To understand the benefits of exercise for children, the elderly, women and all people, it is necessary to understand these substances that the body secretes after exercise.
BDNF: - increased by aerobic exercise
* Brain-derived neurotrophic factor protein
* High quality nutritional fertilizer for the brain
* The material link between thought, emotion and movement
* Determines neuroplasticity and neonatogenesis
* Positive influence on memory, attention, behavior
* Brain's potential to record and process information
Neurotransmitters - chemicals that transmit information between neurons or between neurons and effector cells such as muscle cells, glandular cells, etc.
Serotonin Serotonin.
* Inhibits impulses
* Improves memory
Norepinephrine INN:
* Attention
* Memory
* Motivation
Dopamine.
* Learning ability
* Satisfaction
* Attention
* Exercise
Cardiac natriuretic ANP.
* Cardiac-secreted peptide, diuretic, antihypertensive, important hormone
* May reduce chronic stress and improve productivity
* Improves anxiety, fear, depression, addiction
How does exercise improve learning ability?
* Thought patterns, such as alertness, attention, drive
* Basis for nerve cell connectivity
* Stem cells in the hippocampus (memory) are stimulated to differentiate new nerve cells
Two proof tests: exercising rats have twice as many new stem cells in the hippocampus than not exercising
Human exercise for 30 minutes twice a week for 12 weeks improves executive function
Mild stress activates intrinsic neuronal repair and recovery mechanisms, while chronic long-term stress is highly damaging to the brain.
Stress can be immune, and proper stress is good for the brain.
People with low self-esteem have a low stress threshold.
How does exercise promote a long and healthy life?
1. Strengthen the cardiovascular system - increase blood flow and slow down the hardening of the brain arteries
2. Regulate energy - high blood sugar increases the likelihood of Alzheimer's by 77%, exercise increases IGF-1 regulated insulin, improves cellular energy utilization and reduces amyloid in dementia
3. Weight loss
4. Raise stress threshold
5. Improve mood: treat depression, anxiety, social phobia, addiction and other mental illnesses
6. Immune system: reduce inflammatory response
7. Improve bones: women at age 60, bone content decreases by 30%, strength training is recommended
8. Boost motivation (dopamine)
9. Promote neuroplasticity - learning, memory, execution, control of emotions
The authors recommendations in terms of nutrition and exercise programs.
Diet: balanced carbohydrates, fats, proteins, low carb for weight loss, not for the brain
Whole grains: Polysaccharides are transporters of nutritional amino acids for the brain (e.g. tryptophan - forms serotonin)
Trial of eating fish 3 times a week reduced dementia rate by 50%
Supplements: 1200mg-EPA+200mgDHA-fish oil
1000IU-VD+1500mg-calcium
800mg-folic acid-improves memory
Exercise.
* Aerobic: 4T/wk,30-60mins,Max heart rate 60%-65% (Max heart rate calculation is 220-year age)
* Strength: 2T/wk, weights or equipment. 3 sets of 10-15 reps, increase bone density
* Balance and flexibility: 2T/wk, 30mins yoga, pilates, dance, tai chi, etc.
For people who have never exercised before, start with walking and gradually increase the amount.
Experiments have shown that daily exercise increases BDNF faster than every other day of exercise.
Exercise program for ADHD.
Preferably a strictly scheduled type, such as fighting
* Brain-skill
* Body-strength
Benefits of Exercise for Women.
PMS, postpartum depression, menopausal hormone disorders, through exercise to produce neurotransmitters and improve the negative effects of drastic hormone changes on mood; increase bone density
Children born to exercising pregnant women outperform non-exercising children in terms of learning ability, both in terms of IQ and spoken language.
Exercise is an effective way to challenge yourself and your brain
Strenuous exercise produces euphoria, the result of endorphin secretion
If you feel that the author's recommendations are too much exercise, it is recommended to start with low intensity to develop micro habits, such as 10 minutes of aerobic and 10 minutes of balance and flexibility every day to reduce resistance to action, I recommend aerobic training in the morning and balance and flexibility classes at night to improve sleep quality
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