The’article Exercice physique et santé mentale : réduire le stress, mieux dormir et booster sa confiance appearde first on Coachmichel Coach Sportif, Sport Santé, Préparateur physique, Sophrologue Paris et 92.

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When we talk about mental preparation, we refer mainly to sport, because the mind plays an important role in it. In addition to physical preparation, it allows athletes to prepare and be ready for a competition or performance.

It helps to strengthen mental and cognitive capacities while preserving the balance and development of the athlete.

This involves focusing entirely on the psychological state in order to prepare it to deal more easily and serenely with the difficulties imposed by top-level sport and any positive or negative situation that may arise.

More …

Mental preparation brings more than we think to physical training.

It is a psychological work that provides additional tools to prepare a competition and improve performance for the sole purpose of achieving a goal.

It allows you to progress and express yourself fully while having the means to have the mental capacities and skills necessary to achieve a sporting feat.

It is a psychological support that is intended for both amateur athletes and high-level competitors. This conditioning has several benefits.

Indeed, it helps to learn to manage emotional states such as anger, fear or stress, to remove possible blockages, to optimize concentration, to develop leadership, to boost confidence and to bring well-being to better understand competitions.

But it also helps to control negative thoughts, promote recovery, become aware of one’s behaviour, increase concentration abilities tenfold and raise awareness of injuries, fatigue, pain and failures.

The athlete can be physically, tactically and technically ready, but without this preparation, he can miss the event, so that mental preparation has an essential place in the field of sport.

Individual and collective mental preparation

There are 2 types of mental preparation: individual and collective. The first is to mentally prepare a particular athlete. During this intervention, he answers a precise diagnosis such as the stress management problem or develops and improves all his mental abilities.

For this type of conditioning, the session lasts on average one hour, but always according to the objective to be achieved. The second consists in working on a team where all the players are present.

The mental trainer then proposes methods, remediation and strategies to meet the coach’s request and objectives to be achieved.

The intervention is based on the development of group cohesion, the highlighting of the group leader, the development of combativeness, the improvement of communication within the team…

The methods used

Different methods are used to mentally prepare for a competition or performance, they must be adapted to each athlete.

There is hypnosis, mental imagery or visualization, self-suggestion, relaxation techniques, NLP, sophrology, emotional intelligence or cognitive and behavioural techniques.

But there are also performance routines that promote relaxation, concentration and combativeness as well as internal dialogue.

Preparation is essential to successful training, and it goes beyond simple sports competition by allowing people to approach events with serenity and confidence.

Almost all athletes use these techniques without the help of a mental coach, and the benefits are many to mention only the flawless mind, the achievement of goals, the pleasure of everyday life, a good level of stress and activated fluidity.

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The mind-muscle connection

The mind-muscle connection is not to be neglected. There seems to be a significant interest in addressing it.

What if, during an exercise, simply concentrating on the muscles involved could improve the quality of your workout?

This is what some practitioners have been thinking for many years now. But now there are studies to answer this question.

Low-intensity study.

Studies that have asked their candidates to focus on their movements, or on the muscles involved, during an exercise at less than 50% of their maximal strength or 1 repetition (1RM).

During the exercises, when there was concentration, without any change in the load or speed of execution, muscle recruitment was better.

In other words, simply by focusing their attention on the muscles they wanted to work, the candidates increased the number of activated muscle fibres. This is an important factor in the subsequent initiation of muscle growth.

And at a higher intensity ? 

And if it works at a low current, can it also work at a higher current, such as with a higher load?

A study has been set up. Exercises were performed at various intensities at 20, 40, 50, 60 and 80% of the candidates’ 1 MR.

In addition, the candidates were subjected to 3 different instructions during a Chest press. The first was to push the bar normally.

The second was to focus on the muscles of the pectoralis major and the third was to focus on their triceps.)

And if it works at a low current, can it also work at a higher current, such as with a higher load?

A study has been set up. Exercises were performed at various intensities at 20, 40, 50, 60 and 80% of the candidates’ 1 MR.

In addition, the candidates were subjected to 3 different instructions during a Chest press. The first was to push the bar normally.

The second was to focus on the muscles of the pectoralis major and the third was to focus on their triceps.)

The limits of the mind-muscle relationship.

The study notes that at 80% of MRI, the difference in activation between the muscles was not significant. That is, there appears to be a threshold of intensity at which focusing on a particular muscle does not add up.

