Exercise Guide

In the past, scientists believed that we were each born
with about 100 billion brain cells, and that after we
reached adolescence our brain started dying at a rate of
about 10,000 per day, and these cells could not be
replaced.

New research has proven that the brain CAN produce new
cells and that we can grow our brain throughout our lives.
We can improve our mental alertness and master new skills
no matter how old we are. But to grow your brain you must
take the steps described in this article.

Recently it was discovered that the brain grows during
sleep. Most of the growth occurs between the sixth and
eighth hour of sleep. This illustrates the importance of
getting eight hours of sound sleep each night.

The most important step to ensure sound sleep is to
maintain a regular schedule of when you go to sleep and
when you rise. Staying up late on weekends is not good for
your brain. Studies have found that people who receive
eight or nine hours of regular sound sleep each night are
more mentally sharp.

Blood flow is another important factor effecting brain
growth. Blood carries oxygen and nutrients to the brain’s
cells. Exercise is the way to increase blood flow to the
brain. Aerobic exercise like walking briskly, bicycling,
and jogging are the best exercises for growing your brain.
A University of Illinois study found that people who walked
briskly for 45 minutes three times a week improved their
cognitive speed by 15 percent.

The brain functions by communicating between cells through
branches called dendrites. Nerve impulses are relayed
across the gaps between dendrites, called synapses, by
chemicals called neurotransmitters. When your brain is
challenged with new information or new concepts, synaptic
activity increases. A brain that is constantly challenged
grows new dendrites.

The way to grow more dendrites is to learn new information
and new concepts. The best way to learn is to take up a new
challenging activity like computers, music, or learning a
new language. You can also challenge your brain by working
puzzles, solving brainteasers, playing strategy games, or
by teaching others.

It is now known that stress takes a heavy toll on your
brain. When you are under stress your body experiences the
“fight or flight” syndrome. When ancient cave man was
being chased by a Saber Toothed Tiger, the last thing his
body needed was to allocate resources to grow more brain
cells. In response to a threat, real or imagined, your
body produces hormones that stop the growth of brain cells.

To avoid stress, make an honest assessment of the things
that are causing your stress. Are they really life
threatening, or are they merely an annoyance? Most of the
time an impending event that we are stressing over never
comes to pass.

Eliminate the things in your life that are causing stress.
If you can’t eliminate something that is causing stress;
find a more constructive way to deal with it. They say
“stress kills”. I believe that. Even if stress doesn’t
kill you, we now know that it WILL decrease your mental
sharpness.

It is now known that the old idea “fish is food for the
brain” is actually true. Scientists have discovered that
omega-3 fatty acids found in fish are an important
component of neurotransmitters. Other sources of omega-3
fatty acids include avocados, olive oil, and walnuts.

Omega-3 fatty acids work in conjunction with vitamin E.
The best sources of vitamin E include seeds, nuts, whole
grains, and brightly colored vegetables.

Avoid fatty foods that increase your cholesterol level.
Cholesterol stiffens the walls of arteries, restricting
the flow of blood. And you now know that good blood flow
is required to grow your brain.

Age is NOT a factor in decreasing mental sharpness. Loss
of mental alertness is caused by lack of regular sound
sleep, lack of exercise, stress, and mental laziness.
Take the steps described in this article and you will do
what until now scientists thought was impossible. You
will grow your brain.

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Those of you that have either completed a one-on-one program, purchased an on-line program or have read anything else that I have written in the past have most likely determined by now and realize it is quite evident… I am a huge supporter and advocate of integrated and phase-based training as optimized methods of health and fitness technologies/systemologies. And it wasn’t until I started researching Tai Chi as an alternative form of exercise (I have been exercising for three-and-a-half decades consistently) did I understand how such a slow-velocity activity can help decrease blood pressure, reduce stress, help develop a greater degree of coordination and diminish the number of falls experienced by the elderly. The affects of resistance and aerobic type activities and their impact on health is unequivocal. Resistance training improves strength and the development of lean muscle mass, as well as an increase in bone-density and cardiovascular training improves the efficiently of the heart, lungs and circulatory function while decreasing mortality rates. However, over the past few decades, Eastern practices such as Tai Chi and Yoga have complimented mainstream fitness training programs by demonstrating comparable health benefits to traditional fitness training. A closer look at Tai Chi is warranted and yes this is coming from a fitness coach who intrinsically knows and has meticulously practiced and has been the recipient of the absolute benefits of weight bearing exercise for over 30 years.

So… What is Tai Chi Anyway?

Tai Chi is pronounced as “Tie Chee.” Tai Chi can be translated from Chinese to English as “moving life force.” Tai Chi is a form of Martial Art that focuses on cultivating the flow of energy in the body by performing a slow, gentle and precise sequence of movements that channel potentially destructive energy away from the body. As you could probably gleen, Tai Chi requires a high level of concentration when performing a sequence of moves, called Forms. Historically practiced as a martial art, today Tai Chi is used as an alternative form of exercise that requires a greater degree of movement than yoga and eliminates the impact nature of many aerobic or cardio-respiratory type activities.

