Quality Stress Management Course
People who live with high levels of stress will be amazed at how effectively exercise combats stress. Stress is a killer because it undermines almost every system in the body, from the cardiovascular system to the immune system. Since I work with so many professionals whose jobs come with an unavoidable stress component, I am always gratified to see how greatly my Fat-Burning Metabolic Fitness Exercise Plan improves their ability to handle stress. The two forms of exercise offered in the Fat-Burning Metabolic Fitness Exercise Plan are specifically designed to deal with stress. If you must navigate a series of several stressful events daily, then the steady-state exercises on days 1,3, and 5 will help to create greater emotional homeostasis so that you can cope better. If you are experiencing continuous stress, such as having to be the caregiver for someone in the family who is seriously ill, the core and interval exercises on days 2,4, and 6 will enable you to achieve greater...
A program of regular cardiovascular exercise is a key component of emotional management. Research has found that the exercises most effective in reducing stress and enhancing mood are the same ones that produce the greatest levels of cardiovascular (aerobic) endurance. The benefits of exercising to reduce stress are both immediate and long range. Not only can a proper exercise routine reduce the crush of stress right now, but it can also condition your body to handle stress better in the near future. And it doesn't take long for exercise to have this effect.
Stress has become a condition in which we accept a short-term level of heightened performance at the expense of long-term health. Whether physical or emotional, stress has many negative effects on the body. One of them is the accumulation of a hormone called cortisol. When faced with a stressful situation, the body produces an adrenaline rush that releases fat and glucose as an energy source to help deal with the stressor. Once the crisis subsides, cortisol becomes active and stimulates the appetite so that we can replenish our fat stores. Since most of us don't reach for an apple or a chicken breast when we feel hungry, the release of cortisol usually leads to grabbing a quick carbohydrate snack such as a slice of pizza, a donut, a candy bar, or some type of high-carbohydrate fast food. Unfortunately, living with a high level of daily stress causes the body to produce a consistently high level of cortisol, leading to a vicious cycle of stress, frequent overeating, and fat gain.
Another helpful resource for evaluating stress levels is the well-known Rahe Life Stress Scale developed by Dr. Thomas Holmes and Dr. Richard H. Rahe, researchers at the University of Washington School of Medicine in Seattle. Based on their years of researching the connection between stress and health, these doctors have assigned numerical values to stressful events. For example, the death of a spouse is 119 points, pregnancy is 67, divorce is 96, changing jobs is 51, and sexual difficulties are 44. Even events that you might think of as good or pleasurable have an impact on your overall stress level. Marriage is 50 points, a major increase in income is 38 points, a vacation is 24, and the birth of a grandchild is 43. According to Drs. Holmes and Rahe, if you score below 200, you have only a low risk of illness. Between 201 and 300, your chances of getting sick are moderate. A score between 301 and 450 increases your odds of getting sick considerably, and a score greater than 450 puts...
When a research team at UCLA led by Shelley E. Taylor analyzed hundreds of stress studies done since 1985, they discovered that men and women release different hormones during stressful situations that result in different styles of coping. Men usually respond with the classic fight-or-flight behavior, increased arousal, and greater risk taking, which for many years had been considered the accepted model for both genders. However, it is now becoming clear that women more often manage stress by seeking out bonding activities.
Aside from all the usual stuff such as overall nutrition, post workout nutrition, massage, stretching, quality sleep and stress reduction, I like to pay close attention to training frequency as a recovery variable. Out of all the training variables, this is the one that I've seen have the biggest variance from one person to the next. One extra day of recovery can have a major impact on results, especially for the drug free trainee. You have to consider not just how many days before working the same body part or movement again, but also how many days in a row of training it takes to get complete systemic recovery, keeping in mind that this can change with age.
Many people who eat frequent meals during the day, and are often under stress, suffer from digestive problems, lethargy, or exhaustion. These problems can occur because the adrenal fight or flight system contradicts the digestion and elimination system. On the contrary, the Warrior Diet alternates between the sympathetic and parasympathetic systems. During the day the sympathetic system activates your alertness and ability to handle stress (the fight or flight reactions). By the time you reach the Overeating Phase you've already consumed living foods (fruits, vegetables, and juices made from them), so your body is alkalized. Alkalizing your body will reduce the catabolic-acidic effect of the SNS, and prepare you for the parasympathetic system of digestion and elimination. The Warrior Diet is the only diet I'm aware of that uses both systems without compromising one or the other.
