Mind to muscle connection: Applying psychology into fitness
Introduction
We often tend to overlook the impact of our mindset on fitness. Our focus is usually on aspects like the ideal amount of carbohydrates in a diet and customized exercise programs for achieving our desired physique. While these are all crucial, it’s equally important to understand how psychological factors influence our behavior and motivation so that it can enable us to stick to a fitness routine while effectively managing stress and time.
Whether you’re new to incorporating exercise into your lifestyle or an intermediate fitness enthusiast looking to improve your progress, this article will offer practical insights supported by extensive research on how to optimize your mindset for fitness. We’ll delve into the theories related to goal setting methods, explore the role of visualization and mindfulness in fitness and discuss how positive reinforcement and setting cues can help establish fitness related habits.
By the end of this article you’ll have an understanding of how these psychological concepts impact your fitness goals. You’ll also gain knowledge on making them more achievable and rewarding in the long run. So prepare to embark on a trip that will not just help you physically but mentally as well.
Setting goals and aligning values
The important aspect, for anyone regardless of their fitness level is to establish specific objectives. However, it is quite common for individuals including myself to aim for goals that may be beyond our capabilities. While pushing ourselves outside our comfort zone is beneficial, it’s crucial to acknowledge that beginners must grasp the principles of fitness first. As doing so can help prevent injuries along the way and avoid disappointment from the expectations we set. Thus, I will delve into the fundamentals of goal setting and explore its types.
In your fitness journey, you can utilize two types of goals which are performance goals and process goals. Performance based objectives revolve around achieving benchmarks like losing an amount of weight or attaining a personal record in a particular exercise.
On the other hand, process goals concentrate on the specific actions and skills required to accomplish those outcomes — focusing on aspects such, as exercise form, training duration, frequency and intensity levels needed or appropriate nutrition based on individual dietary needs.
Both types of goals have their benefits. However, a study conducted by Williamson and his colleagues in 2022 suggests that focusing on improving process goals first might be more advantageous for beginners since this approach allows individuals to concentrate on comprehending and committing to the steps required to achieve a goal. Focusing on process goal can also help establish a foundation of knowledge and experience that can be applied when pursuing performance goals.
The study further explains how prioritizing process goals can optimize self efficacy, which refers to an individuals confidence in their abilities. It makes sense because the more you practice and improve upon each step involved, then the higher your chances are towards attaining your performance goal.
Now although this may seem obvious, based on my experience as a trainer, many people tend to complicate the goal setting process which is understandable due to the abundance of information available online.
For this reason, frameworks such as S.M.A.R.T Goals as mentioned by Houston in 2019 can be useful when simplifying the process for beginners by providing realistic goals that align with their current abilities and have meaningful deadlines.
To begin, let me explain the basics of setting S.M.A.R.T goals and provide some examples to help you understand it better. S.M.A.R.T Stands for Specific, Measurable, Achievable, Relevant and Time bound. A S.M.A.R.T Goal is one that’s clear, quantifiable, realistic, meaningful and has a deadline.
For instance, instead of saying “I want to get fit “, you can make your goal more specific by aiming to cycle for 30 minutes without stopping within the three months so that you can enjoy biking with your friends. This example meets all the criteria of a S.M.A.R.T goal since it is specific in measuring progress within a timeframe, it is achievable and personally relevant.
However, keep in mind that goal setting is an ongoing process within the framework of S.M.A.R.T and thus, should be regularly evaluated to make positive adjustments based on your lifestyle and ensure consistent progress.
Before we move on to the concept it’s also important to integrate exercise into your life by aligning your fitness goals with your values and interests. By doing this, you can create a goal and maintain the necessary motivation for your fitness routine.
Setting goals to lose weight can be an example especially if you’re a parent who wants to have fun playing ball games with your children or if you want to feel confident, on a beach vacation. When we view fitness through the lens of goals like these, it can help us develop an internal locus of control over our outcomes. This means recognizing that we have the power to shape outcomes based on our actions.
A study by Bryans article supports this point and elaborated about how our behaviours are either reinforced or punished depending on where we put our internal locus of control. Which to simplify means that whatever we perceive to have control over determines our responses to the actions we take.
