{"id":4940,"date":"2023-06-21T22:11:40","date_gmt":"2023-06-21T15:11:40","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=4940"},"modified":"2023-06-21T22:11:40","modified_gmt":"2023-06-21T15:11:40","slug":"workout-volume-can-affect-the-mental-health-benefits","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=4940","title":{"rendered":"Workout Volume Can Affect The Mental Health Benefits"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">P<\/span>icture this: You come home from a frustrating day at work and crave an <a href=\"https:\/\/www.wellandgood.com\/best-shoes-for-zumba\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-shoes-for-zumba\/\">upbeat Zumba class<\/a> with the music turned up so high you can\u2019t help but get lost in it. Or maybe all you want is to calm your nerves with a <a href=\"https:\/\/www.youtube.com\/watch?v=_U-XRZGNwkM\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.youtube.com\/watch?v=_U-XRZGNwkM\">chill yoga session<\/a>, listening to nothing but the sounds of your own breath.<\/div>\n<p>If you\u2019re ever sought out either of these two extremes, you know that the aura and volume of a group fitness class can indeed affect how you feel during and after the workout. \u201cI think about volume as a sensory experience from an evolutionary standpoint,\u201d says <a href=\"https:\/\/thriveworks.com\/therapist\/fl\/willow-goldfarb\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/thriveworks.com\/therapist\/fl\/willow-goldfarb\">Willow McGinty, LMHC<\/a>, a therapist with <a href=\"https:\/\/thriveworks.com\/fort-lauderdale-counseling\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/thriveworks.com\/fort-lauderdale-counseling\/\">Thriveworks<\/a> in Fort Lauderdale, Florida, who specializes in anxiety, coping skills, stress, and ADHD. She\u2019s also a weekly group fitness class devotee and former college athlete. \u201cLoud sounds in nature tend to come from things we must pay attention to because if not, there can be perilous consequences.\u201d So loud workouts are great when you need motivation, a boost of energy, or to focus on something other than your own thoughts.<\/p>\n<p>Not sure if your body needs that or something more chill? Below, experts share what you can expect to get out of each option.<\/p>\n<h2>The case for the quieter workout<\/h2>\n<h3>1. They offer stress relief<\/h3>\n<p>Yoga classes and <a href=\"https:\/\/www.wellandgood.com\/hot-girl-walks\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/hot-girl-walks\/\">hot girl walks<\/a> are full of pros, especially after a stressful day. \u201cWe can choose a quieter workout experience for a sense of peace, stress relief, and to manage reactions to hectic periods in life,\u201d McGinty says. (Fun fact: <a href=\"https:\/\/www.wellandgood.com\/yoga-stress-anxiety\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/yoga-stress-anxiety\/\">Some yoga poses<\/a> can even help your body release stress and anxiety.) In fact, according to a study in the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><em>International Journal of Yoga<\/em><\/a>, yoga can reduce stress, depression, and chronic pain, and enhance your overall well-being.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/workout-volume\/\" current-title=\"Should Your Workout Be Loud or Quiet? Changing the Volume Can Change the Mental Health Benefits\" current-image=\"GettyImages-workout-volume-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2022-12-21\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/workout-volume\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/workout-volume\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/workout-volume\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h3>2. They can stand in for meditation<\/h3>\n<p>Calmer options can sometimes function as a more <a href=\"https:\/\/www.wellandgood.com\/movement-meditation\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/movement-meditation\/\">active form of meditation<\/a>. \u201cQuiet workouts offer some people meditative benefits that allow them to calm their mind and reduce their heart rate through breathwork, calming music, etc.,\u201d says <a href=\"https:\/\/twitter.com\/rmandal?lang=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/twitter.com\/rmandal?lang=en\">Rishi Mandal<\/a>, CEO of the fitness app <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Ffuturefitness.pxf.io%2Fc%2F2372336%2F1094211%2F13946%3FsubId1%3DSTMSFT-1072791%26u%3Dhttps%253A%252F%252Fwww.future.co%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fworkout-volume%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.future.co\/\">Future<\/a>. \u201cJust like we block off time for ourselves to get in an energizing workout, it is just as necessary to allow ourselves the time to take things slow and relax.\u201d Although meditation can be a <a href=\"https:\/\/www.wellandgood.com\/mindfulness-meditation-anxiety\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/mindfulness-meditation-anxiety\/\">hugely effective tool<\/a> for managing our mental health, many people find it hard to just sit still, so an alternative that brings similar benefits through movement may feel more doable.<\/p>\n<h3>3. They bring greater body awareness<\/h3>\n<p>Quieter workouts may be preferable for people who have sensory issues, are new to working out, are <a href=\"https:\/\/www.wellandgood.com\/myths-about-disordered-eating\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/myths-about-disordered-eating\/\">trying to recover from disordered eating<\/a> or body dysmorphia, or are in the luteal and menstrual phases of their cycle when anxiety is more likely to be high, McGinty continues.<\/p>\n<p>That\u2019s because quieter workouts can help us become more aware of our bodily cues and pain, both internal and external. \u201cPeople who have a sense of feeling lost in life, have trouble identifying emotions, and people experiencing major life transitions may benefit most,\u201d she says. \u201cQuieter workouts can help us to be mindful of movements that trigger or release painful\/poignant feelings.