Strength Training Exercises for Stress Management

Strength Training Exercises for Stress Management

Strength training exercises, which are also known as weight bearing exercises or resistance exercises, are physical exercises which use resistance to force the muscles to contract. This increases the size of the muscles, their strength and endurance.

Benefits of Strength Training Exercises
Strength training exercises have numerous health benefits which include:
1. Preventing osteoporosis

2. Preventing sarcopenia (loss of body mass)


3. Increasing high density lipoprotein (HDL) which is the good cholesterol

4. Increasing the resting metabolic rate which results in a person burning more calories as they rest which helps them lose weight faster

5. Improving posture

6. Reducing body fat since they help you loose weight faster because they build muscle mass and one pound of muscle burns more than ten calories in a day while one pound of fat burns just five calories. 

7. Reducing the risk of developing diabetes

8. Reducing the risk of developing heart disease

9. Lowering low density lipoprotein (LDL) which is the bad cholesterol

10. Stress management since these exercises demand total concentration. 
This is due to the fact that when you are working on a particular muscle group, your entire concentration is on that muscle and you are thus able to relax as your attention is taken away from your stressors.

Strength training exercises also help you manage stress more effectively by teaching you not to fear big problems. This is because as you train, you realize that the more weights you lift, the stronger your muscles become. Similarly, in life, the bigger the stressful problems you solve, the stronger and more resilient you become emotionally.

If you have been leading a sedentary lifestyle, it is best to consult your doctor before you embark on a new exercise program. 

After receiving medical clearance, join a gym and train with a spotter because they support you and helps you lift the weights safely.

As you train with a physical spotter let Jesus be your spiritual spotter since under His guidance you will be able to lift and manage gigantic life challenges that would have floored you if you trying to move them without His strength and guidance.

Therefore create time to engage in one of the best stress relief techniques by strength training regularly. You can begin by doing
weight bearing exercises for fifteen minute sessions twice a week. 

As you do so, ensure that you do not strength train the same muscle groups for two consecutive days. Alternate workouts by working on the upper body muscles on one day and on the lower body muscles on the next day as this is perfect for the muscles and for relieving stress. 


Body Weight Training Exercises
The following are 3 strength training exercises that utilize your body weight and negate the need for machines:
Push Ups
Push ups build the muscles of the upper body.

To do a push up, lie on the floor with your palms face down and elbows bent next to shoulders. 

Push up from floor by straightening your elbows and contracting your abdominal muscles so that your body forms a straight line from your head to heel.

Lower yourself to floor by bending elbows. 

Push back up by straightening your elbows for 3 sets of 10 repetitions each. 


Crunches
Crunches build the abdominal muscles or abs.

To do crunches, lie flat on your back with your knees bent and you feet flat on the floor. 

Place your hands on your thighs and exhale as you lift your shoulder blades from the floor and slide your hands up to your knees. 

Hold for a count of 10 and return to your starting position.

Repeat and do 3 sets of 10 repetitions each.


Squats
Squats build the muscles of the lower body.

To do a squat, stand with your feet parallel and shoulder width apart. 

Stretch out your hands in front of your body. 

While keeping your abdominal muscles and gluteal/butt muscle tight, bend your knees and slowly lower yourself as though you are sitting. Ensure your knees don’t extend past your toes. 

Hold the position for a count of 10 and rise as you squeeze your gluteal muscles.

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