How Can Exercise Reduces Stress?

How can exercise reduce stress

In today’s society we try to fit so much in which leads to a busy and hectic life. Between work and family there is often a reasonable amount of stress that we need to deal with in our day to day lives. The stress begins to build and often there is no outlet for it, therefore, we carry it with us creating emotional and physical problems.

As you know, (because it has hopefully been drummed into you by now) there are many physical benefits of exercise – exercise reduces obesity, reduces the risk of heart disease and increases the longevity of life. But did you know that exercise is a great way to reduce stress. So how does exercise help reduce stress?

Exercise is a very effective stress management technique because it provides an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. You can dissipate these feelings by simply taking it out on the tennis court, by running, or punching a bag.

Exercise reduces stress in a number of different ways:

Exercise relaxes muscles. Have you ever felt ‘uptight’ when stressed? Well A typical symptom of stress is muscle tension. Exercise can help the muscles to use the pent up energy and is effective in releasing muscle tension before it can result in muscle pain or spasms. A good example t relieve muscle tension is a yoga class.

Utilizes the stress hormones. A number of hormones are secreted into the blood stream when stressed. These hormones if not used up these can lead to feelings such as irritability which can eventually lead to a number of stress related illnesses. Exercising can help you to use some of the stress hormones that can accumulate in the body in response to stress. An example exercise for releasing stress hormones is boxing (also a great way to punch your trainer for making you work too hard).

Exercise gives you a feeling of happiness. Exercise also releases endorphins into the body, which give your body a natural boost of happiness and positive well being. They usually peak about one hour after exercise. An example of a good exercise which gives you the feeling of positive well being is a long run or cycle.

Exercise can reduce pent up frustration. Stress can lead to higher levels of pent up frustration. Exercise can help to reduce this pent up frustration.

Exercise can take your mind off your problems. Exercise can help to take your mind off your problems. How often have you been stressed after a hard day’s work or worrying about paying a bill, only to have it all wash away as you take in a change of scene, kicking a ball, or running in a beautiful park.

Improve your resiliency to stress. Exercise can also improve your resilience to stress. Research shows that those who exercise are more likely to have less of a stress reaction to adverse situations. Fit people are more likely to handle the effects of stress and are less likely to ‘burn out’.

Now that we now how exercise reduces stress lets all go for a run and relax!



Motivation to Exercise!

motivation to exerciseIt’s now the middle of January and I can bet that one of your New Year’s Resolutions was to exercise more, for whatever the reasons; health, fitness, weight loss etc. Let me guess so far you haven’t because the motivation just isn’t there. Are you having trouble exercising regularly outside of your PT sessions? Here are some tips to get motivated!

Know the benefits of exercise. We are more motivated to do things that we’ll benefit from. The more we benefit, the more motivated we are.
Create your personal “reasons list.” Jot down EVERY reason you can think of that you want to get healthy/get fit/lose weight through consistent exercise. Inform your trainer of these so when they are pushing you to do that final hill sprint they can bring in these reasons to motivate you
Exercise with a friend. Statistics tell us that people who exercise with a friend are more successful at exercising consistently. You can keep each other accountable. Knowing that someone is waiting for you to exercise with them can be great motivation to show up and get it done! Even get a friend to join in on your PT sessions for a bit more fun.
Exercise first thing in the morning, every morning. In between your PT sessions it’s important to keep exercising, our bodies were made to be active on a daily basis, and when we are, all sorts of wonderful things happen. We even get healthy and fit! Get out there and take a 30-minute walk.
Train for a local 5 km or 10 km walk or run in your area. This can be great motivation to exercise on a regular basis. Melbourne always has events happening and they always turn out to be a fun day. Also don’t let the thought of 10 km scare you, if you train regularly and are determined you can make this distance!
Keep records. Write down your exercise time (minutes) each day. Keep a running total for the month and year. Calculate your average exercise time per day. This will help your trainer periodise a program for you (this will help avoid injuries).

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Incase you’re looking for it…

Our old site: www.revolutiononline.com.au which now has a new owner.

We now have this shinny new one (it’s really about 18 months old to be completely honest).