For that reason, spending some time to reflect and write down your core personal values and how its relevant to fitness would be essential for building mental stamina and self-efficacy in pursuing fitness goals. After all, the outcomes we experience are a result of the actions we take from our thoughts and beliefs.
Visualization and mindfulness
Another effective approach in the realm of fitness is using visualization and mindfulness techniques as tools.
Visualization, which has its roots in the field of psychology involves mentally executing the exercise to the best of your abilities. This mental rehearsal can make a difference in your fitness journey.
Lets consider weightlifting for example. If you’re new to it, then you might feel overwhelmed by the weights and complex movements. That’s where visualization comes into play.
Picture yourself flawlessly executing a deadlift.
Feeling the weight in your hands, maintaining a posture and lifting with power and perfect control.
This kind of practice can boost your confidence to perform the activity and enhance your skill, ultimately improving your overall performance.
To back this up, a study conducted by Watkins and Turner in 2020 highlighted the significance of visualization. Participants who visualized themselves performing the task predicted an improvement in their strength during exercise. They also demonstrated better outcomes compared to those who didn’t practice visualization.
The researchers further explained that visualization acts as a stimulus for priming the body’s performance on the mentally rehearsed exercises. They attributed this effect to the neurons in our brain responding to the stimulation induced by visualization.
So when you’re working out next time, consider incorporating visualization as part of your warm-up routine to optimize the chosen exercises. Moving on to another idea that can complement visualization is the concept of mindfulness.
According to Lynn and her colleagues, mindfulness refers to the state of being fully present in a non-judgmental way. An example of this would be observing the sensations you experience in a detached manner. They also suggested that applying mindfulness to exercise can be practical in helping individuals increase their awareness, exercise self efficacy and motivation.
Additionally, a study by Campbell in 2021 highlights how mindfulness can also aid individuals in reducing the risk of injury during exercise by being more attuned to their body movements while exerting effort.
To provide an example of incorporating mindfulness and visualization into fitness, you could start your workout with a brief mental body scan to check how your muscles and joints feel for that day during warm up.
As you focus on the sensations in your muscles, you can enhance your workout productivity by using visualization techniques. Those visualizations can be applied before performing exercises like squats or bench presses by imagining yourself smoothly moving through the motions with perfect form and alignment. Then picture which muscles will be engaged first and how to move them in the perfect sequence.
When you progress through your workout session, be sure to maintain a mindful state by paying attention to your breathing, heart rate and muscle tension. This will allow you to adjust your intensity levels accordingly while staying present and focused on each exercise.
With practice, this combination of mindfulness and visualization can help you reach a state where distractions are minimized allowing for optimal concentration during your workouts.
Building habits with positive reinforcement and cues
Establishing habits with positive reinforcement and cues is another aspect of achieving fitness goals. By building habits, you reduce relying on willpower alone. This makes it easier to stay committed to a fitness goal even when your motivation is low. Habits develop based on the feedback we receive from engaging in repeated behaviors.
Those behaviours also takes various forms and can be explained by a popular concept called positive reinforcement. Positive reinforcement is a principle in psychology that involves using a reward to encourage behaviors.
To elaborate on that, when it comes to receiving feedback through reinforcement, it can be effective if we use meaningful reminders to help us automatically perform the desired habits. These reminders, also known as cues can be things like times, places or events that prompt us to engage in a habit and also creates a connection between the habit and the situation.
In terms of fitness, positive reinforcement can be combined with cues to remind and motivate individuals to continue their desired behaviors. This approach can help people stay committed to their fitness goals and deal with setbacks.
A study conducted by Hawalder and his colleagues in 2022 supports this idea and emphasizes how modifying behaviors based on cues and intentions supported by reinforcement is crucial for promoting and sustaining fitness related habits. The researchers also highlight the importance of understanding what triggers our behaviors when we plan on making changes so that we can develop strategies for replacing undesirable habits.
