Meditation
Meditation. An activity that conjures up images of a bunch of heavily cloaked men sitting cross-legged on the floor with their eyes closed. The kind of activity suggested to you by women named River who only wear natural fibers because anything else throws their nose chakra out of whack. At least, these are things I think of when I think of the act of meditation. I’m anxious and somewhat hyperactive—fortunately, I’ve been able to channel most of my nervous energy into sports. Unfortunately, when sports became a competitive endeavor instead of just a pleasurable activity, the same anxiousness that was assuaged by athletics then became the very thing my athletic pursuits generated. In search of a way to break out of the catch-22, I began doing some research in the realm of sports psychology. Meditation, or “mindfulness practices” were words that I saw mentioned again and again as techniques world-class athletes would use to manage stress and increase self-awareness. Recently, reading Tim Ferriss’ new book, “Tools of Titans,” in which he delves into the details and habits of wildly successful individuals, he draws an important parallel, making a point to mention that that about 80% of the 200-some-odd superhumans he has used as fodder for the book practice meditation in some form every day. These are not just athletes, but successful businesspeople, authors, artists, and public speakers. So, if the most successful people in the world are doing it, maybe it’s worth investigating.
Certainly, meditation has its merit as a stress-management tool. This explains why many athletes employ some form of meditation at some point in their training. I’ve mentioned in a past blog that stress is the enemy of proper recovery. We as functioning human beings endure some kind of stress every day, whether it’s a product of our environment or controlled. The interesting thing is that your body does not differentiate between the stress produced by a work deadline and the stress produced by a well-executed workout—but both can sap your energy and impair your recovery.
According to psychotherapist Dr. Ron Alexander, meditation works by allowing us to harness the power of different types of brain wavelengths, each of which type corresponds to a different type of thinking or activity. High frequency brain wavelengths help us process information quickly, but are often associated with anxiety. Low frequency wavelengths, where meditative states take place, are associated with visual thinking and creative problem solving. Practicing meditation over time allows us to shift from higher frequency brain wavelengths to lower frequency more efficiently—this lower frequency allows us to take the time to choose the thoughts and ideas we want at the forefront of our minds when we are not meditating.
Meditation, like fitness, has fascinated me for a long time as a subject I could read about endlessly, but reap no benefits without practicing consistently. But as someone who is constantly moving around and onto the next thing (like I’m sure most of you are), how do you integrate a meditative practice into your life? Here are a few strategies I’ve found effective:
Breathing: Even taking just a few moments out of each day (or even a few times a day) to focus on your breath is a step in the direction of meditation. This takes the least amount of commitment and can be done during virtually any activity (though preferably not one that involves the use of technology or other distractions). Do not try to change your breath, just acknowledge it.
Combine it with a workout: I work out almost every day, so it makes sense to chain any meditation/mindfulness practice to the end of my workout, or after a stretching routine. I take anywhere from two to ten minutes (depending on what my scheduling allows) to lie down, process the work I did, and decompress from it. It leaves me feeling a little less harried if I have to get back to work right after my workout.
Remember this: You should be relaxed when you meditate. You can meditate on a specific thought, idea, or event. But there is no “wrong” way to meditate (i.e., you don’t have to be seated in a certain position or have your eyes closed, although these things can help). Provided you are not endangering yourself or others while you meditate (don’t meditate and drive!), you are on the right track.
Don’t know where to start? Ideally, meditation is done in a relaxed state AWAY from technology, but phone apps like Headspace can help get you on track and feeling like your meditation practice is going somewhere. If you feel you need more guidance or are unsure if you’re “meditating,” there are a number of free apps available that can help.
