Our ancestors had to run 8000 to 16000 meters every day, and exercise was linked to the brain. Exercise stimulates neuronal connections in the brain, and neuronal connections bring more complex movements, thus forming today's complex and grand human brain. Now our brain circuits are formed, but the amount of exercise is decreasing. This will lead to a series of psychological and physical problems. Compulsory exercise can't have the same effect as voluntary exercise.
Every morning 1600 meters, the heart rate is maintained at 80% to 90% of 220 years old for a long time. Physical function is stimulated and improved. Improve reading ability.
Fitness is the essence of physical education class.
After high-intensity exercise, people's learning efficiency is improved by 20%.
Train children's team spirit with rock climbing. Encourage each other. Cooperation spirit, team consciousness, leadership.
Sports reduce campus violence.
BDNF: Brain-derived neurotrophic factor. The degree of promoting the connection and active expansion of neurons. Can repair the hippocampus.
Only moving creatures need brains. Without exercise, the brain doesn't need to exist.
Ascidian flowers 12 hours to find food. If they can't find it, they will eat their brains.
The frontal lobe is responsible for learning. When the current consciousness sees something it has never seen before, it immediately mobilizes the prefrontal lobe for memory, and then throws it into the basal nucleus, cerebellum and brain stem for storage and memory. Then make room for the frontal lobe to learn new knowledge. If the learned knowledge is not used for a long time, neurons will lose contact and be forgotten.
Brain activity and forgetfulness are closely related to BDNF.
Exercise can effectively promote the secretion of BDNF factor.
Example: Mice, the hippocampus of running is enlarged.
Exercise can promote the growth of brain cells.
Newborn neurons are completely blank stem cells, and it takes a process to form neurons. In this process, you must find something to live for. But most of them failed. It takes 28 days for a neuron to join the neural network. If we don't use new neurons, we will lose them. Only through exercise can the number of new nerve cells be significantly affected. Exercise can make neurons produce dendrites to survive. While exercising, I also exercise my brain.
Japanese research shows that jogging twice a week for 30 minutes for 12 weeks can improve the executive function of the brain.
Skills learning and aerobic exercise are combined and complement each other.
Aerobic exercise: jogging with high heart rate.
Skills learning: Yoga, Tai Ji Chuan or Taekwondo, skipping rope, etc.
Decompress.
Skipping rope can stop drinking.
Exercise can bring a sense of control.
Stress, low self-evaluation and low expectations for the future all come from a sense of loss of control. Exercise can bring a sense of control.
Stress is not a bad thing, it can bring benefits.
Stress addiction, if a person has never lived a quiet life since childhood, he will always make trouble in a quiet life when he grows up and like to live under pressure. This is the thrill of adrenaline and dopamine.
Stress is fat: the poorer people are, the more stupid they are.
The greater the pressure, the easier it is to become stupid.
Stress inhibits thinking.
The energy budget for operation is fixed, so the brain has evolved to misappropriate energy resources when necessary. This means that psychological processes are competitive, and it is impossible for all neurons to send out signals. Therefore, if a neuron is active, its appearance will definitely inhibit another neuron network at the cost. One problem with chronic stress is that once the pituitary gland, hypothalamus and adrenal axis consume a lot of energy to keep the brain alert, the energy needed for brain thinking function will be limited.
If you want to be smart, then put down the pressure.
Cortisol.
If you are tired, you will like sweets. If you eat too many sweets, your self-control will decline. Therefore, exercise should increase BDNF and insulin receptors.
Anxiety is a cognitive distortion.
Part of the cognitive error is that the prefrontal cortex has lost control of the amygdala.
The amygdala controls fight or flight. (Key Dialogue)
Anxiety disorder is that the memory related to life exceeds the actual memory.
The ability of prefrontal lobe to transmit termination signal to amygdala in patients with anxiety disorder is weakened.
Exercise can relieve the causes of anxiety, not only can relieve muscle tension and increase serotonin, but also can provide the conditions for neurons to connect with each other.
Phobia: muscle tension, hyperventilation, exhaled carbon dioxide, chest pain, more fear and anxiety. Drug therapy: beta blockers.
Exercise can secrete this ingredient that can effectively inhibit phobia.
Find a partner. Exercise together.
Depression: a long way to go. Marathon.
Running a marathon will bring endorphin pleasure.
Exercise secretes a lot of dopamine.
Depression is a problem of brain connectivity. When there is a high level of stress hormone, cortisol will destroy neurons in the hippocampus, not only the synapses of the brain basically stop growing, but also the dendrites will shrink, which will hinder the communication between neurons. Therefore, the brain has been in a negative emotional state, negative memories appear in the circulation, and the brain cannot form a bypass to form a substitute memory.
It leads to emptiness, helplessness and despair, and affects learning attention, energy and motivation. Extinguish the desire to sleep, appetite, sexual desire, and restore nature.
BDNF can repair hippocampus.
Exercise can solve depression from two directions at the same time. 1. Act naturally, stimulate the brain stem, and make us more energetic, passionate and interested. 2. It does not selectively regulate a certain substance, but regulates the chemical composition of the whole brain and restores normal signal transmission. Liberate the prefrontal cortex, let us remember some useful things, thus solving the pessimistic pattern of depression.
concentrate
Comprehensively improve the brain growth ability and increase BDNF.
be addicted to
10 minutes of exercise can suppress the desire to drink.
Five minutes of exercise can curb the desire to smoke.
Exercise brings women the problem of hormone secretion disorder. Such as premenstrual syndrome, pregnancy and menopause.
The relationship between exercise and aging. If the elderly exercise twice a week, they can reduce the incidence of Alzheimer's disease by 50%.
Six days a week, 45-60 minutes of aerobic exercise every day.
Get energy through exercise.
Start on foot. Jogging. Run faster. Running bible