When it comes to the world of fitness, meditation is often associated with yoga and other similar practices. Even those who practice it outside yoga separate it completely from their workouts.
However, studies now show that meditation can be beneficial for muscle relaxation. It can therefore be beneficial to incorporate meditation into your day-to-day exercise routine. Below, we take a look at the benefits of taking a few minutes of your exercise routine to be mindful and how you apply this to your training routine.
Meditation and Muscle Recovery
Research studies exploring the link between meditation and muscle relaxation are shedding light on how practicing mindfulness can be beneficial for workouts.
Studies have revealed that practicing mindfulness activates the parasympathetic nervous system. This in turn triggers relaxation by reducing blood pressure, heart rate, and tension in the muscles. This process is crucial for healing after putting the body through a workout.
The practice of mindfulness has also been shown to improve the regulation of emotions. It encourages a positive mindset which is crucial for better performance during intense workouts. Meditation promotes body awareness and helps to reduce chronic stress.
Meditate Before or After Exercise – Which Is Best?
It’s clear that incorporating meditation can help to enhance your performance during a workout and improve the healing of the muscles thereafter. The challenge for many now is if meditation after workouts or before workouts would be better.
Timing is crucial when looking to benefit from mindfulness in your workouts. You can benefit greatly from taking a few minutes to be mindful both before and after a workout.
Practicing mindfulness prior to your workout will increase your body awareness and help calm your mind. You will be better able to focus on your workout. Your mind will be better prepared for the physical challenge that lies ahead. This is especially important when facing a grueling workout.
Studies have shown that the benefits of meditation after workouts often carry on to other parts of your life. Taking a few minutes to quiet the mind after a workout helps to calm the nervous system. It helps to promote healing and decrease stress. Not only will you recover faster from your workout but also carry on that endorphin-induced good mood for longer after the workout.
Remember to be consistent in your application of mindfulness to your workout routine. This will ensure you experience the full benefits of the practice.
Tips for Post-Workout Meditation
Meditation after a workout provides the perfect way to cool down.
- Sit in a quiet place.
- Choose a sitting position that you find comfortable. Any sitting position will do. The main goal is to be comfortable and be able to relax in your chosen position.
- Set your time to between 5 and 10 minutes.
- Keep your gaze downward or close your eyes
- Let your palms lie on your knees. You can face them upward to receive or downward to remain grounded.
- Take notice of your breathing and consciously slow it down.
- Clear your mind. Acknowledge any thoughts that come up and refocus to your breathing.
- When your timer goes off, open your eyes.
Myths about Meditation
There are several myths about medication that you should be aware of. It is important to understand these myths for what they are and determine the best way to make the practice work for you. Below are some common myths.
Mindfulness is a passive activity
Many athletes do not practice mindfulness because they believe it is a passive activity that will not contribute to their physical performance. While this practice does not involve vigorous physical activity, it actively engages the mind and body in a different way.
It cultivates focus, self-awareness, and emotional regulation which are all important for optimal recovery and physical performance.
It is time-consuming
Many use the excuse that the practice is too time-consuming and they are too busy to incorporate it into their schedules. However, it only takes a few minutes (5 to 10) of practice to experience the many benefits. The benefits including improved focus, stress management, and improved recovery outweigh any excuse.
Practicing mindfulness is a great way to improve your performance and recovery. Its benefits will seep into the rest of your day too. If you want to learn more about how to incorporate this practice into your workout routine, don’t hesitate to get in touch with us, Zenrock Fitness.
Schedule a free consultation with a trainer and get started on your journey to peak physical condition.
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