Are you feeling stressed out and anxious? A quick trip to the gym or an XTrain strength training workout could be the key to easing your frazzled nerves. Most research looking at the effects of exercise on anxiety has focused on aerobic exercise such as brisk walking or running, but resistance training using weights or resistance bands may be just as effective for relieving stress and anxiety as aerobic workouts.
Resistance Training and Anxiety: Does Resistance Training Work Better Than Aerobic Exercise?
In research presented at the American College of Sports Medicine Annual Meeting, researchers discussed a study that compared aerobic exercise to resistance training for reducing anxiety.
Thirty women who had been diagnosed with generalized anxiety disorder participated in either 6 weeks of aerobic training or 6 weeks of resistance training. A third group did no exercise. Resistance training consisted of lower body weight training twice weekly using increasing resistance as they developed more strength. The aerobics group did a cycling workout.
Their findings? Up to 60% of the women in the resistance training group experienced remission of their anxiety symptoms compared to only 40% of the women who did aerobic exercise during the 6 week period. There were some questions as to whether the aerobic exercise was intense enough in this study to reduce anxiety levels. Other studies consistently show that aerobic exercise reduces anxiety symptoms.
What about Cross-Training?
Since aerobics and resistance exercise both show potential for reducing anxiety, how does a combination of the two work? According to a study published in the British Journal of Sports Medicine, 60 minutes of cross-training consisting of 30 minutes of resistance training followed by 30 minutes of cycling was effective for reducing anxiety in a group of 16 college athletes.
The Mental Benefits of Exercise
Most research shows that aerobic exercise reduces anxiety for up to 6 hours after a workout and improves symptoms on a long-term basis when participants do it regularly. Now, it appears that resistance training may have benefits similar to a good aerobic workout.
Almost 8% of the population suffers from anxiety that’s severe enough to require treatment. Exercise, both aerobic and resistance training, could be a safer alternative to taking medications. Many studies show that exercise is just as effective as some prescription medications for relieving stress and anxiety. Plus, exercise has other additional health benefits that anti-anxiety medications don’t.
Weight-training has a variety of long-term benefits that could be beneficial for people with anxiety. It boosts self-esteem by improving body composition. Who doesn’t feel a sense of empowerment as they become stronger?
The best option may be to combine weight training with aerobic exercise. Aerobic exercise has the benefit of boosting levels of mood-boosting compounds called endorphins. Endorphins are thought to be responsible for the runner’s high that many runners experience. Any way you look at it, exercise is good for mental health. It may be just what the doctor ordered for relieving stress and anxiety.
References:
The Influence of Anxiety on Mental Health. Daniel M. Landers. Arizona State University.
Br. J. Sports Med. 2002: 105-107.
Medscape.com. “Resistance Training Improves Generalized Anxiety Disorder”
Related Articles By Cathe:
5 Calming Foods That May Ease Anxiety
Related Cathe Friedrich Workout DVDs:
STS Strength 90 Day Workout Program
All of Cathe’s Strength & Toning Workout DVDs
Total Body Workouts
Lower Body Workouts
Upper Body Workouts
