The word "stress" gets bantered around a lot, and there are many stressors in our lives that cause tension. Some of these are external such as physical aspects like noise, light and space (Eliminating Stress is a Basic Component of Holistic Health). Most stressors are internal; we react to daily hassles such as commuting to work and traffic accidents, misplaced keys, bossiness or aggression from others and life events such as moving, gaining or losing employment, financial and health disadvantages, marriage, birth or death. Suffering on-going stress keeps the body in a constant state of alert with heightened senses and stress hormones like cortisol (Exercise for Stress Relief - Fitness & Wellness News). It is now common knowledge that exercise helps relieve stress. It releases built up tension, offers a venue for releasing emotions, releases endorphins, the "happy hormone", promotes health and well-being so that it lessens the experience of stress and provides a social outlet for people thus bringing more enjoyment to the experience. Some researchers would go so far to call exercise "therapy" for emotional disorders such as anxiety and depression.
Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. Regardless of whether it is imagined or real, when you sense danger the body's defenses kick into high gear in a rapid automatic process known as the "fight or flight response" (Understanding Stress - Signs, Symptoms, Causes and Effects - www.helpguide.org/mental/stress_signs.htm). The body responds to stress in the following way; when you perceive a threat, your nervous system response by releasing a flood of stress hormones (adrenaline and cortisol). These hormones rouse the body for emergency action: Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time and enhance your focus - preparing you to either fight or flee from the danger at hand (Understanding Stress - Signs, Symptoms, Causes and Effects - www.helpguide.org/mental/stress_signs.htm). Stress can have a detrimental effect on a person's physical and mental health; the heightened levels of stress hormones like cortisol can leave the body susceptible to everyday viruses such as colds and flu, as well as more serious chronic conditions, such as heart disease, obesity and high blood pressure (Exercise for Stress Relief - Fitness & Wellness News).
While researching prescribed stress releases, I've discovered there is a common thing prescribed by experts: Get some exercise! Whether it be the dissociation that comes through focusing this heightened energy on something else, or the release of tension through physical exertion, or the release of endorphins in the body , the general sense of heath and well being or the newly discovered social outlet that most exercise environments offer, all these factors seem to lessen the experience of stress and promote positive energy. Researches Jasper Smits, a psychologist at Southern Methodist University, and Michael Otto of Boston University are even working on guidelines for primary care providers of anxiety and depression victims recommending that a regular exercise regiment is included in the treatment of these conditions (Exercise for Stress Relief - Fitness & Well Being News - hhtp://fitnessandwellnessnews.com/health/exercise-for-stress-relief/). These two researches found that exercise had the same success rate at improving mood disorders as antidepressant drugs which is a $10 billion dollar a year industry in the US and has many common side effects such as sleep disturbances, nausea, tremors and changes in body weight (Is Exercise the Best Drug for Depression? - Laura Blue - Time Sat Jun 19th 2010) . In 1999, Dallas University conducted a similar experiment where they compared the response of depressed adults who participated in an aerobic exercise plan to those treated with sertraline, the drug that, marketed as Zoloft, was earning Pfizer mare than $3 billion annually before its patient expired in 2006 (Is Exercise the Best Drug for Depression? - Laura Blue - Time Sat Jun 19th 2010) . Again it was found that patients who participated in aerobic exercise programs experienced the same positive mood changes.
Boxing for fitness organizations such as Thump have found success purely out of marketing themselves to a stressed society. As well as offering a high intensity, full body workout, boxing classes offer a safe environment to get out the aggression you're feeling (4 Stress Relieving Benefits of Boxing - Fitness Articles - 27th Aug 2010). Pent up anger is one of the most explosive and damaging things we can hold in our bodies; it can cause physical and mental symptoms, and can cause negativity with our personal and professional relationships. A boxing class can be the very 'ring' to work out your pent up anger. When you see marketing material for such boxing programs as thump and even non-contact martial arts fitness programs such as Body Combat, it speaks of empowerment, confidence and strength - the qualities found wanting in every stressful environment. The skills learned in a boxing class help create the mind-set that you have the necessary tools to cope with the situation at hand! You feel strong and feel you can hold your ground. Bring on the fight!
