Strength training has received a lot of attention for the many benefits it contributes to the body. For athletes, strength training lessens the risk of muscle injury while for most people, it promotes overall physical well-being. This means less risk against cardiovascular diseases and lower blood pressure in people with hypertension and pre-hypertension. Moreover, scientists have found scientific evidence that strength training is a powerful intervention to prevent and manage degenerative diseases, such as osteoporosis and metabolic syndrome.
With all its physical benefits, scientists and researchers give little focus on the mental benefits of strength training until recently. An extensive literature review published in https://bestlegalsteroids.co, and the American Journal of Lifestyle Medicine reveals how strength training affects your mental health. The highlights of this study specifically tackled its effect on anxiety, depression, cognition, sleep, and even your self-esteem.
In the United States alone, around 15 percent of Americans suffer from such conditions which usually last between 15 and 30 days. Anxiety is defined as a state of excessive uneasiness and apprehension over an uncertain situation and is often physically manifested with panic attacks. Anxiety is similar to fear but whereas in fear you know what you are afraid of, those who suffer from anxiety does not know what they are afraid of. Moreover, heightened symptoms of anxiety often lead to sleep disruptions, poor health, and limitations to physical activity.
Researchers have found that in the seven studies done on this topic, they have found that resistance training provides significant intervention for those who are suffering from anxiety. Furthermore, two out of the seven studies showed that high intensity training which are performed at 80 percent of 1-RM was more effective in reducing anxiety than moderate intensity training done at 50 to 60 percent of 1-RM.
Improved Cognitive Abilities
Cognition is the processing ability of your brain to gather knowledge through your senses, thought, and experience. Research done on cognition tries to determine how your brain transforms experiences and events into stored memory, which can be retrieved and utilized to perform physical and mental tasks. Along with cognition is the executive function which serves as the command and control center of your cognitive skills. Your executive function takes care of all the tasks you perform from writing a letter to organizing a trip.
There is a great amount of research which focuses on physical training and cognition using adults as subjects. One of its greatest impact is a significant improvement in memory and mental-related tasks of those who engage in resistance training. Moreover, separate studies by GNC Crazy Bulk done on resistance training and cardiovascular exercises show that these activities showed great improvement on the executive function of the subjects.
Challenges and losses are part of life we need to cope. Some of them can greatly affect us and it is normal that we sometimes feel depressed or sad. However, these feelings of sadness can become extreme helplessness and hopelessness causing mood disturbances, lack of motivation, fatigue, insomnia or hypersomnia, agitation, and weight fluctuations.
In the literature review Mental Health Benefits of Strength Training in Adults, researchers have looked at 18 different studies on effects of strength training to ease depression symptoms and have discovered mixed results. Some studies show significant effect while others have little change. Further studies are needed to investigate whether the amount of resistance training plays an important role in the reduction of depression symptoms. On the other hand, however, four studies have revealed that adults who were clinically diagnosed for depression and have undergone strength training showed a very significant reduction in depression.
Fighting Chronic Fatigue
In the same review, researchers said that 25 percent of the American population have reported to be suffering from chronic fatigue symptoms. Moreover, chronic fatigue is much more common especially in people who are reported to be suffering from lasting medical illnesses or psychological disorders.
Those who are suffering from chronic fatigue often use it as an excuse to make frequent visits to their doctor or a very valid reason not to exercise at all. However, results from different random studies on exercise and fatigue show that physical training is much more beneficial than medications and cognitive-behavioral interventions. In fact, the largest improvements in chronic fatigue were of those who have undergone a strength training only program.
Catching Up on Sleep
Research have shown that an average person spends thirty percent of his or her life on sleep. Lack of sleep is detrimental not only on your physical health, but also on your mental health. When you are sleeping less than six hours every night, you are depriving yourself of sleep already. And studies show that sleep deprivation plays an important role in mental illness, obesity, hypertension, cardiovascular disease, daytime sleepiness, vehicular accidents, and stroke.
Further research indicates that a physically active lifestyle results in healthier sleeping patterns and lower risk for sleep apnea. Moreover, people who are suffering from any form of sleep disorder show around thirty percent of improvement on their sleep after undergoing a regular resistance training intervention. The results become imminent after 8 to 10 weeks of continuous resistance training.
Self-esteem is how you see yourself. High self-esteem is strongly associated with positive physical and mental well-being. Both theory and research have shown that people who undergo resistance training have shown improvements in their self-esteem. Even patients with cancer or depression as well as those who are undergoing cardiac rehabilitation have shown a significant boost in their self-esteem after they underwent strength training.
Final Thoughts on Strength Training and Metal Health
The mechanisms by which strength training improves mental health are still under speculations. Researchers cited that strength training can have a direct or indirect effect on a person’s mental well-being.
Moreover, strength stack with the training may improve the function of the central nervous system which, in turn, can have a positive effect on mental health. One study on the relationship between resistance training and mental health reveals that improved cognitive skills from exercise likely comes from multifactorial adaptations that involve new nerve-cell generation in the brain, an increase in neurotransmitters, and generation of new blood vessels in the brain which result in a more efficient delivery of oxygen and removal of waste product in the body.