“No pain, no gain […] compresses the story of a protagonist who understands that the road to achievement runs only through hardship” – David B. Morris
It was Jane Fonda who turned “no pain, no gain” into a catchphrase associated with gym junkies just wanting to “feel the burn” and push past the point of experiencing muscle aches. Most of us at some point have felt the effects of lactic build-up, breathlessness or severe discomfort that intense physical exertion can cause. However, although the physical pressure is overwhelming it is often not a physical breakdown that causes us to stop, it is the emotional pain associated with the experience that hinders us. We are creatures of comfort who strive to seek pleasure and not pain. However, whether it is an athlete, an artist or an intellectual, history has proven over and over again that the true high achievers who shake our very core and dis-prove that there are limits to our human capabilities do so because they choose a path that confronts them with awkwardness, discomfort and pain. By stepping outside their comfort zones new skills are developed, new accomplishments are achieved and there is an evolution in human capabilities. The benefit of the change is realised and suddenly pain is forgotten.
According to achievement expert Brian Tracy, “90% to 95% of people will withdraw to the comfort zone when what they try ‘doesn’t work’. Only that small percentage, 5% to 10% will continually raise the bar on themselves. They will continually push themselves out into the zone of discomfort, and these are always the highest performers in every field” (Climbing Out of Your Comfort Zone The Ultimate Secret to Lasting Change and High Achievement – Tom Venuto). According to psychologist Ryan Howell in his work Momentary Happiness: The Role of Psychological Need Satisfaction, the studies proved that people who engage in behaviours that increase competency, although they may decrease happiness due to momentary stress, when subjects looked back on their day as a whole they felt happy and satisfied. Whether it was work, school or the gym, it was discovered that the process of becoming proficient at something, although initially stressful, lead individuals to’ reap the happiness’ when they obtained new skills and increased competency at them. According to Howell,” the greatest increase in momentary happiness was experienced by participants who engaged in something that met their need for autonomy – any behaviour that a person feels they have chosen, rather than ought to do, and helps them further their interests and goals” (No Pain, No Gain: Mastering A Skill Makes Us Stressed in the Moment, Happy Long Term – Science Daily).
Studies conducted by Mihaly Csikszentmihalyi at the University of Chicargo concluded that “the highest achievers are those who consistently push themselves out of their comfort zones” (Climbing Out of Your Comfort Zone The Ultimate Secret to Lasting Change and High Achievement – Tom Venuto). These individuals endure feeling awkward, uncomfortable and pain to strive for a higher, better level of performance. According to Csikszentmihalyi, these individuals can become so immersed in the task at hand that emotions become harnessed in the service of performing and learning that they reach a state of “flow’ (Flow: The Psychology of Optimal Experience – Mihaly Csikszentmihalyi). Flow is the mental state of operation “in which a person in an activity is fully immersed in a feeling of energized focus, full involvement and success in the process of the activity” (Wikipedia). Csikszentmihayli began researching flow due to his fascination by artists, such as painters, who would essentially get lost in their work. They would get so immersed in the task at hand that they would disregard their need for food, water and even sleep” (Wikipedia). There are 10 factors to flow; Clear goals that require a high challenge and skill level, deep concentration, a loss of the feeling of self-consciousness, distorted sense of time, direct and immediate feedback (so that the behaviour can be adjusted as needed), balance between ability level and challenge, a sense of personal control over the stimulation or activity, the activity is intrinsically rewarding so there is an effortlessness of action, a lack of awareness of bodily needs (eg. no sense of fatigue or hunger), absorption in the activity, narrowing of the focus of awareness down to the activity itself.
The concept of being in “the zone” during sports or physical training fits with Csikszentmihayli’s description of flow. Forrest Gump inspired a whole nation when he ‘just couldn’t stop running!’ and many athletes describe the effortless nature of their performance while achieving personal bests. Even some days spent training whether it is a run, a ride, a swim or just lifting weights, there are days when your energy and strength seem boundless and you are ready to take on any challenge at hand. You embrace it regardless of weather conditions, the effort required, the unfamiliar territory of meeting the new challenge or the time you will spend doing it. The challenge and the accomplishment in overcoming it create a sense of rapture that you can’t get enough of!
During my time as a Group Fitness instructor and Personal Trainer I have seen people ‘stop trying’ for numerous reasons. I have seen people so thrown out of their comfort zones that they run out of Group Fitness studios in fear because of the pure awkwardness of the activity, I have seen them shake off a whole set of push ups claiming ‘fatigue’ knowing that the concept of working to failure wasn’t even a consideration, I have seen people lift the same weights for years and go about the exact same work out regime without intensifying the experience and then scratch their heads at why they aren’t getting results. I have also heard of individuals who attempt something for the first time, get a dose of their first post-exercise soreness and then never attempt an activity again! When did anything worth having ever come easy? If you think back to the last achievement in life whether it be mastering a game, a skill, a maths equation or proficiently playing the violin it didn’t start easy. There was the frustrating process of familiarising yourself with the thing and understanding it, there was practice and possibly many mistakes along the way. Then, after much hardship, you master it! Whether the reward is the activity itself or even if there is recognition of your mastery, the sense of accomplishment creates a sense of happiness and personal satisfaction. Why should your training be any different? All fitness regimes (regardless of personal goals) take commitment, discipline, motivation, education, challenge and mastery. It is a high achiever indeed that takes on the challenge of better health and fitness.
