How often do you explore new movements? New forms of strength training? New ranges of motion?
If you’re like most adults, the answer might be “rarely” or “never.”
As kids, we practiced new physical skills all the time. Our “workout” was being outside with friends, playing sports, and learning new things. As grown-ups, our exercise time often consists of zoning out on a treadmill under the fluorescent lights of a gym.
Auto-pilot workouts are less effective. You burn more calories when your mind AND body are engaged in your exercise routine.
“Bands and Benches” is a Singing Athlete workout that will challenge your physical and neural stamina in new ways. You can do it anywhere–all you need is one strength band and a bench (or any other stable surface). Watch the “commercial” below to get a feel for it.
The band that I’m using in this class is the Flexvit Revolve Band (I’d recommend either heavy [blue] or extra-heavy [black] for most of these exercises). If you’re doing it inside, you can get a Flexvit door anchor or one from Amazon.
Getting outside to work out is important. Exposure to daylight helps build Vitamin D, which is one of the main building-blocks to help you fight off germs and viruses.
If that tidbit of info is enough for you, great. For my science-loving friends out there who want to go deeper, here’s a further look at why getting outside is so crucial if you want to feel better:
There is an amino acid called tyrosine that is the precursor to the neurotransmitter dopamine. Dopamine is essential for motivation and vitality. Levels rise when rewarded, resulting in feelings of pleasure. It helps concentration and to focus the mind. Therefore a lack of dopamine leads to symptoms typical of “ADD”, where thoughts continue to spin and focus is lost.
(Tyrosine is also the precursor to the two thyroid hormones T3 [triiodothyronine] and T4 [thyroxine]. These two hormones have a major hand in your energy levels, body temperature, hair, skin, weight, and much more.)
A high level of stress causes dopamine levels to drop, leading to depression and a rise in prolactin. Prolactin is a hormone that is about lactogenesis (causing milk to be produced). However, a high level of prolactin leads to inflammation and decreased libido in both sexes. It is also a hormone associated with melatonin and darkness.
The rate limiting step in dopamine synthesis is the enzyme tyrosine hydroxylase. Insufficient levels of vitamin D inhibit tyrosine hydroxylase, resulting in a disturbance in the dopamine pathway. Vitamin D (i.e., daylight) increases the release of dopamine, decreasing prolactin and inflammation.
In addition to the vitamin-D-building properties of being outside, there are receptors in your retina that are tied to your hormones and your health. Getting bright light into your eyes helps to convert tyrosine into pleasurable hormones like dopamine instead of stress hormones (tyrosine is also a precursor to adrenaline/noradrenaline). Go here for further reading.
Alright, now that we got that science stuff out of the way, let’s get going! Enjoy Bands and Benches!