For example, at a certain workload, it might be difficult to really focus on one muscle or another because the mind would be taken over by the action of lifting the bar.

The result of the study could also be explained by the disparity in the level of practitioners who served as guinea pigs. Indeed, in another study conducted on American Division 3 footballers, the results were indeed significant at 80% of the participants’ 1RM.

To put it simply, it is possible that concentration is more effective when the practitioner has a better level.

The limits of the mind-muscle relationship.

These studies show that, whatever the level of the practitioner, concentration on movement and muscles is favourable to a better muscular development.

Concentrating solely on the load to be lifted is not as effective as visualising the muscles being lifted.

Every practitioner should therefore learn to focus better during an exercise in which he already has a good command of the movement.

Obviously, this will work better for an experienced practitioner who already has good control of his muscle contractions and has a good experience in the exercises performed.

These studies also suggest that intense concentration on the muscles involved in a rehabilitation exercise could improve results.

Even back then..

At the time, Arnold was already talking about developing a better mind-muscle connection. When he trained, he visualized his muscles to improve his sensations and results.

He even went further by visualizing his next reps during breaks and visualizing the physique he was trying to achieve. Then, he imagined himself with that physique.

He could, for example, visualize his biceps as mountains of muscles and then imagine himself lifting weights with those huge biceps. A kind of positive reinforcement, no doubt comparable to the Coué method.

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 How to be in good physical condition 

A good physical condition is the basis for sports and greater efficiency.

This helps you feel in great shape and be at your best depending on the training you do.

By definition, it is the optimal form to practice a sporting activity.

In this way, you can achieve a performance and improve your personal record. However, if you are not in good shape, the results will not meet your expectations, and there is a risk of injury.

Physical and mental preparation

The first step to optimal fitness is to follow a regular workout that is adapted to your abilities and progress. The secret is to choose a physical activity that is physically accessible to you.

So, train your physical qualities, and prepare yourself technically. To prepare your body for intense exercise, you will need to do light jogging as well as some muscle strengthening and stretching.

But also, train your attention span and concentration. After training, manage recovery, and maintain a healthy lifestyle adapted to your sports practice.

A good diet

Nutrition is essential. So, adopt a healthy, varied and balanced diet based on thoughtful food choices. To guide you in your needs and objectives, do not hesitate to consult a specialist (dietitian or nutritionist).

Your body needs all the nutrients it needs to develop normally and to have a large muscle mass. Mineral salts, fats, carbohydrates, proteins… must always be in the right proportions.

Forget cakes, candies, fries, burgers… which can only harm your health in the absolute. Nevertheless you can and it is recommended to have your little cheatmeal from time to time.

Hydration

The human body needs to hydrate regularly to compensate for daily water losses (urine and perspiration), and this is true for everyone, especially athletes of all levels and all sports activities.

Thus, it is essential to drink water before, during and after physical training for better fitness and for safe sport. Soft drinks should be banned for better physical performance.

Listening to your body

Even if humans can push certain limits, this is not the case when you want to be in optimal physical condition.

It is necessary to know how to limit oneself in one’s practice, to become aware of the state of physical and psychological fatigue and to familiarize oneself with the physiological limits by going slowly into the sports discipline.

Thus, to recover better mentally and physically, you will need to know how to stop, limit and control the increase in stress imposed on your body.

The importance of rest

Rest is a crucial factor when it comes to improving physical fitness. This is the basis of your body’s adaptation processes.

In other words, the stimulus representing physical activity can only generate adaptations if there is a sufficient rest period.

Thus, the absence or insufficiency of rest leads to a reduction in physiological adaptations.

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Many people think that weight training is only for muscle gain and does not help in weight loss.

But that’s not true, since this exercise can help you lose weight, it not only builds muscle mass, but also helps your body burn more calories.

In fact, when it comes to slimming, targeted muscle training is more effective than cardiovascular exercise.

Why can it help you lose weight ? 

To lose weight, it is essential to force the body to draw its energy from fat reserves by using the heart rate where the body will consume a maximum of fat equivalent on average between 70 to 80% of the maximum heart rate.

This heart rate can be achieved through physical activity such as weight training.

By doing this sport, you double the benefit, first by building muscle, second by accelerating weight loss.

It should be noted that the more muscles are developed, the more calories are burned.

Getting stronger to lose weight is therefore a good idea, and the results can be seen quickly provided that the practice is regular.