I have worked as a professional Group Fitness instructor for 12 years and my first real experience of finding strength through the ‘no pain, no gain’ principal came in my 11th year. Don’t get me wrong! I challenged myself on numerous occasions; attended gruelling workshops and spent hours training and perfecting my technique on numerous disciplines. However, I had never really hit my wall… After 10 years as a cycle instructor I decided to do my RPM training. I didn’t really think that I would teach it, I just thought that I could be on call and back up any instructor that needed my help (I think I even thought that the training would be easy!)… Day one was gruelling, lots of technique and a Race of Truth challenge that kept us working at high intensity for 2 hours non-stop. After that I was tired but still feeling confident about presentations the next day. Day two…. reality hit! Our trainer demanded perfection! And as a dancer with a turned out, anti-cycle posture instructor I had some work to do. The bike, that I held no ill-feelings towards in the past, became my new torture chamber! My body was in agony and felt so contorted out of its comfort zone that I was reduced to tears and imagined myself walking away from the course all together. Then the most amazing realisation occurred to me! All these years thinking I was a hard core Body Attack and Step instructor, I was holding back! My wall was so far beyond where I thought it was and suddenly I was even fitter and stronger than I thought! I just hadn’t been challenged to the extreme before now to realise that! Now I realise that there is more effort to be found, more technique to master and the energy I can muster is boundless! There is always more if pain is not your barrier.
The critics of the ‘no pain, no gain’ concept (and there are a lot of you) must have been comfort zoners; lost in the pleasure principal and like Sigmund Freud’s ‘id,’ afraid that any sense of pain brings on a sense of danger! However, high achievers in all realms in life whether it is Michelangelo painting the Sistine Chapel, Tiger Woods winning the U.S. Open or Einstein inventing the atomic bomb have achieved their mastery by going beyond what is considered comfortable, stepping outside what is often praised as normal and pushing themselves to a level not even considered humanly capable. Achieving results takes work. It often does demand blood, sweat and tears. The pain is momentary, the strength found in your achievements lasts a lifetime
Wednesday, October 12, 2011
Saturday, September 10, 2011
Motivation: the Extrinsic & Intrinsic Factors that Influence Exercise
We are a convenient nation. We want to travel fast, eat fast and cram our day with work, family, study, hobbies and then hit the couch in an exhausted state! Our choices come based on time efficiency rather than what is best for our health and being… and so we become deconditioned; our diet becomes poor and insufficient, we become inactive because the car is so much faster and we prioritise work and family above all else. Then suddenly an alarm bell goes off! We look in the mirror (really look!), or we hear about a loved one’s health risk and suddenly our weight or our fitness becomes a conscious factor in our lives! This is what draws people into gyms. “I want to lose weight! High blood pressure and cholesterol runs in the family! I want to look more attractive to my partner! I don’t want to puff walking up the stairs to work anymore!” There are so many ‘motivated’ individuals that join gyms, yet, it is a handful that stays long-term users… Could our source of motivation be the very thing that separates the ‘gym junkie’ from the sporadic user???
Most of us are prompted to start our fitness regime due to ‘external motivators;’ we exercise to lose weight, increase muscle tone, be fit enough to ‘keep up’ with a loved one or friend so we can seem more attractive and prompt better success in our lives such as appealing to the opposite sex or seem a better candidate for a job. What happens when the life rewards don’t come with the fitness gains? Often we lose our motivations and give up on the fitness regime.
The ‘evolved’ fitness junkies have discovered a thing called ‘intrinsic motivation.’ This is a state that allows exercise to push beyond the negative connotations such as fatigue and muscle soreness and find a state of pleasure induced by the activity itself. According to Jay Kimiecik in his book “The Intrinsic Exerciser: Discovering the Joy of Exercise!” intrinsic motivation has 4 components; personal meaning orientation, mastery, inner synergy and flow.
Personal meaning orientation helps you “find exercise rewarding in and of itself (“Intrinsic vs. Extrinsic Motivation and Exercise Adherence” by Scott DiNardo). The motivation becomes; “I am stronger now because I lifted a heavier weight”! Or, “I am fitter now because I ran that km faster!” These exercises find a sense of achievement in focusing on the activity itself and surpassing their previous efforts.
Mastery refers to a state of grasping a sense of perfecting an action or activity (“The Intrinsic Exerciser: Discovering the Joy of Exercise!” – Jay Kimiecik). As a Body Attack instructor I can relate to this; Plyometric or jump based activity is a requirement of the job. The true masters jump and are airborne enough to make you gasp! And so I train weighted, torturous exercises with my trainer so that when I instruct class I aim to jump through the roof! For power lifters this same inspiration comes by mastering the Clean and Jerk, or for the runner it becomes perfecting their stride and technique.
Inner synergy allows individuals to attach meaning to each exercise that is being performed (“Intrinsic vs. Extrinsic Motivation and Exercise Adherence” by Scott Di Nardo). Many people enter the Geelong Run for the Kids (I entered because I knew the child who the race was named after). The activity and the effort represent a cause or a principal worth running for.
Flow is the ecstatic state of being in the moment. You become “personally connected to the exercise” (“Intrinsic vs. Extrinsic Motivation and Exercise Adherence” by Scott Di Nardo). A ‘runners high’ is a good example of this. Forrest Gump “couldn’t stop running!” and neither can others caught in this high. It is a feeling of being in the moment, feeling freedom, rhythm and control. This place becomes a place of sanctuary and an escape worth looking forward to.
We all feel inspired by our superficial state; we want to be physically more attractive, and exert less effort in public whether it is walking up stairs next to a work colleague or keeping up with our kids. Our external motivation inspires us to a fitness regime!... but our intrinsic motivation locks us in and draws us to a state that we haven’t experienced since childhood; hopping, skipping and jumping for the fun of it! Not because it is work and imposing! It is amazing how ‘growing up’ makes us prioritise what is convenient for us rather than what is good and healthy for us. Perhaps our true ‘evolution’ isn’t growing up, it is remembering and living out our strongest and most ecstatic state of being.