Dancing creates such a release to relieve and express the emotions that experts have even devised such a thing as "dance therapy." Dance requires you to use all your senses and you can learn how to relax and regain the inner-balance through various movements related to different dynamics, rhythms and tempos (Dance as Stress Relief: Synchronize with the Music - www.stressreductionbasics.com/daneasstressrelief.html). The creative aspect of dance helps release the emotions that stress can block and allows self-expression. So feelings are brought to the surface and tension is released through physical expression and exertion. Dance therapy is often enjoyable for most people and can help individuals identify and express innermost emotions bringing those feelings to the surface. In doing so this can bring about a "sense of renewal and feelings of unity and completeness" (Eliminating Stress is a Basic Component of Holistic Health - Dance to Reduce Your Stress - www.better-your-health.com). The creativity, energy and motivation can help build confidence and this can turn into a fun, rewarding and stress-free experience.
The social aspect of a Fitness Club can also inspire connection to others and relieve stress. In a Study conducted by Nick Crossley at the University of Manchester (In the Gym: Motives, Meanings and Moral Careers) he found that the social aspect of training was more of a motivator to get people to attend fitness clubs on a regular basis than the individual initial fitness goals. People were attending clubs to touch base with their 'gym buddies" and may have just attended to follow an "ongoing romantic or work saga of one of their gym buddies." So exercise leads to connection and opens another social outlet away from the stressors of our lives that we can visit and escape to.
Physical exercise offers an environment where heightened energy levels can be harnessed, focused and put to positive use. We can discover fitness training methods that can release our aggressions and empower us with a sense of confidence and we can discover physical activities that enable us to express emotions as a means of venting our inner most issues. We can retreat to a place of sanctuary that offers an escape and a social environment where we feel connected to in a positive way. We have all discovered an outlet for release and relief! And the side effects of that? We get fitter and healthier!
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Friday, July 29, 2011
Wednesday, July 27, 2011
Music + Exercise = Magic
There was a time when music was the forgotten thing in the background while we went about our training. Now it is the star and often the key to creating a motivating and performance enhanced workout. Music can make or break a workout experience and in Group Fitness classes the discovery of this has revolutionised the industry inspiring emotional, connected and "ex-tertaining" experiences.
There are 5 key ways in which music can influence exercise performance; dissociation, arousal regulation, synchronization, acquisition of motor skills and the attainment of flow (Music in Sport and Exercise: An update on Research Application - America's Sports University: The Sport Journal - ISSN - 1543-9518).
Dissociation is a term used by psychologists for diversionary technique. Research has shown that during submaximal exercise, music can narrow attention away from such negative sensations such as fatigue, heavy breathing and muscle soreness and inspire positive aspects of mood such as vigour and happiness thus lowering the perception of effort (Music in Sport and Exercise: An Update on Research Application - America's Sport University - The Sport Journal - ISSN - 1543-9518). Sznedra & Baccharach conducted a test on 10 healthy well-trained males and had them complete two 15 minute treadmill trials at 70% of VO2max. In one trial the subjects listened to classical music, and the second trial was a control with no music. The result of the study showed a significant decrease in heart rate, systolic blood pressure, perceived exertion ratings and lactate levels when individuals listened to music during the treadmill test (The Effects of Music on Exercise" Nicole M. Harmon & Len Kravitz, Ph.D.) Not only can music allow individuals to perceive their exertion to be less, it can influence metabolic and heart rate and blood pressure components.
Music alters emotional and physiological arousal and can be used prior to training as a stimulant, or as a sedative to calm (Bishop et al., 2007). In one investigation with college aged males and females, physical strength was measured using a grip strength test after participants listened to stimulative/energetic music (>130bpm), sedative/relaxing music (<100bpm) and white noise control (sound from a blank cassette) (Karageorghis et al., 1996). Analysis of the result revealed that the subjects who listened to stimulative music prior to the grip strenght test yielded significantly higher strengh scores than the other two groups. Furthermore, sedative music produced significantly lower grip scores than even the white noise group.
Research has shown consistently that "the sychronization of music with repetitive exercise is associated with increased levels of work output" (Music in Sport and Exercise: An Update on Research Application - America's Sports University - The Sport Journal - ISSN - 1543-9518) This applies to such activities as rowing, cycling and running. Musical tempo can regulate movement and thus prolong performance. The celebrated Ethiopian distance runner Haile Gebrselassie is famous for setting world records running in thime to the rhythmical pop song "Scatman." He selected this song because the tempo perfectly matched his target stride rate, a very important consideration for a distance runner whose aim is to establish a steady cadence.
Music can impact positively on the acquisition of motor skills. A study conducted by Beisman (1967) with over 600 boys and girls throughout grades 1-6 compared basic motor skills such as throwing, catching, climbing, balancing, dodging, bouncing and striking learned to music and no music. In all grade levels and in both genders students learned motor skills better with the rhythmic accompaniment. It was also noted in the study that "the music produced a relaxed and enjoyable atmosphere for the students to learn" (The Effects of Music on Exercise? - Len Kravitz, Ph.D.)
