Benefits of non-contact exercise for athletes – athletes

We are bombarded with information. In reality, our senses receive 10 billion bits of information per second, but… The brain can only process a limited amount From him. In this modern world of digital overstimulation and information overload, there is a legitimate case for unplugging exercise and using it as an analogue island.

Unplugged exercise is physical activity performed while completely disconnected from digital stimuli, such as phones, television, podcasts, or digital tracking devices. While there’s certainly value in built-in workouts (e.g., guided training sessions, motivational music, or heart rate tracking), there’s also the risk of digital temptations, like texting, scrolling, checking email, or focusing on metrics that aren’t immediately useful.

How your phone affects your exercise

The beauty of triathlon is that it naturally invites us to disconnect from and interact with our surroundings. Some aspects of training, such as swimming or cycling outdoors, are simply not conducive to using a cell phone. However, these natural limits don’t exist in strength training or trainer/treadmill workouts, so it’s easier to bring your phone with you. The goal is to be aware of how you use your smartphone during training.

When you stay plugged in while working out, the way you handle your device matters. One study Examined the effects of cell phone use on exercise enjoyment, rating of perceived exertion (RPE), and intensity. Participants who texted while riding a stationary bike perceived their exercise as more intense than the control group perceived. However, participants who listened to music recorded a higher heart rate than those who texted or talked, suggesting that Music may motivate us to work harder.

last He studies found that smartphone use (e.g., texting, using social media apps, playing games, checking email, and/or talking) during a 30-minute body resistance workout reduced perceived enjoyment and productivity. The group that only used their phones to listen to music while exercising scored higher on enjoyment and productivity.

Plugged workouts may also contribute to mental fatigue, which can backfire by making your workouts less effective. research Researchers on endurance athletes suggest that mental fatigue can make workouts more difficult by increasing RPE and decreasing motivational drive. So, when the brain is already exhausted by the cognitive demands of everyday life and spends hours filtering out digital noise and shifting attention between tasks (e.g., task switching), exercise may feel less like a reset and more like an additional demand on an already taxed system.

The power of presence

Keep this in mind: One of the reasons why daring workouts feel so good is because the physical exertion forces us to be present. With so much of the day spent navigating competing distractions, it’s almost a relief to be where your feet are. So, maybe we could all benefit from leaning into that more. What if you used more of your practice to reclaim your mental energy, refocus your attention, and reconnect with your mind and body?

Tips for unplugging electricity during workouts

Create a digital buffer zone

The physical and mental effects of a training session depend in part on what you do before you even start sweating. It turns out that scrolling before exercise can negatively impact your performance. One study found that people who scrolled on social media apps for 30 minutes before a strength workout felt more mentally exhausted and performed worse (as measured by load size) than the control group. So refrain from scrolling to protect your mental energy during the 30 minutes before your sweat session. If you’re looking for inspiration, check out Travis Mundell’s tips Establish better digital boundaries around workouts.

Place your phone out of sight

To completely unplug, leave your phone in another room. Researchers She found that the mere presence of your phone can reduce cognitive performance on complex tasks, even if notifications are silenced.

While some endurance exercises may not require cognitive effort, they can serve as a form of mental recovery, a benefit you’re missing out on if your brain is devoting some of its resources to “monitoring” your phone.

Use observed rate of effort

Instead of relying on data from your watch, bike computer or phone while training, use it Rate of Perceived Exertion (RPE). RPE ranges from 0 (no effort) to 10 (maximum effort) and is a way to evaluate how hard you work during a training session that does not rely on any external devices. Cool-down cycles in the pool may seem like 2 or 3; Bike hill repeats may seem like 9 or 10; The stable operating voltage may look like 7.

Your RPE values ​​are unique to you and will require some practice before you feel confident using this metric as a way to track your exercise productivity.

Be a jelly bean counter.

If you want to use analog, you might be better off sweetening it. Take off your watch and count laps in the pool using everyone’s favorite jelly bean method Triathlete Editor Susan Lackey when doing so Swimming exercise 100 x 100. Place a container of jelly beans on the pool deck next to an empty container. After each round (or 100, if that’s what you’re counting), transfer one jelly bean to the empty container, or shake it out of the container and into your mouth for a little treat.

If it seems messy, or you hate jelly, try the alphabetical method. For each character/roll, repeat the positive quality you want to embody as a triathlete (e.g., ambitious, bold, calm, disciplined, etc.).

You don’t need to unplug for every workout; This is neither realistic nor necessarily helpful. But unplugging at least once a week is likely to benefit your mental health and growth potential. Non-contact exercises can reduce the load on your nervous system, improve your body awareness, and train your mind to stay present during discomfort.

So include some digital silence and notice your experience – this may be just what you need to get the most out of your workouts.