Mindful Repetitions

Welcome to afitnewyou!  This week I would like remind you of the importance of recognizing the connection between the mind and body, and how much of an impact it has on your workouts.  The connection between the body and the mind is well studied, well documented, and valued in so many different areas from religion to fitness.  From a western science standpoint, we know that the brain controls our voluntary muscles; they are called voluntary because we have to think about moving them in order for them to perform.  In Chinese medicine, we say “The Li, proceeds the Qi”; meaning that you have to have the thought before you have the action.  And from a Buddhist perspective, you need to focus on your breathing to be in the here and now.  If you combine these concepts through their relevant relationship, you will get a workout that is good for both your mind and body.

In the gym, you need to both be focused, and use proper breathing technique to get the most out of your workouts.  If you go to the gym without a plan for the day, you will not reap the benefits of a proper and efficient workout.  Yes, it’s better than doing nothing at all, but you will not get the most out of your workouts, and you will slow the progress to reaching your fitness goals.  Similarly, if you do not breathe properly during your exercises, you will not perform optimally, and therefore again, you will diminish the potential of your workouts.  On the other hand, if you go into the gym, mindful of what you need to do, and breathe correctly during each exercise you will get maximal results and reach your fitness goals much sooner.  And this intentional movement should apply to more than just your workout; it should apply to each and every single repetition.

Each repetition that you perform in the gym could be and should be beneficial.  If you are there to get results, you should want to get the most out of each and every single repetition that you perform.  To make each rep have its biggest impact, you need to think about the movement, perform it with perfect form, and breathe properly during the movement.  Before you start the set, visualize the movement.  Visualization has been shown to increase physical performance, and it will do so even with basic exercises.  It also gets your mind thinking about what it needs to do, before it does it…the Li before the Qi.  Thinking about the movement, both before you perform it and while you’re doing it will also help you keep correct form.  Proper form will not only allow you to get the most out of the movement, but it will also help you avoid any injury.  Personal trainers and instructors are not there just to make you perform the movement, but are there to ensure that your movement is correct for these reasons.  And breathing properly is just as important as is maintaining proper form…in fact it is part of the proper technique.  Each repetition should be done with both the proper inhale and exhale.  I teach my clients to inhale on the “rest” part of the movement and to exhale on the exertion, the “ex on ex.”  Breathing properly will keep your blood chemistry in an optimal state, maintain a healthy blood pressure during the movement, and allow for proper timing of each repetition.  Breathing appropriately while exercising for these reasons will allow for maximum performance, each and every repetition.

The connection between what we think and what we do is easily accepted and understood.  Giving focus and attention to what we are doing clearly makes us perform that task better.  The same is true when we are mindful while we are exercising.  Thinking about what we are doing, and truly focusing on each individual repetition will get you the most out of each and every movement.  Being mindful of your action and breaths will help you reach a fit new you!