In a previous article, Team Suo mentioned brain health (click to read):
The easiest way to destroy brain health, only 5% of young people are spared!
2 ways to repair your brain after staying up late, fast but extremely effective!
So, if you already have the following problems: 1) dizziness after staying up late, 2) mental exhaustion after work, 3) decreased concentration/thinking ability
Today, the team does not talk about nutrition and diet (some people in the province jump their feet), mainly from the perspective of sports. There are 2 sports programs (not strength training) that can really improve brain health and cognition!
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How exercise can improve brain health
Studies have shown that exercise is associated with increased size in the hippocampus, striatum and prefrontal cortex – the higher the level of fitness, the better the ability to learn and remember information.
This is especially true if the task being performed depends on the prefrontal cortex.
This area of the brain is involved in executive functions, including attention, short-term memory, problem-solving, and planning.
So what kind of exercise is more effective for the "brain"? Let's start with the research.
1. Studies have found that aerobic exercise training can increase the brain volume of the elderly, especially in areas such as the prefrontal lobe and hippocampus, which is related to the maintenance and improvement of cognitive function. [Source: Journal of Gerontology: Medical Sciences]
2、《Benefits of regular aerobic exercise for executive functioning in healthy populations》的综述中，研究人员总结了有氧运动对健康成年人执行功能的积极影响。 表明有氧运动不仅增加大脑结构的体积，还改善了与高级认知功能相关的区域的功能。 [来源: Psychonomic Bulletin & Review]
3、研究表明，hiit能够提高认知功能，尤其是那些需要高度注意力和快速决策的任务。 （来源：Tsukamoto H, et al. High-intensity intermittent exercise and cognitive function: a systematic review of the literature. Sports Med. 2016）
What is the most effective way to exercise?
1. Medium and low intensity aerobic exercise
Suitable for: Need to improve brain fog for a short period of time, or slowly adjust learning ability/memory for a long time.
Method: 3-4 times a week for low-to-moderate intensity aerobics, such as continuous aerobic exercise (e.g., 20-minute jogging).
2. High-intensity interval training/HIIT
Suitable for: Need to improve concentration and quick decision-making, especially before important work.
Method: Before high-intensity work and study (1 day or half a day), you can do HIIT exercise.
If you are under pressure to study and work, you can do HIIT 2-3 times a week to maintain your brain power.
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