MAXIM fitness guru ALEXA TOWERSEY takes you on a personal journey on how fitness can be beneficial for your mental health…
When I was 15, two major things happened to me (and neither of them was boobs, much to my dismay). The first was that my Mum being diagnosed with manic depression (aka Bipolar disorder). The second thing was that I was bullied at school for being too skinny – my nickname was Alexa Anorexia. If only the haters could see me flex now! This is where my fitness journey truly began. I went to the gym on a mission for muscles, only to find that this was but a small portion of the gains I would make. The gym, more specifically the weights room, became my sanctuary. My safe space. The place where I felt most in control. The place where I felt empowered. The first place I really began to understand the connection between developing physical strength and the mental fortitude and resilience that came along with it. “When I feel physically strong, I think strong thoughts.”
HEALTH IS WEALTH
Behind every gym junkie is the story of what got them hooked in the first place, and invariably while having an enviable six pack and guns to boot are often the things that get a foot inside the door, the feeling of bad-assery that accompanies finally being able to pick up your girl and throw her over your shoulder without throwing out your back, is the thing that keeps you there. But, if there is one thing I’ve learnt, it’s that life is about balance. It’s not just about training hard, it’s about training smart – something I wish my 20-year-old self had learnt. Here are my top tips to train for life.
LEARN TO WORK WITH YOUR BODY NOT AGAINST IT
Numerous clinical trials and studies have demonstrated that men with below normal testosterone levels are more prone to depression than the general population. What’s one of the best natural ways to increase testosterone? LIFTING. Science shows that training large muscle groups with heavy weights and short rest periods maximise a post workout rise in testosterone. Choose three multi-joint exercises (squat, deadlift, bench press, pullup), complete 6-8 reps max per set of each exercise, and repeat 4-5 times with one minute rest between straight sets.
PUT ONE FOOT IN FRONT OF THE OTHER
NEAT (non exercise activity thermogenesis) is a hugely underestimated portion of both physical and mental health. Scheduling in a 20-60 minute walk 4-5 times per week increases fat loss, speeds up blood flow and recovery, mitigates stress in the joints and Central Nervous System, and helps build an aerobic base. You could do 20 mins post weight session, or 45-60 mins on alternate days.
FLEX YOUR MENTAL MUSCLE
After a solid training foundation has been built, the opportunities for growth and progress can be far more mental than physical. The real source of making gains, changing your body and evolving your fitness lies in your ability to prioritise, motivate, execute and repeat. Three of the most widely used and studied mental skills are:
Visual Imagery: Using mental rehearsal, you can effectively recreate an experience in your mind. Visualise yourself executing a big lift perfectly just before you practice. This can build confidence, prime your thoughts and expectations for success, and increase the practice (or “reps’) you get with the exercise.
Arousal: Get your minds out of the gutter, lads! All of us have an optimal level of energy that helps us perform at our best. Think of a scale of 0-10. If zero is almost asleep, super relaxed, and chill, and 10 is about-to-explode, crazy amped and way-too-anxious, what number represents the ideal level of energy for you? When the pressure is too high and you’re overly activated (nervous, jittery, anxious, panicky) the risk for error is higher and enjoyment is lower. When there’s not enough pressure, you may feel flat, fatigued, or unmotivated, which can lead to underwhelming effort and performance. The next time you’re performing an exercise that you want to improve on, assess your arousal level. Then, ask yourself what the optimal energy level would be. If it needs to be higher, you can increase activation by increasing your rate of breathing, listening to music that’s energising, or giving yourself a pep talk. If it needs to go down, you can try progressive muscle relaxation (PMR), and/or use your focus and breath to create a relaxation response by finding a quiet space to sit, breathe, and slow down your thoughts and your heart rate.
Self Talk: This helps us to function at work, in relationships, and in our daily lives. But sometimes it can become overly-negative and critical, and can get in the way of performance, not to mention enjoyment. When you’re discouraged and thinking negatively, you’re less likely to take a risk, push yourself hard, or persist with a challenging goal. Next time you hear that “inner mean girl (or boy)”, call it out. Identify it. Shift your focus to the current task. Then reframe, regroup and move forward. Remember, you’re not struggling, you’re being challenged.
For the full article grab the May 2021 issue of MAXIM Australia from newsagents and convenience locations. Subscribe here.
