In recognition of Stress Awareness Month, Planet Fitness trainer Jeremy Smoot shared a new workout routine on Good Morning Delmarva, designed to help individuals manage and alleviate stress through physical activity. This routine focuses on simple yet effective exercises that can be easily incorporated into a daily schedule to promote both physical and mental well-being.
Understanding the Connection Between Exercise and Stress Relief
Before diving into the specifics of Jeremy Smoot’s workout, it’s important to understand why exercise is such a powerful tool for stress management.
- Endorphin Release: Physical activity triggers the release of endorphins, which are natural mood boosters. These chemicals interact with receptors in your brain that reduce your perception of pain and also trigger a positive feeling in the body, similar to that of morphine.
- Reduced Muscle Tension: Stress often manifests as muscle tension, particularly in the neck, shoulders, and back. Exercise can help release this tension through movement and stretching.
- Improved Sleep: Regular physical activity can improve sleep quality, which is often disrupted by stress and anxiety. Better sleep leads to improved mood, concentration, and overall cognitive function.
- Mindfulness and Distraction: Exercise provides a distraction from daily worries and allows you to focus on the present moment. Certain types of exercise, such as yoga and tai chi, emphasize mindfulness and can further enhance stress reduction.
- Increased Self-Esteem: Achieving fitness goals, no matter how small, can boost your self-esteem and confidence. This, in turn, can help you better cope with stressful situations.
Jeremy Smoot’s Stress-Relieving Workout Routine
While the specifics of Jeremy Smoot’s routine demonstrated on Good Morning Delmarva are unavailable, a stress-reducing workout typically includes a combination of cardiovascular exercise, strength training, and flexibility exercises. Based on general principles for stress-reducing workouts and the capabilities of Planet Fitness, here’s a possible routine that aligns with Smoot’s expertise and the gym’s facilities:
Warm-Up (5-10 minutes)
- Cardio: Light cardio such as walking on a treadmill or using the elliptical machine at a low intensity to get your heart rate up and warm your muscles.
- Dynamic Stretching: Arm circles, leg swings, torso twists, and other dynamic stretches to improve flexibility and prepare your body for the workout.
Cardiovascular Exercise (20-30 minutes)
- Treadmill: Brisk walking or jogging at a moderate intensity. Adjust the incline to increase the challenge.
- Elliptical Machine: A low-impact option that provides a full-body workout. Vary the resistance and incline to target different muscle groups.
- Stationary Bike: Cycling at a comfortable pace. Increase the resistance for a more challenging workout.
Focus: Aim for a heart rate that allows you to hold a conversation, but still feels like you are exerting yourself.
Strength Training (20-30 minutes)
- Machine Weights: Utilize the various weight machines at Planet Fitness to target major muscle groups. Focus on controlled movements and proper form.
- Chest Press: Works the chest muscles.
- Shoulder Press: Targets the shoulder muscles.
- Lat Pulldown: Strengthens the back muscles.
- Leg Press: Works the quadriceps, hamstrings, and glutes.
- Bicep Curl Machine: Targets the biceps.
- Tricep Extension Machine: Works the triceps.
- Bodyweight Exercises: Incorporate bodyweight exercises for added strength and flexibility.
- Push-Ups: Can be modified by doing them against a wall or on your knees.
- Squats: Stand with feet shoulder-width apart and lower your hips as if sitting in a chair.
- Lunges: Step forward with one leg and lower your body until both knees are bent at 90 degrees.
- Plank: Hold a straight line from head to heels, engaging your core muscles.
Sets and Reps: Aim for 2-3 sets of 10-12 repetitions for each exercise.
Cool-Down and Stretching (5-10 minutes)
- Static Stretching: Hold each stretch for 20-30 seconds. Focus on major muscle groups, such as hamstrings, quadriceps, hip flexors, chest, shoulders, and back.
- Hamstring Stretch: Sit on the floor with your legs extended and reach for your toes.
- Quadriceps Stretch: Stand and pull one foot towards your glutes, holding the stretch.
- Chest Stretch: Stand with your arms behind your back and gently pull your shoulders back.
- Shoulder Stretch: Reach one arm across your body and use the other arm to gently pull it closer.
- Deep Breathing: Practice deep breathing exercises to promote relaxation and reduce stress.
Additional Tips for Stress Management
In addition to exercise, consider incorporating these lifestyle changes to further manage stress:
- Mindfulness Meditation: Practice mindfulness meditation to focus on the present moment and reduce racing thoughts.
- Yoga or Tai Chi: These practices combine physical postures, breathing techniques, and meditation to promote relaxation and reduce stress.
- Healthy Diet: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean protein. Avoid processed foods, sugary drinks, and excessive caffeine and alcohol.
- Adequate Sleep: Aim for 7-8 hours of sleep per night. Establish a regular sleep schedule and create a relaxing bedtime routine.
- Social Support: Spend time with friends and family, and seek support from others when needed.
- Time Management: Prioritize tasks, set realistic goals, and learn to say no to commitments that will cause stress.
- Hobbies and Interests: Engage in activities that you enjoy, such as reading, listening to music, or spending time in nature.
Planet Fitness Resources
Planet Fitness offers a variety of resources to support members in their fitness and stress management goals:
- Fitness Training: Certified trainers can provide guidance and support to help you create a personalized workout plan.
- Group Fitness Classes: Participate in group fitness classes for motivation and social interaction.
- Relaxation Spaces: Some Planet Fitness locations offer designated relaxation spaces, such as massage chairs or tanning beds, to help members unwind.
- Online Resources: Access online articles, videos, and workout programs for additional support and inspiration.
Conclusion
Jeremy Smoot’s emphasis on a stress-relieving workout routine aligns perfectly with the goals of Stress Awareness Month. By incorporating regular physical activity into your life, you can effectively manage stress, improve your mood, and enhance your overall well-being. Planet Fitness provides a supportive environment and a variety of resources to help you achieve your fitness and stress management goals. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have underlying health conditions.
