Exercise Helps Your Brain, Too

Functional Aging

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Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com
  1. Exercise Helps Your Brain, Too

    Remember in school when the health teacher warned you about drinking?

    She probably said something like: Alcohol kills brain cells, and YOU NEVER GET NEW BRAIN CELLS.

    Scary stuff.

    Well, guess what? It’s not true about never getting new brain cells – although your life choices affect your brain health and your risk of developing Alzheimer’s disease and other forms of dementia.

    Experts have identified five “modifiable risk factors” – or behaviors you can change – to protect and even grow your brain, says clinical psychologist Marie Stoner.

    She is also a director of programming and a co-founder at Activate Brain and Body, a new fitness facility in Cincinnati that’s part of the growing effort to promote the link between physical fitness and brain health.

    “You are getting new brain cells every day, especially in the hippocampus, which is your memory center,” she advises. “And you are in charge of whether those new neurons get brought on board and put into networks that help you defy the statistics or the family history you might be worried about.”

    She cites a Lancet study that says we could lower worldwide Alzheimer rates by 40 percent through these personal behaviors.

    What are they? Simple.

    1. Exercise
    2. Diet
    3. Brain stimulation
    4. Social interaction
    5. Stress management

    Stoner cites another large study from Great Britain showing that people who exercised the most had a 34 percent reduction in risk of developing Alzheimer’s. Even doing housework every day had a powerful effect.

    “Physical activity is the best thing you can do for your brain,” she says.

    The benefit grows even more, when novel physical activity – something new to you – is combined with brain stimulation.

    She and Activate’s CEO John Spencer say anyone can try out this theory. Just try a new physical movement – say, dance steps that you don’t know – with a cognitive task, like saying all the words you can think of that start with a certain letter.

    Some exercises – like dancing and boxing – strengthen the brain by requiring mental focus.

    The Journal of International Neuropsychological Society says just one exercise session can improve how our brains work and the part of memory that lets us recognize common information.

    “Exercise can have rapid effects on brain function and … lead to long-term improvements in how our brains operate, and we remember,” The New York Times wrote about the study. Science is finding that adult brains can be malleable, “rewiring and reshaping themselves in various ways, depending on our lifestyles.”

    The mind-body connection is powerful. And you already know that exercise is good for your heart, lungs, weight, diabetes, and countless other physical issues.

    In today’s stressful times, we need to take care of our whole selves – and physical exercise like you find in a gym or studio covers the gamut – body and brain alike.

  2. Let’s Share Some Good News about Aging Well

    Are you longing for some good news?

    We all are.

    2020 is one of the most trying years in recent memory, with the pandemic leading the way. It’s enough to make some of us want to hibernate until things get better.

    But guess what? We’re not bears. And we don’t have to be.

    We’re going to share some positive information right here about maturing, exercising, and taking care of yourself.

    Some of it might not be “news,” but it’s all information we need to share and share again to keep us motivated and moving!

    Headline No. 1: Eating Right Builds Immunity

    While we’re waiting for a vaccine, put down the drive-through burgers and diet soda. If you want to stay strong against viruses, then you’ve got to eat well. You know that healthy protein, whole foods, grains, vegetables, and plenty of water are essential. Elderberries, button mushrooms, oysters, watermelon, spinach, green tea, broccoli, and garlic are full of disease-fighting nutrients.

    Headline No. 2: So Does Exercise

    Exercise improves health in general, so it’s also specifically suitable for a healthy immune system. It also promotes good circulation, which helps the cells and substances of the immune system move throughout the body and take care of business. Being sedentary is bad for everyone, but it’s downright dangerous for older people.

    Headline No. 3: A Bath Might Do You Good

    A nice, hot bath can be soothing, right? According to one study, it can also improve sleep and lower the risk of heart disease and stroke.

    Headline No. 4: What Makes a Community Healthy

    Los Alamos County, New Mexico, has been ranked as America’s healthiest community of 2020 in the annual U.S. News Healthiest Communities rankings. The list evaluates communities based on environment, food and nutrition, population health, and other categories related to helping citizens lead healthy lives.

    Headline No. 5: Healthy Living Means Longer and Happier Living

    When you exercise regularly and eat well, you’re happier, and you live longer, period. It’s that simple. Your body and your brain work better for more years. You have less stress, sleep better, and your sex life is better. And on and on.

    Headline No. 6: Pick Up the Pace or Mix It Up

    OK, that headline comes directly from The New York Times article about a new study on older people and walking. If gentle strolling is your primary exercise, the research suggests, then you’ll do better if you also jog, cycle, or add hills sometimes. That gibes with the current thinking that is merely walking isn’t good enough.

    Headline No. 7 Strength Training Is Crucial

    Strength training is optional for the young, but it is imperative for older people. It slows age-related muscle loss and strengthens bones, thereby helping to prevent falls and fractures. If that’s not enough to get you to call us, then consider this: Resistance training is safe, effective, and doesn’t even require a bunch of equipment. Let us tell you more.

    Despite the current challenges, we’re still helping mature members of our community stay healthy, have endurance, and gain flexibility. We’re here to help you, too, and can provide information on eating right, improving your mood, and lots more.

    That’s our good news to share every day. Call us now.

    PS: Have you heard about our 21-Day Longevity and Strength Program? We will help you extend the length and quality of your life by restoring your strength, improving your balance, and reducing your joint pain.

    Join our 21-day longevity and strength program today! <<<

  3. Training Effect

    What is it?

    The training effect refers to the amount of effort an athlete must exert to receive fitness benefits from an exercise. Kenneth H. Cooper coined the phrase in the 1960s while working for the United States Air Force. The basics of the training effect is that experienced athletes will have to undergo a more strenuous workout to receive the same benefits that a less-experienced athlete would receive from a less-intense workout. References to the training effect are most common in discussions of cardiovascular exercise, but the term also has relevance to weight training.

    The concept of the training effect depends upon a few key points. When an athlete performs aerobic exercises, the heart and respiratory muscles become stronger. Also, the athlete’s blood pressure lowers, and the number of blood cells increases. The body becomes more efficient and exercises that would have been very strenuous become easier. The exercise’s ability to improve the athlete’s overall fitness decreases.

    Switch It Up

    As a result of the training effect, athletes who want to improve their performance cannot do the same workouts. If they do, they will find that, over time, their overall fitness level will start to plateau. To continue to improve their fitness levels, then, athletes must perform increasingly difficult exercises.

    When Cooper discovered the training effect in the 1960s, it changed the approach that most athletes took to measuring exercise. Rather than measuring the exercises performed, trainers began to measure traits of the athletes while performing the exercises. The Cooper test was one of the first ways that trainers did this, but trainers have found better ways of measuring aerobic performance since Cooper introduced his test in the 1960s. Measuring an athlete’s maximal oxygen consumption, or VO2 Max, for instance, allows trainers to determine how much aerobic activity an athlete needs to perform in order to improve his or her overall fitness.


    While most of the measurements that resulted from Cooper’s research were specific to aerobic exercises, the basic concept of the training effect is relevant to weight training as well. As an athlete performs lifts, they increase their total muscle tissue and increase the efficiency of the nervous system that controls the muscles. Subsequently, the athlete lifts more weight, and the previous workouts will not provide the same benefit it used to. This training effect results in an athlete needing to continually increase either the amount of weight or the number of repetitions in order to continue to increase his or her muscular fitness.

    You can find our source here.


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Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com