Human mental function is genetically based, yet modulated during development and throughout life by environmental factors. Family and twin studies have shown that hereditary factors play an important role in the incidence and clinical expression of affective disorders and schizophrenia 1 . As a result, research has increasingly focused on linking specific psychiatric disorders to specific genetic markers. Hereditary studies, however, have revealed a significant environmental influence on gene expression 1 . Psychological factors are important environmental components which interact with genes or gene products to promote the expression of a phenotype. For instance, Caspi et al. 2 reported that a polymorphism in the 5-HTT gene, in this case one or one or two copies of the short allele of the 5-HT T promoter, increased an individual's chance to react to stressful life events with depressive symptoms, depressive disorder and suicidal behavior. The heritability for psychiatric disorders 3...
JH Great question This is really tough because everyone can handle stress and discomfort differently. Some thrive on working through this area some fold the minute such issues arise. My number one rule is if there is technique is compromised they are done. I don't care if they think they could have done two more, the movement is over.
The more you train under controlled fatigue, the more you can handle stress. As I've said, this is a key factor in what makes a person tough. Controlled-fatigue training programs incorporate pre-exhausting exercises or aerobic activities, followed by intense resistance training. It also incorporates giant supersets built on short, intense, heavy sets. All the above can be cycled with different volumes (length of supersets) and levels of intensity (amount of weight lifted). Controlled-fatigue training can be done one day a week, or three- to-five days per week.
One of the great side benefits of the Abs Diet is that it helps you take control of your life, which means taking control of your stress level. I can't emphasize strongly enough how important stress management is for your weight, for your health, and for the quality of life you'll lead. In one Yale study, researchers asked 42 overweight people to perform an hour of stressful tasks math problems, puzzles, and speech making. All the while, their cortisol levels were measured. The subjects who carried their extra weight in their bellies were discovered to be secreting more cortisol while under pressure. The theory runs like this Stress hits, adrenaline mobilizes fat from all over the body, and cortisol takes the unused portion and stashes it with extreme prejudice toward the abdominal region. In a study of 438 male firefighters, the ones who said they worried about their financial security gained 11.2 pounds over 7 years, compared with an average of 7.4 pounds gained by nonworriers. The...
As with meditation, the trick to using music for stress relief is to sit or lie down, relax, and focus on the sound. Don't try to sing along, and above all, don't let the problems you're stressing about creep into your mind. Instead, use the sound to help block them out.
Considering all the above, a healthy diet that supplies all essential nutrients, and therefore energy, as well as stress management methods, such as relaxation techniques, regular exercise, and a proper nutritional program that helps slow the aging process, are all natural methods that work as a first defense against low testosterone. I truly believe that the best way to keep your vigor high is to follow a cycle of daily detoxification, and then consume nutritional meals that make you feel satisfied, compensated, and reiaxed every night.
Usually insulin works to decrease the secretion of growth hormone, but the body sees the great increase in carbs and insulin during the weekend as a stressful situation, much like exercise, and growth hormone actually increases with insulin. In this way, we get the positive effects of growth hormone stimulus both during the week and on weekends.
Overexcitatory impact, which occurs during chronic stress or constant exposure to danger, sometimes leads to panic attacks or adrenal exhaustion, and finally to overall metabolic breakdown. If insufficient rest has accompanied the chronic stress, the result may be formation of tissue such as stubborn fat, which typically expresses a high ratio of alpha- to beta-adrenoreceptors and is less responsive to adrenal stimulation. Relaxation methods, sufficient rest, and avoiding overtraining can help manage stress and protect against adrenal exhaustion.
AARP's Health and Wellness center features articles about health care, prescription drugs, Alzheimer's disease, exercise, and more (see Figure 5.34). Sections are devoted to prevention, nutrition, insurance, stress management, prescription drugs, and exercise. Its Eating Well area (see Figure 5.35) includes weight loss tips and advice specifically for those over 50.
Effective ways to combat stress include getting enough sleep, eating right, talking and interacting with others, having a good laugh, taking charge rather than ignoring a stressful situation, and to no one's surprise exercising. Exercise raises the body's endorphin level and stimulates the production of opioids. Endorphins are chemicals in the brain that lift your mood opioids seem to block the release of stress hormones.
Components of physical fitness include weight control, diet, nutrition, stress management, and spiritual and ethical fitness. Physical fitness, the emphasis of this manual, is but one component of total fitness. Some of the others are weight control, diet and nutrition, stress management, dental health, and spiritual and ethical fitness, as well as the avoidance of hypertension, substance abuse, and tobacco use. This manual is primarily concerned with issues relating directly to the development and maintenance of the five components of physical fitness.
