the Free Hypnosis Social Network
Virtual Exercise
Back in the 1960s, the famous basketball experiment established that mental rehearsal of a skill is essentially as effective as physical rehearsal, at least when the person doing the rehearsing has some muscle memory for the skill.
Since then, the principle of mental rehearsal has been applied to a number of sports with similar results. More recently, though, this idea has been applied to weight training--athletes who visualized a workout actually built muscle mass! Here is an article on the subject:
http://www.mindpowernews.com/ImaginaryWorkout.htm
Well, I and several friends have been playing around with this concept. I made a recording to guide me in a visualization of engaging in an evening of my favorite kind of dance. As I mentioned in the comments section, I didn't realize how much it was helping until I slacked off. However, I still find that actual physical exercise is significantly more effective.
One of my friends and I were brainstorming the other night about ways to make virtual exercise more effective. Several questions came up:
1. Does specificity matter? In other words, is it enough to say, "Now you're dancing with great energy," or should I be mentally describing each step? Should I say, "Now you're doing fifteen sit-ups," or should I actually count them out?
I suspect that the latter is the case--more detail should help. In fact, I'm going to set my digital recorder in the room next time I go dancing, so as to later hear the music, the caller, and so on. My friend is considering doing the same at his dojo.
2. Does length of time matter? If I go dancing, I usually pull about two hours, but my recording is about half an hour.
Again, I suspect that could matter, but I also believe that incorporating time distortion should help. In my recording, I mention the moon being high overhead at the beginning of the dance, and the moon setting at the end.
3. Can suggestions that the effectiveness of each repetition is multiplied help?
Well, I honestly don't know, but I doubt it will hurt. I'd love to know other's thoughts about this.
4. Will suggestions that the mental workout continue during sleep be effective?
Again, I don't think any clinical trials have explored this, but I do know that a friend of mine tried this, and he woke up sore in the morning. Maybe suggestions about barely feeling the pain should be incorporated!
I've also wondered about the risk of injury. For example, I had tendonitis in the past, and I'm worried that my rowing machine may cause wrist pain or injury. If I visualize lengthy workouts on that machine, do I risk bringing on wrist pain?
Anyway, I'd like to throw this topic open for discussion. I don't believe that we'll ever replace physical activity with virtual workouts, but this could be an exciting new frontier for hypnosis. Many people who are overweight don't start exercising because they can only handle very little of it. Others overdo it on the first day and then can't move for days, leading them to abandon exercise. There are also people who can't work out because of injuries. In short, I see a lot of applications for this besides getting past my own laziness. :-)
James
Since then, the principle of mental rehearsal has been applied to a number of sports with similar results. More recently, though, this idea has been applied to weight training--athletes who visualized a workout actually built muscle mass! Here is an article on the subject:
http://www.mindpowernews.com/ImaginaryWorkout.htm
Well, I and several friends have been playing around with this concept. I made a recording to guide me in a visualization of engaging in an evening of my favorite kind of dance. As I mentioned in the comments section, I didn't realize how much it was helping until I slacked off. However, I still find that actual physical exercise is significantly more effective.
One of my friends and I were brainstorming the other night about ways to make virtual exercise more effective. Several questions came up:
1. Does specificity matter? In other words, is it enough to say, "Now you're dancing with great energy," or should I be mentally describing each step? Should I say, "Now you're doing fifteen sit-ups," or should I actually count them out?
I suspect that the latter is the case--more detail should help. In fact, I'm going to set my digital recorder in the room next time I go dancing, so as to later hear the music, the caller, and so on. My friend is considering doing the same at his dojo.
2. Does length of time matter? If I go dancing, I usually pull about two hours, but my recording is about half an hour.
Again, I suspect that could matter, but I also believe that incorporating time distortion should help. In my recording, I mention the moon being high overhead at the beginning of the dance, and the moon setting at the end.
3. Can suggestions that the effectiveness of each repetition is multiplied help?
Well, I honestly don't know, but I doubt it will hurt. I'd love to know other's thoughts about this.
