Aerobic exercise may enhance memory in older adults. However, the optimal intensity and underlying mechanism are unclear. This community-based study examined the effect of aerobic exercise intensity on memory and general cognitive abilities. Brain-derived neurotrophic factor (BDNF) was examined as a potential mechanism. Sixty-four sedentary older adults participated in 1 of 3 groups: (i) high-intensity interval training (HIIT); (ii) moderate continuous training (MCT); or (iii) stretching control (CON). Prior to and following the intervention, high-interference memory was assessed using a Mnemonic Similarity task and executive functions were assessed using Go Nogo and Flanker tasks. HIIT led to the greatest memory performance compared with MCT and CON (F[2,55] = 6.04, p = 0.004) and greater improvements in memory correlated with greater increases in fitness (rs (46) = 0.27, p = 0.03). Exercise intensity seemed to matter less for executive functioning, as positive trends were observed for both HIIT and MCT. No significant differences in BDNF were found between groups. Overall, these results suggest that aerobic exercise may enhance memory in older adults, with the potential for higher intensity exercise to yield the greatest benefit. While our findings suggest that BDNF does not regulate these adaptations, the mechanisms remain to be determined. High-intensity interval training results in the greatest memory performance in inactive older adults compared with moderate continuous training or stretching. Improvement in fitness correlates with improvement in memory performance.
Dr. HIT's High Intensity Bodybuilding
Wednesday, December 7, 2022
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We've all been there... you're training hard weeks and months on end-at first muscle and strength come quickly. And then-nothing. You see-when you first begin training gains come quickly but then your body gets used to the seemingly endless sets and STOPS! What's wrong? Gains come from putting new stress on your muscles and forcing them to grow. But it's important to train with the correct intensity and volume or else no gains... My training methods are designed to do just that.
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Complete Nutrition for Muscle Growth by Flow High Performance
Is it possible to both grow muscle and lose fat at the same time? This video explores that and gives diet advice to do just that.
Tuesday, November 1, 2022
YOU CAN GET BIG WITHOUT STEROIDS!
Friday, April 8, 2022
How long does it take for my muscles to fully recuperate?
This is a great question. If your rest is inadequate your muscles will be unable to generate enough effort for maximum training effect but if you rest too long you risk strength and muscle size loss and general deconditioning.
Many high volume bodybuilders train 4-5 days per week, hitting each muscle group 2-3 times. Unfortunately, this doesn't allow the individual muscles enough time to properly regenerate nor the body's overall system to fully recharge.
As training intensity increases, it becomes even more important to properly rest between workouts. The HIT protocol, which I utilize, functions best when maximal intensity is used while training and the proper amount of rest is had.
It is also very important to realize that even though there is a general guideline of this, each individual will need a different amount of rest depending on genetics, age, diet and supplementation. Certain supplements such as Creatine, L-Glutamine and the like all effect recuperation in a positive way.
I suggest initially resting each muscle 7-10 days between sessions and not training more than 3 days per week. Keep a close eye on the amount of weight you're using in each exercise, reps, etc. If you aren't progressing or at least equaling the amount of weight and reps in each session increase the amount of rest days. If muscles are still sore at the beginning of the next time you train add three additional rest days and see what the effect of that is. Remember, train hard, brief and allow the proper amount of rest for optimal gains.
DR HIT
Friday, April 13, 2018
Ginkgo Biloba increased athletic performance capacity
Monday, March 26, 2018
What's the true cause of the pectoral gap phenomenon?
Friday, March 16, 2018
D-ribose: An effective supplement or useless junk?
Jerry Brainum tells the whole truth about the D-ribose, a natural sugar that is touted to boost muscle energy and sports performance. For the best information available anywhere about nutrition, exercise science, ergogenic aids, hormonal therapy, anti-aging research, fat-loss techniques that work, supplements and many other topics, subscribe today to the Applied Metabolics newsletter (www.appliedmetabolics.com). Also please subscribe to this channel and let others know about it. This is one of the few unbiased, truthful channels you will find.
Wednesday, January 24, 2018
Jerry Brainum-Supplements On A Budget
Jerry explains why you need to take supplements to build your physique but don't necessarily need to spend alot of money.
Tuesday, November 7, 2017
Boost muscle building by 25% if you balance your protein intake at each meal
Healthy men and women were fed two identical diets each for one week. The diets contained enough calories to maintain body weight and included approximately 90 grams of protein (1.2 grams per kilogram body weight). The only difference was that during one week, protein was distributed evenly at breakfast (30g), lunch (30g) and dinner (30g), whereas the other week it contained less protein at breakfast (10g) and lunch (15g) and more at dinner (65g).
On days 1 and 7 of each diet, muscle protein synthesis was measured after breakfast and over a 24-hour period. The muscle protein synthesis response to breakfast when protein was distributed evenly (30g) was 30% higher than when protein was skewed (10g). When muscle protein synthesis was measured over the entire day, it remained significantly higher (about 25%) when protein was distributed evenly versus skewed. In other words, the large amount of protein consumed at dinner during the skewed trial did not make up for the reduced response to breakfast. These results suggest that a more favorable response in muscle protein synthesis can be achieved when total protein intake is balanced across three meals as opposed to consuming the majority at one meal.
Reference: Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. J Nutr. 2014 Jan 29. [Epub ahead of print]