How much exercise you need to keep your brain healthy

Finally, a prescription for the precise amount of exercise you need to keep your brain in tip-top shape: After reviewing 98 clinical trials, researchers determined that working out for at least 52 hours over the course of six months can help older adults stay mentally sharp.

How much exercise you need to keep your brain healthy

Exercise had the greatest impact on “processing speed and executive function,” study author Joyce Gomes-Osman, Ph.D., of the University of Miami Miller School of Medicine, told MedPage Today. (Executive function is the ability to plan, organize and complete tasks.) “This is evidence that you can actually turn back the clock of aging in your brain by adopting a regular exercise regimen,” she went on to say.

The findings are based on a review of close to 100 clinical trials, which led to a total of more than 11,000 participants with an average age of 73. The past trials tested the cognitive benefits of various exercises, including walking, biking, dancing, strength training, tai chi, and yoga, practiced for a range of four weeks to a year.

After analyzing the data, Dr. Gomes-Osman and colleagues at the Berenson-Allen Center for Noninvasive Brain Stimulation at Beth Israel Deaconess Medical Center (BIDMC) found that aerobic workouts (like running or Spinning) along with strength-training and mind-body activities (like yoga) all boost brain power.

Source

https://www.livestrong.com/article/13713139-how-much-exercise-you-need-to-keep-your-brain-healthy/

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5 Ways To Gain Lean Mass And Lose Fat!

1. Eat Frequently

We recommend eating five to eight times per day, which is about every two to four hours. The science nerds will read studies done on fat, sedentary women and tell you that your meal frequency and the Thermic Effect of Food (TEF) doesn’t matter, but as meatheads, we strongly disagree.

2. Weight Train Three To Six Days Per Week

The more muscle you have, the more calories you burn. The more calories you burn, the more you can eat and not gain fat! Weight training also makes your body utilize more calories in the post workout period and even a couple of days after the workout for recovery and lean muscle growth.

3. Cardio

Cardio increases blood flow. Blood flow increases nutrient delivery to your muscles. Nutrient delivery helps your body repair, recover and grow lean mass.

Cardio also helps your body burn fuel more efficiently. Whether it is high intensity or low intensity cardio, do it to stay healthy, lean and very muscular and sexy!

4. Sip Xtend Throughout The Day

One of the best (and highly recommended) supplements you can take is Xtend. Supplementing with Xtend both during your workout and during the rest of the day increases protein synthesis, decreases protein breakdown, increases blood flow and muscle fullness, and increases fat oxidation and energy; your body becomes a fat-burning, muscle-building machine.

5. Don’t Stress

Stress causes a lot of straight up nasty things to happen to your physique. It increases certain hormones, which can halt fat loss and increase fat gain, it can make you sick, and it can also give you the urge to kick small dogs.

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Health: No Time To Exercise? Cycling To Work Could Help

You know you need more exercise to boost your energy, but you’re too tired to make dinner, much less go to the gym. It’s a vicious cycle, and one way to break it is, well, cycling. But with work and a busy schedule, who has time to go for a leisurely bike ride?

Though it’s certainly not for everyone, cycling to work might be a good way to get regular exercise without consuming precious weekend time. The key, experienced riders say, is to start small and stay safe.

Steve Wardle, a member of Chatham’s bikeways committee, pedaled around 800 miles last year, and hopes to best that number this year. While he doesn’t often bike to work – the timing doesn’t work well for him – he knows plenty of people who do.

“I do meet a lot of people that I know are commuting,” he said. They’re all experiencing some distinct advantages: they’re enjoying the outdoors, fighting rising gasoline prices and air pollution, and meeting other cycling enthusiasts. And, of course, there are health benefits.

“It’s a nice, low-impact exercise,” Wardle said. “You can do it your whole life, and you may do it at whatever rate you want.” Some cyclists pedal hard and need to freshen up at work with a bird-bath in the restroom and a change of clothes, and others cruise along at a steady pace “and show up without being a sweaty mess,” he said.

“I had been plagued by knee problems in my youth, and cycling just tunes them up,” he said. Regular cycling benefits the heart, lungs and blood vessels, and a study published in the British medical journal BMJ suggests that people who commute regularly by bicycle cut in half their risk of developing cancer and heart disease. Experts say cycling builds muscle, burns fat, and can help improve sleep patterns.

Cycling offers mental benefits, too. “It’s not unlike fishing,” Wardle said. “You’re just sort of focused on doing one thing,” and cycling can create a zen-like feeling of wellness, he said. There’s also the ability to see the scenery and take in smells you don’t encounter in a vehicle. “You know who’s barbecuing and who’s making pies,” he quipped. “All in all, it’s a wonderful experience.”

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Should you exercise while you’re sick

It’s that time of the year again, you’ve just re-established a regular exercise routine (again), but you can feel yourself coming down with the sniffles – how do you know if it’s OK to exercise and sweat it out or if you should take a break?

It all depends on what sort of exercise you’re going to do and what kind of sick you are.

When you’re feeling good, a hard workout encourages a physical stress response in your body and adaptation to this is how we get fitter and stronger.

When you’re sick, this sort of stress can be too much for your immune system. But depending on your symptoms it can still be useful do some physical activity.

