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Mind Body Workouts
By Karen Martin
“It is the mind that shapes the body”-Joseph Pilates
During your next workout, try incorporating a few of the mind-body techniques described below. These techniques surely emphasize more awareness of your mind, body and spirit, overall increasing the efficiency of your workouts.
Imagery. Visualizing during stretching and meditation activities help you to relax and connect with your whole self. Close your eyes and envision a peaceful scenario-a remote beach, mountain rain, or even a special place, pet or person who has touched your heart. Take a deep breath, and hold the thought for at least 30 seconds.
Awareness. To shine a new light on your outdoor activities, be more aware of your surroundings. On your next walk, run, bike ride or park visit, take note of all of God’s wonderful creations-from the birds to the bees to the flowers and the trees. Take a deep breath of fresh air, enjoying the aroma of green grass, flowers, salt water and rain. Feel and hear your feet touch the ground as you walk. Enjoy every cool breeze and ray or warm sunshine.
Isolation of Muscles. Mentally connecting with working muscles can improve the efficiency of the exercise. This is particularly helpful during activities such as strength training, body sculpting and stretching. During a bicep curl, try isolating the bicep muscle in your mind, concentrating on how it feels. Squeeze the muscle and feel it burning as you lift the weights.
During stretching activities, concentrate on the muscle you are stretching. Enjoy the feeling of slight tension that the stretch brings to the muscle. Breath in and out through your nose, visualizing how the muscle is becoming more flexible.
Breathing. Routine breathing during aerobic activities, strength training and stretching promotes mind-body awareness and increases the benefits of the exercise. During aerobic activities such as jogging, spinning, kickboxing or aerobics, try breathing out every three seconds to regulate your heart rate and minimize discomfort. During strength training, remember this rule: BREATHE OUT during the hardest part of the exercise, which is generally the lifting movement. For example, in a leg extension, breathe out as you lift your legs up. This allows the muscle to receive needed oxygen, thereby enhancing the benefits of the exercise.
Karen Martin owns BodyDesign Personal Training Studio in Coconut Grove, Florida–a private studio that specializes in designing highly individualized personal training programs for women of all fitness levels. Workouts include indoor/outdoor training, individual and group training, on-line training, take home workouts, and pre/post natal fitness. Her well-known programs are also tailored to help manage conditions such as menopause and diseases such as osteoporosis.
All programs incorporate mind-body techniques. Karen, a NCSF Trainer, AIFE Weight Management Consultant, Pre/Post Natal Specialist and Fitness Writer, has 10 years+_experience working with women to improve their bodies and athletic ability. Send requests for BodyDesign’s monthly fitness newsletter, brochure of services, and free fitness evaluations to BodyDesignbyKaren@hotmail.com or call 305 333-3084. www.Keen/FitnesswithKaren