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Does Lifting Weights Build Mental Strength?

build mental strength

Exercise helps maintain healthy weight, control sugar levels, strengthen muscles and bones, and most importantly, it improves fitness and keeps you healthy! It also has an effect on our mental strength as it improves mood, helps in relaxation and lowers depression. This happens because the brain releases neurotransmitters called endorphins which regulate positive feelings and keeps the mood up. 

What Is Good Mental Strength? 

Having good mental strength means to have logical and realistic thinking patterns, decision making power and this helps manage your emotions and behaviour. Many studies have proven that people suffering with anxiety, mood disorders and depression benefit from including exercise in their routine. Hence, following a regular exercise pattern is essential to maintain mental health and improve mental strength.

Mental strength is as important as physical strength and the good news is that both can be improved with exercise. Hitting the gym or going for a run helps people suffering from heartbreak, loss of a loved one, less self confidence, as after training they report feeling good and positive by investing their energy in a positive place. 

How Does Exercise Help? 

Aerobic exercises like running, cycling, swimming are well known to reduce symptoms related to mental disturbances like stress and anxiety. Regular aerobic exercise improves blood flow to the brain and helps to strengthen brain health and memory. The increase in core temperature during aerobic exercise results in calmer mood after the activity. Aerobic activity even for 20mins a day results in positive mood and thoughts throughout the day. 

How Does Weightlifting Help Build Mental Strength? 

Weight training uses weights or external resistance for exercising. It is used to train and strengthen muscles, improve posture and bone structure, boost metabolism and help in better sleep. Lesser known benefits about lifting weights includes improvement in mind-muscle coordination which is an essential part of exercise. This coordination is associated with cognitive function of executive functioning which manages our command and control skills. Lifting weights also improves memory and cognition related tasks. It results in a realistic pattern of thinking, taking smart decisions and regulating behaviour. It also provides a sense of self efficacy and boosts confidence. 

Resistance training is a highly effective way to manage symptoms of anxiety and depression. Because what benefits the body, benefits the brain. Just like lifting weights causes muscle gain, the brain has the capacity to change itself in response to internal as well as external influences, which is known as neuroplasticity. In the presence of weight lifting, the brain becomes active, hormone production and neuron production increases. All of this together improves mental strength and helps the individual recover from anxiety or depression along with the therapy. 

Weight lifting teaches you to live in the present and be more mindful as lifting requires a lot of concentration and attention in the moment. Setting up the correct posture, controlling the body and performing the movement requires a lot of focus and concentration. Make sure to club weight training in your routine for a strong body and stronger mental health.

How To Get Started With Weight Lifting

  • Aim to weight train for 30-45 mins, 3 times a week
  • Start with low weights and focus on posture and consistency
  • Train at low to moderate intensity for maximum benefit from weight training
  • Do not miss out on 7-8 hours of sleep, meditation and a balanced diet which contributes majorly to staying fit

Even if you’re currently not depressed or anxious or have any goals of muscle building, I would urge you to consider weight training for all of it’s added benefit. We hope this article on lifting weights to build mental strength helps you. You can read more fitness related articles here. For tips from experts, subscribe for GOQii’s Personalised Health Coaching. 

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5 Common Weightlifting Myths You Should Stop Believing

weightliftingIf you have already browsed through countless articles on the internet before taking your first step towards weightlifting, then there might be a lot of questions on your mind. More so, because of the contradicting and confusing nature of the content you get online. The most common one being that you need a gym membership for weightlifting.

In a country that’s rapidly growing, it’s time we leave these myths and series of false information behind with some facts shared by certified experts. So here, we will be sharing some common myths making the rounds on the internet about strength training.

Myth #1: Weightlifting Makes Women Bulkier

Fortunately for all the ladies out there, this is not true! The muscles in a woman’s body are different in composition than that of men. In fact, weightlifting along with a combination of cardio encourages more fat loss in women. One can begin with a minimum of 2kg and gradually increase the sets and reps along with weights.

