Now we live in a world driven by technology, and electronic screens are everywhere. It is easy for people to forget that we are natural athletes-animals, because there is no "exercise" in our daily plan. The sedentary modern lifestyle has destroyed our nature, and obesity and lumbar disc herniation have become problems that we cannot overcome.
Since we know the benefits of exercise, why can't we take our legs? Let's see what we can get from this book.
First, change cognition and scientifically understand the plasticity of the brain.
There is a word in the concept of psychology called learned helplessness. After a long time or repeated setbacks and failures, a person will feel powerless in the face of problems. When many people get older, they will feel that they are old, their learning ability is weak, and their brains are dull. In fact, our brains are just like our bodies. The more we use it, the stronger our brains become.
Neuroplasticity (neuroplasticity)
Changes in brain structure caused by experience. The brain is composed of neurons and glial cells, which are interconnected. By strengthening or weakening these connections, the structure of the brain can be changed.
Brain-derived neurotrophic factor (BDNF)
It is a kind of protein synthesized in the brain, responsible for the establishment and maintenance of nerve cell circuits, and is a "high-quality nutrient fertilizer for the brain".
There is a paper on "Mouse Movement and BDNF" in Nature. Although the length is not as long as a column, it also explains everything. That is to say, exercise improves the high-quality nutritional fertilizer of the whole brain.
Carl Coatman, the designer of the study, is the director of the Institute of Brain Aging and Dementia at the University of California, Irvine. He said: "I thought that the motor cortex, cerebellum and sensory cortex of the brain would change greatly, and maybe even the basal nucleus would change slightly, because they are all related to exercise." The fact that BDNF and exercise change synchronously gradually proves that BDNF is not only important for the survival of nerve cells, but also important for the growth of nerve cells (sending out new branches), so it is also important for learning.
Second, the integration of body and mind, physical exercise can also solve the heart problem.
1. stress, there is no good or bad pressure, and proper pressure can make you more focused.
As we all know, the way to practice muscles is to let them rest after fatigue and give them some training pressure. The same pattern applies to nerve cells: a slight pressure can activate the internal repair and recovery mechanism of neurons. The important thing about exercise is that it can promote the recovery process of our muscles and neurons. It not only makes our bodies and brains stronger and more flexible, but also enables us to meet future challenges, be more agile and adaptable.
2. Anxiety, exercise can make you focus on the present and get rid of unnecessary anxiety.
When we raise our heart rate and breathe in the context of exercise and focus on exercise, the primitive instinct of "fight or flight" caused by anxiety will be alleviated accordingly. We know that the physiological signals at this time will definitely not cause anxiety attacks. We gradually like the feeling of physical stimulation, and do not naturally think that this stimulation is harmful.
This is a significant discovery, which tells us that anxious thoughts are a cognitive error and a deviation from the interpretation of reality. You can use exercise to relieve anxiety symptoms, and with the improvement of your own functional level, you can gradually get rid of this symptom. Over time, you teach your brain that these symptoms don't always mean bad luck, you can live; You are reprogramming your cognitive errors.
Many years ago, this fact has been completely confirmed: aerobic exercise is effective and anti-anxiety. Until recently, researchers have just begun to understand its mechanism of action.
3. Depression, exercise can rebuild your confidence and make your life full of vitality.
The cerebral cortex is composed of countless cells, which control all the complex functions such as our attention, emotion, memory and consciousness. MRI scan proves a basic point: chronic depression may lead to structural damage in the brain thinking area. In the early 1990s, we have known that brain-derived neurotrophic factor (BDNF) can protect neurons in emotional control areas such as hippocampus from cortisol interference. BDNF is a fertilizer to promote the interconnection and growth of neurons, which is very important for neuroplasticity and neurogenesis. Very high levels of cortisol can reduce BDNF, while antidepressants and exercise have the opposite effect. BDNF is a tug-of-war rope between chronic stress and adaptability.
4. Aging and exercise can effectively prevent Alzheimer's disease.
With the increase of age, cells gradually lose the ability to adapt to stress. Although scientists have not yet found the exact reason, it is obvious that aging cells have a low threshold in fighting against free radicals, excessive energy demand and over-excited molecular pressures. In addition, the gene that was originally responsible for producing protein and removing hazardous waste stopped working, resulting in the death of a cell. Neuroscientists call this situation "apoptosis". As the damage becomes more and more serious, the immune system will be activated to release white blood cells and other factors to remove necrotic cells, leading to redness and inflammation; If the mass becomes chronic gradually, it will produce more harmful protein, which is related to Alzheimer's disease.
In the MRI scan, the athletes' brains seem to be two or three years younger than their actual age. The scanned image can't specifically show what constitutes the volume growth of the brain region, but considering the known animal research results, Kramer put forward his own speculation. "Maybe it's new vascular structures, new neurons, new neural connections," he said. "I think it is very likely that all of the above are." The significance of this scanning result is that exercise can not only prevent brain damage, but also reverse cell degeneration related to aging. Kramer's scanning study is more likely to show how exercise can improve brain balance.
The charm of sports is that it makes us act naturally, stimulates the brain stem, and makes us more energetic, passionate, interested and motivated. We feel more energetic. By regulating serotonin, dopamine, norepinephrine, BDNF and vascular endothelial growth factor in the prefrontal cortex, exercise changes our self-concept from top to bottom. Exercise does not selectively affect which substance, but regulates the chemicals in the whole brain and restores normal signal transmission. It liberates the prefrontal cortex and enables us to remember useful things and get rid of the pessimistic mode of depression. Exercise also proves that we can change something voluntarily. The function of exercise is also suitable for improving daily mood, even if we are depressed or have to deal with some annoying things, or even encounter bad weather.
Third, there is no best but the most suitable exercise.
1. It is more important to try your best than to run fast, and determine your exercise intensity reasonably.
Everyone's physical quality is different, and everyone's sports ability is different. We should give up the mentality of winning, which is rooted in our hearts. It's not that running as fast as possible. The most suitable exercise is the best way for your health. It is suggested that you use the maximum heart rate exercise method to determine your reasonable amount and intensity of exercise, and you can feel the best exercise mode reasonably if you use it more.
Maximum heart rate exercise method: maximum heart rate, MHR).
Refers to the exercise load. With the increase of exercise, the oxygen consumption and heart rate also increase. Under the maximum load intensity, the oxygen consumption and heart rate cannot continue to increase to the highest level. The maximum heart rate is an important reference to measure the maximum working capacity and oxygen consumption of the heart. At present, the most popular formula for calculating the maximum heart rate is: maximum heart rate = 220–actual age.
Perseverance is relative and has nothing to do with willpower.
Breaking the obsession that can't be adhered to every day is the lack of willpower. We often affect our exercise plan because of some daily chores. Some people will blame themselves for being a weak-willed person. They used to move once or twice a week, but they didn't bother to move once because of their remorse. It can be said that it is not worth the loss.
If you don't accumulate silicon, you will travel thousands of miles. Whatever you can do, move first. The reason is easy to understand, but it is not easy to practice! ! Oil; Fuel filling; Make greater efforts
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