Cardio Circuit Training Exercises | Exercise for Stress Relief
Scott Schmaltz, founder of Precision Fitness and Custom Workout Videos, shares some cardio circuit training exercises for stress reduction.
People who exercise on a regular basis will tell you that exercise makes them feel healthier and happier. This could be for a number of reasons, from an increased sense of pride in one’s body to the function of the body’s mood sensors called neurotransmitters.
Exercise and Stress Reduction
Neurotransmitters are chemical substances that relay nerve signals in the brain. Regular exercise has been linked to the production of four of these chemicals: Endorphins, epinephrine, serotonin, and dopamine. These “feel good” chemicals are believed to help manage daily stress by leaving you more calm and relaxed. In addition to producing these chemicals, engaging in regular exercise also helps to:
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- Lead to a more positive self-image. People who engage in regular exercise often report having an increase in their sex-drive while feeling more physically confident and attractive. This can lead to a greater self-image and pride in one’s appearance.
- Maintain cortisol levels in the body. Cortisol is a hormone secreted by the adrenal glands and helps with the regulation of blood pressure, immune function, and insulin release, thus maintaining blood sugar levels. If too much cortisol is in your body, it can weaken immune function, causing you to become sick and fatigued. Regular exercise helps keep the body healthy and cortisol levels under control.
- Relieve the symptoms of mild to moderate depression. Regular exercise can increase self-confidence by managing the symptoms associated with mild to moderate depression and anxiety. Serotonin levels in the brain become drained by chronic stress and anxiety, starvation diets, and inactivity, leaving you feeling depressed and exhausted. But, exercise produces serotonin and helps elevate the mood and lift depression. You get that same satisfied feeling you receive after a good meal or by spending time with friends and family.
Exercise: Stress Relaxation Techniques
Since we now know that regular exercise has been shown to relieve stress and anxiety, let’s start relaxing with a quick, 30-minute cardio circuit training exercise routine you can do at home or at the gym. Cardio Circuit training is a great way to combine cardio and strength into one routine. This workout routine consists of five cardio/strength training exercises completed one after the other with little to no rest in between. Perform each of the exercises for the specified number of repetitions, and then move to the next exercise. Once you have completed all the exercises, it counts as one circuit. You should complete two to four circuits, two to three times a week, for the best benefit.
Remember, stress relief comes down to making the time to exercise, and you are worth every second!
Cardio Circuit Guidelines
- Duration: 4-8 weeks
- Days per week: 2-3 (Leave 24-48 hours between sessions)
- Exercise Reps: 10-12
- Load: Body weight
- Circuits: 2-4
- Rest interval: 15-30 seconds between exercises: 3-4 minutes between circuits
- The last few reps on each exercise should be taxing. When you can comfortably perform the number of reps suggested, increase your repetitions. Be sure to warm up with 7-10 minutes of light cardio, such as walking, before you start.
Cardio Circuit Training Exercises
Alternating Forward Lunge (both legs)
1. Stand with your feet together, and lunge forward with the first leg. When you make contact with the
ground, first land on your heel then on the forefoot.
2. Lower your body by flexing knee and hip of front leg. Continue this until the knee of rear leg is almost in
contact with floor but not touching.
3. Return to original standing position by forcibly extending hip and knee of forward leg.
4. Repeat by alternating lunge with opposite leg.
Side Squat (both legs)
1. Start with your feet shoulder width apart, and bring your right foot out while squatting. When you are
landing, your feet should be wider than shoulder-width apart, toes pointed out and knees behind the toes
(think of a sumo wrestling stance).
2. Squat down until your thighs are parallel to the ground. Focus on sitting down while sticking your butt
out, rather than bending your legs, to avoid straining the knees. Keep your weight on your heels while
keeping your back straight, chest up and abs tight throughout the move.
3. Push off with the heel of your extended leg at the bottom of your move, squeezing your glutes and inner
thighs until you are back in the starting position. Once you have completed the squat, check your
alignment and start again. Finish all of your repetitions on one side then repeat on the other side.
Alternating Reverse Lunge (both legs)
1. Stand with your feet together, bend at your knees and bring your right leg back to lower your hips toward
the floor.
2. When your back knee is just off the floor, push back up to a standing position.
3. Lower the weight down then repeat with the other leg.
Push-Ups or Knee Push-Ups
1. Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands
slightly more than shoulder-width apart and in line with your shoulders. Tighten your abdominal muscles.
2. Lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from
touching the floor.
3. Push yourself away from the floor. Don’t lock your elbows, and don’t bend your back.
Crunches with Forearm Lever
1. Lie on your back with your knees bent, feet flat on the floor, and heels 12-18-inches from your butt. Place
your hands straight out from chest, contract abdominal and core muscles, and curl up until your upper
back is lifted off the mat.
2. Make sure not to pull forward with your head as you come up. Hold this position briefly and
return/repeat.
Scott Schmaltz is a veteran of the fitness industry, with more than 10 years of experience. He holds a board certification as a Holistic Health Practitioner from the American Association of Drugless Practitioners (AADP), a degree in nutrition from the Global College of Natural Medicine (GCNM), and seven certifications in personal training and rehabilitation. Scott is the creator of Precision Fitness and Custom Workout Videos, which produces and sells online exercise and nutrition videos.
Scott has run personal training departments and corporate wellness programs for companies including Gold’s Gym, Snap Fitness and Health Partners Insurance Company. Scott is passionate about helping people improve their lives by improving their self-image, spiritual self, and reshaping the limiting beliefs that prevent weight loss. For more information visit:
www.youtube.com/user/PrecisionFitness1
Precision Fitness LLC (Copyright © 2010) CustomWorkoutVideos.com
Consult your medical doctor or physician before engaging in physical activity. The Science of Health
Visit Scott’s websites to learn more about cardio circuit training exercises and other workout exercises that will aid in relaxation and stress reduction. Remember also to keep visiting The Ultimate Stress Blog.
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How Exercise Can Help to Relieve Stress
Stress: Is Exercise the Answer?
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