Program Goal #13: Knowledge of Psychological Benefits of Regular Exercise

Sturgeon

Core 4

It’s not just physical!

The physical benefits (physiological) of exercise are obvious. -increased strength, fitness, speed and power as well as aesthetic appeal.

HOWEVER, what is also greatly affected by exercise is the MIND. There are just as many psychological benefits of exercise to consider.

Exercise is good for both the BODY and MIND.

Regular exercise has been proven to:

Reduce stress

Alleviate anxiety

Reduce feelings of depression/improve mood

Boost self-esteem

Improve sleep

Sharpen memory

Help control addiction

Increase relaxation

Heighten productivity

What is regular exercise?

Flexibility e.g. stretching

Aerobic

e.g. running

Anaerobic e.g. weight training

What is regular exercise?Flexibility

Frequency:

It is recommended to stretch all of the major muscle groups daily—or at the very least, each time you exercise (a minimum of 3-4 times per week).

Intensity:

Stretch in a slow, steady motion to the point of “mild discomfort.”

Time:Ideally, most experts recommend that people stretch for 10-15 minutes per day. Hold each stretch for 15-30 seconds, repeating one or two more times.

Aerobic-RunningFrequency:

Aim for 3 days per week with no more than 2 days off between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important since more cardio sessions will help you burn more calories. Give yourself at least 1 to 2 days off from aerobic exercise each week. 

Intensity:Aerobic exercise should take place at a “moderate” intensity level (not too easy, not too hard). Exercise intensity is most often measured using heart rate. The recommended heart rate range is 60%-85% of your maximum heart rate. This range is called the target heart rate (THR) zone.  

Time:Aim for a minimum of 20 minutes per session. Gradually work up to about 60 minutes over time. The further you go over 20 minutes, the more calories you’ll burn and the more endurance you will build. Time can be cumulative. You can do several 10-minute mini-workouts each day and add them up for pretty much the same benefits.

Anaerobic-Weight Training

Frequency: Aim to train each muscle group at least two times per week, and up to three if you have the time. Rest at least 1 day in between working the same muscle(s) again. If you split up your strength training (due to time, schedule or personal preference), and do upper body exercises on Monday and lower body exercises on Tuesday, it’s okay to lift two days in a row—because you are working different muscles.

  Intensity: The intensity of the resistance you lift should challenge you. It should be high enough that as you approach your last repetition, you feel muscle exhaustion. E.g. if you are going to do 10 reps of biceps curls, don’t merely stop on that 10th rep if you haven’t reached muscle exhaustion. You could either continue doing reps until you do reach exhaustion, or take this as a sign that the weight you are lifting is too light. Increase your weight until you do feel exhausted on the 10th rep. How much weight/resistance you lift will work hand in hand with the number of reps you do (see Time below).

  Time: Most people lift somewhere between 8 and 15 reps, which equals one set. Most people do 1-3 sets with rest in between each set.Most experts recommend between 8 and 15 reps per set. If your goal is to build strength and muscle size, then aim for fewer reps (like 8-10). Because you are doing fewer reps, you will need a heavier weight to reach muscle exhaustion in each set, so that’s where the words “heavy weight, low reps” come from. If your goal is general fitness or endurance, then aim for more reps (like 10-15). Because you are doing so many, you’ll need a lighter weight.

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Endorphin Production

Definition-endorphin is a hormone that functions as a neurotransmitter(- a molecule that neurons release to communicate with each other)

Trigger- Endorphins are produced during times of stress. Heavy weights or training that incorporates sprinting or other anaerobic exertion produces endorphins.

EFFECT-These are “feel good hormones” you feel calm, energized and optimistic. Endorphins block feelings of pain and create feelings of euphoria. Endorphins are responsible for the ability to hide pain. This explains why we play without noticing blisters till afterwards.

Neurogenesis

Definition-An increase in the brain’s vol ume of gray mat ter (actual neu rons) and white mat ter (con nec tions between neurons).

Trigger- Exer cise triggers increased blood flow to the brain, bio chem i cal changes occur that spur the pro duc tion of new con nec tions between neu rons and even of neu rons them selves. Neurogenesis creates new brain cells!

EFFECT-This can improve short term memory which in turn helps us with non-verbal reasoning– improving our “fluid intelligence” (intelligence which doesn’t require previous knowledge). Boosts chemicals in the brain that support and prevent degeneration of the hippocampus (memory hub of the brain).

Epinephrine ProductionDefinition-Epinephrine also called adrenaline is a hormone which functions as neurotransmitter

Trigger-Regular high intensity exercise (sprinting, weight training) will increase the circulating levels of these chemicals.

EFFECT-increases heart rate and blood pressure, elevates temperature, stimulate the sympathetic nervous system [used for voluntary muscle contraction], represses the parasympathetic nervous system [used for digestion, immune response, injury repair, and sleeping] and increases cortisol levels. Epinephrine improves athletic performance and heightens the body's senses.

Testosterone productionDefinition-testosterone is a hormone, functioning as a neurotransmitter

Trigger-Exercise causes your pituitary gland to send the message to produce more testosterone.

EFFECT-Testosterone has various roles e.g. maintaining bone density, levels of red blood cells and a sense of well-being. It can help us to feel more optimistic, driven, ambitious and confident. Low levels of testosterone, in both men and women, can lead to a number of serious health conditions, including increased risk of depression, low sex drive, obesity, and osteoporosis.

Dopamine Production

Definition-Dopamine is a neurotransmitter(chemical messenger)

Trigger-Low to moderate exercise raises levels of dopamine

EFFECT-Dopamine affects movement, emotional response and your ability to feel pleasure. It is responsible for sleeping and waking cycles.