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How To Overcome All of Those Negative Thoughts WhileWorking Out

如何克服健身中的負面思想

Dr. Michael Mantell

What motivating workout thoughts do youhave when you exercise? The famed Swiss psychiatrist, Carl Jung, observed,“Thinking is difficult, that’s why most people judge.” When you lookaround the gym, isn’t that what you see many people doing? Wait a minute!What are you doing looking at what other people are doing on a Total Gym?Probably judging!

在運動時你會想些什麼來給自己激勵鼓勵？瑞士著名的精神醫生卡爾·榮格說：“思考是艱難的, 所以人們選擇評判他人”。當你環顧四周時，你所看到的很多人不正在做這個嗎？但是等等！在盯著別人在引力設備上做什麼的時候，你自己在作甚？很可能也在評判！

Here’s an example of workoutthoughts you may have a chuckle over. If only it weren’t allthat common.

這個關於健身念頭的例子也許會博得大家一笑。然而它並非離你我很遙遠。

There’s no doubt at all that everything -everything- is, infact, in our heads. We don’t eat poorly, healthy, do a Total Gymworkout, skip it, find success or failure at work and in ourrelationships, do well or poorly in school and on the sports field – withoutthinking. Yes, “the link is what you think.”

毫無疑問，這所有的一切事實上都源自於我們的思想。不論我們吃的是否健康，是參加引力訓練還是翹課，在工作與人際交往中成功還是失敗，在學習上以及體育場上表現上佳或者平庸，我們都無法擺脫與之相應的思考。是的，“關鍵是你在想什麼”。

In “The Brain That Changes Itself”, Norman Doidge,MD, describes how thoughts literally alter brain anatomy canhelp develop muscle strength. In one study, subjects whoimagined doing a strength training exercise, increased their actual musclestrength by 22%, compared to 30% in those who didthe exercise. Focusing your mind on a muscle when youwork it, has been shown to work that muscle 22% harder. That’samazing!

在《自我變革的頭腦》”一書中，作者NormanDoidge（醫學博士）描繪了思想如何真切地改變大腦的解剖結構從而說明構建肌肉力量。在一項研究中，實驗物件僅僅憑藉想像自己在做力量訓練便實際提升了肌肉力量22%；相比之下，實際上做了力量訓練的人肌肉力量提高了30%。所以在訓練一塊肌肉時，如果你將思想集中在它上面，你就會得到22%的額外成效。這簡直太棒了！

So if imagining some action and actually doing itrequires the same motor and sensory programs in the brain, and everythought you have changes the structure and functioning of your brain, don’t youthink you’d be better off recognizing, rejecting, and replacing someof your negative and distracting thoughts that you carryaround during your workouts?

所以，如果想像一個行動和實際執行它在大腦中所需的運動與感知過程是相同的，如果你的每一個想法都會改變大腦的結構和運作，你不認為在運動時你應該去辨識、拒絕和更換掉某些消極的和讓你分心的雜念嗎？

Sure it’s normal to compare how you look to others. But beware.Comparing too often leads to despairing. It’s common to negatively judgeand condemn yourself when you see someone, who appears similar to you,lifting more, running faster, sweating more, jumping higher and smiling a wholelot more than you do. People think so much about themselves inrelationship to others in the gym that they turn their entire workout intoa contest. This compare and despair, self and other-evaluation game leadsto sadness, depression and even leaving the gym.

當然，將自己和他人對比是正常現象。但是要小心，經常做比較的話會導致絕望。你經常會在這樣的情況下負面評價甚至譴責自己：有一個人看起來與你差不多，可他卻舉重更多，跑得更快，流更多汗，跳得更高，更時常保持著微笑。在健身房裡人們把太多的注意力放在了自己和他人的對比之上，由此把健身徹底變成了競賽。這種比較-絕望、評判自我-他人的遊戲最終會導致沮喪、抑鬱甚至放棄健身。

Of course, there are those who think they are proud ofthemselves in that they look better, work harder, attend moreregularly – it’s just a compare game in reverse that’s played until,yep, you guessed it, they turn up on the losing end.

