Articles of Interest
From the book
Dancing With Fear: Controlling Stress and Creating a Life Beyond Panic and Anxiety
by Paul Foxman, Ph. D.
Strength Training
The third exercise component I recommend for stress and anxiety control is strength training. Strength training contributed immeasurably in my own anxiety recovery and is a regular part of my exercise routine. What is strength training, and how can it be helpful for our purposes?
When strength training you use weights or resistance to strengthen and develop the muscles that are typically underused or underdeveloped.... The benefits of strength training include increasing muscle tone, strength, and endurance; improving posture and range of motion; enhancing athletic performance; allowing greater ease in carrying and lifting; reduction of muscle tension following training sessions; and preventing injuries to the body. However, the psychological benefits of strength training, which include self-confidence and feelings of personal power, are equally important.
In my case, the emotional benefits were unexpected because my original reason for experimenting with strength training was to build up my lean body. Within a few short months after beginning a program of strength training, however, I noticed a change in my attitude as well as increases in physical strength and muscle mass. I felt stronger and more powerful as a person and became more assertive in my interactions with other people. In addition, my posture improved, and I walked taller and more confidently.
These benefits reduced my anxiety, as I gained a more positive body image and more confidence in social interactions. Increased physical strength made me feel safer in conflict situations, in which other people might become upset with me. In addition, physical strength translated into emotional strength and an increase in ability to handle myself confidently in most situations. In short, being stronger translated into less fear and anxiety.
A typical strength-training session begins with warming up by stretching or engaging in a brief aerobic activity. Serious weight lifters alternate strength-training days with aerobic workouts. After warming up, a sequence of controlled movements is performed using weights or other form of resistance. The American Academy of Sports Medicine recommends using the amount of weight required to perform six to twelve repetitions. This is called a set, and after a brief rest, the set must be repeated a second and third time to get the maximum benefit. Generally speaking, there should be a minimum period of 48 hours set aside for recovery between strength-training sessions. This can be translated to mean that you should not work the same muscles on two consecutive days.
Guidebooks on strength training are readily available. I have used Pearl and Moran's Getting Stronger, which includes instructions both men and women. There are even guidebooks specifically for seniors, such as Strength Training for Seniors by Michael Fekete. It is a advisable to consult with a personal trainer to create an individualized program.
The body adapts to stress by improving its ability to handle strain. This is what happens as a result of strength training. Although muscles are fatigued and stressed by working against resistance, they adapt by increasing their strength and power.
There is little in psychology literature about the use of strength training for anxiety reduction. However, it is obvious to me that this exercise component is helpful for several reasons: muscles become relaxed as well as stronger, deep breathing is stimulated (to supply extra oxygen needed during this form of exercise), self-confidence is improved, emotional strength is acquired.
