研究表明教练（在课堂上或与培训师一起）减少了抑郁症

一系列研究发现，运动对情绪产生了深远的影响，并且在轻度至中度抑郁症的情况下，心血管锻炼可能与处方抗抑郁药一样有效。

据信运动触发大脑的变化，提高5-羟色胺，感觉良好的激素，刺激神经元之间的连接，降低压力激素，缓解抑郁症和改善情绪的水平。新研究提供了另一种解释。

一个2019年发表在体育与锻炼医学与科学的研究成立exercise increased levels of endocannabinoids in the blood. These molecules interact with the same brain receptors as cannabis and have been shown to increase mood. The research showed 20 minutes of exercise, regardless of intensity, helped women with major depression feel less depressed and anxious — but there was one important difference.

爱荷华州立大学运动机能学助理教授雅各布·迈耶（Jacob Meyer）博士学位，比较了两次不同的课程，并发现，当妇女被指示以自己选择的强度骑固定的自行车时，即使是中度至高高的强度速度 - 他们的心情有所改善，但内源性大麻素水平保持不变。直到指示女性以中等强度骑行时，她们的情绪和内源性大麻素水平就会增加。

迈耶将差异归因于教练。

“If someone is exercising and needs to choose what they are going to do or how they are going to do it or for how long they are going to do it or any of the other aspects of the exercise itself, that could cause anxieties or concerns if [their] self-confidence or knowledge about the exercise is low,” he says. “Having the parameters of the exercise session prescribed might be helpful in alleviating or preventing some of those concerns.”

这些决策可能尤其严重for someone who is depressed. A coach or personal trainer, Meyer adds, could help build the confidence needed to complete a workout, achieving a goal a coach set could increase feelings of accomplishment, and the interpersonal interaction might make a workout more enjoyable. Coaching might also lead exercisers to work out at a moderate intensity, which appears to be key for alleviating depression.

在一群被诊断出患有抑郁症的大学生中，参加了六周的中等强度运动或高强度间隔训练的人减少了症状。根据发表在生物心理学上的研究。独立学习成立increasing exercise intensity by as little as 10% was associated with significant increases in antidepressant effects.

尼古拉斯·拉塔姆斯（Nicholas Ratamess）博士，新泽西学院运动科学教授，成立exercisers chose heavier weights and worked out at higher intensities when doing strength-training workouts with a personal trainer compared to solo workouts. The decision could have a significant impact on depressive symptoms.

Ratamess说：“强烈的锻炼更具挑战性，并产生更强大的荷尔蒙反应，尤其是如果搭配短的休息时间间隔和大型肌肉质量锻炼的话。”“证明一组激素，β内啡肽会影响情绪[和]运动[和]是对β-内啡肽分泌的有效刺激，但反应取决于强度和持续时间……有氧运动增加了β-内啡肽，随着β-内啡肽的增加而增加在强度上，可以增强运动期间和之后的情绪。”

如果雇用私人教练不在预算中，请考虑小组锻炼课程。Ratamess认为，讲师可以推动您进行更努力的训练，并鼓励您推动进行锻炼。班上的其他锻炼者也可以提供动力。与他人一起锻炼，您认为更适合增加锻炼时间高达200％。

Working out with a coach is about more than just getting stronger or faster. Meyer believes there could be additional physiological changes from the interaction with a coach that could be involved in how people respond to exercise. But you don’t need to train like an Olympian to experience the benefits of exercise on mood.

“虽然锻炼更高的强度对于改善健身和力量是必要的……一种相对较短的持续时间的中等强度锻炼，类似于在街区甚至在办公室建筑物周围进行轻快的步行，可能会对[你]感觉。”他说。