Myth #2: No Pain = No Gain

You’ve probably heard this a gazillion times by now! If your body hurts or your muscles are sore, then your training is working. Ideally, that’s not true. Muscle soreness is common in the beginning but can be reduced within the recovery period. But, at times, it can also be because of incorrect posture or overexertion. Rest and recovery is equally important in weightlifting or strength training. In cases of extreme soreness, you need to rest and recover.

Myth #3: Lift Light Weights to Tone Muscles

This one is commonly known as the ‘Pink Dumbbell Myth’. The fact is that lifting lighter weights for higher reps will help you increase muscular endurance and it does have a place in training routines, but that lean, defined look comes from losing body fat. So, the weight will always depend on your fitness goal, but one will need to try a variety of reps and weight ranges to achieve results.

Myth #4: Older People Should Not Lift Weights

This is completely untrue. Elders can lift weights, keeping in consideration that the weight and reps should be advised by a certified trainer. An elderly person should also keep their medical conditions, risk factors and all in mind. Most importantly, they should consult their doctor before starting any training routine!

Myth #5: You Need a Gym

That is not true! You don’t have to empty your pockets and sign up to an expensive gym or service. All you need is dedication towards your goal! Surprisingly, you can train even in a small corner of your room. Your body itself is a gym. You can start with body weight workouts to break the ice. To take it a level ahead, all you’ll need is a pair of dumbbells or barbell curls to transform your body.

These were some of the common myths I have encountered so far. How about you? Have you heard anything on these lines? Share them with us in the comments below and let’s begin busting some myths together!

For more fitness related articles, check out Healthy Reads or join our live, interactive video sessions on GOQii PRO within the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.

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Strength Training and It’s Benefits

strength training

Having covered so many topics across health and fitness, we wanted to focus today’s topic on Strength Training. I have always been fond of strength training. If performed correctly, strength training can provide significant functional benefits and improvement in overall health and well-being.

Weight training can increase Bone Mineral Density and Muscle Mass. It also increases the strength and toughness of our tendons and ligaments, improves joint function and range of motion, and reduces potential for injury. Strength training will tone your muscles.

benefits of strength trainingStrength training or weight training or anaerobic training all are same. In anaerobic exercise, cells use ATP (Adenosine Tri Phosphate) as a source of energy or glucose in the absence of oxygen. It usually lasts up to 2 minutes.

I began strength training at the age of 16 with traditional Indian squat, Surya Namaskar and push ups. At that time, my knowledge was limited. After some time I realized that my immune system is performing better. I used to fall sick more often with fever and/or cold but weight training really helped me make my immune system stronger.

Weight training can be done using body weight, elastic bands, dumbbells, barbells, and kettle bells. I prefer using my body weight as there is no investment which is required and sometimes, I use dumbbells for weight training.

If you are feeling depressed or stressed, try weight training. It helped me overcome depression and might work wonders for you! After a weight training session, endorphin levels increase in the body. Endorphins are the neurotransmitters released by the pituitary gland which makes one feel good. Neuro-muscular coordination improves.

One benefit of strength training is that during training you are burning calories but the effect will remain for more time because of the increased muscle mass. So weight training will help to increase the B.M.R. as muscle needs more energy to survive.

What Happens in Strength Training?

During strength training, there will be a wear and tear in the muscle fiber but that damage will be repaired after sleep and proper nutrition. Your muscles will become stronger. Your muscular strength and muscular endurance will go up after 2-3 sessions. For hypertrophy (increase in muscle mass), you need more training sessions, proper nutrition and rest.

During weight training, blood flow will increase to a particular muscle. There will be more supply of nutrients to that muscle and muscle will increase in size and strength. Smaller muscles need less time for recovery but bigger muscles like the hamstrings or quadriceps need more time and nutrition.

But before starting weight training you have to prepare your body and mind. Start with a good warm up. During or before you exercise, try ballistic stretching where you are not holding the stretch. After your training session, perform cool down and static stretching where you will hold the stretch for 10-15 seconds.

