Training for a better memory
What causes age related memory loss?
As we get older our memory usually gets worse. Almost everyone knows someone who gets a little more forgetful with age. Some later than others but it seems inevitable. What causes this and is there nothing we can do to prevent or slow down this process?
Our memory is not bound to a single brain structure. Different parts of our brain function as different parts of what we call our memory. For example we have a special memory for movement patterns that we perform without thinking such as walking or riding a bike. These are stored in and retrieved from the cerebellum, the smaller brain behind our large brain (cerebrum). Furthermore both the frontal and temporal lobes play a large part in our memory. Another important structure in forming memories is the hippocampus. The hippocampus, among other things, transfers memories from our short term memory to our long term memory. When the hippocampus gets damaged this process gets interrupted and making new memories might be impossible.
As we get older several changes take place in our brains. One of these is arteriosclerosis. Our brains use about 20% of the total amount of oxygen that our body uses at rest. Consider that our brains take up only 2% of our total mass and you can see that oxygen and therefore blood needs are quite high. When the quality of our blood vessels decreases blood supply to our brain is compromised. To function optimally, the brain needs an unobstructed blood supply. Arteriosclerosis prevents this and is one of the causes of age related memory loss.
We do not know everything about how the brain functions and how it changes during aging. Aside from that, hereditary factors can play a large role in the aging brain. There is good news however. Arteriosclerosis can be prevented or even reversed by adopting a healthy lifestyle. Aerobic exercise in particular can reverse arteriosclerosis and therefore improve blood flow to the brain.
Is age related memory loss inevitable?
Another reason for age related memory loss is a decrease in mass in the hippocampus. As said before, the hippocampus is essential in forming long term memories. A decrease in size compromises memory.
In addition, both strength training and aerobic exercise can increase the size of the hippocampus, or at least prevent it from shrinking. An important factor in this is training intensity. A higher training intensity in both strength training and aerobic exercise requires more concentration and therefore can be seen as exercise for the brain.
An different way of training the brain is performing more complex exercises such as maintaining balance while performing memory tasks or solving math problems in your head. Other possibilities are learning a new skill that involves complex movement patterns such as juggling or playing a new instrument.
Finally a healthy lifestyle is essential in maintaining a well functioning brain. As said before, arteriosclerosis is an important factor in age related memory loss. The process of arteriosclerosis can be accelerated by physical inactivity, unhealthy nutrition, too much stress, smoking and drinking alcohol. Improving your lifestyle in any or all these fields will be of great benefit to your brain.
In short, although it is not avoidable for everyone, much can be done to prevent or slow down age related memory loss and improve health at the same time.
See also:
References:
– Bear, M.F., Connors, B.W., Paradiso, M. A. Memory Systems. In: Neuroscience exploring the brain 2nd edition. USA Lippincott Williams & Wilkins.
-Frodl, T., Strehl, K., Carballedo, A., Tozzi, L. Doyle, M., Amico, F., Gormley, J., Lavell, G., O’Keane, V. Aerobic exercise increases hippocampal subfield volumes in younger adults and prevents volume decline in the elderly. Brain Imaging and Behavior 2019.
-Netz, Y. Is There a Preferred Mode of Exercise for Cognition Enhancement in Older Age?—A Narrative Review. Frontiers in Medicine 2019, 6, 57.
-Roque, F.R. Hernanz, R., Salaices, M., Briones, A.M. Exercise Training and Cardiometabolic Diseases: Focus on the Vascular System. Current Hypertension Reports 2013, 15, 3, 204-2015.
Low libido through endurance training
Endurance exercise increases endurance and improves health. A little extra endurance can go a long way in the bedroom as well. However too much of a good thing never helped anyone and this is true for endurance exercise as well. But does endurance exercise lower sexual libido? Researchers from the University of North Carolina were very interested and performed the following study.
