Exercise helps to develop and maintain brain power. Exercise is one of the best ways to secrete protein called PGC- 1α (peroxisome proliferator-activated receptor-γ coactivator-1α). This protein can regulate metabolism and mitochondrial growth. (Contact with cold environment can also secrete PGC- 1α, which is also the reason why cold-induced heat energy produces more mitochondria. However, just like sleep, the quality of exercise is more important than the quantity. It's no use exercising on the treadmill for a few more minutes. The release of this protein requires high-intensity interval training (HIIT). We will discuss the benefits of higher intensity interval training later. When you exercise, your muscles also release a kind of protein called irisin. Part of this protein will enter the blood, increasing the amount of brain-derived nerve growth factor (BDNF) in the hippocampus, where neurogenesis takes place. As you have read before, BDNF is a protein that promotes the growth and differentiation of new neurons, and it is also one of the most important components in your neurogenesis. In 2008, Harvard professor John? Dr. John J. Ratti first called BDNF "the miracle growth substance of the brain". When researchers provide BDNF to neurons in the laboratory, these neurons will automatically grow new dendrites to assist learning. Becoming a biological hacker is one of my initial goals, because BDNF can promote neurogenesis, neuroprotection, nerve regeneration, cell survival, synaptic plasticity and the formation and preservation of new memories. Researchers have long known the relationship between BDNF and exercise, but it was not until 20 13 years that they discovered the relationship between PGC- 1α and BDNF. It has been proved that increasing PGC- 1α will also increase the output of FNDC5, which will also lead to a greater increase in BDNF. There is a correlation between the birth of new neurons and the birth of new mitochondria, which is reasonable, but surprisingly, we know that only through simple exercise for everyone can we help build new brain cells and mitochondria that provide power for brain cells. Researchers at Northwestern University have also found another connection between exercise and brain activity, which is quite exciting. Their research shows that exercise can reduce the activity of bone morphogenetic protein (BMP), which will reduce the speed of neurogenesis. At the same time, exercise can also improve the brain protein (I swear that's my real name). This protein will counteract BMP, and really increase your neurogenesis rate. Exercise can not only help you become more compact, but also promote the survival of the most suitable mitochondria in your body. Because exercise lowers the protein of mTOR, it helps the body eradicate weak, dysfunctional or mutated cells, which will make them stronger if they are not killed. Only the strong can survive! No damaged mitochondria now will slow everyone down. The weak mitochondria in the past also work better, and your energy production will be greatly improved. Studies have shown that having proper mitochondria will also reduce the chances of suffering from many neurodegenerative diseases and even protect the nerves of patients with Parkinson's disease. You should already know that regular exercise can lower blood sugar and make you more sensitive to insulin. This can not only help you stay slim, but also keep your energy level stable, improve the happy neurotransmitter endorphins and fight depression. In fact, researchers have found that regular exercise is at least as effective as antidepressants in fighting depression. Finally, exercise can also improve circulation, reduce inflammation, allow more oxygen to enter all tissues of the body smoothly, including your brain, and accelerate the mitochondria to produce energy, and more blood flows to your liver, which can also remove neurotoxins more easily. New neurons, new mitochondria, fewer toxins, and fewer dysfunctional mitochondria. Oh, and more stable energy and depression relief. Are you ready to go to the gym? I think so. But remember, not all types of exercise have the same effect. Different types of exercise actually bring slightly different benefits to your brain (and body), so it is very important to establish a balanced exercise plan in order to get the greatest benefit from fitness. Here are some simple analyses to tell you which form of exercise is best for your brain.
You don't need to go to the gym or pay for the popular flywheel class to get the benefits of exercise. The only thing you have to do is move. For example, walking, practicing yoga, hiking, cycling, skipping rope, or running around the amusement park with children, all these activities can improve your brain and neurogenesis. Studies show that daily activities are more beneficial to the brain than a lot of less frequent exercise. This is why sitting at a desk all day is harmful to the brain. If you work in an office and drive to work, you must try to find time to stand up and walk all day. What we are talking about now is action, which is far less intense than you think. Just walk around. In fact, walking is especially good for the brain. In one study, a group of healthy adults walked for 45 minutes three times a week, and after one year in a row, the size of their hippocampus increased significantly. Since nerves occur in the hippocampus of the brain, we can speculate that walking increases the neurogenesis of this group of subjects.
Yoga is another exercise to improve brain ability. Researchers at the University of Illinois found that as long as you practice hatha yoga for 20 minutes, you can see a significant improvement in test results after the yoga class. This study shows that yoga can help subjects stay focused, absorb, save and use new information. You may think that any kind of exercise will have this effect, but in fact, the subjects are tested immediately after yoga practice and at the same time after high-intensity aerobic exercise. In contrast, the effect of yoga is obviously much better than aerobic exercise. In another study, it was mentioned that the hippocampus grew with the elderly patients doing yoga. Yoga has also been proved to reduce stress, so it can reduce inflammation all over the body, including the brain. Another reason why yoga is beneficial to us is that it involves lateral movement, that is, the movement of a limb across the midline of the body. These actions can increase blood flow in all parts of the brain and increase the number of synaptic connections in the brain. Lateral body crossing can also force the left brain and the right brain to cooperate, which is regarded as a possible treatment for dyslexia.