Want to know more about Strength Training? Ask an expert by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

For more on fitness, check out Healthy Reads.

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How To Build Endurance and Stamina

endurance and stamina

When you go for your usual runs, do you find yourself grasping for breath? Is it difficult for you to run for a longer period without tiring yourself out? Do you want to run freely and participate in marathons and other sporting events? It’s time to improve your endurance and stamina! We’ve got you covered with tips that will help you increase your speed and improve your time duration while avoiding injuries.

Tips To Improve Endurance and Stamina 

Endurance and stamina are the body’s ability to exert itself to its maximum without completely gasping for breath while being able to speak a sentence. There are certain tips and tricks to increase and build endurance and stamina.  

  1. Maintain a Schedule: with 2-3 short distance runs and a long distance run at least once a week to acclimatize the body to run farther distances and to build Aerobic capacity. Then slowly try to increase the duration of the run by 1km per week or 0.5 km per week depending on your fitness levels. For instance, 2-3times, 5-8km runs in a week with one 10km run in the first week (this is for athletes who are at moderate level intensity). With increasing the distance by 0.5-1km per week for Long runs for a couple of months, followed with increasing the Speed needed to cover the same distance.
  2. A simple rule of thumb that can be followed here is the FITT (Frequency of exercise, Intensity of Exercise, Type of Exercise and Time duration needed to complete a distance) principle: Always increase the time duration first (of the long runs) in the first few weeks of training. Then increase the speed/intensity of the workout in the coming months of training. This trick  helps in preventing any form of injury.
  3. Muscle Strengthening: For completing marathons in less time and improving speed and fitness, strengthening the core muscles and the lower body muscles is a necessity as doing only cardio will reduce the resistance in joints and muscles. The weight of the entire body lies on the legs and is supported by the core muscles. It would be great to sneak in a couple of days of weight bearing strength training into the schedule. But my advice would be try for more repetitions and lesser weights while doing strength training (avoid extremely heavy weights as the goal is to build on Muscular Endurance and strength and not become bulky). 
  4. Nutrition: is as important as exercises for improving stamina. It can make or break a performance. 1-2 bananas or 12-15 grapes 20mins before a short run would be a great option or 1 bowl muesli with 1 banana and milk would be perfect 1-1.5 hours before a long run. Even 1-2 Idlis 1 hour before the workouts would be a perfect blend of Carbs, Proteins and Salt. A homemade Nimboo pani with pink salt and jaggery/sugar would be great to be carried for sipping during the runs or a coconut water or even an electoral would work the trick for long runs. 20-30mins post workout is the window of anabolic opportunity where max absorption of nutrients happens. Preferable to have post workout nutrition within 20mins of workout. Dates(4-5 in nos), Prunes(handful), Banana(1-2), Raisins(handful), Grapes(12-15 in nos), Watermelon(1-2 slices) along with a glass of Milk or Whey isolate or 2 (whites):1(yolk) eggs for proteins would be great. Even having your Breakfast rich in carbs-proteins immediately post workout (if a morning run) would work as a fantastic post workout meal.
  5. Recovery: No training or progression with any goal is complete without sufficient rest and recovery periods. Sleep, rest is essential to excrete toxin and lactic acid build up in the body. It is very important to also reduce the levels of the stress hormone Cortisol (which also increases with training), it helps in recovery of every cell and muscle in the body thereby enabling better performance.

Simple things like doing an active warm-up pre-workout and static cool down stretches post workout is essential to prevent any forms of injury and will indirectly help in building endurance and stamina.

We hope this article helps you improve your endurance and stamina. To read more about indoor workouts, check out Healthy Reads. For tips on weight/strength training, and to workout with our experts on a live session, subscribe for a GOQii Pro class within the GOQii App.  

Don’t forget to leave your thoughts in the comments below! 

#BeTheForce 

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