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Train to reach your goals without lifting a finger: New research shows that mental imagery techniques can help you stick with exercise, eat better, and boost strength and flexibility.
How does it work? “The most important energy system in exercise is the central nervous system,” explains Rick Mayo, owner of North Point Personal Fitness in Roswell, Georgia. “Essentially the brain must get the message to the muscles to fire and relax at the appropriate times and in the appropriate sequence. Visualization basically ‘wakes up’ the neurological components of the activity or lift before it ever begins.”
When it comes to other goals—like eating better or sticking with a plan—imagery helps you anticipate what you’ll need to do and prepare for potential snags. Here’s how to use your mind to whip your body into shape.
Stick with your exercise plan
In a 2010 study from the Journal of Sport & Exercise Psychology, participants who imagined an ideal future version of themselves were more likely to continue exercising long-term. Study author Kathleen Martin Ginis, Ph.D., professor of kinesiology at McMaster University, believes the imagery helped participants tap into what they should do to achieve their vision.
Imagine this: Picture the fittest version of yourself. Visualize your super-fit self taking specific actions that will lead to your success—like driving straight to the gym after work, parking and walking in, changing in the locker room, and hitting the weights. The more detail, the better.
Lift more weight
In just one session, athletes who used mental imagery between sets of leg presses had more strength gains—and were able to lift more reps—than a no-imagery group, reports a study published last year in the Journal of Strength and Conditioning Research.
Imagine this: Between sets, Mayo says, “Close your eyes and let the entire experience play out in your mind. Imagine yourself approaching the bar, and feel its texture and temperature in your hands. Think of how your shoulders and upper back must tense to support the weight on your shoulders. Visualize taking a deep breath and squatting with perfect form, then feeling your leg muscles fire and tense as you squeeze the weight back to the top position.”
Eat better
A recent study from McGill University examined the use of imagery in increasing fruit consumption. Subjects who planned to eat more fruit and visualized themselves doing so doubled the amount of fruit they ate over the next week.
Imagine this: Instead of just planning to “eat better,” think of your typical day and the foods you’ll eat, where you’ll get them, and when and where you’ll eat them. Actually play out each step in your head.
Be more flexible
In a study that appeared last year in the Journal of Sports Sciences, swimmers who participated in a 5-week imagery program for 25 minutes, three times a week gained more flexibility in their a control group.
Imagine this: A U.K. study from the European Journal of Sport Science found mental imagery is most effective when it’s personalized, so be sure to hold your mental stretch for as long as you would a real one, and incorporate elements of your own experience—for example, if hamstring stretches are especially challenging for you, your imagery should reflect that.
How does it work? “The most important energy system in exercise is the central nervous system,” explains Rick Mayo, owner of North Point Personal Fitness in Roswell, Georgia. “Essentially the brain must get the message to the muscles to fire and relax at the appropriate times and in the appropriate sequence. Visualization basically ‘wakes up’ the neurological components of the activity or lift before it ever begins.”
When it comes to other goals—like eating better or sticking with a plan—imagery helps you anticipate what you’ll need to do and prepare for potential snags. Here’s how to use your mind to whip your body into shape.
Stick with your exercise plan
In a 2010 study from the Journal of Sport & Exercise Psychology, participants who imagined an ideal future version of themselves were more likely to continue exercising long-term. Study author Kathleen Martin Ginis, Ph.D., professor of kinesiology at McMaster University, believes the imagery helped participants tap into what they should do to achieve their vision.
Imagine this: Picture the fittest version of yourself. Visualize your super-fit self taking specific actions that will lead to your success—like driving straight to the gym after work, parking and walking in, changing in the locker room, and hitting the weights. The more detail, the better.
Lift more weight
In just one session, athletes who used mental imagery between sets of leg presses had more strength gains—and were able to lift more reps—than a no-imagery group, reports a study published last year in the Journal of Strength and Conditioning Research.
Imagine this: Between sets, Mayo says, “Close your eyes and let the entire experience play out in your mind. Imagine yourself approaching the bar, and feel its texture and temperature in your hands. Think of how your shoulders and upper back must tense to support the weight on your shoulders. Visualize taking a deep breath and squatting with perfect form, then feeling your leg muscles fire and tense as you squeeze the weight back to the top position.”
Eat better
A recent study from McGill University examined the use of imagery in increasing fruit consumption. Subjects who planned to eat more fruit and visualized themselves doing so doubled the amount of fruit they ate over the next week.
Imagine this: Instead of just planning to “eat better,” think of your typical day and the foods you’ll eat, where you’ll get them, and when and where you’ll eat them. Actually play out each step in your head.
Be more flexible
In a study that appeared last year in the Journal of Sports Sciences, swimmers who participated in a 5-week imagery program for 25 minutes, three times a week gained more flexibility in their a control group.
Imagine this: A U.K. study from the European Journal of Sport Science found mental imagery is most effective when it’s personalized, so be sure to hold your mental stretch for as long as you would a real one, and incorporate elements of your own experience—for example, if hamstring stretches are especially challenging for you, your imagery should reflect that.