|
 Awareness
of your mind, body and spirit during exercise can improve the quality
of your workouts. Mind-body philosophies emphasize self-awareness and
the idea of putting your whole self in everything you do. Tai chi and
yoga are specific mind-body schools, but you don't have to take these
classes to practice mind-body techniques. Here are a few mind-body
ideas you can use in your next exercise activity.
*Imagery - Using your imagination during activities
such as yoga, stretching, and meditation can help you relax and
connect with your whole self. Close your eyes and imagine a peaceful
scenario--a remote beach, mountain rain or even a beautiful place you
have visited that touched your heart. Take a deep breath and imagine
yourself in that place, delighting in its beauty.
*Awareness - Being aware of your surroundings during
outdoor activities will bring you new discoveries and enlighten your
workout. On your next trip outdoors take note of every bird, cat, dog,
tree, flower, breeze, smell and sound. Take a deep breath of fresh
air. Feel and hear your feet touch the ground and enjoy every cool
breeze or ray of sunshine you may encounter. Try this on your next
walk, jog, bike ride or visit to the park.
*Isolation of Muscles - Mentally connecting with
working muscles can improve the efficiency of the exercise. This is
particularly helpful during activities such as weight training and
stretching. During a bicep curl try isolating the bicep muscle in your
mind and concentrate on how it feels. Squeeze the muscle and feel it
burning as you lift the weights. During stretching activities,
concentrate on the muscle being stretched, feeling the slight tension
the stretch brings to the muscle. Breathe out and mentally think of
how the muscle is becoming more flexible.
Breathing - Routine breathing during aerobic
activities, weight training and stretching promotes mind-body
awareness and increases the benefits of the exercise. During aerobic
activities such as jogging, spinning, kickboxing or step aerobics, try
breathing out every 3 seconds to regulate your heart rate and minimize
discomfort. During weight training, remember this rule: BREATHE OUT
during the hardest part of the exercise (generally this is the lifting
movement). In a bicep curl, breathe out as you lift the weight towards
your chest. This allows the muscle to receive needed oxygen and helps
the productivity of the exercise. During stretching activities,
breathe out as you hold the stretch.
By incorporating these mind-body techniques into your
activities, you will enhance the connection between your body and
mind, increase the efficiency of your workout and you will shine a
whole new light on your exercise routine. Keep in mind the Joseph
Pilates theory that says, "It is the mind that shapes the
body."
Good luck!
Karen Martin is a National Council of Strength &
Fitness Certified Personal Trainer and USPTR Certified Tennis
Professional. She operates BodyDesign private personal training studio
for women in Coconut Grove.
|
