 |
 |
 |
 |
 |
 |
 |
 |
Complete Archive
The Vitality monthly newsletter is a publication of Heart and Soul Fitness incorporated. This newsletter is designed to present pertinent health and fitness information to enhance your mind and your body.
The Brain on Exercise
Physical activity has long been identified to have numerous positive effects on physical well being. Research shows that those who engage in daily cardiovascular training have a decreased incidence of many lifestyle diseases, for example: type II diabetes, hypertension, high cholesterol, and some forms of cancer. The latest research is now showing a link between cardiovascular activity and brain function and cognition. One analysis found a positive relationship between physical activity and cognitive performance in children. The children were tested in verbal and math skills, academic readiness, memory, and development skills, among other areas. A positive relationship was found in all areas except memory. Other research has looked at the fitness level of children and compared that to their standardized test scores. The results showed that the children with the most physically fit bodies had higher scores on standardized tests. It is thought that the maturing brain of a youngster is well-benefited from physical activity and may even create long-lasting positive effects on brain function and cognition. Current health status reports threaten that inactivity and obesity may render this generation of children in poor health as they age and result in a shorter life-span than that of their parents; the key is to keep the children moving for both brain and body.
The research on adults and aging is no less significant concerning physical activity, brain function, and cognition. Physical activity has been shown to improve cognition in both healthy adults and those suffering from early signs of Alzheimer's disease. In addition, people who exercise regularly may develop Alzheimer's less frequently and later than individuals who are inactive. Neurogenesis is the formation of nervous tissue and can be found in parts of the brain as a result of cardiovascular activity. There appears to be a positive linear relationship between the level of cardiovascular fitness and the amount of neurogenesis in the brain.
Both shorter and longer durations of exercise have been associated with the decreased incidence of depression. Physical activity is being utilized in conjunction with other treatments to combat depression. Post partum depression is often accompanied by physical and mental fatigue; research has found a reduction in both of these areas following a home-based exercise routine. A number of human studies have even shown a decreased pain perception following a bout of exercise. It is safe to say that the brain responds well to regular exercise; what do you have to lose? Let it not be your mind!
A Happy Life
There are those people in life who always seem to be looking on the bright side. Somehow, no matter what is going on, they have a smile and a kind word to pass along. Researchers do seek to explain this phenomenon and have come up with some very basic and yet profound results: people who are more happy than not, work to maintain this space. They fashion their world in such a way that they have more resilience even in the midst of a storm. They laugh more, sing louder, help often, exercise regularly, breath deep, turn the other cheek, accentuate the positive, count their blessings, smell the roses, pray, meditate, and love their neighbor. This collection of behaviors leads to a lower incidence of depression a longer more vital life, and a profound positive effect on the surrounding world. It is never too late to implement some of these happy behaviors in your own life in the hopes that you too can reap the benefits of one who actively seeks the happy life.
The Keys to Productive Strength TrainingThere are many good reasons to include strength training in your weekly exercise routine—and this is not just for body builders and athletes. Regular strength training will maintain and possibly improve the density of bones. The added muscular ability will allow for the perpetuation of activities of daily living well into old age. Muscle mass is active tissue which utilizes energy (food) rather than storing the energy as fat. Strength training has been shown to increase lean tissue and decrease the percentage of body fat; research has shown this in both athletic populations and others. Continuing a strength training routine while engaging in a weight loss program will help to maintain the muscle mass. Otherwise, it is possible to lose larger amounts of muscle through the weight loss efforts. Strong, capable muscles will also have a protective effect on joint structures, supplying support and stability that may reduce the chances of joint injury. The question remains: what is the best way to strength train the muscles and where do you begin? For an individual who is previously sedentary, just the weight of the body and gravity may be enough of an overload for the major muscle groups. The first six weeks of weight training may result in strength gains that are primarily a result of neuromuscular learning patterns. The changes in the muscle fibers themselves occur following the initial motor learning period. When designing a strength training program it is important to take into consideration the number of sets and repetitions to be performed for all of the major muscle groups. In addition, keep in mind the rest periods between exercises, as they provide another way to decrease or increase the intensity of the muscular work. The American College of Sports Medicine recommends that a healthy adult perform a minimum of 8 to 10 different exercises involving all the major muscle groups. At a minimum, one set of each exercise should be performed with 8 to 12 repetitions. The goal is to work the muscles until they are fatigued or at the point of failure. For older participants, 10 to 15 repetitions to volitional fatigue is recommended. The exercises should be performed 2 to 3 days per week. The Department of Health and Human Services recommends a three-set approach with 10 repetitions being performed and 30 to 60 seconds of rest in-between sets. If this appears to be too daunting at the onset, this training program can be adopted over time with further strength training experience. What is for certain is that strong muscles are not just a necessary component of an athlete's body, but are essential for all people. Eventually, we should not shy away from working the muscles until we feel their fatigue. The lifting and lowering of weights should be performed in a controlled manner, with steady even breathing (take care to not hold your breath). Clearing a new exercise program with your physician is always recommend, and of course working with a trained fitness professional is the best way to insure a progressive, safe strength training program. |
|
