“Wax On Wax Off” – Discipline Makes You Feel Good
Posted: Monday, January 09, 2012
by Christofer French
Rain Dancer Associates, LLC
When “Karate Kid” came out in the early 80’s, I had a bunch of kids. They were spread out over high school and junior high school and then one in elementary school I was constantly after them to organize their time, get into athletics, get into the band, learn an instrument. When the movie came out, it was a tremendous hit, but the “wax on, wax off” was a phrase I used in a chorus of fatherly admonitions. After awhile, they got the point, but didn’t really appreciate my repeated instruction. I did not have them wax the car, but there were things that “needed” waxing, but we all had chores that fell in that realm.
I was learning about this, as indeed was the world of research. The dialogue was a great sing song elegant little scene that is indeed unforgettable now.
Miyagi: First, wash all car. Then wax. Wax on...
Daniel: Hey, why do I have to...?
Miyagi: Ah ah! Remember deal! No questions!
Daniel: Yeah, but...
Miyagi: Hai!
[makes circular gestures with each hand]
Miyagi: Wax on, right hand. Wax off, left hand. Wax on, wax off. Breathe in through nose, out the mouth. Wax on, wax off. Don't forget to breathe, very important.
[walks away, still making circular motions with hands]
Miyagi: Wax on, wax off. Wax on, wax off.
Serotonin
Serotonin is a brain chemical that helps move messages throughout the nervous system. This neurotransmitter performs many functions, including regulating mood, appetite and the sleep/wake cycle. Consuming certain foods helps stimulate the production of serotonin in the brain---and so does exercise.
Serotonin and Depression
Approximately 75 percent of this chemical is located in cells of the gut, where it regulates intestinal movements. The rest is synthesized in neurons of the brain; it's here that serotonin influences mood. High levels are associated with an elevated mood while low levels are associated with depression. Though many neurotransmitters work in harmony to influence mood, serotonin is one of the most important. Its levels are influenced by external factors, such as sunlight, diet and exercise.
Influence of Exercise on Serotonin
According to the National Institute for Health and Clinical Excellence, of the United Kingdom, exercise increases brain serotonin function in humans. A study published in Neuropsychopharmacology revealed that there are two mechanisms by which physical activity increases brain serotonin. First, motor activity increases the rate and frequency at which serotonin is "fired" within the brain, resulting in an increase in both the release and synthesis of it. Secondly, regular exercise increases the level of tryptophan in the brain (an amino acid used to manufacture serotonin). The exact mechanism is not clearly understood; however, it is clear that aerobic exercise improves mood through increasing brain serotonin levels.
Exercise Recommendations
Yoga, Pilates, weight trainingand stretching are fantastic exercises for strength, flexibility and stress management. However, aerobic exercise, including walking, running, biking, swimming (among others) seem to be the most effective at increasing serotonin synthesis in the brain. Have you ever heard of a "runner's high?" Well, it describes the effect of "feel good" neurotransmitter chemicals released during exercise that elevate mood during and after a workout. The optimal amount of exercise needed to enhance serotonin synthesis in the brain is 3 hours weekly, or 30 minutes most days of the week. Thirty minute sessions may be divided throughout the day in three 10-minute increments.
Modern Image that Spells Doom for Healthy Serotonin Levels
· Endless Texting – Immobilizing Teens in a Couch for hours
· Endless Gaming – Freezing young Bodies in slumped cadaverous state when they should be running and jumping and leaping.
· Parents investing in toys and tools that discourage movement, exercise, discipline
The 10,000 Hour Rule and the Importance of Repetition
The 2011 MIT Sloan Sports Analytics Conference, held in Boston this past weekend, opened with a panel moderated by author Malcolm Gladwell. In his recent smash hit Outliers, Gladwell outlined the "10,000-Hour Rule", a theory that asserts that 10,000 hours of deliberate, repetitive practice and development is a magic benchmark for achieving greatness in many fields.
New York Giants DE Justin Tuck was also a panelist, and he was asked to address this notion of unfulfilled promise and the importance of diligent, repeated skill development from the professional athlete's perspective. Tuck said that he agreed with the idea that concentrated and single-minded skill development had the potential to change the course of an athlete's career;
Ironic that often it is the average talent with great training that becomes the scholastic example and the brilliant talent that just coasts that is more like a “shooting star” who leaves the sky after a time. Again, the importance of discipline and repetition is emphasized at VERY HIGH levels of talent, as well as AVERAGE levels of talent.
Tuck knew of players whose natural talent was so exceptional that they did not repeat hard exercise and repetition of fundamentals. He concluded that there talent in the end did not give them the ability to compete at higher levels.
In the Absence of Discipline Kids Turn to Substance Abuse
Serotonin looms as significant again in this cycle we are discussing. When you sit around, your serotonin levels decrease, and kids who need a charge, a thrill, an unforgettable moment start turning to substances. Knowing that your kids, and you are getting good natural internal substances can perhaps show us all that the brain WANTS to have good feelings, but there are safer and healthier ways of doing so.
This is in a sense OLD WISDOM, but it seems somehow that every generation we need to hear about the beneficial effects of exercise, repetition in not only games but also arts and music. If we do not pay attention to these issues, our kids end up having to listen to the likes of Johnny Cash’s warnings:
“Come on you gotta listen unto me,
lay off that whiskey and let that cocaine be.” ~ Johnny Cash
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Top-level comments on this article: (6 total)This is a great article. I like your depth of info especially on serotonin. The way you explain repetitious activities beats the old saying practice makes perfect. Helpful, informative, to the point and well researched. Thanks.Thanks very much. People don't realize how sleep, good mood, positive outlook all go together under serotonin's influence.I hope it's okay... I pinned this article to my homepage due to it's importance in regard to my resolution to exercise and eat healthy....hopefully, others will see and read your important message.
I may have put this comment in wrong place.....laughing.Thank you very much. I "don't mind" at all.
Great way to convince us of the importance of exercise, and the release of Serotonin. Enjoyed it, informative, and encouraging.If people would equate exercise with mood elevation and good sleep, instead of "weight loss", they might be more successful at staying such good habits. Thanks much.
Great Job Christofer! I wonder about times when i'll be able to write so clearly as you!Thank you for your support.
A good read, thanks. I think I'm sitting in front of the typewriter too much. I've wornall the wax off the table top.Excellent observation. Thanks.
Hi Christopher thanks for sharing. Getting kids to exercise more in 2012. Prime example: This Christmas and the Christmas before that, and so on, not a kid to be seen out riding a bike or on roller skates. We have the internet and play stations to thank for that, Oh well it is 2012. However I will keep this in mind for my kids, till others oblivious to the importance of exercise see sense
Keep well
KacyIt's funny, average people who are on the right path by doing regular profitable exercise don't have problems with drugs like the non movers. Honestly, a funny way of seeing it is -- Serotonin is the "drug" inside you that you can truly enjoy - Appalling what our society is doing to "normalcy". Thanks so much for your comment. I am looking to getting to know you better.Beautifully informative.A really good article. I reckon I must need more exercise to fix my writers block; without it I can practice, practice, practice writing as often as possible but I am never impressed by what I write while I'm blocked.
This is such an exciting article to read, Christofer, and very timely for me. Thanks! I love the 10,000 hour thing, it takes all the magical thinking out of success and makes it accessible to everybody. When I was learning the violin, my teacher said success is 5% talent 95% work. I think often people look at somebody successful and think they're lucky to be so talented, but it's not about luck, and as you say, it's not always even about brilliant talent.
You've inspired my next article; thanks again! :)
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