We believe that exercise isn’t about six packs, huge biceps or the ‘perfect body’ but rather about becoming the best version of yourself, setting goals and reaching your max. Whatever shape or size your body should never be looked at negatively and no one should ever have negative connotations towards taking part in a physical activity. Especially with the benefits exercise can provide towards mental health as well as physical health.
Studies have shown that exercise can treat mild to moderate depression just as effectively as antidepressant medication. In addition to relieving symptoms, research has also shown that maintaining an active lifestyle can prevent a relapse.
You may now be asking why exercise is such a powerful tool in aiding with mental health. There are multiple reasons, but the main benefit is down to the changes within the brain, these include neural growth, reduced inflammation and new activity patterns that promote feelings of calm and well-being. Not to mention the extra endorphins that are released into your brain.
You may struggle to get to a gym unless you've got a space at home and some equipment. If you have, why not give our five day strength & power training plan a go and see if it makes a positive impact towards your life by the end of the week:
Day 1
Exercise | Reps | Sets
- Warm-up: Rower - 2 to 5 mins x 1 set
- Push Press - 4 to 8 x 4 sets
- Bench Press - 4 to 8 x 4 sets
- Overhead Press - 4 to 8 x 4 sets
- Incline Dumbbell Press - 4 to 8 x 4 sets
- Plyometric press-ups (clap press-ups) - To failure x 4 sets
Day 2
Exercise | Reps | Sets
- Warm-up: Rower - 2 to 5 mins x 1 set
- Plyometric Box Jumps - 4 to 8 x 4 sets
- Squats - 4 to 8 4 sets
- Glute Bridge on Bench - 4 to 8 x 4 sets
- Dead Lift - 4 to 8 x 4 sets
- Overhead Press - 4 to 8 x 4 sets
- Single Leg Press- To failure x 3 per leg sets
Day 3
Exercise | Reps | Sets
- Warm-up: Rower - 2 to 5 mins x 1 set
- Power Cleans - 4 to 8 x 4 sets
- Pull-ups - 4 to 8 x 4 sets
- Pendlay Row - 4 to 8 x 4 sets
- Upright Row - 4 to 8 x 4 sets
- Medicine Ball Slams - 30 secs x 4 sets
Day 4
Exercise | Reps | Sets
- Warm-up: Rower - 2 to 5 mins x 1 set
- Kettlebell Swing - 8 to 12 x 4 sets
- Front Squats - 4 to 8 x 4 sets
- Split Squats - 4 to 8 x 3 sets
- Straight Leg Deadlift - 4 to 8 x 3 sets
- Farmers Walk - 25-30 metres x 4 sets
Day 5
Exercise | Reps | Sets
- Warm-up: Rower - 2 to 5 mins x 1 set
- High Intensity Interval Training HIIT - Running Machine 30 sec sprint, 30 sec rest x 5 to 10 sets
Useful Links
- https://www.mentalhealth.org.uk/campaigns/mental-health-awareness-week
- https://www.mentalhealth.org.uk/publications/how-to-using-exercise
- https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm/
- https://www.mind.org.uk/information-support/tips-for-everyday-living/physical-activity-and-your-mental-health/#.XN7RXo5KiUk
