In recent years, due to various reasons such as diet, stress and environment, people have increasingly advocated and paid attention to exercise, and more and more people have begun to like exercise and insist on exercising. Morning running, night running, square dancing, yoga, Tai Chi, etc. have all become the choices of everyone. As for my colleagues, there are more and more people in the gym. Of course, there are also just as many people who don’t go to the gym.
Aerobic exercise is also increasingly recognized and loved by everyone. Aerobic exercise refers to low-intensity exercise in which the heart rate is maintained at about 120 beats per minute. Such as jogging, cycling, swimming, etc., they are all aerobic exercises.
The highest heartbeat a person can bear is 220 minus the actual age. For example, I am 28 years old now, and the highest heartbeat I can bear is 192 beats per minute. And high heart rate exercise that reaches 80%-90% of the highest heartbeat, that is, high-intensity exercise, can better stimulate people's potential.
As far as running is concerned, when the heartbeat reaches 80%-90% of the highest heartbeat, it is high-intensity exercise. What needs to be noted here is: running as hard as possible is more important than running fast.
Exercise can produce BDNF, which is brain-derived neurotrophic factor, which is the nutrient our brain cells need for growth. In other words, human brain cells can re-grow, and exercise plays a big role in the re-growth of brain cells.
So while we are exercising our bodies, we are also exercising our brains. It is scientifically proven that exercise can produce more and more brain cells and at the same time enable more and more brain cells to be put to better use. Keep our brains in good condition, improve learning, concentration, cooperation, and even reduce violence, etc.
A large part of the reason why people in primitive societies are stronger, do not suffer from too many diseases, and can even survive in such a harsh environment is because they maintain enough exercise every day. .
For example, if they want to hunt food, they need cooperation, long-term chasing, layout, and even fighting. As a result, they are healthier and are able to master survival skills faster and faster. This means that today, proper aerobic exercise plus some skill learning can make exercise more effective.
Studies have shown that jogging twice a week for 30 minutes each time for 12 weeks can improve the brain's executive function.
So what are the other benefits of exercise?
1. Exercise changes stress conditions
People’s stress often comes from us feeling that we have lost control of our lives and have no sense of control, but exercise can improve people’s control. feel. At the same time, exercise can also be a good way to relieve stress.
Because exercise can secrete a large amount of BDND and increase insulin. Thereby suppressing stress response emotions and then bringing them into balance.
2. Exercise solves the root cause of anxiety
Anxiety is due to cognitive misinterpretation, and part of the reason for cognitive errors is that the prefrontal cortex of the brain has lost effective control over the amygdala. , amplifying the crisis and thus creating anxiety. Exercise can cause our bodies to secrete more substances that suppress or reduce anxiety.
3. Exercise helps the brain break free from the shackles of depression
Running releases endorphins, which bring pleasure and ignore pain. At the same time, exercise also produces dopamine, and both endorphins and dopamine can make people feel happy, thereby effectively inhibiting depression.
4. Exercise improves concentration
People who insist on exercising will be more focused, so people who get up early for a run can greatly improve their work efficiency throughout the day.
5. Exercise overcomes addiction
When addiction occurs, just ten minutes of exercise can reduce dependence on alcohol, and five minutes of exercise can reduce the desire for cigarettes. We become addicted to certain things because they bring us pleasure, and exercise also brings pleasure, so exercise can overcome addiction.
6. Exercise adjusts hormone secretion
Exercise can adjust hormone secretion in various aspects, especially for women, it can effectively regulate menstrual syndrome. There's also something called menopause, which can reduce anxiety, improve stress, and make people happier.
In the past, everyone was opposed to women exercising during pregnancy. In fact, it is very good for pregnant women to keep exercising. Doing so is not only good for themselves, but also good for the fetus. This is why in the past, when our grandmothers gave birth to their parents, even if they went to work in the fields every day, the children they gave birth to were still healthy. Exercise is actually good for both adults and children.
7. Exercise delays aging
Independence and inactivity are the causes of rapid aging and promote the death of brain cells. Between the ages of 65 and 79, if you exercise twice a week for more than half an hour each time, the risk of Alzheimer's disease can be reduced by 50%.
Why can exercise delay aging?
01. Exercise makes the cardiovascular system stronger
02. Exercise can regulate blood sugar
03. Exercise can help lose weight
04 , Exercise can raise the stress threshold, making people no longer worry about small things
05. Exercise can improve mood
06. Exercise can promote the immune system
07 , Exercise can strengthen bones
08. Exercise can improve motivation and make people willing to do things
09. Exercise can promote neural plasticity
So the reason for exercise There are so many benefits, should we take action? Let’s customize a brain training plan together!
Do 30 minutes of moderate-intensity aerobic exercise every day for at least five days a week or 45 to 60 minutes of aerobic exercise six days a day. If you don’t have the habit of exercising, you can start with walking, jogging, and then speeding up. run. Let’s take action together!