DD Fitness: How weightlifting can help reduce depression

first_imgNew research from the University of Limerick has found that Weight Lifting can help to reduce the symptoms of depression.It has already been established that exercise has many positive effects on mental health, but this is the first time that a study has highlighted the benefits of weight-lifting.The study is well timed as the popularity of all forms of resistance training is on the rise. The old myths that lifting weights will make you look like a bodybuilder is starting to filter out and we are seeing more and more people adding the gym to their exercise regime.The study looked at 33 clinical trials that included 1877 participants.They found that “resistance exercise training was associated with a significant reduction in depressive symptoms and that the available empirical evidence supports resistance exercise training as an alternative and/or adjuvant therapy for depressive symptoms.”by Emmet Rushe Brett R. Gordon, MSc a Postgraduate researcher from the University of Limerick said in an interview with Newstalk radio:“Interestingly, larger improvements were found among adults with depressive symptoms indicative of mild-to-moderate depression compared to adults without such scores, suggesting RET [resistance exercise training] may be particularly effective for those with greater depressive symptoms.”The study concluded that;“Resistance exercise training significantly reduced depressive symptoms among adults regardless of health status, total prescribed volume of RET, or significant improvements in strength”.This is great, as it doesn’t matter how healthy you are, how much you are lifting or even if you are getting stronger, lifting weights and resistance training will have positive benefits for you. He also stated that resistance training takes many forms and that other forms of training like TRX, Kettlebells and even resistance bands can be incorporated into your weight training routine.So, you don’t need to jump straight in at the deep end with advanced movements like Barbell squats and Deadlifts, a routine with some of the equipment listed above would be sufficient to begin with and get you started on the right path.The best thing with equipment like that, is there is a smaller learning curve with them, so it won’t take you as long to get the hang of the technique for using them.Brett recommended adding some resistance training into your weekly routine 2 days per week to begin with and start by doing 8 to 12 repetitions of between 8 to 10 different exercises in each session. As most reading this may be new to resistance training, training the full body each session would be the best way to do this.The example training plan below will allow you to train everything and not to neglect any part of the body.A simple routine might look like this.A1. Goblet SquatA2. Press UpA1, 60 sec rest, A2, 60 seconds rest and repeat 2-3 times.8-12 repetitions of each exercise.B1. Kettlebell DeadliftB2. TRX RowB1, 60 sec rest, B2, 60 seconds rest and repeat 2-3 times.8-12 repetitions of each exercise.C1. Reverse LungeC2. Kettlebell Shoulder pressC1, 60 sec rest, C2, 60 seconds rest and repeat 2-3 times.8-12 repetitions of each exercise.D1. Band Pull ApartD2. Plank (30 seconds)D1, 0 sec rest, D2, 60 seconds rest and repeat 2-3 times.8-12 repetitions of the band pull apart.If you are unsure how to do these or you are unsure about the technique of any of these, you can check them out at my YouTube Channel hereAlternatively, you can get put through routines like this with us in our Gym in Letterkenny. Or online through our home training program#leanin2018If you would like to join us and finally start getting the results you deserve, take a look at our plan through the links above and below.We had numerous members lose over 3 stone in 2017 and from the start of 2018 and they now know how to keep it off.If you want to know how to make a real difference in 2018, have a look at our Letterkenny gym plan where you can train with us in our Fully equipped and modern gym.DD Fitness: How weightlifting can help reduce depression was last modified: May 26th, 2018 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:depressionfitnessweightliftinglast_img

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