Most of us are prompted to start our fitness regime due to ‘external motivators;’ we exercise to lose weight, increase muscle tone, be fit enough to ‘keep up’ with a loved one or friend so we can seem more attractive and prompt better success in our lives such as appealing to the opposite sex or seem a better candidate for a job. What happens when the life rewards don’t come with the fitness gains? Often we lose our motivations and give up on the fitness regime.
The ‘evolved’ fitness junkies have discovered a thing called ‘intrinsic motivation.’ This is a state that allows exercise to push beyond the negative connotations such as fatigue and muscle soreness and find a state of pleasure induced by the activity itself. According to Jay Kimiecik in his book “The Intrinsic Exerciser: Discovering the Joy of Exercise!” intrinsic motivation has 4 components; personal meaning orientation, mastery, inner synergy and flow.
Personal meaning orientation helps you “find exercise rewarding in and of itself (“Intrinsic vs. Extrinsic Motivation and Exercise Adherence” by Scott DiNardo). The motivation becomes; “I am stronger now because I lifted a heavier weight”! Or, “I am fitter now because I ran that km faster!” These exercises find a sense of achievement in focusing on the activity itself and surpassing their previous efforts.
Mastery refers to a state of grasping a sense of perfecting an action or activity (“The Intrinsic Exerciser: Discovering the Joy of Exercise!” – Jay Kimiecik). As a Body Attack instructor I can relate to this; Plyometric or jump based activity is a requirement of the job. The true masters jump and are airborne enough to make you gasp! And so I train weighted, torturous exercises with my trainer so that when I instruct class I aim to jump through the roof! For power lifters this same inspiration comes by mastering the Clean and Jerk, or for the runner it becomes perfecting their stride and technique.
Inner synergy allows individuals to attach meaning to each exercise that is being performed (“Intrinsic vs. Extrinsic Motivation and Exercise Adherence” by Scott Di Nardo). Many people enter the Geelong Run for the Kids (I entered because I knew the child who the race was named after). The activity and the effort represent a cause or a principal worth running for.
Flow is the ecstatic state of being in the moment. You become “personally connected to the exercise” (“Intrinsic vs. Extrinsic Motivation and Exercise Adherence” by Scott Di Nardo). A ‘runners high’ is a good example of this. Forrest Gump “couldn’t stop running!” and neither can others caught in this high. It is a feeling of being in the moment, feeling freedom, rhythm and control. This place becomes a place of sanctuary and an escape worth looking forward to.
We all feel inspired by our superficial state; we want to be physically more attractive, and exert less effort in public whether it is walking up stairs next to a work colleague or keeping up with our kids. Our external motivation inspires us to a fitness regime!... but our intrinsic motivation locks us in and draws us to a state that we haven’t experienced since childhood; hopping, skipping and jumping for the fun of it! Not because it is work and imposing! It is amazing how ‘growing up’ makes us prioritise what is convenient for us rather than what is good and healthy for us. Perhaps our true ‘evolution’ isn’t growing up, it is remembering and living out our strongest and most ecstatic state of being.
Tuesday, August 16, 2011
The "Social Health" Workout
If you look at the main objections that people give you about why they don't exercise the excuses given often depict working out as this overwhelming and imposing thing that involves repetitive, monotonous activities that they do not aspire to do. How quickly our associations change! When we were kids, activities such as running, jumping and climbing were associated with "play" and fun. This was our favourite part of our school day! Now we see it as time taken from us rather than time well spent! When people give excuses about not using a gym or health club they state reasons such as time, bordeom, motivation or a sense of self-consciousness; all of these states come from facing the challenge alone.
The late 1980's brought with it the boom of Corporate fitness. Studies in corporate fitness have shown that "aside from the benefit of keeping employees in the building during their lunch hour or breaks, management soon discovered that in-house gyms had some benefits that extended beyond reducing employee sick days. Workers who exercised together developed a sense of teamwork that could not have been accomplished through any type of corporate retreat or human resource department workshop (Social Benefits of Exercise - Lisa Mercer).
One of the most interesting studies about the social benefits of exercise was conducted by Nick Crossley at the University of Manchester entitled "In the Gym: Motivers, Meanings and Moral Careers." In this study conducted over 2 years in a popular fitness conetre in Manchester, Crossley found that groups of members would arrange to gather at the gym on certain nights of the week. In some situations they either went out for drinks after their workout, or they met for social gatherings outside of the fitness centre. In some instances, he found that people went to the gym even if they were too tired to workout. "They might have been following an ongoing romantic or work saga of one of their gym buddies." The gym also became a place where people could meet and talk to members whose expertise they required, whether it be a mechanic, a financial adviser or any other type of service professional they might need. Crossley also found that members eventually developed unwritten social contracts. If you did not show up for a few weeks, members would call to find out if you were okay. Though our fitness goals are often very important to us, sometimes it is the social associations that we make with it that enhance our motivation. While the thought of slogging it out through a gruelling gym session can be influenced by our emotional state and the weight of our day, sometimes committing to our friends is enough incentive to push beyond the 'fatigue' or what other excuses we made for ourselves.
In my decade (gulp!) of instructing Group Fitness classes there has been some amazing things I have noticed; the same faces over and over again, people walking into a Group Fitness studio in an obviously tired state who still find the motivation to front up, strangers suddenly talking and becoming friends budding from one common interest they share - the love of a particular class. Suddenly they are encouraging one another to meet up to try another type of class, and so our Group Fitness community builds! Some people even plan their social lives areound the classes they participate in - "Sorry, Tuesday night's out, that's Combat night!" It is amazing that, although what inspired us to start our fitness regime may have been quite goal orientated and health specific, what motivates us to continue brings us righ back to our roots; we return to the feeling of 'play' and socialness that we felt as kids in the playground. It is the fun and the shared experience that drives us to be active.
