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Theoretical Basis ZOOM MOVEMENT: A Unique Mind/body Approach to
Fitness
ZOOM MOVEMENT stresses the importance of the use of thought patterns to achieve
maximum results from an exercise or workout. The self – discipline necessary to flex muscles, to concentrate on the
motion, breathing technique and body alignment is the role the mind assumes in working the body during ZOOM MOVEMENT.
We no longer can consider the body as being compartmentalized but must “mentalize” during exercise using
mind and body as an integrated unit working to achieve optimum fitness. During ZOOM MOVEMENT, you use your own personal thought
pattern to guide you with positive thoughts or affirmations while using the tool of visualization to “see” what
you wish the muscles to look like and become. In this way, you get in touch with every muscle and muscle group in the body.
The ZOOM workout is done throughout by keeping the muscles tight, or we may say squeezed or flexed if preferred.
In learning this aspect of ZOOM, you learn to think through the body, either from hands to feet or feet to hands. This determines
your flow of thought and the way you think through the body. Keeping the muscles tight protects the joints and nerves. These
aspects of using a thought pattern throughout the exercises; keeping tight, concentrating on the motion, body alignment and
breathing is fitness awareness – an awareness that links mind and body. This is taught throughout ZOOM MOVEMENT. This
non-competitive and non-impact program insures that each participant works at their own ability level. The exercises are adaptable
for the physically challenged individual and can be done in a standing position, seated position, from a wheel chair or in
a supine position.
To
safely get the maximum effect out of the workout, isometric and isotonic contractions are done within the individual’s
own range of motion. No weights are necessary and music may be used to enhance the workout.
Relaxation is offered as an important part of ZOOM MOVEMENT. Participants experience tightness in the muscles throughout
the workout. This is necessary if they are to release tension and stress during the relaxation phase, which is done in exactly
the same manner as the exercises in the workout except the tempo is reduced and motions become more fluid, flowing effortlessly
as the participant allows tension to leave the body.
Relaxation is beneficial for everyone as an important
aspect of fitness, health and wellness. As mind and body come into alignment and work together, stored tension, fatigue and
stress are released where it is stored – at the cell level in the body, because all cells have memory.
Relaxation allows the opportunity for the release of stored tension in the muscles which helps the mind focus on
tasks at hand and feel more relaxed and energized. Participants often claim a reduction in stress, improved cardiovascular
response, increased concentration and the emergence of self-esteem and self control.
The skills and exercises learned through ZOOM MOVEMENT contribute to feelings of well being, increased strength,
coordination, flexibility, cardiovascular fitness and balance. We must realize that the positive feelings from exercise and
taking care of ourselves, affects all aspects of daily life. Thoughts, attitudes and emotions held in the mind physiologically
affect all body systems, particularly the endocrine system through the release of hormones which contribute to health or dis-ease.
Hormones from endocrine glands in turn affect every cell in the human body. Love, joy, happiness, positive attitudes and emotions
contribute to a state of health and well-being. Prevention through participation in exercise which incorporates a unique holistic,
integrated approach, such as ZOOM MOVEMENT, is most valuable. The ease, simplicity and adaptability of ZOOM MOVEMENT to all
ages and physical conditions make ZOOM MOVEMENT a unique program to help improve an individual’s quality of life.
Affirmations
Affirmations are positive thoughts and phrases you can repeat either silently or aloud to yourself whenever the need
or desire arises (Stevenson 1990). Affirmations are powerful positive statements that are deliberately introduced into our
consciousness (Lerner, 1986, pp. 9-10). These affirmations are a powerful, positive influence upon your workout results and
your overall level of wellness (Stevenson 1990). Learning to use affirmations with ZOOM MOVEMENT can be a catalyst for positive
self-change. Participants choose their own positive thoughts to repeat to themselves as they workout. “If a thought
in the mind is reinforced long enough, it will eventually become a belief” (Lerner, 1986).
“Do affirmations really
work? Research shows they do. For example, Cancer patients are taught to use affirmations because, used with a commitment
and enthusiasm, affirmations can have a powerful impact on beliefs, emotions and health”, says O. Carl Simonton, M.D.,
head of the Simonton Cancer Center and author of Getting Well Again.
Herbert Benson, M.D., a professor at Harvard Medical School, President of the Mind/Body Institute at the New England
Deaconess Hospital, and author of a book that contains affirmations, The Maximum Mind, agrees: “The mind affects
the body; thoughts can alter physiology. Stressful thoughts lead to stressful reactions, while affirmations can lead to positive
physiological changes.”