Since all of us are stressed at one time or another, it is important to differentiate between being able to handle stress and feeling overstressed. I have written extensively about stress self-evaluation and stress management in Maximum Energy for Life, and I refer you to that book if you feel that not being able to handle stress is a major problem in your life. An important point to remember is that you will never be able to get rid of all of the stress in your life. The real goals should be learning to get rid of unnecessary stress by making wiser lifestyle, work, and relationship decisions and learning how to manage the stress you can't avoid.
The overtraining we want to avoid is chronic overtraining from working too often and too long. The body actually has quite remarkable acute recovery ability. Have you ever stayed awake nearly a full night with two to four hours of rest and still felt fine the following day However, constantly missing a couple of hours a night from your typical eight hours of rest will catch up with you in time leaving you exhausted. When a stressful situation like training is prolonged or repetitious, the homeostatic or comfortable resting state of the body deteriorates. The defense system of recovery eventually wears down and the body is no longer able to repair itself or adjust to the stress of training.
Treatment for recurrent tension headaches, however, is another story. A frequently throbbing head is your body's way of telling you that something significant is out of balance in your life. Stress is an unavoidable part of modern life, but by far the best course of action to combat stress-related tension headaches is prevention. Although such natural remedies as a visit to a chiropractor, acupressure, acupuncture, and even hypnosis can help with recurring tension headaches, several well-regarded studies have concluded that stress management skills and relaxation training can reduce chronic headache for 50 to 70 percent of patients. Techniques such as deep breathing, meditation, and most important of all, stretching, can trigger the relaxation response, which can lower blood pressure, reduce pulse rates, and release muscle tension. Regular stretching keeps you calm and flexible, and it can help reduce headache frequency and intensity.
In order to manipulate the body's endogenous hormones to insure that maximum growth takes place, the bodybuilder has to first bring his lifestyle under control. Reducing stress is a big factor since it can result in decreased testosterone and increased cortisol levels. Stated most simply, stress makes it more difficult to build mass and easier to break it down.
Travel, especially for business, tends to throw people off their routine. Try not to let it happen. When your routine is off, so are you. Although exercising might be the last thing you feel like doing when you get back after a long day of travel, classes, or meetings, it probably is the best thing you can do for yourself. Always bring basic gear with you. Barbara Udell, director of Stress Management and Lifestyle at the Florida Pritikin Center, suggests packing your workout wear last, so that it's the first thing you see when you unzip your bag at your destination. In addition to your workout clothes, shoes, and a bathing suit, which always should be on your to-bring list, you can take along such lightweight devices as a jump rope, rubber resistance bands, and perhaps even an aerobics video that you can use if your hotel room has a VCR. They don't take up much space in your suitcase. Keeping up with your fitness program can get your blood flowing, stretch out your muscles, help you...
What's the solution When it comes to reducing stress, experts consistently point to regular exercise, which can also help combat cardiovascular disease. And there's nothing more effective to help you reduce the muscle tension brought on by excess stress than a good, invigorating stretch.
This is an information-rich site for cardiologists and heart patients (see Figure A.10). It provides comprehensive information about heart disease, high cholesterol, heart failure, irregular heartbeat, diabetes, and diet and nutrition. The Web site offers a healthy-living program to help people lose weight and lower their cholesterol through meal plans, diet and exercise, and stress relief.
I am an Aerobics and Fitness Association of America (AFAA) and American College of Sports Medicine (ACSM) certified fitness instructor and personal trainer, and own my own studio in Chatham, New Jersey. I teach aerobics and weight training at the studio, and at a number of corporations in Morris County. I also provide fitness consulting services, including running programs at one client's on-site fitness center, and coordinating classes in stress reduction, exercise, and smoking cessation for another client.
When looking deeper into what causes male performance problems Ive realized that many, if not most of them, could be avoided by simply following a healthy diet and by practicing different methods of exercise that help manage stress. The connection between diet and potency is well documented and supported with clinical research. It shows a clear correlation between diet, exercise, and hormonal balance. Hormonal deficiency-related diseases affect libido, potency, and fertility.
Coping With Stress In The 21st Century
Controlling Your Mind And Your Destiny. In these books, you will learn all about: How to Deal with Stress and Cope in the 21st Century. Generating the Proper Mindset for Health and Fitness Programs. How to Eat Right and Manage Your Life. How to Live an Optimal Life and Much MORE.