Have you ever been performing your favourite exercise routine or sporting activity and just found that you had so much control over your movements that almost anything seemed possible? Most of us refer to this as being in the "zone". Psychologists refer to this as being in a state of flow; when you are immersed in an activity to such an extent that absolutely nothing else matters and you function on autopilot ("Flow Phenomenon" Dr. Costas Karageorghis). Music can trigger emotions and cognitions associated with flow. Great Britian bobsleigh squad at the 1998 Olympic Winter Games came to a conclusion that a rare moment in time was impressed upon the four-man-team- the opportunitiy to clinch an Olympic medal. As the team drove to the bob treack each day for training and competition they would listen to Whitney Houston's "One Moment in Time" while visualising themselves calmly and decisively seizing the moment; which is precisely what happened on race day with a storming last run that clinched Great Britian's first Olympic medal in the sport since 1963. Exactly the same strategy indeed with the same song, was implemented successfully with gold medalist, double trap shooter Richard Faulds at the Sydney 2000 Olympic Games (Psychological Effects of Music in Sport and Exercise: An update on Theory Research and Application - Peter C Terry & Costas I. Karageorghis).
The success of such fitness companies as Less Mills International could be creadited to the realisation of the impact music has over the workout. This company has taken the Group Fitness industry from a movement to music experience where instructors choreographed to a monotonous beat, to an ex-tertaining experience. The music is the life-force of a class; it shapes its mood, encourages emotional connection through lyrics, volume and melody. Instructors are trained to use "music mapping" so you follow the highs and lows in a music track so that information and emotions are delivered at the right time. The tone of the instructors voice must match the mood of the music and when the music is at an absolute high instructors are encouraged to do something unspeakable! Shut up and leat the music speak! Zumba Fitness takes this to the next extreme. It encourages instructors not to speak for the duration of the class and deliver the experience through visuals and the connection to the music. These programs are also very particular when it comes to music choices; Zumba Fitness produces its own music to develop a Latin party atmosphere, if you walk into a Body Combat class you are likely to hear hard beats and rock anthems to creat the empowering atmosphere of the fight and throughout an RPM class, a heavy synchronised beat is predominant to help set the tempo of the ride. It is evident that slower, sedative music relaxes while louder, beat-driven tunes arouse emotions which is why different musical choices are made from warm-ups, to peak tracks, to cood downs. Les Mills International also tends to use top 40 music, or classic, recognised tunes to have a more general appeal with their main stream programs.
Nike and Apple know it! That is why they have joined forces and come up with applications where your ipod can records steps/kms made by your Nike shoes. Music can clear you of negative associations of exercise, synchronise your pace to push your run or ride further and take you to a zone that makes you associate your workout with pleasure and not pain. When I walk into a Body Attack class I am not thinking about the gruelling sporting drills or the exhausting plyometric training I will be facing, I am thinking about the emotional highs of the peaks and the energy in the room. It is the music that inspires that experience and maps out a journey full of possibilities, pleasurable associations and connections.
There are 5 key ways in which music can influence exercise performance; dissociation, arousal regulation, synchronization, acquisition of motor skills and the attainment of flow (Music in Sport and Exercise: An update on Research Application - America's Sports University: The Sport Journal - ISSN - 1543-9518).
Dissociation is a term used by psychologists for diversionary technique. Research has shown that during submaximal exercise, music can narrow attention away from such negative sensations such as fatigue, heavy breathing and muscle soreness and inspire positive aspects of mood such as vigour and happiness thus lowering the perception of effort (Music in Sport and Exercise: An Update on Research Application - America's Sport University - The Sport Journal - ISSN - 1543-9518). Sznedra & Baccharach conducted a test on 10 healthy well-trained males and had them complete two 15 minute treadmill trials at 70% of VO2max. In one trial the subjects listened to classical music, and the second trial was a control with no music. The result of the study showed a significant decrease in heart rate, systolic blood pressure, perceived exertion ratings and lactate levels when individuals listened to music during the treadmill test (The Effects of Music on Exercise" Nicole M. Harmon & Len Kravitz, Ph.D.) Not only can music allow individuals to perceive their exertion to be less, it can influence metabolic and heart rate and blood pressure components.
