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How Exercise Can Help Your Mental Health

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With this week being Mental Health Awareness Week, we are looking at the importance of exercise towards an individual’s mental health. 

Mental Health Awareness Week, hosted by the Mental Health Foundation, aims to raise awareness of mental health and improve wellbeing. This year the theme around the awareness week is ‘Body Image’, something that we here at Maximuscle feel very strongly about. 

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. 

If you’re looking to get back in the gym this week, we have countless training plans that could help you achieve your goals. 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
  • Seated 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 
  • Sled Drags - 4 to 8 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


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