How can I finally take off? How can I integrate more sports into my daily life? We ask ourselves these questions from time to time. Fortunately, there are always people who can be cut off. Dr. Michele Ufer is one of these people. The friendly sports psychologist is known for his extreme sporting activities and is one of the most successful runners in Germany. BUNTE.de met him. He tells us why we should all have a marginal experience and how we can finally motivate ourselves to lose weight and exercise.
At the top of the video: that's why you should absolutely jog!
BUNTE.de: Dr. med. Shore, you are known for your boundless experiences. Should everyone have had a life-limiting experience?
Michele Ufer: When asked, it is clear that the limit experiments are only for extreme athletes or extreme types – it's nonsense. Each learning process requires a limit experience. Children would never learn to walk if they did not reach their limits and could fall, then get up and try the next step. We would never learn to speak without pushing the limits of our linguistic possibilities: to make mistakes, to learn and to progress. We all know the border experiences of everyday life and this is natural. Everyone comes somewhere, somewhere at their limits. We must also say: here is a limit, please, do not talk to me like this – delimiting yourself here is also a limit experience. Limit experiences are the foundation of any learning and development process.
Is a limit experiment always automatically something positive or are there also negative forms?
It depends on how far you go. Of course, there is also a situation in which you go beyond learning and enter a zone of stress and self-locking – it can be a less constructive experience limit.
What has been your most flagrant or formative border experience so far?
Good question – certainly my first competition, what I did and where I ran in the Atacama desert with very little preparation. Everyone said it did not work that way. I have worked a lot with mental techniques, which worked very well.
Among other things, I had a crazy experience of self-orientation and personality training with young adults from different cultures. There were Arabs, Poles, Americans and French – peoples of seven or eight nations – and we find ourselves in the Lake Geneva region through the mountains. We were doing mountaineering and climbing. The programs lasted three weeks. The first day, the Arabs arrived. We walked on a park bench and did some exercises. During this half-hour walk, the Arabs started swearing – they were sometimes overweight – and shouted, "Sir, I'm going to die, I want to call my father and he'll send a helicopter" – that meant seriously. For me as a coach, it was a limit experience, but of course for the participants. In this complexity, it was breathtaking – even if I did not run or something like that.
What can we learn as a "normal" person from extreme athletes? What qualities do we like to look for?
On the one hand, the realization that marginal experiences are not bad, but fundamentally important to develop further. The ability to gather the courage to venture into new areas where you have never been before and where you do not know if you can do it. The ability to manage feelings It is often said that mountaineers are tired of life – this is not true at all. On the contrary, they want to live in a very intensive way. They do not completely dispel their fear, but use it as an indicator and indicator. Fear has a function: when I'm scared, I should be alert because there is danger. So I look at how I handle fear. Maybe the fear helps me to be much more focused on my tasks and to learn to control fear.
Are there any special mental techniques that you would recommend to people who want to start running?
First, you should check if running is really my thing. Just because all kinds of people walk, I do not have to walk too. The second problem with beginners is often that they want too much. There are a number of proven standard programs in which running and walking alternate systematically without overwhelming you. I often see people who I think could be among the finalists. They sprint 200 meters, then they are totally ko.o, they are sick and their legs hurt – it is certainly not a very constructive experience. It is therefore logical to get used to interval training.
From my experience, there are certainly people who are unfamiliar with mental training techniques and who therefore inadvertently sabotage themselves in daily life. But if you have some tips, you can make it extremely easy. For example: I tell myself that I have to train today. What happens in the mind and body when I hear the word "must"? This immediately creates subconscious pressure or an attempt to do the opposite. Therefore, we should use this word very rarely or not at all and replace the sentence with "I will run".
With such statements, you first get to a point you do not want. You should therefore formulate thoughts that are clearly in the sense of a goal: "to relax" or "to relax". It's not because I know what I'm not supposed to do that I know what to do. Simple little tips that work well for each individual, but also when I coach or guide other people – these tips can be used effectively not only in sports but also in everyday life.
What is more important: motivation or discipline? What should be more in the sport, but also if I want to change something in my life?
Can we separate that? If I'm totally motivated, I do not have to control myself to avoid distracting things. Personally, it always helps me to look at my goals and ask myself: Are my goals good for motivating me in the long run – even if things get tough? My background is this: if I have goals that I desperately want, it's very likely that I do not need the will to eliminate the distractions, but I know where I want to go and I do not have to move . I am looking forward to it because it brings me to my destination.
I participated in a TV show in which one woman wanted to reduce her weight and another, stop smoking. The woman who wanted to lose weight knew that she wanted it but had not anchored it emotionally. After that, we took six months to go back and wondered what their realistic weight was. Then we let the woman paint an inner picture: what do we feel with the desired weight? What size of dress do you want? How do you feel the clothes of your new size on your body? You look in the mirror and go out – what's going on? How do you feel when you sit down? Where does it extend or extend? We developed a very intense inner image – a vision. If she gets the picture, she knows why she starts with the sport and perhaps misses the chips.
By the way: running can be a great way to lose weight! Here you can find out how it works!