Visualization (imagery) is a form of relaxation that uses the imagination. Begin as before, by finding a comfortable position, shut your eyes, and take several deep breaths. Several variations of visualization can then be used. You can imagine a tranquil scene, such as a beach on a sunny day or a valley with a stream or forest, and then place yourself in the scene. All the sights, sounds, smells, and feelings can be imagined. People suffering from a terminal illness frequently imagine scenes in which their immune system attacks or destroys their disease, or they envision themselves as healthy and disease free. Individuals who want to make major life changes, such as losing weight or stopping smoking, can envision themselves slim or not smoking or imagine themselves in trouble situations. Difficult situations can be prepared for by envisioning yourself in a situation in which you are tempted to overeat or smoke and then see yourself making wise choices or not engaging in the undesirable behavior. Visualization can also be used to improve athletic performance. Tapes are available that can assist in learning how to develop this technique.

Biofeedback

Biofeedback is based on scientific principles and is designed to enhance awareness of body functions. Sensory equipment is used to demonstrate subtle body changes, such as increases or decreases in skin temperature, muscle contraction, and brain wave variations. Biofeedback enables people to become aware of muscle tensions and learn how to control these tensions through awareness of sensations that are relaxing. Biofeedback is an educational tool. After a few sessions, people should begin to recognize and thereby alter their typical bodily responses to situations that serve as stressors for them.

Massage Therapy

In recent years massage therapy has become an acceptable form of stress reduction and a healing alternative. Some people consider today’s American society to be in the midst of a “touch famine”: appropriate touching is lacking even though we recognize the need for physical interaction. Babies who are not handled can actually die from this type of deprivation. Although adults are not as likely to respond as babies do, the need to be touched does not vanish with age. Research findings indicate that massage can promote physical relaxation and well being. Certified massage therapists are licensed by the American Massage Therapy Association.

Music

The power of music is undisputed. A strong beat and rhythmic music instill the desire to respond by moving or dancing in almost all people of any age. Quiet music soothes by causing people to breathe more deeply, stilling turbulent emotions, reducing metabolic response, and calming the autonomic nervous system.

Humor

Laughter is a powerful stress-reducing agent. A deep laugh temporarily raises pulse rate and blood pressure and tenses the muscles. After a good laugh, however, pulse rate and blood pressure actually go down and the muscles become more relaxed. Laughter works in two ways. Being able to laugh at a situation reminds you that life is seldom perfect or predictable. Laughing helps keep events in perspective. Laughing also works to reinforce a positive attitude. Laughing or even smiling can actually improve a mood.

Deep Breating as a Relaxation Technique

Deep breathing is the most basic relaxation technique and is often the foundation for other methods. The primary benefit is that deep breathing can be done anywhere and anytime. It is beneficial to practice deep breathing several times a day. The methodology consists of completely filling the lungs when breathing so that the abdomen expands out ward. You begin by taking a deep breath and then exhaling slowly through the mouth. A hand can be placed on the stomach to ensure that it is fully expanded. If the stomach does not rise, the breath is not deep enough or the abdomen is being held too tightly. Repeat this cycle several times and then rest quietly for 3 to 5 minutes.

Progressive Muscle Relaxation

Progressive muscle relaxation creates awareness of the difference between muscular tension and a relaxed state. This is a three-step process that begins by tensing a muscle group and noticing how the tension feels. Next, a conscious effort is made to relax the tension and notice that feeling. The third phase consists of concentrating on the differences between the two sensations. Beginning at either the head and working down or at the feet and working up, all major muscle groups should be tensed and relaxed.

Autogenics

Autogenics uses self-suggestion to produce a relaxation response. Autogenics begins with a deep breath and a conscious effort to relax. This technique may follow a progression from head to feet or feet to head and also uses a phrase, such as “my arm feels heavy and warm,” repeated several times before moving on to the next muscle group. Other phrases that carry a message of calming, such as “I am completely calm and relaxed,” can be used and repeated. The session can be ended by silently stating, I” am refreshed and alert.” Autogenics takes practice, time, and commitment to achieve the relaxation response and should be practiced twice a day for about 10 minutes. Commercial tapes are available that are very beneficial.

