How To Choose The Best Workout For Your State Of Mind

Exercıse some EMOTION

Bad day at work? Going hell for leather in the gym as an antidote could have a detrimental effect on your health. Here’s how to choose the best workout for your State of mind.

Love to batter that punch bag or smash sHUT session to release your pressure valve? Working out while you ticked off could increase your risk of a heart attack. That’s according to the latest data from a new study in the journal Circulation. Assessingwhat 12,500 heart attack patients did and felt in the lead-up to their attack, researchers discovered that feeling angry and exercising were commonplace. This Has led analysts to believe that being angry or working out could double your risk of heart attack, but doing both together could triple the threat.

Not all activities are bad news – relaxing workouts such as gentle yoga or Pilates could diffuse your anger The main culprit is intense exercise. Experts argue that tough workouts and anger both cause blood vessels to narrow which could affect how much oxygenated blood is delivered to the heart. However Maureen Talbot, senior cardiac nurse for the British Heart Foundation, ads that cardiac failure tends to have a more clinical root cause. ‘Heart attacks are mainly caused by atherosclerosis, the buildup of fatty plaque in the arteries, which can cause a blood clot to form that leads to heart attack.’While exercise may not always be truly cathartic, it’s often pretty good for your emotional health. So, before you go into an emotional meltdown, check out our top five workout strategies to get you back on track.

How To Choose The Best Workout For Your State Of Mind Photo Gallery

EMOTIONAL MELTER #STRESS

A punch bag may seem like the best stress reliever, but experts warn that mental burnout could seriously impede your workout. A study in the Journal of Sport and Exercise Psychology reports that runners who raced after taking a stressful Computer test performed far worse than fresh-minded competitors. And things could get worse. ‘When your adrenal glands are fatigued, an intensive hour of running on the treadmill could be the worst thing to do,’ says Dr Sohere Roked, author of The Tiredness Cure and health experts at Omniya MediClinic. ‘The glands Make hormones including adrenaline, noradrenaline and cortisol. which control every system in our body, from blood pressure to metabolism. They can be put under strain by emotional stress, and doing intensive exercise will make this worse.’

MOVES TO AVOID: Heavy weight training, HUT sessions and other strenuous workouts that will put more strain on the adrenals.

MOVES TO EMBRACE: Walking, yoga. Pilates, gentle swimming and light activities that won’t push your body to exhaustion.

EMOTIONAL MELTER #DEPRESSION

Got the winter blues? Data shows that exercise can be a great regülatör of depressive symptoms. According to research from the University of California in America, those who exercise have better mental fitness than those who are inactive. Why? Because activity increases levels of two neurotransmitters, which help balance emotional health – glutamate and gamma- aminobutyric acid (GABA). It also boosts happy hormones. ‘Daily exercise is the easiest way to increase your serotonin level,’ adds Shona Wilkinson, nutritionist at SuperfoodUK.com. ‘But make sure you choose an activity you enjoy. If you feel like you’re forcing yourself to do it, it may not have the right effect.

‘MOVES TO AVOID: Anything that feels like a chore. If you hate the gym, go running. If you hate running. try gardening.

MOVES TO EMBRACE: Outdoor exercise (or ‘green exercise’) has a positive effect on mood. Try walking, running or cycling.

EMOTIONAL MELTER #GRIEF

Anyone who has ever been through a breakup knows that exercise is the ultimate Tm better off without you’ activity. Experts argue that exercise can help grievers because it gives them a sense of control during a time when they feel they have little power över the situation. ‘Anyone who has endured grief carries an emotional pain, which can be significantly reduced with exercise.’ says Susan Hepburn, psychologist at susan hepburn clinics.com. ‘It makes you feel better because the neurotransmitters that are released – endorphins, serotonin, dopamine – are mood enhancers.

‘MOVES TO AVOID: The fitness world is your oyster – all exercise is a great distraction from painful emotions.

MOVES TO EMBRACE: Running, walking, cycling and others forms of cardio have been shown to improve mood.

EMOTIONAL MELTER #ANXIETY

If you suffer from regular bouts of anxiety, hitting the gym could help curb your panic. A study published in the journal Psychosomatic Medicine shows that those suffering from ’high-anxiety sensitivity’, which is described as an intense fear of the nausea, dizziness, palpitations and shortness of breath that accompany panic, vvere less anxious after doing activity. Further research shows activities that focus on gentle, controlled moves, such as Pilates. can dial down symptoms such as a pounding heart, sweating and nausea. ‘Scientists at the University of Pittsburgh have identified a Circuit that directly links part of the brain to the adrenal medulla.The same network is also associated with the part of our brain that Controls movements,’ explains Lynne Robinson, founder of Body Control Pilates (body control pilates.com).

MOVES TO AVOID: Some reports suggest sudden exposure to intense exercise, which causes a high heart rate, can induce feelings of panic.

MOVES TO EMBRACE: Workouts that focus on breath, such as yoga. Pilates and barre, can help slow and calm the mind. ■

3 GREAT RELAXERS

Temperature rising? Try Lynne Robinson’s top Pilates moves for calming down

THE RELAXATION POSE

Lie on a mat on your back with your knees bent, feet hip-width apart. Rest your arms on your pelvis or by your sides. Check your pelvis is level and your spine retains its natural curves. Take a few breaths, video and full into the back and sides of your ribcage. Breathe in and hold. Breathe out and release.

THE STARFISH

Start in the relaxation pose and breathe in. Breathe out and raise one arm back, as if to touch the floor behind you. At the same time, slide the opposite leg avvai into an extended position.Breathe in and hold. Breathe out and return to the start. Repeat on the other side.

ROLL DOWNS

Stand with feet hip-width apart. Bend your knees a little. Breathe In as you nod your head for vard Breathe out and roll your entire spine forwards and down. Roll until you can go no further. Breathe in. Breathe out as you roll your spine back up.