Six ways to sweat out stress

(CNN)Calming activities such as yoga and meditation can be very effective stress relievers, especially when integrated into daily life. However, sometimes stress, like steam trapped under the lid of a boiling pot, needs a more powerful release.

There’s a common saying in sports for that type of release: “Leave it all on the field.” Athletes put it into practice by channeling their emotions into the fuel that powers their performance, leaving any and all anxiety, anger, frustration, etc., on the playing field. That’s exactly the approach I take toward my high-intensity workouts when I’m looking to blow off steam. It’s empowering and cathartic to direct and release my stress through an explosive outlet, such as kicking a heavy bag or slamming a medicine ball to the ground.
    Although many forms of exercise counter stress by boosting endorphins (our brain’s feel-good neurotransmitters), recent research points to higher-intensity exercise offering increased mood-enhancing benefits. According to a study published in the Journal of Affective Disorders in August, moderate and high-intensity exercise demonstrated a greater beneficial impact than low-intensity forms.
    Have you ever slammed a door out of frustration? It feels good … but not very productive. Slamming medicine balls is a much better alternative that also serves as a core-focused total-body exercise. Medicine balls are weighted balls used in a variety of exercises. Slams can be done from standing, kneeling or half-kneeling stances. You can slam the ball straight down, diagonally or rotating to the side. I do three to five rounds of 10 (five on each side) at a two-to-one work-to-rest ratio. Select a ball weight based on what you can safely raise overhead and slam hard enough to bounce and catch on each repetition.

    Sprinting

    When I’m so stressed that I need to pound the pavement, I prefer sprinting over long-distance running. If you decide to sprint off your stress, make sure you add a light run to your warm-up. There’s a speed-limit sign on one end of the street 100 yards from our house, so I jog up and back. Then, for my sprints, I perform five sets of 50-yard dashes halfway to the sign, resting in between for three or four times the amount of time I sprinted. Because of the energy system used for sprinting, it’s necessary to rest much longer to replenish your body’s resources for providing that kind of dramatic energy expenditure.

    Kettlebell swings

    Despite being an explosive strength exercise, the flowing, rhythmic nature of kettlebell swings feels like meditation in motion to me. That said, it took me a long time and a lot of practice to perfect my swing form. The flowing movement may look simple to execute, but don’t be fooled! A complex series of stabilizing and mobilizing forces is required to safely and effectively swing a kettlebell. There are good videos for beginners to learn proper swing form. The standard starting kettlebell weight is 16 kilograms (about 35 pounds) for men and 8 kilograms (about 18 pounds) for women. I started with 8 kilograms and progressed to 16 kilograms. I practice five sets of 10 to 20 swings, resting for 30 seconds to a minute in between sets.

    Box jumps

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    When the weight of stress is pulling me down, jumping (symbolically and literally) empowers me to defy that pull. I love box jumps, a form of explosive jump training known as plyometrics. Box jumps are exactly what they sound like: jumping up on a box. When you first start, be conservative with your box height. Twelve to 18 inches is a good starting height range. Don’t try to go too high too soon, or your shins will pay for it as you inevitably miss your mark. The goal is not to achieve a high height for low reps but to jump repeatedly for higher reps with grace and control, landing softly each time. I usually practice three rounds of 10, resting for one to two minutes in between.
    Now that you know some ways to sweat out your stress, don’t be afraid to metaphorically “leave it all on the field.” Go ahead and sprint out your frustrations. Punch and kick your fears away. And slam your stress to smithereens!

    Read more: http://www.cnn.com/2016/11/25/health/sweat-out-stress/index.html

    Kettlebell Swing Basics

    Senior SFGs Lance Coffel and Andrea U-Shi Chang demonstrating the basics of a kettlebell swing.
    Standards to look for:
    1. The back is neutral. The neck is slightly extended or neutral on the bottom of the swing.
    2. The heels, toes, and the balls of the feet are planted and the knees track the toes.
    3. The shoulders are packed.
    4. The kettlebell handle passes above the knees during the backswing.
    5. The arms are straight in the bottom position.
    6. There is no forward knee movement (increasing ankle dorsiflexion) on the upswing.
    7. The body forms a straight line on the top of the swing: the hips and knees extend fully, the spine is neutral.
    8. The kettlebell forms an extension of the straight arm(s) at the top of the swing. A slight elbow bend is acceptable.
    9. The biomechanical breathing match.
    10. The abs and glutes visibly contract at the top of the swing.
    11. The kettlebell floats momentarily on the top of the swing.

    Incorporate the Swing and the Get-Up into Pavel's acclaimed minimalist kettlebell program: Kettlebell Simple and Sinister.
    http://www.strongfirst.com/kettlebell-simple-and-sinister/