Meditation

Meditation can be approached from a variety of perspectives. As a stress-reduction technique its purpose is to temporarily tune out the world and invoke relaxation. During a meditation session the person meditating concentrates or focuses her attention on a mantra, or particular word or sound, while attempting to eliminate all outside distractions.

Begin by taking a comfortable position on a couch or in a chair. Take several deep breaths, slowly inhaling and exhaling. Shut your eyes or softly focus them on an object so that the details are blurred. All thoughts should be concentrated on a word or phrase that you have selected to use, such as “peace” or “relax,” while continuing to breathe slowly and deeply. The relaxation response can also be initiated by using the same format and counting breaths backward from 100 or by imagining a white light that slowly travels throughout the body, letting in light and energy while expelling tension and fear. Many commercial tapes are available.

Static muscular contraction occurs when muscles exert force but do not shorten because the resistance is greater than the contractile force of the muscle. Static contractions are isometric, which literally means “equal length.” Considerable force can be generated by contracting muscles isometrically.

Intensity and Duration

For muscular development and health enhancement, the intensity of resistance training may be set by selecting a weight that can be lifted at least 8 times but no more than 12 times. This weight probably represents 70% to 80% of a maximum effort. Each of these lifts is called a repetition. The duration of resistance training is determined by the number of repetitions of each exercise and the number of sets completed; 8 to 12 repetitions of an exercise constitutes one set of that exercise. If the development of strength is the primary goal, you may select the appropriate resistance for each exercise by determining, through trial and error, the amount of weight needed to perform 6 repetitions maximum (RM). This means that you are strong enough to perform 6 repetitions but not 7. This is the basis of progressive resistance exercise. For example, if the RM for the bench press is 120 Ib, you should perform 3 sets of this exercise in the following manner -

The intensity level for resistance exercise varies according to the system used. The intensity level for isometric exercise usually ranges from a minimum of two thirds maximum force to maximum force. The duration of exercise is the total of the time it takes to devote 30 seconds of muscle contraction to each of the exercises. The muscles should be stressed for 30 seconds at several joint angles in the range of motion.

Frequency

Isometrics can be performed every day because muscle soreness does not occur. However, for physiological and psychological reasons, you should designate 2 to 3 days of rest throughout the week.

The new ACSM guidelines for resistance training for healthy adults include the following:

• The program should consist of 8 to 10 exercises designed to stress the major muscle groups.
• The exercise program should be repeated a minimum of twice weekly.
• The exercise program should consist of a minimum of one set of 8 to 12 repetitions to near fatigue.

These must be regarded as minimum standards that will produce approximately 75% of the gain documented with resistance programs featuring three sets of each exercise 3 days per week. Resistance programs following the ACSM guidelines do not produce optimal results but are excellent adjuncts to the cardiorespiratory component and are appropriate when time is a limiting factor. Except for very advanced participants, resistance exercises should be performed no more than every other day.

Overload and Progression

The principle used to gain strength is straight forward the muscles must be subjected periodically to greater resistance as they adapt to the previous resistance. This exemplifies the overload principle, which applies to all muscles regardless of the system of training.

Overload may be applied by progressively increasing the amount of weight lifted or the number of repetitions performed or by decreasing rest time between sets. An increase in the number of repetitions leads to increases in muscle endurance, an increase in the amount of weight lifted leads to an increase in muscle strength, and a decrease in rest time increases muscular and aerobic endurance.

Calisthenics are not as effective as weight training in the development of strength because overload is more difficult to apply. In calisthenic type exercises the body weight is the resistance, and this can not be conveniently changed as participants become stronger. Calisthenics lose their effectiveness in developing strength rather quickly and become more associated with promoting muscle endurance.