4. Will suggestions that the mental workout continue during sleep be effective?
Again, I don't think any clinical trials have explored this, but I do know that a friend of mine tried this, and he woke up sore in the morning. Maybe suggestions about barely feeling the pain should be incorporated!
I've also wondered about the risk of injury. For example, I had tendonitis in the past, and I'm worried that my rowing machine may cause wrist pain or injury. If I visualize lengthy workouts on that machine, do I risk bringing on wrist pain?
Anyway, I'd like to throw this topic open for discussion. I don't believe that we'll ever replace physical activity with virtual workouts, but this could be an exciting new frontier for hypnosis. Many people who are overweight don't start exercising because they can only handle very little of it. Others overdo it on the first day and then can't move for days, leading them to abandon exercise. There are also people who can't work out because of injuries. In short, I see a lot of applications for this besides getting past my own laziness. :-)
James
Replies to This Discussion
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Permalink Reply by Walt Potter on
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James,
I use weight lifting for my strength training. I use a method called "super slow" . One set to failure, twice a week, no injuries. I can only get about one 30 minute session in per week. This will fit for a reasonable hypnosis session.
Time dilation will help. Each exercise takes about 2 minutes. I should be able to take that down to 30 and play up the going to failure.
Walt -
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Permalink Reply by James Hazlerig on -
Walt,
I look forward to hearing about your experience with this. It's an interesting area that needs to be explored further!
James -
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Permalink Reply by Linda Roan on -
Hi James and Walt:
First of all James thank you for starting this group. I discovered it on the day Ive finally reached a weight loss goal of 20 lbs. What a reward.
Regarding Virtual exercise I have had a couple of clients who have asked me to hypnotize them to use their Wii Fit Plus and I have been hypnotizing myself to follow the yoga programs on t.v. Other versions of Virtual, eh?
Linda -
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Permalink Reply by Karen Cook on -
Hi James
I thoroughly enjoyed that article on virtual exercise.
I too see many applications for the physically impaired and weight loss clients who are not yet physically able to gain full movement. I have a diabetic, overweight client in mind who's goal was to walk the length of a shopping centre, which she has now achieved, but no stairs involved. As her weight loss is very minimal despite her diligence with diet, I would like to incorporate virtual exercise into her hypnosis sessions. She's excellent at visualisation, and proficient at open-eye hypnosis. If muscles groups have been shown to be sore upon waking, is it possible to impact or harm heart/blood pressure?
I have read some of Milton Erickson's time distortion case histories which are fascinating, but I haven't learned the technique itself. In one case a musician was able to learn and rehearse whole symphonies in short ten minute visualisations. Any suggestions on scripts for this?
This is my first foray into discussion groups, so bear with me if I'm missing some discussion points.
Karen Cook -
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Permalink Reply by Kelley Woods on -
Hi Karen,
Brian David Phillips' video demonstrates his method for using time distortion to achieve quick results... It's crazy and fun!
http://www.youtube.com/watch?v=ujNxNhFZKsY
It would be interesting to use it for virtual exercise!
Kelley
Karen Cook said:Hi James
I thoroughly enjoyed that article on virtual exercise.
I too see many applications for the physically impaired and weight loss clients who are not yet physically able to gain full movement. I have a diabetic, overweight client in mind who's goal was to walk the length of a shopping centre, which she has now achieved, but no stairs involved. As her weight loss is very minimal despite her diligence with diet, I would like to incorporate virtual exercise into her hypnosis sessions. She's excellent at visualisation, and proficient at open-eye hypnosis. If muscles groups have been shown to be sore upon waking, is it possible to impact or harm heart/blood pressure?
I have read some of Milton Erickson's time distortion case histories which are fascinating, but I haven't learned the technique itself. In one case a musician was able to learn and rehearse whole symphonies in short ten minute visualisations. Any suggestions on scripts for this?
This is my first foray into discussion groups, so bear with me if I'm missing some discussion points.
Karen Cook -
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Permalink Reply by Karen Cook on
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Hi Kelly
That's an amazing clip, and it clearly demonstrates a valuable tool. Imagine - 3000 sit ups a night. I think I'll have to try it myself first!! I'm very grateful for your sharing.
warm regards
Karen -
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