Fitness instructor called anxiety-lowering workouts

The mental state is affected by three main mechanisms of physical activity. Anastasia Yurkova, a master trainer at XFIT group programs, told Izvestia on September 5 about how fitness helps in the fight against anxiety.

Firstly, during exercise, endorphins, dopamine and serotonin are produced — chemicals that naturally improve mood and reduce anxiety levels. Secondly, physical activity helps to reduce the levels of cortisol and adrenaline, stress hormones that often cause feelings of anxiety and anxiety. Thirdly, fitness classes help shift attention from anxious thoughts to the present state, which is especially important for people who are prone to over-thinking about the past or the future.

"As for specific types of training, long-term moderate-intensity aerobic exercise, such as running, swimming or cycling, lasting from 30 to 45 minutes, is especially effective for the production of endorphins. Intensive strength and interval training, as well as martial arts classes, are well suited to reduce cortisol and adrenaline levels," Yurkova said.

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The effect of distraction and mindfulness is achieved both through gentle practices such as yoga and breathing exercises, and through intensive training, depending on the individual characteristics of the nervous system.

The expert emphasized the importance of regular training and adequate recovery. Too intense and exhausting loads without proper rest can, on the contrary, increase cortisol levels and increase anxiety.

For best results, the trainer recommended combining moderate-intensity aerobic workouts three to four times a week, strength or functional training two to three times a week, and daily relaxation practices such as stretching or breathing exercises.

The cumulative effect of such exercises appears after two to four weeks, although an instant improvement in the condition is observed after each workout due to the release of endorphins and a decrease in stress hormones.

On August 21, Tatiana Meshcheryakova, a nutritionist at Level Kitchen, a nutritionist, and an expert in the field of healthy nutrition, spoke about the permissibility of eating sweets and fast food with a healthy diet. She noted that it is necessary to maintain a balance of nutrients and energy, but to know the measure and take into account the total calorie content.

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