The next evolution of interval training
Scientists are never satisfied. It has been known for some time that high intensity interval training (HIIT for the experts) is more effective and efficient than regular endurance exercise to improve your endurance and lose weight. However, interval training is not a complete form of exercise, because it does not improve muscle strength. Scientist from the Saskatchewan Canada developed a more complete form of training and performed a study on it while they were at it. These were their results.
Is low intensity endurance training the best intensity for weight loss?
Fact or Fable?
Many people who want to lose weight often perform long cardiovascular workouts at a low intensity. Many cardio machines also provide guidelines wherein exercise on lower intensities is often named weight loss or fat burning zone. (Usually around 60-70% of Maximum Heart Rate). But is it the most effective training intensity for weight loss?
Stretching and Strength Training
It has been often said that strength training decreases flexibility because the muscle get stiffer from the high loads placed upon them. Static stretching can help increase flexibility but performed before strength training it reduces strength and stability. Dynamic stretching, in contrast to static stretching, has been shown to be an effective and safe method to warm up prior to strength training, and is also an effective method to increase flexibility in beginners. However, what effect does dynamic stretching have on strength training effects and does strength training really decrease flexibility? To find out the effects of stretching on strength training, scientists from the University of Rio de Janeiro started the following study.
How to do a push up
Although the Push Up is one of the most popular bodyweight exercises, not everybody is able to do a proper Push Up. If you are having problems performing a proper push up and want to be able to do it properly, you can read here how to do a push up. And if you don’t have the strength yet, you will learn what you can do to strengthen the muscles you need to do a push up.
Improving Running Economy
Running is a very popular and effective method to increase endurance and improve health. An increasing number of people participate in large running events such as a Marathon, Half-Marathon or other distances. Aside from oxygen uptake (VO2max) running economy is one of the most important variables that influences how well you perform at running events. This article will tell you why and how you should be improving your running economy.
Difference between the High Bar Back Squat and the Low Bar Back Squat
The barbell back squat is a very popular and effective exercise to increase the strength and size of leg muscles. However there are two different variants of the barbell back squat. The high bar back squat and the low bar back squat. Weightlifters and strength and power athletes mostly use the high bar back squat or “Olympic Style” squat. Which is characterized by a narrower stance and upright torso. The barbell is placed on top of the trapezius muscle around the 7th cervical vertebrae. Powerlifters mostly use the low barb back squat because they believe that it allows higher weights. Stance width is more variable but the trunk is more inclined than during a high bar back squat. Bar placement varies from on top of the posterior deltoids, below the scapular spine, on the scapular spine or two inches below the shoulders. To determine the differences between the effects of the high bar and low bar back squat, researchers performed the following study.
Metabolism Booster: Barbell Circuit
The training for today: A barbell circuit with super effective but surprisingly simple exercises. The exercises in this barbell circuit are excellent to lose weight, burn fat, improve endurance and the ability to deliver force quickly. This does not mean that technique is not important. If you are unfamiliar with one or more of these exercises, practice them with an unloaded bar or even a stick. Otherwise use a barbell with weights with which you can do all exercises for the given amount of repetitions. So do not change the weights between exercises because continueing with the training is the key to succes. If you have access to more than one barbell you can use different weights so for example the leg exercises can be done at a higher weight and therefore intensity.
Metabolism Booster Kettlebell Circuit
The training for today: A kettlebell circuit for the more advanced kettlebell trainee. The exercises in this circuit are excellent to lose weight, burn fat, improve endurance and the ability to deliver force quickly. Some of the exercises are a little more difficult than in previous kettlebell circuit, so you might have to practice a little with lighter kettlebells before switching to heavier ones. Be careful with the last kettlebell rotation exercise. Don’t go to far and it is recommended to keep the kettlebell light (4kg or less) like in the movie.
Metabolism Booster: Sandbag Circuit Workout 1
Have you seen some sandbags in the gym but you do not know what you can use it for? The sandbag is an excellent training tool and here is an example of a good short workout that helps you burn fat. This workout boost metabolism and strength and you only need a sandbag with proper handles for you to hold on to.