Low-intensity activities like yoga have been shown to increase immunity and help you recuperate

Low-intensity activities like walking, stretching, tai chi, yoga and gardening, which are not intense enough to compromise recovery, have been shown to increase immunity and help you recuperate from illness more quickly.

Exercising too much or too little can weaken your immune system but consistent exercise and resistance training over time, in the right amounts, can strengthen it. However, if you’re feeling sick, a single high-intensity session or long duration cardio can impair your immune function and lengthen recovery time.

What you consider to be moderate or high intensity is individual and depends on things  such as your current level of fitness and regular exercise routine. Be guided by your own perceived level of exertion and note that a low- to moderate -intensity workout should leave you feeling good and energised while a high-intensity workout will leave you wasted.

A general rule for whether to exercise when you’re feeling sick is the neck check. If your symptoms are above the neck – sneezing, sore throat, runny nose – then it’s usually OK to work out but keep the intensity low and pay attention to how you’re feeling.

Below the neck symptoms – coughing, aching muscles, fever and fatigue, diarrhoea and vomiting – indicate it’s time to take a few days off and get back to the exercise when your symptoms or infection are gone. Exercise when you feel like this can make things worse.

How to Increase Your Running Stamina

Increase Your Running Stamina with Interval Training

Use interval training. There are several benefits to interval training that will help you get the most out of your runs, and increase your stamina

Perform steady intervals. This is the easiest way to incorporate interval training. You simply alternate equal periods of high and low-intensity running.

Use pyramid interval training. Pyramid intervals start with short bursts of high intensity and then build up so that the longest period of high-intensity training is in the middle of your workout. Then, you gradually pull back to the shorter burst of intensity before completing your cool down. This is somewhat more complex than steady intervals, and you may want to use a stopwatch to maintain your times.

Do variable intervals. If you play sports like tennis in addition to running, you know that speed and stamina requirements vary according to the conditions of the game. Variable intervals help you to mix up short and long high-intensity intervals in an unpredictable pattern, which more closely mimics the irregular bursts of speed that are part of typical playing conditions.

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Use the interval setting on a treadmill. When you run intervals on a treadmill, the machine mixes up both the speed and the incline, presenting you with new and unpredictable challenges. Just make sure to warm up and cool down afterward if these periods aren’t built into the interval training program.
Do high-powered bike intervals. Pedaling on a high-tension exercise bike setting works your leg muscles even more than running uphill, without the impact on your joints.
Increase the pace at the end of your runs. For the last quarter of your workout, run as quickly as you can before cooling down. This exercise will help you to counteract late-race fatigue.

Top 3 Exercise Bike in 2018

1. BU-620 Magnetic Upright Bike

 BU-620 Magnetic Upright Bike

Product specifications

Flywheel System 6 Kg fly wheel with 3 piece crank
Training Intensity 16 Level by Manual
Max User Weight 120 Kg
Brake System Magnet
Drive System Ribbed Belt one-way

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2. BU-850 Magnetic Upright Bike

 BU-850 Magnetic Upright Bike

Product Specifications

Flywheel System 9 Kg flywheel
Training Intensity 10 Level by Manual
Max User Weight 130 kg
Brake System Magnet

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3. BX-110SX Bike with Back Rest

 BX-110SX Bike with Back RestProduct Specifications

Flywheel System 4 Kg fly wheel
Training Intensity 8 Level by Manual
Max User Weight 110 Kg
Brake System Magnet
Drive System Ribbed Belt one-way

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11 Reasons You Should Start Working Out Today

1. Boost happiness levels

Whether we’re fully conscious of it or not, we’re always looking for how to be happy. And exercise is one of the most obvious steps to take, as it’s not a coincidence that you feel better after a good workout: It’s science. A Penn State University study found that people who exercised, whether it was a mild, moderate or vigorous workout, had more pleasant feelings than those who didn’t.

2. Learn to set — and achieve ­— goals

Whether it’s deciding to run a 10K, increasing the amount you can deadlift or increasing your bike mileage, setting and achieving fitness goals is an incredible self-confidence boost. But if you find your resolutions falling to the wayside, science has uncovered the secret to success: setting clear intentions.

3. Reduce your risk of heart disease naturally

Get out of the medicine cabinet and reduce your risk of heart disease the natural way. A meta-review of a variety of studies and trials conducted by researchers in 2013 ­— encompassing 305 trials with more than 339,000 participants — found that no statistically detectable differences existed between those who exercised and those who were given medications in the prevention of coronary heart disease and prediabetes.

4. Sleep better

If you can’t sleep and instead are prone to tossing and turning, exercising can help you sleep better. By strengthening circadian rhythms, exercising can help keep you more bright-eyed during the day and bring on sleep at night. It also promotes better quality sleep.

5. Get an energy boost

When you’re feeling exhausted, the last thing you might want to do is squeeze in a workout. But, according to experts, that’s exactly what you should do. They found that low-intensity exercise, the equivalent of a leisurely stroll, experienced a drop in fatigue levels and a 20 percent energy boost.

6. Increase strength and flexibility

If strength training and stretching aren’t a part of your fitness routine, it’s time to incorporate them. Though many adults engage in cardio activities, quite a few stay away from resistance training and building muscle — and that’s a mistake.

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