From: hubermanlab
Physical performance and flexibility are critical aspects of not just athletic pursuits but also general well-being. In a recent podcast episode by Andrew Huberman, several scientifically backed techniques to enhance these areas were discussed. Below, we explore some of these valuable strategies.
Skill Acquisition and Repetitions
A central theme in enhancing physical performance is understanding the role of repetitions in skill acquisition. Rather than focusing solely on time, it is the number of repetitions that significantly impacts learning and performance enhancement. Increasing the number of repetitions, even with the presence of errors, accelerates the learning process by promoting neuroplasticity.
As Huberman explains, “Performing as many repetitions per unit time as you possibly can… is key to skill learning” [00:37:01].
Role of Errors in Learning
Errors play a critical role in facilitating neuroplasticity and enhancing learning. They act as cues for error correction and activate the brain’s attention networks, allowing one to focus on necessary adjustments in technique. Huberman highlights a study by Norman et al., which reveals that errors stimulate brain areas involved in attention, crucial for skill refinement the importance of making errors in skill acquisition [00:40:00].
The Importance of Rest and Recovery
A surprising yet effective strategy for skill consolidation is resting immediately after practice. This “idle time” allows the brain to replay motor sequences backward, leading to better consolidation of learned skills. Huberman cites research showing that such post-training rest enhances the retention and application of new skills [00:48:35].
Visualization and Mental Rehearsal
While not a replacement for physical practice, visualization can supplement physical training. Engaging the upper motor neurons during visualization activates similar pathways as actual movement, providing partial improvement in skill acquisition. However, the physical execution of a task remains more effective for optimal gains impact of visualization on goal pursuit [01:29:39].
Enhancing Flexibility with the Cerebellum
Flexibility is not just about muscle elasticity but also involves neural pathways. Huberman describes a technique using the cerebellum that involves moving your eyes to their peripheral limits, effectively increasing the range of motion for physical tasks. This relationship between visual fields and muscular movement can be harnessed to expand flexibility role of nervous system in flexibility [01:25:00].
Conclusion
Techniques to enhance physical performance and flexibility require an integrated approach involving repetition, leveraging errors, ensuring rest, and strategically using visualization. These practices, informed by neuroscience, offer practical pathways to improve performance whether you’re an athlete or an enthusiast aiming for better health and skill proficiency.