\u201d<\/p>\n<p>A quiet workout can also trigger greater focus and a gentler approach, which can help us \u201cbetter attend to any injuries we may be nursing,\u201d says McGinty.<\/p>\n<h3>4. They can help keep us consistent<\/h3>\n<p>Calmer classes also allow for flexibility when you want to move your body but aren\u2019t up for much. In that sense, they help you maintain a regular exercise routine, if that\u2019s a personal goal. \u201cRemember, the best fitness regimen is the one you\u2019ll stick to, so even just stretching and putting in the time in a \u2018quiet\u2019 mode will be hugely impactful,\u201d Mandal says.<\/p>\n<h3>Best quiet workout options<\/h3>\n<p>McGinty recommends walking in the park and listening to natural sounds, doing traditional South Asian yoga practices, and swimming. Mandal mentions tai chi, qigong, and yoga as indoor options, as well as gardening, hiking, and fishing in the warmer months.<\/p>\n<p><em>Soothe yourself by getting your &#8220;om&#8221; on:<\/em><\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"30 Minute Restorative Flow For Tired Muscles | Good Moves | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/_U-XRZGNwkM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div>\n<h2>The case for the louder workout<\/h2>\n<h3>1. They can make it easier to work out harder<\/h3>\n<p>When you\u2019re looking to get in a gut-busting, sweat-filled workout, it\u2019s time to really pump up the jams. \u201cSome individuals feel that loud music and a high-energy environment enhance their performance, causing them to lift heavier weights, run faster, or work harder when surrounded by noise and music,\u201d Mandal notes.<\/p>\n<p>But music isn\u2019t the only source of noise\u2014coaches and instructors are, too. \u201cMembers tell us that they get a burst of energy when they hear audio motivation and tips from their coach during a workout,\u201d Mandal says.<\/p>\n<h3>2. You can get lost in the noise<\/h3>\n<p>Another pro of loud workouts: They&#8217;re a good distraction. \u201cLouder workouts could make sense for people in need of some escape,\u201d McGinty says. \u201cLoud, high-intensity workouts are popular among my clients who are working out as a part of their effort to cease self-harm practices and, as a result, loud workouts are seen as a <a href=\"https:\/\/www.wellandgood.com\/eating-disorder-harm-reduction\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/eating-disorder-harm-reduction\/\">harm reduction technique<\/a> for some.\u201d<\/p>\n<h3>3. They can energize you<\/h3>\n<p>Further, loud workouts can energize you and help you feel more positive, according to McGinty. She prefers to do them in the morning for that reason. Which makes sense, since, as Mandal points out, they typically raise your heart rate, pump you up, and help you get \u201cin the zone.\u201d<\/p>\n<h3>But be sure to get loud safely<\/h3>\n<p>McGinty does warn about the safety and health risks of loud workouts. \u201cAs an example, loud music while running\/walking outside can diminish our situational awareness and leave us more vulnerable to nefarious characters or other environmental hazards,\u201d she says. \u201cWe can also damage our hearing if the decibel levels are too high for too long.\u201d<\/p>\n<p>When attending group fitness classes where the music is too loud for comfort, McGinty uses ear plugs. She also encourages people working on their assertiveness and self-advocacy skills to ask the instructor to turn the volume down if it\u2019s painful.<\/p>\n<h3>Best loud workout options<\/h3>\n<p>McGinty\u2019s favorite upbeat class is hosted by <a href=\"https:\/\/www.wellandgood.com\/beginners-guide-to-orangetheory-fitness-classes\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/beginners-guide-to-orangetheory-fitness-classes\/\">Orangetheory Fitness<\/a>, though she notes <a href=\"https:\/\/www.wellandgood.com\/hiit-workout-with-no-jumping\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/hiit-workout-with-no-jumping\/\">HIIT classes<\/a>, and indoor cycling classes with fun lighting are other popular, energy-infused options. Mandal points out that more experience-based ways of getting movement in are on the rise, too, such as rage rooms, ax-throwing, paintball, and laser tag.<\/p>\n<p>\u201cA best-fit workout [routine] for you may include some intense audio support <em>and<\/em> some quieter, more meditative sounds,\u201d Mandal says. \u201cFinding that personal mix is what it\u2019s all about.\u201d<\/p>\n<p><em>Turn up that <a href=\"https:\/\/www.wellandgood.com\/motivational-workout-playlist\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/motivational-workout-playlist\/\">playlist<\/a>\u00a0and get sweating with this HIIT workout:\u00a0<\/em><\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"10 Minute Full Body HIIT Workout | ReNew Year Movement | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/IqOteGldue4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Picture this: You come home from a frustrating day at work and crave an upbeat Zumba class with the music turned up so high you can\u2019t help but get lost in it. Or maybe all you want is to calm your nerves with a chill yoga session, listening to nothing but the sounds of your &hellip;<\/p>\n","protected":false},"author":3,"featured_media":4943,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-4940","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4940","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4940"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/4940\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/4943"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4940"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4940"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4940"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}