Vitality: The Health and Well-Benefits of Tai Chi

Talk about Synergy… The life force or energy in Tai Chi is believed to be in the form of the Yin and the Yang. Yin and Yang represent two opposite halves that come together to create a unified whole. Tai Chi finds its roots in Taoist philosophy, which adheres to the principle that optimum health is achieved through a balanced Chi, or life force. Balance is maintained through the use of focused, mindful breathing, precise execution of movements and by keeping the muscles active but relaxed. Imbalance can result in an array of health problems and a decrease in the over-all quality of life. Tai Chi is a moderate intensity exercise where aggregate energy expenditure is comparable to walking at a pace of 3.5 mph. Overt health benefits such as decreased stress, improved cardiovascular fitness, balance, muscle strength, coordinative reflexes, arthritis relief and flexibility in people of all ages have been reported. The practice of Tai Chi has also been linked to a reduction of falls and injury for the elderly, an important attribute given that one in three adults 65 years or older fall each year. Recent research also suggests Tai Chi to be an effective program in the reduction of blood pressure and blood lipid levels.

Integrating Tai Chi and Strength/Training.

Ahhyes, a typical Tai Chi session can last five minutes to an hour depending on the experience and fitness and primary conditioning level of the participant. All sessions begin with a few minutes of meditation to calm the mind as well as the body, followed by a warm-up to increase blood-oxygen flow and body temperature. The forms are completed very slowly and consist of many sequential and continuous postural changes from the beginning to the end of the workout session, including both double stance and single stance weight-bearing maneuvers. The forms can be performed in a quick controlled pace to raise the heart rate and induce a greater aerobic intensity. Similarly, muscular effort can be increased by emphasizing knee bends, arms swings, twisting of the trunk and overall body recruitment when carrying out and finishing the forms. While the movements may look simple, proper execution of forms take months of practice. Since Tai Chi creates a state of tranquility, calmness and relaxation it is best to perform the activity on days off from your regular workouts. Depending on how much time you want to dedicate to exercise per week, you have a number of options to consider when planning your session. For example, if you perform an integrated circuit training or peak-intensive workout every Monday, Wednesday and Friday, you can incorporate a Tai Chi session on Tuesday and Saturday. Alternatively, you may complete the circuit on Monday and Thursday, followed by a short 20-minute cardio session on both days, and practice Tai Chi on Tuesday and Friday. It is absolutely up to you. Just remember… Give yourself ample time for rest, recuperation and regeneration.

Traditions…

The ancient Taoists were renowned for their study of the arts of health and longevity. The gentle movements of Taoist Tai Chi convey the essence of this tradition to the modern world. In over 25 countries around the globe, people are enjoying the many benefits of practicing Taoist Tai Chi in friendly atmospheric locales. Life is about balancing tasks while nourishing your mind, body and spirit. Combined with a proper fitness training program and nutrition, Tai Chi can provide the alternative form of movement that you have been searching for. Using a phase-based training approach, Tai Chi is a valuable form of exercise to help relax your body and replenish your energy stores from the intense fitness workouts you are accustomed to, so good luck and may God bless each and everyone of you.

-To Your Absolute Health, Kurt Lee Hurley

Kurt’s website http://www.kreatefitness.com, as well as his Provo Utah Private Fitness Facility Synergy Fitness Systems, specializes in in providing leading edge exercise and nutrition programs and a super premium supplement line. All of these superior products offer superior results.

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Exercise is one of the easiest ways to reduce stress. Exercise assists your cardiovascular system and blood circulation. By performing exercises consistently your overall health, including sugar levels will remain normal.

Exercise is good for mental growth. Exercise makes our mind calm and develops memory. It helps increase self-confidence and moulds our personality.

There are various forms of exercises such as aerobic as well as anaerobic exercises, which provide various benefits. Aerobic exercises are running, swimming, cycling and walking. They aim to burn your excess calories and also increase your energy. When you are following these exercises you inhale a lot of fresh oxygen. In this way they are beneficial to the cardiovascular system and keep the blood circulation process intact. If you follow a regular diet pattern and exercise schedule then you will surely burn a lot of calories. In order to get complete benefit, you must aim to exercise for about 3 to 5 times a week.
Anaerobic exercises builds your muscles and they are classified into two categories:

They are Isotonics and Isometric exercises.

Isotonic exercises involve objects that can be lifted such as weight lifting. It tones your muscles, makes the muscle fiber stronger, prevents injuries and also moulds your muscles.
In Isometric exercises you try to push a stationery object, which in turn develops your muscles.

Both the exercise types are equally important because they build your muscles strong as well as lean.

Plan exercises, which give you enjoyment as well as the above benefits. At first, plan for a short duration and then start off with a longer workout session.

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