“When used properly, along with relaxation
techniques, affirmations allow you to achieve a focused state of mind”, says Dr. Benson. “It’s
here, according to Milton H. Erickson, M.D., the noted psychiatrist, that all true change takes place.” J. Iaconetti,
“Positive thinking works!” New Woman, June 1991 p.30. “Positive states of mind have a very beneficial
effect on mental and physical health.” Daniel Goleman, Ph.D. “They are most effective when part of a comprehensive
health approach.”(Benson)
Lerner’s theory (1986) behind affirmations is this, “What we believe, we will become. What we choose
to believe will ultimately rule our world. If we choose to believe we are victims-so we are. However, if we make a conscious
decision to choose health, joy and love, we will have it (p.9).”
Visualizations
Visualizations are also incorporated throughout the ZOOM MOVEMENT program. Participants learn to picture each muscle
as completely or ideally developed with shape, strength and size as they wish it to be. Using your mind to imagine the kind
of body or fitness level you wish to have and concentrating on this mental picture is a form of “creative visualization”.
Top athletes and performers are increasingly using creative visualization as an important component of their success. It makes
sense if you remember that to a profound extent, whatever we think (and thus, believe), is what we become (Stevenson). “You’re
not what you think you are…You are what you think” (John Powers – writer, speaker).
Breathing
Proper breathing is vital to keep a fresh supply of oxygen to your lungs and muscles while getting rid of carbon dioxide and toxins. During exercise, you should exhale upon exertion (Stevenson). “The more air you move, the healthier you will be, because the functioning of all systems of the body depends on delivery of oxygen and removal of carbon dioxide.” A. Weil, M.D., Natural Health, Natural Medicine, 1990. Breath is life energy. The aerobic aspect of ZOOM MOVEMENT is a wonderful tonic for the respiratory system as it works that system and helps condition nerves and muscles that control it. “The more we expand our breathing, the more vitality we have (Weil, P.88).
Relaxation
The term relaxation refers to the inborn capacity of the
body to enter a special state which is characterized by a reduced heart rate, lowered blood pressure, decreased rate of breathing,
slower brain waves and an overall reduction of the speed of metabolism (Benson, H. 1985, Beyond the Relaxation Response,
P.4). In addition, the changes produced by relaxation counteract the harmful effects of stress.
“In deep muscle relaxation, it is theorized that if the muscles of the body are relaxed, the mind in turn will
be quieted.” (Humphrey, J. (1988) Teaching Children to Relax, P.60) Although mental and muscular tensions are
interrelated, it is in the muscle that the tension state is manifested (Humphrey, 1988 P.61). A crucial component of ZOOM
MOVEMENT is learning to flex, squeeze or tighten all the muscles of the body while executing the various movements (Stevenson
P.3). The more intense the workout, the more the participant will want, need or desire the opportunity to allow stress to
leave the body during relaxation. According to Humphrey, one must sense the feeling of tension in order to experience the
feeling of relaxation (P.63). Relaxation can be further enhanced by taking deep breaths and letting them out slowly. “If
you feel any tightness in a particular area of the body, visualize breathing into that body part to relieve stress.”(Stevenson
P.3) Closing the eyes during relaxation may also assist some participants in maintaining a focused, quiet state of mind if
they desire to do so.
The relaxation phase of ZOOM MOVEMENT uses the same
routines or sequence of exercises as were used during the workout except the participant does not flex, stay tight or squeeze
the muscles, but allows the body to become relaxed and the movements become very slow, flowing and graceful as participants
move from one exercise to the next.
Music
Music can be used to enhance your workout. “Appropriate
music may be chosen from a vast range including popular hits, jazz, soft rock, classical, Far Eastern, Indian or any favorite
ethnic melodies. Often several different types of music are successfully combined to correspond with the warm up phase, active
workout phase and the cool down phase.” (Stevenson 1990, P.3) Music that uplifts and/or inspires serves to enhance the
performance of the participant through reducing stress, thus facilitating increased focus for particular tasks.
Resources
Lerner, R (1986, July-August),
Affirmations for Self-healing, Changes, PP9-10.
Stevenson, J.J. (1990). ZOOM: Mobile Fitness System,
Oshtemo, MI.
A. Weil, M.D., Natural Health, Natural Medicine, 1990
Benson, H. 1985, Beyond the
Relaxation Response, P.4
Humphrey, J. (1988) Teaching Children to Relax, P.60
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