Mindful Exercise for Fitness Professionals C H A P T E R 24 Mindful Exercise for Fitness Professionals Ralph La Forge Chapter 24

About Mindful Exercise Physical activity in which the cognitive component takes priority over the physical component of the activity Attention to breathing and proprioception Does not necessarily hold any advantage over aerobic or strength training May be preferred by those who seek a process of relaxation coupled with muscular work Combines a variety of mild to moderate exercise Adapts well to a range of lower functional capacities

Examples of Mindful Exercise Hatha yoga: There are at least 8 branches of yoga; hatha yoga is popular in the United States Tai chi: Programs are found in community fitness centers, yoga studios, clinical rehabilitation programs, pain management programs, and senior and retirement centers

Mindful Exercise: Whom Is It For? The exercises are adaptable for many body types and functional capacities Youngsters and middle-agers who want improved muscular fitness, flexibility, stamina Older adults looking for PA programs that are functional Those with stable, chronic disease who are seeking a safe and individualized approach to exercise training

Components of Mindful Exercise Meditative or contemplative Proprioceptive awareness Breath centering Anatomic alignment Energy-centric

Common Benefits Reduction in anxiety, mental tension Improved strength and flexibility Improved balance Enhanced mood Tendencies to make further lifestyle changes Improvement in dietary and stress control behaviors

Popular Hatha Yoga Styles Iyengar yoga Emphasis is on precise anatomical alignment and breathing Restorative yoga Likely the most appropriate for beginners because of the elementary poses and assistive props Astanga yoga Vigorous, athletic style of yoga (power yoga) Poses range from moderate to very difficult (continued)

Popular Hatha Yoga Styles (continued) Bikram yoga Vigorous,90-minute series (26 poses); commonly taught in a heated room Kundalini yoga Yoga of awareness Sivananda yoga Classical yoga; traditional poses; adapts easily to those with low functional capacities Ananda yoga Nonathletic yoga; centers on maintaining constant relaxation concomitantly with effort

Yoga and the ACSM and AHA Exercise Guidelines Studies show that most yoga yields a low energy expenditure There are many forms of yoga; more advanced forms yield energy costs of 400+ kcal per session Depending on the difficulty and sequence of the asana (physical posture), many sessions yield a 150 to 600 kcal energy expenditure The low level of activity does not negate the positive health benefits Lower plasma glucose, improved fatigue levels, less pain, and better sleep

Benefits of Yogic Breathing Reduced stress Reduced mental tension Cardiovascular benefits Decreased blood pressure Reduced incidence of PVCs Most benefits occur via stimulation of the parasympathetic nervous system

Standards for Yoga Teachers Yoga Alliance’s Yoga Teachers’ Registry Those with 200 to 500 training hours have training from the following categories: Technique and practice Teaching methodology (demonstration, observation, instruction) Anatomy and physiology Yoga philosophy (history, lifestyle, ethics) Practicum (teaching with feedback)

Qigong Exercise Most practiced mindful exercise Originates from Daoism; associated with healing, longevity, enlightenment Two types Internal: practiced by those who promote self- healing External: a form of psychic therapy Tai chi is one form of qigong

Tai Chi Shorthand for tai chi chuan (or taijiquan) Martial arts choreography; can be practiced for health, meditation, self-defense All motions involve moving and standing There are many forms of tai chi (see text for detailed list)

Research-Supported Benefits of Qigong and Tai Chi Reduced asthma-related symptoms Reduced mental tension and anxiety Increased cerebral blood flow Reduced blood pressure Increased functional capacity Increased cardiopulmonary function Reduced falls in seniors Increased bone density Increased CRF Reduced risk of stroke Reduced chronic pain

Contemporary Mindful Exercise Programs Pilates Reeducation to overcome faulty compensatory movement patterns Consists of floor (mat) work and resistance equipment developed by Joseph Pilates Feldenkrais method Emphasizes thinking rather than doing Applications include pain management, improvement in sport performance, stress relief, confidence building (continued)

Contemporary Mindful Exercise Programs (continued) Alexander technique Teaches improvement in ease and freedom of movement Neuromuscular integrative action (NIA) Composite of Eastern and Western mind–body exercise Includes a moderate aerobic component NIA series includes several progressive belt levels (similar to traditional martial arts model)