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Stress fitness is a way to train your body with short-term stress. the study It shows that it can improve the health and regenerative lifespan of cells rather than slowly wearing them down.
Compare drinking coffee all day to enjoying a cup of espresso. The former is not very good for you and will probably make you feel anxious and irritable. The latter has mood- and health-enhancing benefits.
It’s the same with stress. I don’t want to be stressed all day, but I want to take short, intense “shots” to kick-start my body’s recovery process and make me more resilient to future stress.
I like doing stress fitness exercises in the morning a few times a week, or at least once a week. Next he chooses from two.
1. High Intensity Interval Training (HIIT)
Complete one round of high-intensity interval training. It takes about 7 minutes. You can choose as many as you like from the following list, but please make it easy to get started.
- push ups
- board
- side plate
- jumping jack
- high knee
- jump rope
- climbers
- jump lunge
- jump squat
- burpee
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Do each exercise for 30 seconds, then rest for 10 seconds. Repeat until 7 minutes have passed.
Find your strength limit at a speed that feels uncomfortable or painful. Welcome discomfort and difficulty as part of the experience—don’t fight them.
If you haven’t been active in a while, start with something simple, like taking a slow, brisk walk.
2. Cool the dial
Studies show that taking a quick cold shower can reduce inflammation, prolong life and improve metabolism.
After a hot shower, turn the dial to cold water. Can you stay under the stream for 15-30 seconds? 1 minute? Push yourself to your limits, just like you exercise, and then relax. This is important.
To build resilience, match the shock of your stress response with a relaxed mind as much as possible.
Bonus practice: heat up!
Under the right circumstances, exposure to cold causes positive stress and exposure to heat causes positive stress.
Although more research is needed, some studies suggest that sauna bathing may Lower risk of cardiovascular problems and inflammation.
While using the sauna, your heart rate increases as if you were doing moderate exercise. If you have access to a sauna at home or at the gym, try sitting for 30 minutes.
However, if you have any serious health conditions, always check with your doctor first.
Elissa Epel, PhD, is a health psychologist and longevity researcher.she is a professor University of California, San Francisco and Director of UCSF Center for Aging, Metabolism, and EmotionIn her latest book, “Stress Prescription” She has combined decades of research into science-based techniques that transform stress into power. follow her on her twitter @Dr_Epel.
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