Posted on 11/19/2019 1:12:47 PM PST by RoosterRedux
The benefits of exercise to your brain may begin as soon as your heart rate begins to rise. Imagine, if you will, climbing onto your bike for a morning ride and pedaling at a tough but sustainable clip. Your breath becomes faster and heavier as your lungs struggle to meet the oxygen demands of the body in motion. Your heart rate climbs as it pumps oxygenated blood around the body and into the brain. And in much the same way that your muscles demand more energy during exercise, the brain begins gobbling up glucose or other carbohydrates when the body is in motion.
“In the past, nobody had any idea what the brain was doing with all this fuel,” says Maddock. That is, until 2016, when he and his colleagues published a new study in the Journal of Neuroscience. They discovered that the brain uses some of that fuel to build more neurotransmitters, the chemicals that relay messages around the nervous system. Maddock and his colleagues used MRI to measure levels of neurotransmitters in study subjects after a bout of exercise on a stationary bike and found that levels of glutamate and GABA—two of the most common neurotransmitters in the brain—had increased. The brain may be “filling up its stores of essential ingredients,” Maddock says. “Perhaps in order to deal with a sustained period of hunting, for example, or running or fleeing or war.” Exercise, in other words, may restock the brain with essential neurotransmitters that it needs to operate optimally.
This process might be why exercise has been shown to alleviate depression. Maddock’s team found that during activity, glutamate levels rise in the same region of the brain where stocks of the neurotransmitter have previously been found to be low in depressed patients.
(Excerpt) Read more at getpocket.com ...
High-Intensity Interval Training (HIIT), that’s the way to go.
I’m not quite there yet, but I’m working up towards it.
High-Intensity Interval Training (HIIT), that’s the way to go.
Agree. HIIT most closely follows natural physical training. Hunting, fleeing, combat, and reproduction. All HIIT-like activities.
How to start?
“How to start?”
First drop the recliner’s footrest...
bkmk
I was going 4 to 5 days a week but started to burn out (felt tired all the time and muscles were weakening).
No doubt that HIIT is a definite part of fitness, but finding the right balance might be important.
Yes, twice a week makes sense, then just do lifting/light cardio the other days of the week.
Still have 180 more stairs to do today. Guess there’s no time like the present.
That's how I got back into running (well, slow running). Jog with the same form you would use if you jogged in place (i.e. DON'T heel strike)
Must it be done in that order?
Haha...
I usually combine the 4.
I did this yesterday for the very first time .... still feeling it today. “Jello” legs for sure! It says for “on the road” & you could easily do it on the road with resistance bands; however, I am doing it in the house with the bands. He does have the routine set up for a gym environment or for a Total Gym.
HIT For Metabolic Health on the Road - 15 Minutes Twice a Week
https://www.youtube.com/watch?v=3FadGW8n0oQ
I use the elliptical, easier on the knees.
I love Crossfit but I miss the long cardio workouts, like biking or long slow runs.
I've been thinking of adding swimming but the local college pool is only open to outsiders before 8:00 am or after 8:00 at night.
And if I start to need more HIIT's, it's always easy to add in some short HIIT's with squats and light dumbbells.
Of course, always do a warm-up first.
Cool, because I like exercise. Leaving for a brisk walk soon.
I’ve really gotten into the Galloway Run/Walk/Run method in the last year. It works quite well; I went from feeling beat after 10K to doing a couple of half marathons.
Big girls come into the gym and ask for advice. I point at the door and tell them two reps, five days a week.
Wow! This finally explains why there are so many Mensa members in the NFL and the boxing ring! :)
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