Music alters emotional and physiological arousal and can be used prior to training as a stimulant, or as a sedative to calm (Bishop et al., 2007). In one investigation with college aged males and females, physical strength was measured using a grip strength test after participants listened to stimulative/energetic music (>130bpm), sedative/relaxing music (<100bpm) and white noise control (sound from a blank cassette) (Karageorghis et al., 1996). Analysis of the result revealed that the subjects who listened to stimulative music prior to the grip strenght test yielded significantly higher strengh scores than the other two groups. Furthermore, sedative music produced significantly lower grip scores than even the white noise group.
Research has shown consistently that "the sychronization of music with repetitive exercise is associated with increased levels of work output" (Music in Sport and Exercise: An Update on Research Application - America's Sports University - The Sport Journal - ISSN - 1543-9518) This applies to such activities as rowing, cycling and running. Musical tempo can regulate movement and thus prolong performance. The celebrated Ethiopian distance runner Haile Gebrselassie is famous for setting world records running in thime to the rhythmical pop song "Scatman." He selected this song because the tempo perfectly matched his target stride rate, a very important consideration for a distance runner whose aim is to establish a steady cadence.
Music can impact positively on the acquisition of motor skills. A study conducted by Beisman (1967) with over 600 boys and girls throughout grades 1-6 compared basic motor skills such as throwing, catching, climbing, balancing, dodging, bouncing and striking learned to music and no music. In all grade levels and in both genders students learned motor skills better with the rhythmic accompaniment. It was also noted in the study that "the music produced a relaxed and enjoyable atmosphere for the students to learn" (The Effects of Music on Exercise? - Len Kravitz, Ph.D.)
Have you ever been performing your favourite exercise routine or sporting activity and just found that you had so much control over your movements that almost anything seemed possible? Most of us refer to this as being in the "zone". Psychologists refer to this as being in a state of flow; when you are immersed in an activity to such an extent that absolutely nothing else matters and you function on autopilot ("Flow Phenomenon" Dr. Costas Karageorghis). Music can trigger emotions and cognitions associated with flow. Great Britian bobsleigh squad at the 1998 Olympic Winter Games came to a conclusion that a rare moment in time was impressed upon the four-man-team- the opportunitiy to clinch an Olympic medal. As the team drove to the bob treack each day for training and competition they would listen to Whitney Houston's "One Moment in Time" while visualising themselves calmly and decisively seizing the moment; which is precisely what happened on race day with a storming last run that clinched Great Britian's first Olympic medal in the sport since 1963. Exactly the same strategy indeed with the same song, was implemented successfully with gold medalist, double trap shooter Richard Faulds at the Sydney 2000 Olympic Games (Psychological Effects of Music in Sport and Exercise: An update on Theory Research and Application - Peter C Terry & Costas I. Karageorghis).
The success of such fitness companies as Less Mills International could be creadited to the realisation of the impact music has over the workout. This company has taken the Group Fitness industry from a movement to music experience where instructors choreographed to a monotonous beat, to an ex-tertaining experience. The music is the life-force of a class; it shapes its mood, encourages emotional connection through lyrics, volume and melody. Instructors are trained to use "music mapping" so you follow the highs and lows in a music track so that information and emotions are delivered at the right time. The tone of the instructors voice must match the mood of the music and when the music is at an absolute high instructors are encouraged to do something unspeakable! Shut up and leat the music speak! Zumba Fitness takes this to the next extreme. It encourages instructors not to speak for the duration of the class and deliver the experience through visuals and the connection to the music. These programs are also very particular when it comes to music choices; Zumba Fitness produces its own music to develop a Latin party atmosphere, if you walk into a Body Combat class you are likely to hear hard beats and rock anthems to creat the empowering atmosphere of the fight and throughout an RPM class, a heavy synchronised beat is predominant to help set the tempo of the ride. It is evident that slower, sedative music relaxes while louder, beat-driven tunes arouse emotions which is why different musical choices are made from warm-ups, to peak tracks, to cood downs. Les Mills International also tends to use top 40 music, or classic, recognised tunes to have a more general appeal with their main stream programs.
Nike and Apple know it! That is why they have joined forces and come up with applications where your ipod can records steps/kms made by your Nike shoes. Music can clear you of negative associations of exercise, synchronise your pace to push your run or ride further and take you to a zone that makes you associate your workout with pleasure and not pain. When I walk into a Body Attack class I am not thinking about the gruelling sporting drills or the exhausting plyometric training I will be facing, I am thinking about the emotional highs of the peaks and the energy in the room. It is the music that inspires that experience and maps out a journey full of possibilities, pleasurable associations and connections.
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