One round of exercises of this sandbag circuit workout consists of:
10x Sandbag Squat
10x Sandbag Row
2x 10x Sandbag Lunge (10 lunges for each leg)
When you get fitter you can do multiple rounds or use a heavier sandbag.
Monitoring Exercise Intensity
Exercise intensity
is one of the most important factors that determines if your workout is effective or not. Whether your goal is to lose weight or improve your endurance, you should keep track of your exercise intensity when you want results. For cardio training the most accurate way to measure exercise intensity is the oxygen uptake. However this requires expensive and often cumbersome equipment to be practical in everyday training. Fortunately there are three other ways that can be used effectively during your workout.
High Intensity Kettlebell Circuit
How much strength training is enough?
Almost everyone performs
strength training for a certain goal. Whether that goal is to get stronger, get larger muscles or lose fat, strength training can help. Achieving those goal does not just depend on the perfect training program but on how often you train as well. Training frequency is an important factor in achieving results. When you train more often with the right (on training frequency adjusted) training program, you will likely get better results. However we all lead busy lives and not everyone is able to hit the gym every day. So the important question is: How much strength training is enough to see results?
High Intensity Bodyweight Workout
This is a bodyweight workout which improves strength and endurance and that can be done anywhere. Because of the high intensity, it is very effective in promoting weight loss and fat loss as well. You don’t need any training material or exercise equipment for workout.
Bosu Core Training
This Bosu Core training is a more advanced and intensive workout for the core muscles. Because the Bosu Ball provides an instable surface, these exercises activate more muscles than the same exercise performed without a Bosu Ball and can therefore be more effective than their counterparts without the Bosu Ball. The muscles primarily targeted by these exercises are the m. rectus abdominis, m. obliquus externus abdominis, m. obliquus internus abdominis, m. transversus abdominis, m. erector spinae and the mm. multifidi. Because many muscles are active during these exercises, the muscles of the lower back might be felt during abdominal exercises. As long as this does not hurt, it poses no problem and is an indication that the muscles are trained. As soon as the exercise hurts the lower back, it should be stopped.
How to Squat for best results
The squat is one of the five classic fitness exercises. It is an excellent exercise to increase strength and power in the legs. In addition it targets the core muscles of the lower back and even the abdominal muscles for stabilization. Below is a list of the most important muscles that are trained by the squat. The squat exercise is a great way to increase total body strength and just like the deadlift, has a good transfer to daily activities. In fact, the squat is very effective to help older people function in daily life. It increases the ability to stand up from a seated position and walk stairs. Both of which are imperative to live independantly. The squat is also a very effective exercise to help increase strength and muscle mass. However, since this is quite a difficult exercise to perform properly and because usually there are quite heavy weights involved, it is important that the exercise is done correctly. If you know how to squat properly, you will not only increase strength more quickly, but also run less risk of injury. To help you on your way, here is an article on how to squat properly.
Strength training for toning
Strength training is an excellent way for both men and women to improve their figure and lose fat in unwanted places. However strength training is unfortunately not the first thing that comes to mind when someone wants to lose fat and improve their figure. Although men aren’t shy of strength training and lifting weights to look better, women are often scared of it, because they fear the body builder look. So sometimes they start special training programmes in which they perform strength training for toning rather than muscle growth. Does this work and if so, what do you need to do?
Low back pain exercise therapy: Swiss ball or floor exercises?
Low back pain 
affects most people at least once in their lives. Although most cases of low back pain go away without any therapy or other intervention, some become chronic and require a form of therapy. Several forms of exercise therapy have been proven effective. Among these is exercise therapy using a Swiss ball. However, there is some debate as to whether exercises using the Swiss Ball are more effective in treating chronic low back pain than the same kind of exercises performed on the floor. The following study performed by researchers from Daegu University in South Korea aimed to find an answer to the question which form of low back pain exercise is most effective.