ACE Personal Trainer Manual 5th Edition

Chapter 13: Mind-body ExerciseLesson 13

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• After completing this session, you will be able to: Differentiate how mind-body exercise differs from conventional

exercise Analyze research-supported outcomes and benefits of mind-

body exercise, specifically for yoga, qigong, and tai chi Compare traditional mind-body exercise modalities and

programs (yoga, qigong, and tai chi) Compare contemporary mind-body exercise programs (Pilates,

Alexander Technique, Feldenkrais Method, Nia, and American Indian and Alaskan spiritual dancing)

Evaluate the role of mind-body exercise in chronic disease management and in acute coronary syndrome

Discuss the importance of understanding mind-body exercise as a personal trainer

Discuss how personal trainers can implement simple mind-body techniques with their clients

LEARNING OBJECTIVES

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• Low-to-moderate intensity physical activity performed with a meditative, proprioceptive, or sensory-awareness component

• Physical exercise executed with a profound inward mental focus:

Non-judgmental fashion Specific attention to breathing and

proprioception

• Mind-body fitness can be beneficial in managing specific concerns, such as:

Stress-related disorders Deterioration of musculoskeletal health Decreased balance Hypertension and depression Pain management

MIND-BODY EXERCISE

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TAXONOMY OF MINDFUL EXERCISE PROGRAMS

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NEUROBIOLOGICAL FOUNDATIONS OF MIND-BODY EXERCISE

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ROOTS OF CONTEMPORARY MIND-BODY EXERCISE PROGRAMS

• Tai chi, qigong, and yoga are ancient disciplines that integrate mind and body with a sense of spirituality and groundedness with nature.

• Tai chi: A nearly 4,000-year heritage Best described as a moving meditation Derived from qigong – which describes

the tradition of spiritual, martial, and health exercises developed in China

• Qigong: Chinese methodology for activating the

“medicine within,” or the naturally occurring self-healing resource

Qi is the vital energy of the body (also called chi)

Gong is the skill of working with the qi

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ROOTS OF CONTEMPORARY MIND-BODY EXERCISE PROGRAMS

• Yoga A complex system of physical and

spiritual disciplines that is fundamental to a number of Asian religions

• Eight components, or “limbs” Moral principles Observances Postures or asanas (physical exercise) Breath control Withdrawal of the senses Concentration Meditation Contemplation

• Asanas were used as a means to an end—meditation and spiritual freedom.

• Hatha yoga, plus a meditative-contemplative component, is perhaps the most practiced form of mind-body exercise in the West.

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DIFFERENTIATING CHARACTERISTICS OF MIND-BODY EXERCISE

• Mind-body exercise: Attentive to the present

moment Process-oriented Relies on self-monitoring (e.g.,

perceived effort and breathing)

Promotes non-judgmental self-awareness

• Conversely, conventional exercise:

Goal and performance oriented

Monitoring by target heart rate, calories burned, and power output

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MIND-BODY EXERCISE BENEFITS

• Mind-body exercise can assist in the management of chronic disease states, including: Cardiovascular disease Diabetes Arthritis

• Mind-body exercise can be executed at low-to-moderate exercise intensities adaptable to a wide range of functional capacities.

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ADDING MIND-BODY EXERCISE TO YOUR REGIMEN

Many clients are somewhat resistant to the idea of adding mind-body exercise to their training regimen, as they have preconceptions about what it entails.

How would you explain the practice of mind-body or mindful exercise and the benefits of this type of training to a potential first-time participant?

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RESEARCH-SUPPORTED OUTCOMES AND BENEFITS

• Growing scientific evidence supports mind-body exercise modalities as significant means of improving a variety of health outcomes.

• More than 1,000 studies indicate clear trends: Blood pressure reduction Decreased stress-related outcomes Pain management Reduced disease symptoms

• Outcomes and benefits can be found in many systems: Cardiorespiratory Musculoskeletal Psychobiological Metabolic Other (e.g., osteoarthritis, cancer symptoms, and carpal tunnel)

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MIND-BODY EXERCISE MODALITIES AND PROGRAMS

• Yoga literally means “union,” or integration of mind and body disciplines.