So enough of the theoretical talk, here are some practical steps you can follow to build habits that support your fitness plan:
Start small and easy: Avoid setting objectives that are unrealistic or overwhelming as they may lead you to give up. It’s important to challenge yourself and is equally essential to find a level of difficulty that’s sustainable and fits within your daily routine. For instance you can begin by incorporating activities, like walking or light bodyweight workouts for 10 minutes each day gradually increasing the duration and intensity as you become more comfortable.
Positive reinforcement: If you find your fitness routine unpleasant or burdensome then it becomes harder to stick with it in the long run. Therefore it’s crucial to choose activities that bring enjoyment and provide a sense of reward while still yielding results. For example consider treating yourself when you achieve goals — indulge in a bath after a challenging workout, treat yourself to new workout gear after reaching a fitness milestone or simply savor a delicious yet healthy snack while watching a movie following an intense exercise session. By doing so, you are positively reinforcing the behaviour of exercising. On a side note, it’s also vital to remember that building habits is one of the keys to maintaining your fitness progress over time.
Setting Cues: Cues can also be helpful in promoting fitness related behavior changes. For example setting an alarm with a tune can serve as a signal to get dressed for your workout and head to the gym. Similarly visual cues, like keeping your running shoes by the door can act as a reminder to engage in some cardio before enjoying a meal. Another example is setting reminders on your phone at the end of the day to ensure you have a nutritious meal for dinner. By implementing these cues, you can gain control over habits that align with your fitness goals while applying positive reinforcement principles. Remember that forming habits takes time so its important to continue practicing them just like you would improve your exercise technique during a workout.
Conclusion
To sum up, this article has explored how psychology can be applied to fitness in various ways. The first concept is to use goal-setting to help us create and follow effective fitness plans, using concepts such as SMART goals, process goals, and performance goals. Furthermore, the importance of aligning personal values with fitness goals is complementary to any goal-setting that’s used since it can aid in sustaining motivation and commitment to fitness goals in the long term.
Following from that is to employ visualisation and mindfulness to enhance our fitness experience by improving our mental state and focus before and during physical activity. The final concept is to apply positive reinforcement to help us increase our self-efficacy in exercise and build healthy habits by rewarding ourselves for our progress.
These psychological strategies can help us optimize our fitness journey and achieve desired outcomes. By combining physical training with psychological strategies, we can access our potential and overcome various challenges.
To put it briefly, improving our fitness is not only a matter of physical health but also an aspect of mental well-being. This acknowledgement allows us to embrace a holistic view towards health, enabling us to pursue fitness in a more balanced manner, sustainably as well as effectively.
References
Bryan, A. (2021) Internal vs External locus of control:7 Examples & Theories. PositivePsychology.com. Retrieved from https://positivepsychology.com/internal-external-locus-of-control/
Campbell, M. L. (2021). Mindfulness-Based Practices for the Impaired Performance Athlete. All Graduate Plan B and other Reports. 1582. https://digitalcommons.usu.edu/gradreports/1582
Hawlader, M.D.H., Mozid, NE., Sharmin, S. et al. Correction to: The art of forming habits: applying habit theory in changing physical activity behaviour. J Public Health (Berl.) (2022). https://doi.org/10.1007/s10389-022-01778-0
Houston, E. (2019). What is goal setting and how to do it. PositivePsychology.com. Retrieved from https://positivepsychology.com/goal-setting/
Lynn, S., Satyal, M. K., Smith, A. J., Tasnim, N., Gyamfi, D., English, D. F., Suzuki, W. A., & Basso, J. C. (2022). Mindfulness and Exercise: A Cross-Sectional Investigation of the Impact of Dispositional Mindfulness on Exercise Motivation and Experience. Frontiers in Sports and Active Living. https://doi.org/10.3389/fspor.2022.934657
Ollie Williamson, Christian Swann, Kyle J.M. Bennett, Matthew D. Bird, Scott G. Goddard, Matthew J. Schweickle & Patricia C. Jackman (2022) The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis, International Review of Sport and Exercise Psychology, DOI: 10.1080/1750984X.2022.2116723
Watkins, Janette & Turner, Zach. (2020). Positive Visualization and Its Effects on Strength Training. Impulse.