The principle of progression relates to the application of overload or, more precisely, how much and when an increase in resistance should occur. In a progressive resistance system of 6 RM, overload is applied by adding more weight when the exerciser can perform more than 6 repetitions on more than one occasion with the current weight. When 6 RM is surpassed with the new weight, it is time to add again.

Specificity

The principle of specificity reflects the body’s response to exercise. The type of training dictates the type of muscle development. Training programs that emphasize high resistance and low repetitions increase muscle strength and size. The gains are the result of

• Muscle hypertrophy, which is an increase in the diameter of muscle fibers.
• The recruitment of more motor units.

Training programs that emphasize low resistance and a high number of repetitions develop muscle endurance. The high volume of work increases the blood and oxygen supply to the muscles by increasing capillary density and muscle myoglobin concentration. Myoglobin is similar to hemoglobin: it is an oxygen carrying protein that makes oxygen available to the muscle for contraction.

Strength development exercises are anaerobic. Anaerobic literally means “without oxygen,” and when applied to exercise, it refers to high intensity physical activities in which oxygen demand is above the level that can be supplied during performance. Short term supplies of fuel stored in the muscles provide the energy for anaerobic activities. As a result, these can only be sustained for several seconds. Sprinting 100 yards, lifting a heavy weight, and running up two or three flights of stairs are some examples of anaerobic activities.

Circuit Resistance Training

Circuit resistance training (CRT) is very effective for individuals who wish to develop several fitness dimensions simultaneously. Muscular strength and endurance, changes in body composition, and improvement in cardiorespiratory endurance can be attained together.

A circuit usually comprises 8 to 15 exercise stations. The weight selected for each exercise station should equal 40% to 55% of the exerciser’s capacity. The exerciser does as many repetitions as possible for 15 to 30 seconds at each station. The rest interval between exercise stations should equal the exercise time spent at each station. The circuit is repeated two to three times for a total elapsed time of 30 to 50 minutes per workout.

As fitness improves,overload can be applied by -

• Increasing the amount of weight at each station.
• Increasing the amount of exercise time at each station (up to 30 seconds).
• Decreasing the amount of rest between stations.
• Any combination of these.

The CRT system is challenging, versatile, and fun. Exercise stations can be rearranged, exercises that develop similar muscle groups can be substituted for each other, and the order in which the circuit is traversed can be changed. Because relatively light weights are used, the likelihood of injury is reduced. Circuits can be set up in relatively small spaces. Machine weights are ideal for CRT because of the speed that resistances can be changed, but free weights are adaptable to this system as well. The major limitation of CRT is that optimal gains in strength or cardiorespiratory endurance are difficult to achieve. Strength development occurs best by lifting very heavy weights combined with a substantial rest period between sets. Cardiorespiratory endurance can best be achieved through rhythmic and continuous activities, such as jogging, cycling, cross country skiing, and rowing, that are preformed for a minimum of 20 minutes per workout.

Developing a Flexibility Program

Flexibility can be improved by exercises that promote the elasticity of the soft tissues. These 10 minute exercises can be done every day, both before and after exercise, and also during days of rest from exercise.

Flexibility is an important component of a fitness program designed to improve total fitness. Stretching exercises improve flexibility but may not be effective in reducing injury from exercise. Muscle soreness and injury are possible when tight muscles are subjected to strenuous physical activity. Failure to stretch may appear to increase the potential for injury, but little evidence in the literature supports this idea.

Improving Flexibility

The term flexibility refers to the range of motion at a joint or series of joints, such as the elbow, shoulder, and knee. Flexibility is specific to each joint; that is, a person may be quite flexible in the shoulders but inflexible in the lower back. The flexibility of one joint cannot be predicted by measuring another, so several measurements at different sites are necessary to assess this component of fitness.

Flexibility is influenced by three factors:

• The bony structure of the joint,
• The amount of tissue around the joint, and
• The elasticity of the muscles, tendons, and ligaments that cross over the joint.

Improvement in flexibility is accomplished primarily by increasing the elasticity of muscles, tendons, and ligaments.