Mindful Movement: How Coaches Can Design Exercise Routines to Maximize Flow State

How might coaches structure sets of exercises so that they engage the mind as well as the body?

One concept that may help solve this problem is ‘flow’, a term coined by Mihaly Csikszentmihalyi, one of the founders of positive psychology. ‘Flow’ describes a state wherein someone is so absorbed in an activity that nothing else seems to matter. This state, according to Csikszentmihalyi, consists of seven elements:

1. A challenging activity that requires skills.

2. A merging of action and awareness.

3. Clear goals and feedback.

4. Concentration on the task at hand.

5. A paradox of control.

6. A loss of self-consciousness.

7. A transformation of time.

I will focus on the first and third elements because these seem to be under the control of the coach. The coach sets a challenge that matches the skills of the participant, and helps participants overcome this challenge by setting goals and offering feedback. As participants develop their skills the coach then sets more difficult challenges.

A challenging activity that requires skills

What is a ‘challenge’ in the context of exercise? In sports science there is a principle known as the FITT principle (frequency, intensity, time, type) that usually describes the modifiable elements of a training programme:

• Frequency refers to how many days a week the participant is training.

• Intensity refers to the load they are using that particular training period.

• Timing refers to the length of the training period.

• Type refers to the specific version or form of exercise that is being performed.

However, the FITT principle may also describe the modifiable elements of a specific exercise:

• Frequency: increasing or decreasing the number of repetitions or sets.

• Intensity: increasing or decreasing the load of an exercise.

• Timing: increasing or decreasing the time limit for an exercise.

• Type: increasing or decreasing the skill-based components of an exercise.

Clear goals and feedback

What are ‘goals’ in the context of exercise? Again the FITT principle may prove usefu;:

• If the challenge is 30 repetitions of an exercise, an initial goal may be 5 repetitions.

• If the challenge is to lift 100kg, the initial goal may be 10kg.

• If the challenge is to run 100 metres in 10 seconds, the initial goal may be to run 100 metres in 15 seconds.

• If the challenge is to do a muscle-up, the initial goal may be to do a negative pull-up.

The ‘feedback’ in each context would be the current ‘score’ in relation to the goal or challenge.

Application

How might a coach create a sit-up routine that applies the idea of flow, including the elements of challenge, skill, goals and feedback?

Below is an example of such a routine. The challenge is 150 sit-ups in 3 minutes (not including rest) for individuals who can do 50-60 sit-ups per minute. It consists of three sets, each more challenging than the previous one, in which the participant must do a specific number of reps within a specific time limit. Both the reps and the time-limit go up in each set.

Challenge: 150 sit-ups in 3 minutes (not including rest).

Skill: Participants who can do 50-60 sit-ups per minute.

Goal:

• First Set

  • Target: 30 sit-ups

  • Time Limit: 30 seconds

  • Rest: 10-15 seconds

• Second Set

  • Target: 50 sit-ups

  • Time Limit: 60 seconds.

  • Rest: 10-15 seconds

• Third Set

  • Target: 70 sit-ups

  • Time Limit: 90 seconds

Feedback: Whatever the individual scores in each set.