Hopefully here you can find all you were looking for at www.revolutiononline.com.au and more. We have tried our best to improve this site a lot from the last.




The Paleo Diet

The Paleo diet, also referred to as the Palaeolithic diet, the caveman diet, the Stone Age diet or the hunter-gatherer diet, is thought to be one of the world’s healthiest and simplest diets around today. It has been thought that following a diet similar to our hunter-gatherer ancestors in today’s society is of great benefit, not only for our health and fitness, but for weight-loss and potential prevention and treatment of certain diseases. These include heart disease, cancer, osteoporosis, metabolic syndrome, acne, auto-immune disease, and many others. This is a breakthrough nutrition plan that has been devised by professors of Palaeolithic diets, fitness professionals and nutritionists, and is based on eating foods that we are genetically designed to eat. The Paleo diet is derived from the diets of our Palaeolithic ancestors and is supported with scientific research and through real life achievements.

This diet is primarily based on consuming lean cuts of meat (beef, pork, chicken turkey, rabbit, goat offal and game meat), fish (most available fresh fish and shellfish), eggs (limited to 6 per week), tree nuts, fresh fruit (almost every variety), non-starchy vegetables, and oils (including olive, avocado, flaxseed, and coconut). Water is the only drink (there was nothing else available back then), and there is a big emphasis on cutting out salt and sugar, as they were not available in this Paleo era. The main foods to avoid are dairy foods (and processed foods made with any dairy products), cereal grains (corn, oats, rice, wheat…), legumes, and starchy vegetables. We are talking about an era in time that lasted 2.5 million years and was around 10,000 years ago, ending with the development of agriculture. If they were able to survive in this era, an adapted version of their diet has been proven to help fight disease, provide maximum energy and keep you naturally thin, healthy and strong.

There are many books devoted to this topic, including a basic book and cookbook to complement the diet, with many easy and tasty recipes to follow. There is also a version of this diet dedicated to athletes, whose dietary requirements are more demanding. For the serious athlete it is important to ensure the right foods are consumed before, during, and after workouts/events. This is outlined in the 5 stages of daily eating relative to exercise:

Stage 1- Eating before exercise

Stage 2– Eating during exercise

Stage 3– Eating immediately after exercise

Stage 4– Eating for extended recovery

Stage 5– Eating for long term recovery

There are many reasons that this diet is a great way to allow the body to perform at its maximum potential and why many athletes around the world choose to adopt such eating guidelines. They allow an increased intake of BCAA (branched chain amino acids), which promote muscle development and anabolic function, while offsetting immunosuppression which is common in endurance athletes after long bouts of exercise. Such a diet can reduce tissue inflammation usually prevalent in athletes and promote muscle healing, and can also be alkaline-enhancing, allowing muscle protein synthesis to be promoted.

Overall, this diet is a change from the standard Western diet we have become accustomed to; however, there are many benefits to adopting such a dietary change. Primarily, the many health benefits, weight-loss benefits and athletic performance benefits have been documented and backed up with scientific research over the years and have proven to have healthy and long lasting effects.

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Personal Trainer South Melbourne

Luke is our Personal Trainer in the South Melbourne area. He has always been an active person so the career of a personal trainer seemed like the perfect choice. Now after 8 years in the fitness industry and 6 years with Revolution Personal Training he could not imagine doing anything else. He works in and around the South Melbourne area, both studio and mobile based.  So no matter what setting you are looking for he can help you out.

Luke also works extensively with company’s providing corporate fitness solutions on site.

Luke is one of the founders of Revolution Health & Lifestyle Personal Training and has worked in many varying roles in the fitness industry.

To view Luke’s full personal trainers profile click here.


Personal Training South Melbourne

Luke is our South Melbourne Personal Trainer. He has always been an active person so the career of a personal trainer seemed like the perfect choice. Now after 8 years in the fitness industry and 6 years with Revolution Personal Training he could not imagine doing anything else.  He works in and around the South Melbourne area, both studio and mobile based.

Luke is one of the founders of Revolution Health & Lifestyle Personal Training and has worked in many varying roles in the fitness industry.

To view Luke’s full personal trainers profile click here.