• Historically, it refers to the complex system of physical and spiritual disciplines that are fundamental to Buddhist, Jain, and Hindu religious practices.

• Numerous methodologies of hatha yoga are practiced in the U.S. and Europe:

Restorative Iyengar Ashtanga Viniyoga Bikram Kundalini

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MIND-BODY EXERCISE MODALITIES AND PROGRAMS

• Qigong is a system of self-healing exercise and meditation. The ultimate goal is to improve

the balance of the functions of the body.

Includes healing postures, movement, visualization, breathwork, and meditation

• There are two general categories of qigong: Active, or physical, qigong

exercise (dong gong) Tranquil, or passive, qigong

(jing gong)

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MIND-BODY EXERCISE MODALITIES AND PROGRAMS

• Tai chi is shorthand for tai chi chuan or taijiquan. A complex martial arts choreography of 108 flowing, graceful

movements Can be practiced for health, meditation, and self-defense Each form emphasizes breathing, generating power, or

relaxation• Numerous forms of tai chi are adaptable to all levels:

Original Chen style Yang style Chang style Wu style Sun style

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CONTEMPORARY MIND-BODY EXERCISE PROGRAMS

• Numerous mind-body exercise derivatives have grown from classical forms.

• Many are respected and largely standardized: Pilates Alexander Technique Feldenkrais Modern hatha yoga styles Nia ChiRunning and ChiWalking Yo Chi Ethnic dance routines Asian martial arts

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PILATES

• Developed by German immigrant Joseph H. Pilates in the early 20th century

• An orderly system of controlled, distinct movements designed to facilitate more efficient movement

• Involves considerable mental focus and coordinated breathwork

• Advantageous for those who desire low-impact exercise to improve posture, flexibility, core-strength, and functionality

• Can be practiced in a variety of ways: Privately or semi-privately Group classes Matwork or a combination of large equipment

(i.e., Reformer, Chair, Cadillac, or Barrels) From a spectrum of rehabilitation and post-

rehabilitation to fitness and performance

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ALEXANDER TECHNIQUE

• Established by Frederick Alexander in the late 19th century• Teaches the transformation of neuromuscular habits by focusing

on sensory experiences• Corrects unconscious habits to improve posture and movement• Taught in a one-on-one or group setting• Useful and appropriate for individuals with:

Disc pathologies Sciatica Low-back pain Whip-lash injury Shoulder, arm, or neck pain Arthritis Athletes wishing to move with greater ease and coordination

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FELDENKRAIS METHOD

• Developed by Moshe Feldenkrais in 1904 • Awareness through movement (ATM):

Active movements emphasizing posture, breathing, imagery, and visualization that pertains to perception and cognition of motor function

Gentle, non-strenuous exercises are designed to re-educate the nervous system, with the emphasis placed on learning from the individual’s own kinesthetic feedback

• Functional integration: Nonverbal manual-contact technique designed to facilitate

individualized awareness and vitality Involves directing and enhancing the efficiency, coordination,

grace, and self-possession of a person’s movement

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NEUROMUSCULAR INTEGRATIVE ACTION (NIA)

• Created by Debbie Rosas and Carlos Rosas in 1983• A sensory-based movement practice that draws from

martial arts, qigong exercise, dance arts, and healing arts• A 55-minute class includes mindful movement guidance and

somatic education to diverse music• Includes a moderate-level aerobic component designed to

foster creativity and spontaneity• Participants are taught to move with self-expression and

couple movement tempo with emotion• Has grown in popularity in many health clubs and fitness

centers throughout the United States

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CHIWALKING AND CHIRUNNING

• Founded by Danny Dreyer in 1999• Based on the movement principles of tai chi and the

application of efficient movement mechanics• The principal idea is to walk and run with less effort and to

instill a more mindful, centered and balanced approach to fitness.