Although the results may motivate people to get into the Group Fitness studio, there is something more at work that keeps people coming back. Les Mills trains their instructors on elements they call 'connection/communication' and 'fitness magic.' These are emotional elements in training. It takes participants beyond what they 'should' be doing to reach their fitness goals and makes them emotionally connect tot the experience. It is the connection and the emotion that a whole room of people share that makes people return to the Group Fitness Studio. We may feel 'smashed' by a Cycle session, or groan coming down the stairs after Pump, the feeling of sharing that common bond with a group of people all experiencing the same thing pushes us through the barrier and we front up next week so we can experience it all over again. Our group menatlity gives us a sense of strength and our feelong of belonging helps us lose our self-consciousness.
Our 'social' health is something that should not be neglected. When I hear people refer to exercise as 'boring' or 'repetative.' I think about some of the classes I have done and realise that if there was 'repetition' I didn't notice! I was too caught up in the experience and spent too much time laughing off the challenges with friends around me that I forgot it was supposed to be 'work!' When I think of what motivated my workout choices, it wasn't the actual workout. It was the emotion I associated with it and the energy I felt being a part of a large group of people, it was the familiarity with the faces in the room and the instructor. Although my fitness and results are important to me, my surroundings motivated me to front up and put in my best effort no matter how little energy I convinced myself I had to start with. Sometimes by exercising and giving into our 'social health' motivations, we actually commit to our physical health goals.
The late 1980's brought with it the boom of Corporate fitness. Studies in corporate fitness have shown that "aside from the benefit of keeping employees in the building during their lunch hour or breaks, management soon discovered that in-house gyms had some benefits that extended beyond reducing employee sick days. Workers who exercised together developed a sense of teamwork that could not have been accomplished through any type of corporate retreat or human resource department workshop (Social Benefits of Exercise - Lisa Mercer).
One of the most interesting studies about the social benefits of exercise was conducted by Nick Crossley at the University of Manchester entitled "In the Gym: Motivers, Meanings and Moral Careers." In this study conducted over 2 years in a popular fitness conetre in Manchester, Crossley found that groups of members would arrange to gather at the gym on certain nights of the week. In some situations they either went out for drinks after their workout, or they met for social gatherings outside of the fitness centre. In some instances, he found that people went to the gym even if they were too tired to workout. "They might have been following an ongoing romantic or work saga of one of their gym buddies." The gym also became a place where people could meet and talk to members whose expertise they required, whether it be a mechanic, a financial adviser or any other type of service professional they might need. Crossley also found that members eventually developed unwritten social contracts. If you did not show up for a few weeks, members would call to find out if you were okay. Though our fitness goals are often very important to us, sometimes it is the social associations that we make with it that enhance our motivation. While the thought of slogging it out through a gruelling gym session can be influenced by our emotional state and the weight of our day, sometimes committing to our friends is enough incentive to push beyond the 'fatigue' or what other excuses we made for ourselves.
In my decade (gulp!) of instructing Group Fitness classes there has been some amazing things I have noticed; the same faces over and over again, people walking into a Group Fitness studio in an obviously tired state who still find the motivation to front up, strangers suddenly talking and becoming friends budding from one common interest they share - the love of a particular class. Suddenly they are encouraging one another to meet up to try another type of class, and so our Group Fitness community builds! Some people even plan their social lives areound the classes they participate in - "Sorry, Tuesday night's out, that's Combat night!" It is amazing that, although what inspired us to start our fitness regime may have been quite goal orientated and health specific, what motivates us to continue brings us righ back to our roots; we return to the feeling of 'play' and socialness that we felt as kids in the playground. It is the fun and the shared experience that drives us to be active.
Although the results may motivate people to get into the Group Fitness studio, there is something more at work that keeps people coming back. Les Mills trains their instructors on elements they call 'connection/communication' and 'fitness magic.' These are emotional elements in training. It takes participants beyond what they 'should' be doing to reach their fitness goals and makes them emotionally connect tot the experience. It is the connection and the emotion that a whole room of people share that makes people return to the Group Fitness Studio. We may feel 'smashed' by a Cycle session, or groan coming down the stairs after Pump, the feeling of sharing that common bond with a group of people all experiencing the same thing pushes us through the barrier and we front up next week so we can experience it all over again. Our group menatlity gives us a sense of strength and our feelong of belonging helps us lose our self-consciousness.
Our 'social' health is something that should not be neglected. When I hear people refer to exercise as 'boring' or 'repetative.' I think about some of the classes I have done and realise that if there was 'repetition' I didn't notice! I was too caught up in the experience and spent too much time laughing off the challenges with friends around me that I forgot it was supposed to be 'work!' When I think of what motivated my workout choices, it wasn't the actual workout. It was the emotion I associated with it and the energy I felt being a part of a large group of people, it was the familiarity with the faces in the room and the instructor. Although my fitness and results are important to me, my surroundings motivated me to front up and put in my best effort no matter how little energy I convinced myself I had to start with. Sometimes by exercising and giving into our 'social health' motivations, we actually commit to our physical health goals.
