The effects of aerobic exercise intensity on memory in older adults

Ana Kovacevic 1, Barbara Fenesi 1, Emily Paolucci 1, Jennifer J Heisz 1 1

Abstract

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. 

  

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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.

 Add lean, hard muscle training only minutes three times per week

9 eBooks by an author with over 40 years of HIT Training Experience 88 Bonus Articles to Help You Train Smarter Finally a comprehensive volume of nine books on both High Intensity(HIT) and Volume Bodybuilding Training! There are many unique training programs contained in my books that give the reader new techniques to increase his/her muscle building potential. Topics covered are: Pre-exhaust routines Double pre-exhaust Reverse pre-exhaust Forced reps Pure negatives Negative accentuated Superslow Extended Reps Static Holds Isometrics Zone partials Burn reps Rolling static partials Unilateral training- why it works better than traditional training Why training smarter -not longer builds muscle faster! How to implement Progressive Overload to Supercharge Muscle Gains Learn how to determine the ideal training frequency for your body type Which supplements to take to safely build lots of muscle Much more! All programs are fully-explained with complete workout routines for each different technique. Stop Wasting Time and Effort-Build Maximum Muscle!

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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.

YOU CAN GET BIG WITHOUT STEROIDS!

 

In this video Jerry talks about the benefits of High Intensity Training.

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

                                                     

                                             

Ginkgo Biloba increased athletic performance capacity

Increased oxygen capacity and stimulating growth of neurons with ginkgo

Ginkgo biloba leaves contain flavonoids and polyphenolic compounds that may enhance physical and cognitive performance. In this study, 18 healthy, physically active young men took a placebo or 160 mg of ginkgo biloba per day for six weeks.

Before and after the supplement period, the men performed a graduated cycling test that measured maximum oxygen capacity. Both groups saw an increase in oxygen capacity between the two test periods, but the ginkgo biloba group increased 6 percent compared to 1 percent for placebo.

The ginkgo group also saw an increase in antioxidant capacity, and an increase in a protein that influences a number of brain functions, including stimulating growth of new neurons and synapses—nerves and nerve-signaling pathways.

What's the true cause of the pectoral gap phenomenon?

Recently a malformation of the pectoral muscles known as the "pectoral gap" has appeared in professional wrestlers and some bodybuilders. This video discusses the most likely causes and what can be done about it.

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.

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.

Boost muscle building by 25% if you balance your protein intake at each meal

Boost muscle building by 25% if you balance your protein intake at each meal

Find out the most effective way to distribute your daily protein intake

by Jeff S. Volek, Ph.D., R.D.

Boost muscle building by 25% if you balance your protein intake at each meal A lot of effort has been placed on comparing different protein sources and amounts, but new research has identified another important variable to consider – distribution of protein across meals. Most people consume their largest meal at dinner containing approximately 3 times more calories than breakfast. Researchers recently questioned whether such an unequal (skewed) distribution of protein is optimal or whether a more balanced approach with equal protein at breakfast, lunch and dinner would be preferred.

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]