Using your thumbs and fingers of one hand, rub these areas vigorously for 50 seconds while rest your other hand over your navel as you look from left to right. There are two hollow areas under your collarbone which is about 1 inch out from the Centre of your chest. While drawing the 8, try to focus your eyes on the thumb. With your thumb pointing toward the ceiling, slowly and smoothly trace the shape of a large figure 8. It should be equal to your shoulder level. Repeat this for 2-3 minutes.Įxtend you arm straight out in front of you. Ensure that you touch the knee with your elbow completely and properly. Alternate the directions as in a march-past. In the same way, repeat this exercise with your left hand touching your right knee. Sit or stand and with your right hand elbow touch your left knee diagonally across your body. They are designed to strengthen the relationship between body and mind and so are particularly interesting in this time when so many of our activities are cerebral. The idea is that these are simple exercises that anyone can do at home or at work or at school and they are often used with children who have special needs or need to improve their learning ability. Its focus is improved learning and mental organization. Above all, have fun.Brain Gym is a series of movements, done with intention and designed to ‘wake-up’ the brain or to stimulate brain function. However, if you do decide to give HIIT a try, m ake sure you start with a workout tailored to your level of fitness, and gradually build the time and level of intensity. With all of that said, if you’re reading this thinking HIIT sounds like the worst possible form of torture, then just don’t do it – it’s important to find ways to workout that you enjoy. Whilst you may start your fitness journey full of enthusiasm and motivation, burnout, tiredness and injury might mean you come to dread your workouts, and you want exercise to be something you enjoy. Slower recovery can lead to a higher risk of injury, especially as we age, when recovery between training sessions is paramount.Īll this intensity with too little recovery can lead to demotivation. We then replenish these glycogen stores when at rest, but if we don’t recover sufficiently, we end up weaker and more fatigued. Our bodies use glycogen to fuel exercise, a type of carbohydrate stored in the muscles. Cortisol can slow weight loss since it tries to make our body hold onto fat. The increase in cortisol can also be particularly pertinent for women who might be struggling to lose weight after the menopause, since cortisol tends to increase around this time anyway. Doing a lot of HIIT training increases levels of cortisol, the stress hormone, which makes this style of training harder to recover from. This will give plenty of time for recovery and variation the rest of your week can be spent exploring other ways to keep fit, reducing the possibility of injury or demotivation.Īllowing plenty of time for recovery between sessions is key. With this in mind, 30 minutes two or three times a week is sufficient. This is particularly in evidence in HIIT training, as the blood flow is raised, then lowered again repeatedly.Ĭurrent government guidelines recommend that adults aim to do 75 minutes of vigorous exercise a week (although only if you are already physically active for those aged 65 and above).Īs outlined, HIIT sessions don’t need to be long in order for you to see the effects. The motion of exercises such as squats, push-ups and burpees increases blood flow to the brain. Any resistance exercise is great – it works the biggest muscles in the body – but there’s also some research that the up and down motion of push-ups and squats helps with oxygen to the brain.” “It’s good for the brain, for type 2 diabetes, and for cognitive conditions like dementia. There’s a lot of research showing that HIIT is very beneficial. “I was making a Horizon documentary, and I thought ‘this is some interesting stuff’. “I first came across HIIT in 2012,” he told Exceptional. It’s one of the reasons that medical journalist Dr Michael Mosley of The Fast 800 is a fan of HIIT training. One study into cognitive decline in relation to lack of physical activity showed that weight-bearing exercises (such as such as squats, push-ups and burpees) can improve brain function. Research evidence suggests that some of the exercises typically associated with HIIT workouts can contribute to cognitive health.
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