• Biomechanics are adjusted to minimize stress and reduce perceived physical effort in: Posture Foot strike Stride length Arm swing Body lean

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AMERICAN INDIAN AND ALASKAN SPIRITUAL DANCING

• Artful dances blending nature, spirituality, and expressive choreography together

• Nature (earth, animals, plants, and cosmos) is integrated into the movement patterns, thereby instilling a genuine devotion to interconnectedness.

• These unique forms have grown in popularity in recent years, particularly in the Southwestern United States.

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INDICATIONS FOR MIND-BODY EXERCISE

• Mind-body exercise is appropriate for the following populations: Those seeking additional muscular fitness and stress-

reduction as a complement to their existing routine Those with low functional capacity (e.g., deconditioned

individuals, seniors, or those with chronic conditions) Older adults who seek balance and reduction in falls Those with chronic disease (e.g., high-normal and stage 1

hypertension, type 2 diabetes, anxiety and depression disorders, arthritis, and poor functional capacity)

Stable individuals requiring cardiac and/or pulmonary rehabilitation

Those seeking pain or anger management

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MIND-BODY EXERCISE AND CHRONIC DISEASE MANAGEMENT

• Characteristics of mind-body programs that are helpful for those with stable chronic diseases include the following:

Can be taught individualized at relatively low intensities

Can decrease real-time cognitive arousal and stress hormone activation

Can enhance proprioception (muscle sense) and kinesthesis

Can improve muscular strength, posture, and balance

Can improve self-efficacy and confidence

• Studies indicate yoga interventions are generally effective in reducing body weight, blood pressure, glucose level, and high cholesterol.

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MIND-BODY MODALITIES AND ACUTE CORONARY SYNDROMES (ACS)

• Mind-body therapies can help reduce the potential for triggering ACS in individuals who have coronary disease.

• These triggers include: Stress/anger Tobacco use Sudden onset exercise Acute dietary factors

• Teaching clients mind-body behaviors can reduce: Acute stress Heart rate and blood pressure in anxiety-provoking situations Vulnerability of a coronary artery cholesterol plaque rupture Triggers by replacing them and/or inducing a relaxed state

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PERSONAL TRAINERS AND MIND-BODY EXERCISE

• Personal trainers should become familiar with the classical forms of mind-body exercise: Knowledge reduces the misconceptions about yoga, tai chi, qigong,

etc. Ability to refer clients to qualified mind-body exercise teachers A better understanding may inspire a personal interest and

participation• Mind-body exercise is an opportunity to improve health for those

who are: Wishing to complement their existing fitness program Sedentary Looking for some greater meaning in their daily exercise routine

• Personal trainers should avoid being critical of mind-body exercise from a biomechanics or target conditioning zone perspective.

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PRACTICAL SUGGESTIONS FOR PERSONAL TRAINERS

• Many mind-body techniques can be incorporated into a personal-training session:Warm-up or cool-down: add quiet contemplation or

breathing exercisesAerobic phase: add a mindful component (e.g.,

synchronizing breathing with every two or three pedal revolutions)

Balance: add balance postures to help stimulate control, especially with older adults

Flexibility segment: add restorative postures coupled with proper yogic breathing

Teach clients sustained attention and internal awareness: both are focuses of stress-reduction

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SUMMARY

• The central function of mind-body exercise is to enhance the individual’s sense of self-empowerment and personal spirituality while being respectful of his or her existing beliefs.

• Scientific evidence supports that hypertension, insulin resistance, pain, cardiovascular disease, anxiety, and depression all respond favorably to regular participation in mind-body exercise.

• The core benefits from these programs include increased balance, strength, and flexibility, as well as relaxation and mental quiescence.

• Personal trainers can take advantage of these benefits by becoming more aware of the different forms of mind-body exercise, utilizing referrals, and incorporating simple techniques into client sessions.