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

2. 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

3. 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

4. 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

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

6. 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

7. 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
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8. 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

9. 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

10. 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

11. 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)

12. 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

13. 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)

14. 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

15. 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
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16. 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)