Friday, July 29, 2011
Stress and the Best Prescription = Exercise
The word "stress" gets bantered around a lot, and there are many stressors in our lives that cause tension. Some of these are external such as physical aspects like noise, light and space (Eliminating Stress is a Basic Component of Holistic Health). Most stressors are internal; we react to daily hassles such as commuting to work and traffic accidents, misplaced keys, bossiness or aggression from others and life events such as moving, gaining or losing employment, financial and health disadvantages, marriage, birth or death. Suffering on-going stress keeps the body in a constant state of alert with heightened senses and stress hormones like cortisol (Exercise for Stress Relief - Fitness & Wellness News). It is now common knowledge that exercise helps relieve stress. It releases built up tension, offers a venue for releasing emotions, releases endorphins, the "happy hormone", promotes health and well-being so that it lessens the experience of stress and provides a social outlet for people thus bringing more enjoyment to the experience. Some researchers would go so far to call exercise "therapy" for emotional disorders such as anxiety and depression.
Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. Regardless of whether it is imagined or real, when you sense danger the body's defenses kick into high gear in a rapid automatic process known as the "fight or flight response" (Understanding Stress - Signs, Symptoms, Causes and Effects - www.helpguide.org/mental/stress_signs.htm). The body responds to stress in the following way; when you perceive a threat, your nervous system response by releasing a flood of stress hormones (adrenaline and cortisol). These hormones rouse the body for emergency action: Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time and enhance your focus - preparing you to either fight or flee from the danger at hand (Understanding Stress - Signs, Symptoms, Causes and Effects - www.helpguide.org/mental/stress_signs.htm). Stress can have a detrimental effect on a person's physical and mental health; the heightened levels of stress hormones like cortisol can leave the body susceptible to everyday viruses such as colds and flu, as well as more serious chronic conditions, such as heart disease, obesity and high blood pressure (Exercise for Stress Relief - Fitness & Wellness News).
While researching prescribed stress releases, I've discovered there is a common thing prescribed by experts: Get some exercise! Whether it be the dissociation that comes through focusing this heightened energy on something else, or the release of tension through physical exertion, or the release of endorphins in the body , the general sense of heath and well being or the newly discovered social outlet that most exercise environments offer, all these factors seem to lessen the experience of stress and promote positive energy. Researches Jasper Smits, a psychologist at Southern Methodist University, and Michael Otto of Boston University are even working on guidelines for primary care providers of anxiety and depression victims recommending that a regular exercise regiment is included in the treatment of these conditions (Exercise for Stress Relief - Fitness & Well Being News - hhtp://fitnessandwellnessnews.com/health/exercise-for-stress-relief/). These two researches found that exercise had the same success rate at improving mood disorders as antidepressant drugs which is a $10 billion dollar a year industry in the US and has many common side effects such as sleep disturbances, nausea, tremors and changes in body weight (Is Exercise the Best Drug for Depression? - Laura Blue - Time Sat Jun 19th 2010) . In 1999, Dallas University conducted a similar experiment where they compared the response of depressed adults who participated in an aerobic exercise plan to those treated with sertraline, the drug that, marketed as Zoloft, was earning Pfizer mare than $3 billion annually before its patient expired in 2006 (Is Exercise the Best Drug for Depression? - Laura Blue - Time Sat Jun 19th 2010) . Again it was found that patients who participated in aerobic exercise programs experienced the same positive mood changes.
Boxing for fitness organizations such as Thump have found success purely out of marketing themselves to a stressed society. As well as offering a high intensity, full body workout, boxing classes offer a safe environment to get out the aggression you're feeling (4 Stress Relieving Benefits of Boxing - Fitness Articles - 27th Aug 2010). Pent up anger is one of the most explosive and damaging things we can hold in our bodies; it can cause physical and mental symptoms, and can cause negativity with our personal and professional relationships. A boxing class can be the very 'ring' to work out your pent up anger. When you see marketing material for such boxing programs as thump and even non-contact martial arts fitness programs such as Body Combat, it speaks of empowerment, confidence and strength - the qualities found wanting in every stressful environment. The skills learned in a boxing class help create the mind-set that you have the necessary tools to cope with the situation at hand! You feel strong and feel you can hold your ground. Bring on the fight!
Dancing creates such a release to relieve and express the emotions that experts have even devised such a thing as "dance therapy." Dance requires you to use all your senses and you can learn how to relax and regain the inner-balance through various movements related to different dynamics, rhythms and tempos (Dance as Stress Relief: Synchronize with the Music - www.stressreductionbasics.com/daneasstressrelief.html). The creative aspect of dance helps release the emotions that stress can block and allows self-expression. So feelings are brought to the surface and tension is released through physical expression and exertion. Dance therapy is often enjoyable for most people and can help individuals identify and express innermost emotions bringing those feelings to the surface. In doing so this can bring about a "sense of renewal and feelings of unity and completeness" (Eliminating Stress is a Basic Component of Holistic Health - Dance to Reduce Your Stress - www.better-your-health.com). The creativity, energy and motivation can help build confidence and this can turn into a fun, rewarding and stress-free experience.
The social aspect of a Fitness Club can also inspire connection to others and relieve stress. In a Study conducted by Nick Crossley at the University of Manchester (In the Gym: Motives, Meanings and Moral Careers) he found that the social aspect of training was more of a motivator to get people to attend fitness clubs on a regular basis than the individual initial fitness goals. People were attending clubs to touch base with their 'gym buddies" and may have just attended to follow an "ongoing romantic or work saga of one of their gym buddies." So exercise leads to connection and opens another social outlet away from the stressors of our lives that we can visit and escape to.
Physical exercise offers an environment where heightened energy levels can be harnessed, focused and put to positive use. We can discover fitness training methods that can release our aggressions and empower us with a sense of confidence and we can discover physical activities that enable us to express emotions as a means of venting our inner most issues. We can retreat to a place of sanctuary that offers an escape and a social environment where we feel connected to in a positive way. We have all discovered an outlet for release and relief! And the side effects of that? We get fitter and healthier!
