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3 Workouts That Involve Meditation

3 Workouts That Involve Meditation

Let’s face it, workouts are tough. We love the feeling afterwards, but struggle during the actual process. Our brain seems to always be looking for the finish line and therefore we become acutely aware of the strain being put on our bodies.

That feeling has caused me to have a love/hate relationship with exercise for many years. I dreaded having to workout and the mental and physical strain that came along with it, but I loved being healthy and the “high” I would get when it was over with. That was until my friend Anna taught me to change the way I thought about exercise. She helped me incorporate meditation in my workout.

I know, it sounds strange, but it has helped me to be conscious of my body while I’m exercising and truly enjoy my workout. Meditation can be applied to most workouts, but I’m only going to highlight the workouts that I have applied it to.

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Running

Growing up I was a pretty active kid. I participated in just about every sport, and naturally running was something that I did a lot of. I always viewed it as a type of punishment, for instance if the team performed poorly in a game we would be punished by having to run ladders. This framed my view of running as something that wasn’t supposed to be enjoyable. The notion of “runner’s high” was something that largely eluded me, but by changing the way I thought about running I was able to enjoy it.

To incorporate meditation into your running you need the brain to be present in the moment. This means being aware of what the body is feeling, but not needing to immediately address whatever pain it may be feeling and continuing on your run.

Secondly running incorporates rhythmic breathing patterns, be aware of this and try to breathe deep from the abdominal. Lastly, vary the locations of your run. This helps create the sense of a new and exciting experience.

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Swimming

Swimming, with the possible exception of yoga, could be the exercise that is most conducive to a meditative state. Everything from the color blue promoting a sense of calm and depth, to the way the ebb and flow of an ocean tide simulates deep, relaxed breathing. Water has always helped humans achieve a meditative state and it turns out that our favorite water based exercise does too.

If you think about it, swimming mimics many of qualities of basic meditation. Rhythmic and deep breathing helps put the mind at ease and enables it to be aware of the bodies muscle motions. Immersion in water helps the body naturally relax and the strokes used during swimming allow the skeletal muscles to loosen up, which allows the brain to be aware and present to the exercise at hand.

You may saying, yeah that sounds good, but the water makes me cold and therefore unable to relax. For those more cold blooded individuals, picking the right wetsuit will keep your body temperature up.

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Yoga

Clearly the most obvious choice for this list. Many of us think of yoga as a stretching class that is mainly practiced by women, but this misconception couldn’t be further from the truth. Yoga does involve a lot of stretching, but it’s also an incredibly good exercise. Like the other exercises, yoga, especially when done in a class, promotes a sense of awareness of the body and what it is feeling while your muscles work to hold your body in position.

Simultaneously the deep and rhythmic breathing involved allows your mind to focus on maintaining your pose and receive the full benefit of the workout. If you really want to take your meditation to the next level you can do your yoga in the pool. The buoyancy of the water makes it more comfortable and has less impact on your body.

Working out is never going to be completely painless. There is always going to be challenges involved with exercising, but that doesn’t mean it has to be a painful experience. I’ve certainly changed the way I look at working out. Being present and aware of your body while focusing on your breathing and taking a positive approach into your workout can help you achieve a meditative state while working out!

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Featured photo credit: Morguefile via morguefile.com

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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

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        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

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              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

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                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

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                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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