These changes are mediated by the activation of the sympathetic nervous system and the adrenal glands. The glucocorticoids, the main one being mentioned: cortisol or stress hormone, in fact, they are produced by the adrenal cortex. They promote the use of fats, protein catabolism, therefore the destruction of muscle mass, increase the emission of glucose from the liver to the bloodstream, suppress the release and activity of the growth hormone and carry out an immunosuppressive action, that is, they reduce the immune defenses.
Selye hypothesized 3 phases that describe the body's reactions to stress.
There first phase, known as the "alarm reaction, it is one in which the body perceives stress and activates the syndrome"fight-or-flight", characterized by" increased heart rate, increased respiratory rate, body temperature, blood circulation directly related to an increase in blood pressure, sweating and muscle tension.
Our body, in fact, is not able to differentiate physical stress from psychological stress, the body's immediate response to stress therefore refers to an atavistic memory of battle or escape from situations that are potentially dangerous for our survival.
If limited in time, therefore, stress is to be considered as a beneficial event that helps us to adapt better to the changes in the environment that surrounds us.
In second phaseof resistance and adaptation, the body continues its fight for survival by resisting and, in part, adapting to external stimuli.
In third stage, stress becomes unsustainable for the body. It is characterized by periods of discomfort and persistent organic annoyance over time.
and symptoms of moderate depression, thereby increasing physical stress tolerance.For tense subjects, low-intensity rhythmic exercises, 30-60% of maximal heart rate, such as walking or cycling, carried out continuously for 20-30 minutes a day are sufficient to decrease muscle tension levels.
theoretical ceiling. The simplest and easiest to use is the following:
220-age = HRmax (theoretical)
To define a workout as aerobic, the heart rate must be between 65 and 75% of the calculated value.
Attention: heart rate prediction formulas lose their reliability for heart patients undergoing drug treatment (eg ß-blockers).
It is necessary that these subjects consciously work on their own feeling of fatigue, a good workout can be done through the use of the Borg scale:
6
7 very light
8
9 very light
10
11 fairly light
12
13 slightly tiring
14
15 tiring
16
17 very tiring
18
19 very tiring
Regular vigorous exercise, on the other hand, allows you to dissipate emotions such as anger, fear and frustration. By achieving small goals, your perception of yourself, your abilities and self-esteem is improved.
Exercise produces biochemical changes that change the psychological state. For example, a low level of norepinephrine, a hormone produced by the adrenal medulla, is associated with depression. During exercise, plasma levels of norepinephrine increase and this will help relieve symptoms depression.
Exercise can also increase the levels of endorphins in the brain. These substances, similar to morphine, have a narcotic effect that induces feelings of pleasure and well-being.
Finally, better results are obtained if physical activity is associated with meditation techniques or autogenic training, where the subject focuses on himself through an in-depth analysis of his own body, passively analyzing his own sensations (eg heaviness of the limbs, heat, breathing, heart rate regulation etc.), the balance of a body always starts from its mind.
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