~Maria Capuano, CPT NASM
Recipe of the Week: Slow Cooker Beef Stew
Buy your beef at the Farmers Market: www.patspasturized.com
Rediscovering Recovery
Whether you’re just starting a new workout regimen or you’ve been at it for a while, momentum–getting it and keeping it–can be the name of the game when it comes to reaching your goals. Once you’ve established some goals and complimentary healthy habits you’re well on your way to success. If you’ve been working towards your goals for some time now and are facing each new challenge head on, you’ve probably been rewarded with some positive changes and progress. These new gains can be, in many ways, addictive, and can lead down a path that leads you to believe that more is more when it comes to health and fitness. Don’t misunderstand: you can—and should—be pushing your limits during a workout and be mindful to some degree about what you eat. But so often clients make the mistake thinking that all gains are made by taking action, when in reality we make progress not just by what is done while we’re logging time in the gym, but even more by what we’re doing outside of it.
Recovery is probably one of the most overlooked aspects of fitness, simply because it’s presence in our routine is not necessarily visible, but its absence can be a huge detriment to future success in the gym. Failure to recover properly after training sessions can be the difference between continuing smoothly towards your goals and being sidelined by an injury.
You might be wondering what I mean by “recovery,” or wondering if I’m just talking about kicking back on the couch on a Saturday afternoon following a week of tough gym workouts in the name of “resting.” Recovery goes a little deeper than just giving your body a break: adequate recovery not only helps you regenerate after the controlled damage that your body has incurred after a workout, but also allows your body to take the same damage again without breaking down completely. Frequently, we use a battery as an analogy to the energy systems of the human body. A tough workout can deplete your body’s “battery,” down to next to nothing, but if you remember to charge it back up, you can use the battery again, just as you had, without it running out on you. However, if you put recharging your battery off for too long, or refuse to do it altogether, there won’t be any power left to use. Sufficient recovery is comprised of a few different components:
Sleep
This should go without saying, but it’s the most often overlooked aspect of recovery. Probably because it requires you to do absolutely nothing! Studies have shown strong correllations between increased stamina and more fatigue resistance in athletes that get over eight hours of sleep per night versus those that get fewer than eight. Sleeping is essential to both nervous system and immune system recovery, particularly as a complement to strenuous exercise. The amount of sleep needed for full recovery varies from person to person and depends on many factors (such as the intensity of the workouts you do and how often you do them), but most experts agree that 7 to 10 hours of sleep is ideal. Try unwinding with little to no technology, and in a dark room in order to get the best quality out of your night’s sleep.
Hydration
Proper hydration is essential to optimal human function, including (but certainly not limited to) regulating body temperature, lubricating joints, and digestion. When you’re properly hydrated, your blood thins slightly and is easier for your heart to pump through your veins, which then makes it easier for oxygen to be transported to your muscles so you can keep moving. Additionally, this slight change in blood volume thanks to hydration helps your body clear waste—such as lactic acid, which is guilty for the soreness you feel next day. Drinking water also helps restore your hydration levels after an intense sweat session, ensuring your body has enough water to cool itself off via the sweat glands. Make sure you’re hydrated before, during, and after your workouts. Need some advice on how to hydrate better? There’s a blog for that!
Proper Nutrition
Most people know that you should be eating a healthy amount of carbohydrates before an athletic event or workout, but did you know they’re just as important to muscle growth and repair when eaten after a workout? A key part of recovery where nutrition is concerned is making sure your glycogen stores (your body’s gas tank) are replenished. Eating a sensibly sized quantity of carbohydrates and protein after your workout will help you make sure your body has enough fuel to repair itself—so you can be ready for whatever’s next.
Mobility work/Stretching
If you’re the kind of person that works out but doesn’t use a foam roller or stretch, you may not be getting as much out of your workout as you could, and may also be setting yourself up for an injury down the road. Proper stretching and regular self myofascial release helps to increase range of motion and increase circulation to muscle tissue so it can repair itself after the stress of exercise; this will help you create and maintain proper movement mechanics so you can stay injury-free.
Whether you’re training to feel better or look better, no progress can be made without recovery. An adequate amount of sleep, drinking enough water during the day, eating well, and working mobilize tight problem areas can help you get the most out of your workouts and keep you going in the right direction towards achieving your fitness goals.