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Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. Regardless of whether it is imagined or real, when you sense danger the body's defenses kick into high gear in a rapid automatic process known as the "fight or flight response" (Understanding Stress - Signs, Symptoms, Causes and Effects - www.helpguide.org/mental/stress_signs.htm). The body responds to stress in the following way; when you perceive a threat, your nervous system response by releasing a flood of stress hormones (adrenaline and cortisol). These hormones rouse the body for emergency action: Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time and enhance your focus - preparing you to either fight or flee from the danger at hand (Understanding Stress - Signs, Symptoms, Causes and Effects - www.helpguide.org/mental/stress_signs.htm). Stress can have a detrimental effect on a person's physical and mental health; the heightened levels of stress hormones like cortisol can leave the body susceptible to everyday viruses such as colds and flu, as well as more serious chronic conditions, such as heart disease, obesity and high blood pressure (Exercise for Stress Relief - Fitness & Wellness News).
While researching prescribed stress releases, I've discovered there is a common thing prescribed by experts: Get some exercise! Whether it be the dissociation that comes through focusing this heightened energy on something else, or the release of tension through physical exertion, or the release of endorphins in the body , the general sense of heath and well being or the newly discovered social outlet that most exercise environments offer, all these factors seem to lessen the experience of stress and promote positive energy. Researches Jasper Smits, a psychologist at Southern Methodist University, and Michael Otto of Boston University are even working on guidelines for primary care providers of anxiety and depression victims recommending that a regular exercise regiment is included in the treatment of these conditions (Exercise for Stress Relief - Fitness & Well Being News - hhtp://fitnessandwellnessnews.com/health/exercise-for-stress-relief/). These two researches found that exercise had the same success rate at improving mood disorders as antidepressant drugs which is a $10 billion dollar a year industry in the US and has many common side effects such as sleep disturbances, nausea, tremors and changes in body weight (Is Exercise the Best Drug for Depression? - Laura Blue - Time Sat Jun 19th 2010) . In 1999, Dallas University conducted a similar experiment where they compared the response of depressed adults who participated in an aerobic exercise plan to those treated with sertraline, the drug that, marketed as Zoloft, was earning Pfizer mare than $3 billion annually before its patient expired in 2006 (Is Exercise the Best Drug for Depression? - Laura Blue - Time Sat Jun 19th 2010) . Again it was found that patients who participated in aerobic exercise programs experienced the same positive mood changes.
Boxing for fitness organizations such as Thump have found success purely out of marketing themselves to a stressed society. As well as offering a high intensity, full body workout, boxing classes offer a safe environment to get out the aggression you're feeling (4 Stress Relieving Benefits of Boxing - Fitness Articles - 27th Aug 2010). Pent up anger is one of the most explosive and damaging things we can hold in our bodies; it can cause physical and mental symptoms, and can cause negativity with our personal and professional relationships. A boxing class can be the very 'ring' to work out your pent up anger. When you see marketing material for such boxing programs as thump and even non-contact martial arts fitness programs such as Body Combat, it speaks of empowerment, confidence and strength - the qualities found wanting in every stressful environment. The skills learned in a boxing class help create the mind-set that you have the necessary tools to cope with the situation at hand! You feel strong and feel you can hold your ground. Bring on the fight!
Dancing creates such a release to relieve and express the emotions that experts have even devised such a thing as "dance therapy." Dance requires you to use all your senses and you can learn how to relax and regain the inner-balance through various movements related to different dynamics, rhythms and tempos (Dance as Stress Relief: Synchronize with the Music - www.stressreductionbasics.com/daneasstressrelief.html). The creative aspect of dance helps release the emotions that stress can block and allows self-expression. So feelings are brought to the surface and tension is released through physical expression and exertion. Dance therapy is often enjoyable for most people and can help individuals identify and express innermost emotions bringing those feelings to the surface. In doing so this can bring about a "sense of renewal and feelings of unity and completeness" (Eliminating Stress is a Basic Component of Holistic Health - Dance to Reduce Your Stress - www.better-your-health.com). The creativity, energy and motivation can help build confidence and this can turn into a fun, rewarding and stress-free experience.
The social aspect of a Fitness Club can also inspire connection to others and relieve stress. In a Study conducted by Nick Crossley at the University of Manchester (In the Gym: Motives, Meanings and Moral Careers) he found that the social aspect of training was more of a motivator to get people to attend fitness clubs on a regular basis than the individual initial fitness goals. People were attending clubs to touch base with their 'gym buddies" and may have just attended to follow an "ongoing romantic or work saga of one of their gym buddies." So exercise leads to connection and opens another social outlet away from the stressors of our lives that we can visit and escape to.
Physical exercise offers an environment where heightened energy levels can be harnessed, focused and put to positive use. We can discover fitness training methods that can release our aggressions and empower us with a sense of confidence and we can discover physical activities that enable us to express emotions as a means of venting our inner most issues. We can retreat to a place of sanctuary that offers an escape and a social environment where we feel connected to in a positive way. We have all discovered an outlet for release and relief! And the side effects of that? We get fitter and healthier!
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Wednesday, July 27, 2011
Music + Exercise = Magic
There was a time when music was the forgotten thing in the background while we went about our training. Now it is the star and often the key to creating a motivating and performance enhanced workout. Music can make or break a workout experience and in Group Fitness classes the discovery of this has revolutionised the industry inspiring emotional, connected and "ex-tertaining" experiences.
There are 5 key ways in which music can influence exercise performance; dissociation, arousal regulation, synchronization, acquisition of motor skills and the attainment of flow (Music in Sport and Exercise: An update on Research Application - America's Sports University: The Sport Journal - ISSN - 1543-9518).
