Women's Menopause Health Center March 15, 2007 Newsletter.

Strength Workout.
By Linda Shelton

Take a stand against stress with this anxiety-busting, resilience-building strength workout.


When you're at the gym after a frustrating workday, do you head straight for the treadmill to run off
your stress? An intense cardio workout provides a quick-fix endorphin rush-to say nothing of the
satisfying exhaustion that follows a kickboxing class or a hundred laps in the pool. Yet to effectively manage stress, you need to take preventive measures, not just slap a Band­Aid on your mood.

One of the easiest ways to do this is to work out with weights. The stronger you are physically, the
better you'll cope with the negative effects of stress in the first place. Over time, resistance training builds not only strength, but also the resilience and stamina that can help you handle any challenge- physical, emotional or professional-any day of the week.

Studies have found that higher-intensity workouts are more successful at reducing stress levels than moderate ones, so you'll want to keep the workout challenging, even as you use the repetitions to create a state of calm focus. The five total-body combination moves shown on these pages fill both bills; by performing supersets (see "What to Do:' right), you'll be working hard enough to release anxiety and free your mind from whatever is troubling you. Plus, if you're pressed for time-and what stressed-out person isn't?-this is the perfect routine to get you in and out of the gym fast, maximizing your results without doubling your efforts.

Let's face it: You can't completely eliminate stress from your life. However, once you're feeling revved, revived, focused and strong, you can deal with it from a serene and centered place.

STRATEGY:

WARM-UP: Prior to starting the strength-training moves, perform 5 to 10 minutes of low-intensity
cardio on any piece of equipment you choose (if possible, use a dual-action machine that incorporates arms and legs). Finish with 16 reps each of side-to-side lunges, arm circles and shoulder rolls.

COOL-DOWN: End your workout with low-intensity cardio (as above) for 5 minutes, then stretch each muscle worked, holding each stretch for 20 to 30 seconds without bouncing.
FREQUENCY: Complete this program twice a week. To maximize your results, try 3 times a week.
WHAT TO DO: For each of the five combination moves shown, you'll do a superset-that is, 2 different exercises performed back-to-back without a rest in between. Do 2 to 3 supersets for each combination move.

{Use the heaviest weight you can handle} and complete all reps and sets with good form. Increase the weight when 12 reps is no longer a challenge.

SUPER STRESS-BUSTER OPTION: Perform 1 superset for each exercise using moderate weight, followed by 1 to 2 minutes of cardio (jumping rope, punching a heavy bag, or using a cardio machine set to moderate intensity). This equals 1 circuit. Do 2 or 3 circuits, depending on your fitness level.

CARDIO Rx: Complement this strength program with 30- to 45-minute sessions of cardio activity 3 to 5 times a week. Vary the intensity so you include lower-, moderate- and higher-intensity days. Choose the intensity according to how you're responding to stress. If you've got energy to burn, you may want to do a high-intensity session (kickboxing, interval training) to get a release. On days when you feel drained, take a gentler approach-try walking on a treadmill set at a 3 percent incline for 30 minutes, followed by a few good stretches.

1. LAT-PULLDOWN SUPERSET: Attach a long bar to a lat-pulldown machine. Grasp the bar with an overhand grip, hands slightly wider than shoulder width. Sit with your knees under the support pad and aligned over the ankles, feet flat. With arms extended, lean back from your hips to align the bar over your collarbone. Squeeze your shoulder blades together, then bend your elbows down toward your waist as you lift your chest toward the bar , then straighten the arms. Do 8 to 12 reps.
Immediately reduce the weight, then stand behind the seat, keeping feet hip-width apart and arms extended at chest height. Press the bar down toward your thighs, keeping your arms straight. Do 8 to 12 reps.
Strengthens upper and middle back and rear shoulders; abs and spine extensors work as stabilizers.
Recommended starting weight: 40 to 70 pounds for pulldowns; 25 to 40 pounds for extensions.

2. LEG-PRESS SET:
Sit on a decline leg-press machine and place your feet hip-width apart in the center of the footplate. Release the lock and straighten your legs; hold the machine's handles for support. Contract your abs so your entire back is in contact with the seat. Bend your knees to align with your hips , then straighten your legs. Do 10 reps. Separate your feet wide apart, turning them slightly outward, close to the top of the plate in a plie position. Bend your knees, keeping them aligned with your toes , and straighten your legs. Do 10 reps.
Strengthens quadriceps, hamstrings, buttocks and inner thighs. Recommended starting weight: 45 pounds (no added plates) to 135 pounds.

3. DROP-SET ROWS:
Sit on a stability ball, with your knees bent and aligned over your ankles. Place two pairs of dumbbells (one heavy, one light) outside your feet. Hinge forward from your hips so your chest hovers over your thighs, then grasp a heavy dumbbell in each hand. Make sure your arms are hanging in line with your shoul­ders, and your palms are facing rear. Contract your abs, keeping your spine straight and parallel to the floor. While maintaining this position, bend your elbows up and to the sides, aligning them with your shoulders . Straighten your arms and do 8 to 12 reps.
Immediately switch to the lighter weights and hold them with your palms facing inward, elbows in a slight arc. lift your arms to shoulder height, and release. Do 8 to 12 reps.
Strengthens upper back and rear shoulders. Recommended starting weight: 8 to 15 pounds per
dumbbell for heavy; 3 to 8 pounds per dumbbell for light.

4. STEP LUNGE COMBO
Place an aerobic bench or step with two to three risers on the floor in front of a low-cable pulley
with a single handle attached and adjusted to mid-torso height. Grasp the handle with both hands,
then stand with your right foot on top of the step, letting your left leg hang to the rear; keep the left
knee slightly bent so the top of your left foot touches the back of the step. Extend your arms to the
front, just below shoulder height, and contract your abs to keep your spine in a neutral position. Make sure your shoulders are relaxed, with the shoulder blades drawn down the back and slightly together. Step down and back with your left foot, bending both knees into a lunge; the weights will lift. Keep your left heel lifted, aligning your right knee with your right ankle. Push off your left foot, driving through your heel to straighten back up to starting position. Do 8 to 12 reps, then switch legs. Release the handle, walk behind the step, and take a push-up position with your hands on the platform, separated wider than shoulder width. Press the hips forward so your body forms a straight line from head to knees, then bend your elbows, lowering your chest toward the step. Keep your elbows aligned with your shoulders. Do 8 to 12 reps.
Strengthens quadriceps, buttocks, hamstrings, calves, chest, front shoulders and triceps.
Recommended starting weight: 20 to 40 pounds.

5. CABLE SUPERSET:
Attach one straight bar to the upper cable of a pulley machine, and a second bar to the lower cable. Grasp the upper bar with an overhand grip, keeping your hands shoulder-width apart. Stand facing the cable with your feet hip-width apart, knees slightly bent, abs contracted and shoulders relaxed. Bend your elbows to align under your shoulders at waist level, holding your forearms parallel, with palms down. While keeping your upper arms still, straighten your elbows and press the bar down toward your thighs. Return to starting position. Do 8 to 12 reps.
Without resting, grasp the lower bar with an underhand grip, keeping your hands shoulder­width apart, arms hanging and palms facing up. Align your elbows under your shoulders, then bend them to bring the bar toward your shoulders. Do 8 to 12 reps.
Strengthens biceps and triceps. Recommended starting weight: 25 to 40 pounds.

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