The Right Exercise to Improve Brain Health

A family history of age-related cognitive impairment might be the most important reason of all to exercise. Brain Derived Neurotropic Factor (BDNF) is a protein produced by the body that is essential for brain health. BDNF levels decline with age.1   Those with Alzheimer's, Parkinson's, and Huntington's diseases exhibit reduced BDNF levels.2  

Fasting will elevate BDFN levels;3  The mind becomes focused when the need for food for survival looms large, and BDFN levels rise.

BDFN also rises in response to exercise. According to one study 4 comparing continuous exercise versus hit intensity training (HIT):

“The HIT protocol might represent an effective and preferred intervention for elevating BDNF levels and potentially promoting brain health.”

HIT is what we do at our Austin Personal Training and New Orleans Personal Training facilities.  Declining BDNF levels can be reversed.  It is best to take steps to do it now.  

Study compares interventions for increasing bone density: jumping versus strength training

A study concluded that impact loading (jumping) was safe intervention to help middle-aged and elderly men maintain their bone  density. However, compliance - getting the subjects to jump regularly - posed a problem.  In the study 42 men aged 50 to 74 were assigned to three different groups. One group lifted weights for the upper body. The second group also lifted weights and did a high dose of impact loading jumping 80 times.  The third group lifted weights and jumped 40 times.

Result1: “This study indicates that while impact-loading exercise can be safely undertaken in middle-aged and older men, the current combined program did not elicit significant improvements in bone mineral density”.

It is interesting to note that the high-dose jumpers had a 53% compliance rate; the moderate-dose jumpers had a 65% compliance rate.  74-year-olds aren’t given to repetitive jumping for good reason.  The more often you jump the risk of injury goes up.  This is especially true as we age, as our bodies are not as resilient.

There are safer options to effectively stimulate improvement of lower-body bone mineral density besides jumping.  Strength training both the upper and lower body is a safer alternative to potentially dangerous lower-body impact loading. At our Austin TX Personal Trainers and New Orleans Personal Trainers locations to increase strength we use MedX rehabilitation exercise equipment and a protocol that is gentler on the joints.  The body adapts to the demands placed on it.  Stronger muscles generating more force will require stronger connective tissue and bones.  One of our clients increased her bone density one standard deviation following our program.

27% decrease in body fat after increasing anaerobic training

As part of their off-season training program, athletes cut back on their aerobic activity and increased their anaerobic activity to see if there would be a significant change in body fat. They eliminated stationary bike rides and increased sprints, medicine ball throws, Olympic lifts, squats, and bench press. The result1: they reduced their body fat 27% over three years. 

It helped that the subjects were possibly uniquely suited for this change to anaerobic exercise. The subjects were professional hockey players – the best of the best in a sport that requires extraordinary anaerobic effort. The average shift in a hockey game is 45 seconds of all-out anaerobic exertion.   

For non-elite athletes anaerobic exercise is still an effective compliment to diet for losing fat. After aerobic exercise your body’s resting metabolic rate returns to baseline in short order.  Anaerobic exercise, on the other hand, will result in a raised metabolism for at least 21 hours after the exercise session is over.  

With persistent daily aerobic exercise your body will lower its resting metabolism; it is the body’s biological imperative to preserve its energy stores (fat). In contrast, anaerobic exercise (strength training) will make you stronger, and a stronger more muscular body will burn more calories even at rest.  

At our Austin Personal Training and New Orleans Fitness Training locations we offer high intensity training to increase strength, muscle and metabolism. While exercise can help, it is important to note that only with changes in eating habits  can you lose fat and keep it off.

Reducing the incidence of migraines with the right exercise

A study1 sought to find what type of exercise had the biggest impact on reducing migraines. Subjects were put in three groups. One group did high-intensity interval training (HIIT), another did moderate continuous exercise, and the third did no exercise. The conclusion:

“The data showed high-intensity training significantly reduced the frequency of migraine attacks.”

Why is HIIT effective? The researchers concluded that:

“The ‘afterburn’ effect of high-intensity training has a positive impact. After you do high-intensity training, your body for a long period has to have certain adaptations. You need more oxygen after the workout [Excessive Post-exercise Consumption] than you do when you have just continuous, moderate-pace exercise.”

Another study examining the afterburn affect found that:

“Both resistance training and intermittent aerobic training [Sprint training on bikes] increased excess post exercise oxygen consumption (EPOC) to a greater degree than did steady-state work [Running].”

The type of resistance training is also a factor.  High intensity resistance training (HIT) produces more EPOC than any other form of resistance training.   HIT and sprint training on bikes is what we do at our Austin Strength Training and New Orleans Strength Training facilities. 

One of our clients, Joan, had suffered from migraines the past 15 years. Narcotics were often necessary to alleviate her pain.  She has worked out with us for two months now. She reports that she has stopped having the migraines.