Dissociation is a term used by psychologists for diversionary technique. Research has shown that during submaximal exercise, music can narrow attention away from such negative sensations such as fatigue, heavy breathing and muscle soreness and inspire positive aspects of mood such as vigour and happiness thus lowering the perception of effort (Music in Sport and Exercise: An Update on Research Application - America's Sport University - The Sport Journal - ISSN - 1543-9518). Sznedra & Baccharach conducted a test on 10 healthy well-trained males and had them complete two 15 minute treadmill trials at 70% of VO2max. In one trial the subjects listened to classical music, and the second trial was a control with no music. The result of the study showed a significant decrease in heart rate, systolic blood pressure, perceived exertion ratings and lactate levels when individuals listened to music during the treadmill test (The Effects of Music on Exercise" Nicole M. Harmon & Len Kravitz, Ph.D.) Not only can music allow individuals to perceive their exertion to be less, it can influence metabolic and heart rate and blood pressure components.
Music alters emotional and physiological arousal and can be used prior to training as a stimulant, or as a sedative to calm (Bishop et al., 2007). In one investigation with college aged males and females, physical strength was measured using a grip strength test after participants listened to stimulative/energetic music (>130bpm), sedative/relaxing music (<100bpm) and white noise control (sound from a blank cassette) (Karageorghis et al., 1996). Analysis of the result revealed that the subjects who listened to stimulative music prior to the grip strenght test yielded significantly higher strengh scores than the other two groups. Furthermore, sedative music produced significantly lower grip scores than even the white noise group.
Research has shown consistently that "the sychronization of music with repetitive exercise is associated with increased levels of work output" (Music in Sport and Exercise: An Update on Research Application - America's Sports University - The Sport Journal - ISSN - 1543-9518) This applies to such activities as rowing, cycling and running. Musical tempo can regulate movement and thus prolong performance. The celebrated Ethiopian distance runner Haile Gebrselassie is famous for setting world records running in thime to the rhythmical pop song "Scatman." He selected this song because the tempo perfectly matched his target stride rate, a very important consideration for a distance runner whose aim is to establish a steady cadence.
Music can impact positively on the acquisition of motor skills. A study conducted by Beisman (1967) with over 600 boys and girls throughout grades 1-6 compared basic motor skills such as throwing, catching, climbing, balancing, dodging, bouncing and striking learned to music and no music. In all grade levels and in both genders students learned motor skills better with the rhythmic accompaniment. It was also noted in the study that "the music produced a relaxed and enjoyable atmosphere for the students to learn" (The Effects of Music on Exercise? - Len Kravitz, Ph.D.)
Have you ever been performing your favourite exercise routine or sporting activity and just found that you had so much control over your movements that almost anything seemed possible? Most of us refer to this as being in the "zone". Psychologists refer to this as being in a state of flow; when you are immersed in an activity to such an extent that absolutely nothing else matters and you function on autopilot ("Flow Phenomenon" Dr. Costas Karageorghis). Music can trigger emotions and cognitions associated with flow. Great Britian bobsleigh squad at the 1998 Olympic Winter Games came to a conclusion that a rare moment in time was impressed upon the four-man-team- the opportunitiy to clinch an Olympic medal. As the team drove to the bob treack each day for training and competition they would listen to Whitney Houston's "One Moment in Time" while visualising themselves calmly and decisively seizing the moment; which is precisely what happened on race day with a storming last run that clinched Great Britian's first Olympic medal in the sport since 1963. Exactly the same strategy indeed with the same song, was implemented successfully with gold medalist, double trap shooter Richard Faulds at the Sydney 2000 Olympic Games (Psychological Effects of Music in Sport and Exercise: An update on Theory Research and Application - Peter C Terry & Costas I. Karageorghis).
The success of such fitness companies as Less Mills International could be creadited to the realisation of the impact music has over the workout. This company has taken the Group Fitness industry from a movement to music experience where instructors choreographed to a monotonous beat, to an ex-tertaining experience. The music is the life-force of a class; it shapes its mood, encourages emotional connection through lyrics, volume and melody. Instructors are trained to use "music mapping" so you follow the highs and lows in a music track so that information and emotions are delivered at the right time. The tone of the instructors voice must match the mood of the music and when the music is at an absolute high instructors are encouraged to do something unspeakable! Shut up and leat the music speak! Zumba Fitness takes this to the next extreme. It encourages instructors not to speak for the duration of the class and deliver the experience through visuals and the connection to the music. These programs are also very particular when it comes to music choices; Zumba Fitness produces its own music to develop a Latin party atmosphere, if you walk into a Body Combat class you are likely to hear hard beats and rock anthems to creat the empowering atmosphere of the fight and throughout an RPM class, a heavy synchronised beat is predominant to help set the tempo of the ride. It is evident that slower, sedative music relaxes while louder, beat-driven tunes arouse emotions which is why different musical choices are made from warm-ups, to peak tracks, to cood downs. Les Mills International also tends to use top 40 music, or classic, recognised tunes to have a more general appeal with their main stream programs.
Nike and Apple know it! That is why they have joined forces and come up with applications where your ipod can records steps/kms made by your Nike shoes. Music can clear you of negative associations of exercise, synchronise your pace to push your run or ride further and take you to a zone that makes you associate your workout with pleasure and not pain. When I walk into a Body Attack class I am not thinking about the gruelling sporting drills or the exhausting plyometric training I will be facing, I am thinking about the emotional highs of the peaks and the energy in the room. It is the music that inspires that experience and maps out a journey full of possibilities, pleasurable associations and connections.
There are 5 key ways in which music can influence exercise performance; dissociation, arousal regulation, synchronization, acquisition of motor skills and the attainment of flow (Music in Sport and Exercise: An update on Research Application - America's Sports University: The Sport Journal - ISSN - 1543-9518).
