How to Use Your Imagination to Reach Your Fitness Goals

Hello!

Your imagination can help you reach your fitness goals. Mental performance experts and science agree that it can.

A study published in the Journal of Imagery Research in Sport and Physical Activity showed that seven confessed non-runners were able to complete an ultramarathon using a motivational intervention called functional imagery training (FIT). We review the latest research and ask a mental-performance consultant for his thoughts on how imagery and visualization can be applied to our workouts.

Imagining Success

“An ultramarathon requires a lot of mettle as well as physical strength—even from people who run regularly,” said Jon Rhodes, lead researcher of the study and a professor at the University of Plymouth. This technique helps athletes retain motivation during key points of races or workouts.

An athlete might imagine talking to her partner about the hard work she did climbing that hill. The more detailed your imagery, the better. Picture yourself sitting on your deck sipping a cup of tea as you tell your spouse all about your amazing hike today or how proud and happy you were to have completed your fifth long-distance walk of the week.

It works especially well when your walk or hike starts to feel boring—these vivid images can help you push through those tough moments.

Krista Chandler, a mental-performance consultant in Ontario, prefers the term “imagery” because it implies using many senses. When people talk about visualization, they usually mean relying on sight alone. With imagery, we don’t just picture the scene—we also feel it, hear it, and even taste or smell elements of it.

For example, imagine a workout using several senses: you hear your breathing, feel the saltiness of sweat on your skin, and sense the wind against your face. We can also picture ourselves standing tall after the session. The more senses you combine into one rich mental image, the more effective it becomes.

How to Use Imagery for Yourself

Chandler suggests picturing yourself winning a marathon. Although it may sound daunting, the goal is simply to imagine yourself being more focused, confident, or mentally tough during difficult moments. She uses this approach on mornings when getting out of bed for a run or walk feels especially hard.

Imagery is powerful because anyone can do it and, like any skill, it improves with practice. Children naturally excel at it because their imaginations are still highly active. Adults often need to train the ability again. Chandler recommends starting with something simple that engages all the senses—such as imagining you are eating a watermelon.

Close your eyes and feel the watermelon’s weight in your hands. Notice juice dripping down your fingers, the bright color of the flesh, the green rind, the sweetness of the first bite, and the juice running down your chin. Once you have mastered simple scenes like this, you can move on to sport-specific imagery.

One effective exercise is to visualize the “getting-ready-to-go” routine that leads you out the door for a workout. Chandler explains that this builds functional equivalence: the same neurons that fire when you actually perform an action also activate—though to a lesser extent—when you vividly imagine it. You are essentially training your brain to be ready for action.

Many people unintentionally use imagery against themselves by replaying past failures. This lowers confidence. Instead, when a workout doesn’t go as planned, visualize how you will approach it differently next time and get back on track.

---

Also read:

• Want to Achieve Success with HVAC Field Service Software?
• What is the Parabolic Stop and Reverse Indicator?
• Quasacoins (QUA) sent to participants in the QUASA airdrop on 08/04/2021

---

The Bottom Line

It is possible to practice imagery for just a few minutes each week and reap meaningful benefits. You can use spare moments—such as waiting in line at the grocery store—to visualize yourself completing your next workout or maintaining a walk streak. Picture yourself jumping out of bed excited to run or finishing household chores with energy left for exercise. Your brain may surprise you with how effectively it can motivate your body.

Thank you!
Join us on social networks!
See you!