How to improve your performance with visualisation by September 3, 2017 at 2:43 am Lifestyle 0 Comment We take a look at how visualisation can improve your performance when it comes to training. One trip to your local gym and you will probably spot a lycra-clad fit-girl standing at her barbell in deadlift position – but without actually lifting the bar. Chances are she’s not absentmindedly staring into space but instead using cognitive strategies to psych herself up pre-lift, resulting in bigger and better PBs. The science Psyching yourself up has been shown to improve performance while training, and involves using all of your senses to create a mental picture of the task you are about to perform. This is backed by a recent literature review published in the Journal of Sports Science and Medicine which concluded that mental imagery was effective in improving tasks that required strength. The thought “There are many mental cues you can use to assist with getting into a positive mindset to perform a task. Psyching yourself up can be done through guided imagery, words of positivity, images, phrases, visualisation and more,” says exercise sport scientist, nutritionist and coach Alice Round. “If the correct mental imagery is employed it helps to clear the mind and to have a better understanding of the task, which will help to focus on the task at hand and improve confidence. The key is to ensure the mental imagery supports the goal and outcome in a positive and realistic way.” Using such strategies might not work in every scenario but can be adapted to suit your individual situation and the training you are employing. For example, Round recommends utilising mental imagery if you are going for a new one rep max (1RM) or rep PB at the gym. This might involve focusing on the outcomes and thinking about the positive emotions that come with success. If you’re a sprinter, the mental imagery might be a little different. “I’d advise the athlete to mentally run through the perfect race in their mind before stepping onto the track; imagine the perfect explosive start, complete power, then charging through the finish line in first place,” says Round. That said, as the great Jim Carey once told Oprah, you can’t just visualise and then go and eat a sandwich – obviously there’s hard work still to be done. Source link Share This Post: Facebook Twitter Google+ LinkedIn Pinterest Post navigation ‹ Previous BE A BADA** WITH A GOOD A** – BODYBOSS 12 WKS FITNESS GUIDE REVIEW | Lauren BenetNext › Are You Fresher’s Fit? Related Content Positive body image with the AnyBODY girls Georgia Gibbs & Kate Wasley 7 tips to create the perfect home office for productivity Success, career and lifestyle with Sophie Guidolin Meet your 2017 WH&F Brazilian Butterfly cover model winner Grace Shelmerdine more news from the blog Tackling anxiety Healthy Meals | Mixed Bean Stuffed Peppers Smoky Stuffed Sweet Potato Recipe | Vegetarian BBQ healthy cooking with oatmeal and benefits of eating oatmeal part 1 BIKINI BODY GUIDE Kayla Itsines Ita DAY 3 WEEK 1 – Completo CURVY FITNESS RUNESCAPE NERD GETS JACKED | 5 Year Fitness Transformation Drink Plenty Of Water | Summer Tips Curry Channa And Aloo (chickpeas with potato) vegetarian & gluten free – Chris De La Rosa Healthy, Feta-Stuffed Chicken : Cooking Delicious Food Disney World Vegan Food at Epcot – 2016 5 Reasons Why You Should Keep Up The Fitness Lifestyle After Your Early Years Ultimate protein pancake recipe Top Tips For Student Hangovers Homemade Sauce Recipe | Healthy Bolognese Sauce | Recipe By Ru Anderson EASY VEGAN DOG FOOD RECIPE ”Healthy Cooking” Ep# Santa Fe Chicken Salad part-1 (09 March 12) Health TV Why Should I Use A Calorie Counting App? How To Asian Quinoa Salad & Dressing-Vegan Food Recipes 10 year old kid makes choice to go vegetarian and explains why LIVE WEBINAR The Absolute Beginner’s Fitness Guide Collagen | Does It Give Your Whole Body A Lift? What Is Alpha Lipoic Acid? | Benefits, Side Effects & Dosage What Is Chlorella? What Are The Benefits? The Ultimate Chest Workout | Chest Variations Vegetarian Cholent Maple Syrup, Chocolate & Coffee Milkshake | Energy Boosting Shake Vegan Food/ Alternatives Haul | Maddie Caines VEGAN EXPLORER: LIDL – VEGANER FOOD HAUL Paragon : Gideon Build and Guide | Space Oddity BCAA Paper Cup Ice Lollies | Perfect Peach Tea ♥ What I Eat in a Week – Vegetarian ♥ Sports Anaemia In Women | Symptoms of Iron Deficiency Flaxseed Oil: The Complete Guide to Healthy Cooking Oils Add Comment Cancel replyYou must be logged in to post a comment.