Dissociation is a term used by psychologists for diversionary technique. Research has shown that during submaximal exercise, music can narrow attention away from such negative sensations such as fatigue, heavy breathing and muscle soreness and inspire positive aspects of mood such as vigour and happiness thus lowering the perception of effort (Music in Sport and Exercise: An Update on Research Application - America's Sport University - The Sport Journal - ISSN - 1543-9518). Sznedra & Baccharach conducted a test on 10 healthy well-trained males and had them complete two 15 minute treadmill trials at 70% of VO2max. In one trial the subjects listened to classical music, and the second trial was a control with no music. The result of the study showed a significant decrease in heart rate, systolic blood pressure, perceived exertion ratings and lactate levels when individuals listened to music during the treadmill test (The Effects of Music on Exercise" Nicole M. Harmon & Len Kravitz, Ph.D.) Not only can music allow individuals to perceive their exertion to be less, it can influence metabolic and heart rate and blood pressure components.
Music alters emotional and physiological arousal and can be used prior to training as a stimulant, or as a sedative to calm (Bishop et al., 2007). In one investigation with college aged males and females, physical strength was measured using a grip strength test after participants listened to stimulative/energetic music (>130bpm), sedative/relaxing music (<100bpm) and white noise control (sound from a blank cassette) (Karageorghis et al., 1996). Analysis of the result revealed that the subjects who listened to stimulative music prior to the grip strenght test yielded significantly higher strengh scores than the other two groups. Furthermore, sedative music produced significantly lower grip scores than even the white noise group.
Research has shown consistently that "the sychronization of music with repetitive exercise is associated with increased levels of work output" (Music in Sport and Exercise: An Update on Research Application - America's Sports University - The Sport Journal - ISSN - 1543-9518) This applies to such activities as rowing, cycling and running. Musical tempo can regulate movement and thus prolong performance. The celebrated Ethiopian distance runner Haile Gebrselassie is famous for setting world records running in thime to the rhythmical pop song "Scatman." He selected this song because the tempo perfectly matched his target stride rate, a very important consideration for a distance runner whose aim is to establish a steady cadence.
Music can impact positively on the acquisition of motor skills. A study conducted by Beisman (1967) with over 600 boys and girls throughout grades 1-6 compared basic motor skills such as throwing, catching, climbing, balancing, dodging, bouncing and striking learned to music and no music. In all grade levels and in both genders students learned motor skills better with the rhythmic accompaniment. It was also noted in the study that "the music produced a relaxed and enjoyable atmosphere for the students to learn" (The Effects of Music on Exercise? - Len Kravitz, Ph.D.)
Have you ever been performing your favourite exercise routine or sporting activity and just found that you had so much control over your movements that almost anything seemed possible? Most of us refer to this as being in the "zone". Psychologists refer to this as being in a state of flow; when you are immersed in an activity to such an extent that absolutely nothing else matters and you function on autopilot ("Flow Phenomenon" Dr. Costas Karageorghis). Music can trigger emotions and cognitions associated with flow. Great Britian bobsleigh squad at the 1998 Olympic Winter Games came to a conclusion that a rare moment in time was impressed upon the four-man-team- the opportunitiy to clinch an Olympic medal. As the team drove to the bob treack each day for training and competition they would listen to Whitney Houston's "One Moment in Time" while visualising themselves calmly and decisively seizing the moment; which is precisely what happened on race day with a storming last run that clinched Great Britian's first Olympic medal in the sport since 1963. Exactly the same strategy indeed with the same song, was implemented successfully with gold medalist, double trap shooter Richard Faulds at the Sydney 2000 Olympic Games (Psychological Effects of Music in Sport and Exercise: An update on Theory Research and Application - Peter C Terry & Costas I. Karageorghis).
The success of such fitness companies as Less Mills International could be creadited to the realisation of the impact music has over the workout. This company has taken the Group Fitness industry from a movement to music experience where instructors choreographed to a monotonous beat, to an ex-tertaining experience. The music is the life-force of a class; it shapes its mood, encourages emotional connection through lyrics, volume and melody. Instructors are trained to use "music mapping" so you follow the highs and lows in a music track so that information and emotions are delivered at the right time. The tone of the instructors voice must match the mood of the music and when the music is at an absolute high instructors are encouraged to do something unspeakable! Shut up and leat the music speak! Zumba Fitness takes this to the next extreme. It encourages instructors not to speak for the duration of the class and deliver the experience through visuals and the connection to the music. These programs are also very particular when it comes to music choices; Zumba Fitness produces its own music to develop a Latin party atmosphere, if you walk into a Body Combat class you are likely to hear hard beats and rock anthems to creat the empowering atmosphere of the fight and throughout an RPM class, a heavy synchronised beat is predominant to help set the tempo of the ride. It is evident that slower, sedative music relaxes while louder, beat-driven tunes arouse emotions which is why different musical choices are made from warm-ups, to peak tracks, to cood downs. Les Mills International also tends to use top 40 music, or classic, recognised tunes to have a more general appeal with their main stream programs.
Nike and Apple know it! That is why they have joined forces and come up with applications where your ipod can records steps/kms made by your Nike shoes. Music can clear you of negative associations of exercise, synchronise your pace to push your run or ride further and take you to a zone that makes you associate your workout with pleasure and not pain. When I walk into a Body Attack class I am not thinking about the gruelling sporting drills or the exhausting plyometric training I will be facing, I am thinking about the emotional highs of the peaks and the energy in the room. It is the music that inspires that experience and maps out a journey full of possibilities, pleasurable associations and connections.
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