當然，也有一些人認為他們值得為自己驕傲，因為他們擁有更好的外表、訓練的更加努力、出勤更多- 但這只是那個比較遊戲的逆向版本；它可以玩下去，直到他們自己變成了輸家。

There are those who Demand, Insist and Expect(DIE) a certain level of effort from themselves or thinkthat others “must” notice their level of improvement or six packor “guns.” They may erroneously think they are “too fat,” “shouldn’t bewearing those leggings,” etc. They are only setting themselves up to feelmisery by that kind of “demanding” thinking when other people don’tcomply with what they think they should do, or how they think they mustlook. This type of thinking leads to anger…and even leaving the gym.

有些人渴求、堅持和期待（DIE）自己達到一定的成果，或者認為他人“必須”注意到他們的進步、6塊腹肌、強壯的肱二頭肌等。這些人可能會錯誤地認為他們“太胖”，“不應該穿這樣的緊身衣”等。這些人持有“苛刻”的想法，而當別人沒做到他們認為這些人本應該做的事情的時候，或者當這些的人外表不符合他們的期待的時候，他們就會感到非常痛苦。這樣的想法讓他們感到憤怒，甚至放棄健身。

Then there are those who fill their mindswith doubt and dread thinking about what others may be thinkingabout them. When people doubt their power, they givepower to their doubt. They fill their thoughts worrying aboutwhether they are doing an exercise correctly with “perfect form,” worrying thatthey missed a rep – these folks create anxiety in themselves…andeven leave the gym because of it.

還有些人滿腦子裡裝的都是懷疑和擔憂，一直在想別人會怎麼看待他們。當人們懷疑自己的力量時，他們賦予懷疑予力量。他們內心中充滿了擔憂，擔心自己是否在以“完美的方式”正確地練習，擔心漏掉了一次動作-這些人給自己帶來了焦慮，甚至為此而放棄健身。

Get it? Think about and be mindfullyfocused on your actual musclesand your own workout, instead of running otherpeople’s races, doing their workouts in your head, or wondering whatthey’re thinking. Who cares what they are thinking? It’s really none ofyour business.

明白了嗎？你該多想想自己的肌肉和自己的訓練，把注意力集中在這上面，而不是在ㄊㄡ裡想著別人怎麼健身，或者猜想他們在想些什麼。誰在乎他們在想什麼？這跟你真的毫無關係。

Pre-workout thoughts through the process of mental rehearsal,slowing and focusing your thinking, will help you think in ahealthy, positive and productive way during your workout. Beforeyour next workout, close your eyes, take a number of deep breaths, (norobes or incense needed), and simply imagine performing your workout freeof outside negative or condemning thoughts, mentally reviewing thetype of workout you want, seeing your workout clearly, mentally planning eachstep and thought you want to have. Focusing your mind this way, riddingyourself off derailing, demotivating and distracting thoughts will lead to amore fulfilling workout experience, improved performance,clearer results…and greater adherence.

運動之前你可以在腦海中排練，讓思維慢下來、變得集中起來；這樣的練前思考將有助於你在鍛煉過程中以健康、積極和富有成效的方式思考。在下一次運動前，閉上眼睛，來幾次深呼吸（不需要身穿長袍或點燃熏香），然後拋開消極和責備的念頭，簡單地想像做那些練習，在腦海中過一遍你想要做的練習，清晰地呈現鍛煉過程，計畫動作的每一步以及你想要的那些有益的想法。將精力集中在這些方面，拋開那些使人迷亂、洩氣和分神的想法；這樣一來你會獲得更加滿足的健身體驗，更好的運動狀態和更明顯的效果，因而你會更加努力堅持下去。

Yep, it really is ALL in your head.

是的，一切源自於你的思想。

Dr. Michael is a transformational behavior& leadership coach in San Diego, California with more than 40 yearsexperience as a clinical psychologist. His career includes serving as the ChiefPsychologist for Children’s Hospital in San Diego, and was the founding ChiefPsychologist for the San Diego Police Department, where he led that departmentfor more than a decade. He served on the faculty of UCSD’s School of Medicine,Dept. of Psychiatry, and as a Senior Executive Organizational LeadershipConsultant for many top-tier companies in the US and abroad.

邁克爾博士是加利福尼亞州聖地牙哥的”變革型行為與領導力”教練，擁有40多年的臨床心理學家經驗。他的職業生涯包括擔任聖地牙哥兒童醫院首席心理學家，並且是聖地牙哥警察局的創始首席心理學家，他領導該部門十多年。他曾在加利福尼亞大大學聖地牙哥分校醫學院精神病學系擔任教師，並在美國和國外許多頂級公司擔任高級行政組織領導顧問。