Yoga contributes to brain development. Resistance training Literally, resistance training is to fight against a force that prevents you from exercising. Resistance training includes weightlifting, kettle bell training and weight training. Resistance training is usually short and powerful, and a short burst of stress is good for your body and brain. It is not surprising that resistance training can make your muscles stronger, but it can also improve brain function and make you exercise better. In a recent study, 15 men were asked to lift weights 14 weeks. After fourteen weeks, their muscles can gather more strength, which is inevitable, but more interestingly, their nerve drive, that is, their ability to send electronic signals from the brain to the muscles, has also become stronger and faster. With better neural drive, you can control the way you move more accurately.
Resistance training can improve brain function. Resistance training can also help the body's natural detoxification program. You have read about the lymphatic system before, which relies on physiological functions to move lymph in the body and collect intracellular waste. One study pointed out that a short muscle contraction of 10 to 15 minutes can increase lymphatic flow by 300% to 600%. Part of the reason is that you create more EZ water when you exercise, and bring all the water around you to the cells. EZ water can help mitochondria and lymph flow. Perhaps most importantly, resistance training has far-reaching benefits for brain health and has a considerable impact on your performance. A randomized controlled study on 20 10 shows that weight-bearing training can greatly reduce anxiety, improve memory and cognitive function, reduce fatigue and make you happier. This is because resistance training can increase endorphins, and also increase the rate of neurogenesis, mitochondrial formation and mitochondrial autophagy. Resistance training can also increase testosterone and human growth hormone by 200% to 700%, helping you grow new neurons. However, when it comes to resistance training, the biggest problem should be that most people either don't try their best or go too far. Remember, this kind of training will put pressure on muscles and mitochondria. This is a good thing, but you can't put pressure on them like this every day. They need time to recover before they can put pressure on them again. During the rest time, the body will adjust the brain changes caused by exercise. In other words, your new neurons and mitochondria are generated during the rest time, and the dysfunctional mitochondria will become stronger or die. Our bodies have been overwhelmed by toxic food, environmental toxins and garbage light. Exercise makes you weak in a short time and makes you strong for a long time. But if you exercise too much and put too much pressure on yourself, you will be too weak to benefit. Overtraining is a common problem at present. When you overtraining, the first thing that happens is the increase of cortisol. As soon as cortisol rises, BDNF will drop. Doug, the author of The Body of Science (I highly recommend this book)? Dr. Doug McGoo suggested that it is enough to do resistance training every seven to ten days. His research shows that such an interval can bring great benefits to your body than more frequent exercise, and of course it can save you a lot of time. But the point is, when you train, you have to train hard, you have to hit the mitochondria with strength, and then rest to let them recover. In the two-week bulletproof brain project, you have to do resistance training once a week. That's it. You will do a lot of exercise on other days, but this core exercise is done once a week, which is most helpful to the brain.
Resistance training is not necessary, and once a week is most helpful to the brain. Endurance training usually refers to aerobic exercise, which relies on oxygen in the lungs to produce energy. Any activity that can make your breathing difficult, such as running, cycling or swimming, will put pressure on your aerobic system, test your endurance and bring many benefits. Although both resistance training and endurance training will increase BDNF, resistance training will only produce such an effect in a short time after exercise. However, endurance training seems to improve BDNF for a longer period of time. A randomized controlled experiment on 12 men showed that riding a bicycle every day for three months would increase their usual BDNF by nearly four times. Endurance training is the best way for the body to release endorphins, and it has also been proved to have a positive impact on mood. This explains why there is a feeling that "runners are high" after endurance training. However, you don't have to work so hard until your face is blue. A study shows that walking 10 days is enough to greatly alleviate the symptoms of depression. Another study pointed out that creativity will reach its peak after proper endurance training. Many people think that aerobic exercise must be done three or four times a week for 30 to 40 minutes each time. But if you are busy with all kinds of things and have a lot of tasks to complete, these sports will take up a lot of your time, and obviously there won't be much time left for other kinds of sports, such as resistance training. The good news is that there is a sport that combines all the benefits of resistance training and endurance training, giving you a double advantage at once.
Endurance training helps the body release endorphins. Book information ◎ Text extracted from movable type culture publishing, Dave? Dave asprey's book "Bulletproof Brain Power: Bulletproof Plan to Activate Brain Super Energy, Make You Work Smarter and Think Faster in Two Weeks". Please check yourself: Are you forgetful, inattentive, often hungry, weak and unhappy? These are five signs of brain weakness. How to make the brain achieve the best operation mode, healthy diet, living habits and exercise are indispensable! Imagine that your brain state is more efficient and clearer than ever before, and you can start doing more things in less time; The difficult things suddenly become very simple. Or, you can start to be confident in your cleverness without worrying that you will become the person who is not smart enough at the conference table. In other words, you finally don't have to be afraid to forget something important. Also, the root cause of your mood swings and bad temper can disappear, and you finally have a chance to get along with others differently. In this book, the author asprey shows us that all this is possible! Using simple methods to change diet and lifestyle to gain the advantages of brain operation structure can make brain performance reach a new peak. Combining the latest research results of neuroscience and neurobiology, Asprey provides an organization plan for the key parts of brain operation, which can help you: 1. Provide the best performance of your brain all day when you need it most. 2. Eliminate the source of kryptonite, which will slow down your brain. 3. Strengthen the cell function room and mitochondria of the brain, eliminate desire and promote mental concentration. 4. Reverse inflammation, make your performance better, stay agile and energetic, and enter your golden age. 5. Promote the growth of neurons, strengthen the speed of brain operation, and promote new learning. ? Please click here for more book information.
Editor in chief //Oliver Wu
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