Circuit training — a workout style that involves performing a series of exercises in rapid succession with minimal rest — has been a go-to method for getting in shape. But science shows that the benefits extend to our mental health and are especially useful for anyone on the alcohol reduction journey. This vigorous form of exercise offers a way to combat depression, anxiety, and stress while engaging your mind and providing a healthy outlet for managing cravings.
The Science Behind Circuit Training
Circuit training combines aerobic and strength exercises in a way that gets your heart rate up while also challenging your muscles. Here’s how circuit training works to boost endorphins and combat depression, particularly during the alcohol reduction journey:
- Releasing endorphins. Physical exercise, especially high-intensity workouts like circuit training, triggers the release of endorphins. These “feel-good” neurotransmitters reduce pain while boosting happiness and relaxation, offering a natural and healthy way to boost mood without relying on alcohol.
- Reducing stress and anxiety. Circuit training helps regulate cortisol, the stress hormone, while promoting the release of endorphins and other neurotransmitters like serotonin, which support mental clarity and emotional balance.
- Increasing energy and reducing fatigue. Alcohol often leads to feelings of fatigue and low energy, making it harder to stay motivated. Circuit training increases cardiovascular endurance and boosts energy levels, helping to combat feelings of sluggishness and mental fatigue, which are common during alcohol reduction.
- Improving sleep quality. Insomnia or disrupted sleep is a common issue when reducing alcohol. Regular exercise, like circuit training, helps regulate sleep cycles, leading to better-quality rest. Improved sleep reduces feelings of fatigue and stress, which can help lower alcohol cravings.
Circuit Training Tips
Here are some practical tips for creating your own circuit training routine that supports both mental and physical health:
- Start with simple bodyweight exercises. If you’re new to circuit training, start with basic exercises like squats, push-ups, lunges, and planks. Perform each exercise for 30-45 seconds, followed by a 15-30 second rest. Complete 3-4 rounds of these exercises for a full workout that boosts your heart rate and releases endorphins.
- Incorporate cardio movements. To maximize endorphin release, include some cardio exercises like jumping jacks, high knees, or burpees between strength exercises.
- Keep workouts short and intense. Research shows that even short circuit training sessions are enough to make a noticeable difference. Aim for 20-30 minutes of high-intensity circuit training a few times a week..
- Set specific fitness goals. Whether it’s increasing the number of reps, adding more rounds, or improving your form, setting goals within your circuit training program can enhance your sense of accomplishment.
- Cool down with stretching and mindfulness. After completing your circuit, take 5-10 minutes to stretch and focus on your breath to lower your heart rate, relax your muscles, and reinforce the stress-relieving effects of your workout. A mindfulness practice after exercise can also help you stay present and manage any post-workout cravings.
Summing Up
Circuit training provides an effective way to manage both the physical and emotional challenges of reducing alcohol. Moreover, its efficiency saves time and makes it easy to fit into your schedule, even on busy days. With each workout, you’re strengthening your body while rewiring your brain to associate exercise with stress relief and emotional balance.
