Ways to Enhance Physical Performance

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Ways to Enhance Physical Performance

Get and adequate amount of rest

Sleep is very important for physical development as it allows for muscle recovery time. During this time protein synthesis occurs and human growth hormones are released. Your muscle tissues are also repaired and there is more blood flow throughout your body. All of this allows for muscle growth during sleep so it is necessary to get 7-10 hours of sleep each night if you want to see improvements in performance.

Track your performances

After competitions you can keep a record of the things you did well and the things you need to improve on. This will allow you to focus your training on what you need to improve on and result in improvement. Also, you can keep track of your placement in the competion and the statistics which will allow you to visually see your improvements.

During training sessions you can keep a journal and write down the weight you lifted and the number of reps and sets you completed. By doing this you can slowly increase these numbers and see improvements giving you a sense of accomplishment.

Train your brain

Visualization is another important skill to use to train your brain. This skill helps your body know how to perform movements properly enhancing your abilities.

As much as it is important to train your muscles it is just as important to train your brain. Without control over your relaxation and arouse states it is very hard to perform well as you will be either too out of control or too relaxed. You want to be focused and in control to perform your best.

Recovery time is important

Incorporate off-days into your training schedule, make sure these days the only activity if any that you are doing is short walks, yoga, or stretching. You want these days to be very light.

You may think that the key to enhancing your performance is to go hard all the time and workout as much as you can, but this is not the case. To improve, you need to allow your body time to rest and recover. Your muscles need this time to process the work load you previously have out on them so they can develop and grow.

Incorporate different workouts

For example; Monday you work you quads and hamstrings by doing squats and lunges. Tuesday you work triceps and biceps. Wednesday you play soccer or dance as cross training. Thursday you train legs again but perform exercises like jumps and spirts.

You can create a training plan that is specific for your goals. Within this plan make sure to not be repeating the same exercises everyday. Rather, make a plan that incorperates cross training and different exercises everyday.