However, effective weight loss is a long-term process, and this is always accompanied by varied, healthy and balanced nutrition.

You have to consume less, but better and enjoy yourself from time to time without ever going overboard.

The basic principle for weight loss

By practicing weight training, you have the opportunity to sculpt your body in a harmonious way and draw tonic curves to have a perfect silhouette, but also you improve your physical condition, your muscle tone, your posture and your joints.

You increase the basic metabolism by developing muscle mass so you can burn more calories even during sleep.

So, this sport helps to lose fat in the long term while promoting long-term weight stability. Also, muscle growth increases the number of insulin receptors.

To lower blood sugar levels, your body produces less insulin and can release fat. In addition, according to specialists, one kilo of muscle burns 80 kcal/day. In addition, the advantage of this discipline is that there are several training methods that can easily achieve the objectives.

The basic principle for weight loss

For weight loss with this sport, it is best to use a sports coach who can offer an adapted and carefully chosen program. But the ideal training to lose weight is endurance strength training with 6 to 8 sets, 15 to 30 repetitions and short recoveries between sets (15 to 45 seconds).

You will need to find a load that allows you to be out of breath while performing all the series and repetitions. You should follow a one-hour program of muscle exercise 3 to 4 times a week.

The other days are useful to allow the muscles to rebuild. For the duration of the session, this should not exceed 1h 20 per day in order not to cause muscle loss or excessive muscle stress. The intensity must be moderate, and the loads used must be light to medium.

When the practice is well mastered, you can integrate intensification methods without lengthening the sessions. To burn more calories, do functional exercises (traction, squat, pumps and bench press lying and lifted off the ground…) using the big muscles: back, legs, chest and buttocks.

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 Sports nutrition.

The body needs the right nutrients during sport. If one of them is missing, performance will be less effective with the risk of injury, and recovery will be difficult.

However, it is not only necessary to eat to support efforts, sports nutrition also depends on practice.

In any case, for the body to function properly during intense physical activity, a healthy, varied and balanced diet that meets the needs of carbohydrates, protein, minerals and fat is always required.

The basics of a good diet

Each food includes macronutrients (fats, carbohydrates and proteins) and micronutrients (antioxidants, fibre, vitamins, minerals and trace elements). Each of its components plays an important role in the functioning of the organization. Proteins are the building blocks of the body, and they are very useful for athletes practicing weight training.

Proteins cover 10 to 15% of the daily food intake. Carbohydrates provide energy for intense efforts and classes as well as for sports activities. They must cover 50 to 55% of the daily food intake.

Lipids have an important energy role, and they must cover 30 to 35% of the daily food intake. While a balanced distribution of carbohydrates, proteins and fats is important for a good sports diet, micronutrients are not to be outdone.

They are useful for the proper functioning of organs because of their role in protecting the body. Micronutrients cannot be produced by the body and must be provided by a quality diet. All this is essential for good nutrition and better physical condition.

Foods to choose from

At the top of the list for good nutrition is spirulina, which is the algae of athletes. With its excellent protein content, it is appreciated for gaining muscle mass, but it is also very important for oxygenating muscles. Then there is egg white, the first food of the muscle since it is the best source of protein before beef and chicken.

These proteins are ideal for maintaining tissue substance and for rapid muscle mass building. Quinoa replaces pasta, and is perfect for athletes deficient in a distorted or inappropriate diet who want to get back in shape and have more stamina. Honey should also be consumed regularly as it protects against hypoglycemia.

It is low in sucrose, but rich in fructose and carbohydrates. Athletes should also consume garlic to lower blood pressure and maintain blood flow. Note that seasonal vegetables and fruits grown according to organic farming standards are preferable to processed products from the agri-food industry.

The importance of good hydration

The athlete’s enemy is dehydration as it is responsible for a significant loss of muscle capacity. Water accounts for about 65% of the body’s weight. Good hydration during sport is necessary to recover well, to prevent the risk of injury, to regulate body temperature and to push back the threshold of physical fatigue.

Water also compensates for losses of trace elements and minerals through perspiration while helping the body eliminate metabolic waste products from the kidneys. Tea with its antioxidant and nutritional properties is also crucial in sports nutrition.

Indeed, it is very effective against intense physical exertion. Last but not least, dietary supplements are not necessary for both top and middle level athletes as the objective is to keep fit.

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