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me and find out more about what Classic Martial Art can do for
you and why our students enjoy the training.
Please be inspired.
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Thank you very much.
Marcel Weidenbacher
Please continue to read the
following article that I find very interesting and helpful:
"As you age, there is the
potential for your brain function to steadily decline, leaving
you confused and unable to care for yourself. However, your
lifestyle, and specifically your dedication to regular exercise,
can do wonders to keep your brain in top form, even later in
life.
Impressive Brain Benefits
from Exercise
In the latest pair of studies
to document the positive effects that physical exercise has
on brain function, it was found that performing moderate exercise,
such as aerobics, tai chi ki gong and strength training during
midlife lead to a 39 percent decreased risk of developing mild
cognitive impairment.
Moderate exercise late in life
was associated with a 32 percent lower risk.
The second study even found
that high-intensity aerobic exercise for six months was enough
to improve brain function in those already suffering from mild
cognitive impairment -- without the extra cost and dangerous
side effects that occur when drugs are used instead. The authors
stated:
"Six months of a behavioral
intervention involving regular intervals of increased heart
rate was sufficient to improve cognitive performance for an
at-risk group without the cost and adverse effects associated
with most pharmaceutical therapies."
These are impressive results,
considering that mild cognitive impairment affects about 20
percent of people over 70, according to the American College
of Physicians. This condition often causes memory problems and
blips in language, reasoning, judgment, and even reading and
writing.
Mild cognitive impairment is
often described as a transitory phase between normal brain function
and more serious problems like dementia and Alzheimer’s
disease. While 1 percent to 2 percent of people develop dementia,
this rate rises to 10-15 percent among those with mild cognitive
impairment.
So the more you can do to keep
your brain functioning at its peak, and avoid any type of cognitive
impairment whatsoever, the better off you will be.
How Does Exercise Protect
Your Brain?
Exercise encourages your brain
to work at optimum capacity by causing your nerve cells to multiply,
strengthening their interconnections and protecting them from
damage.
Lab tests on animals have shown
that during exercise, their nerve cells release proteins known
as neurotrophic factors.
One in particular, called brain-derived
neurotrophic factor or BDNF, triggers numerous other chemicals
that promote neural health. Further, exercise provides protective
effects to your brain through:
* The production of nerve-protecting
compounds
* Greater blood flow to your brain
* Improved development and survival of neurons
* Decreased risk of heart and blood vessel diseases
A regular exercise program
can also slow the development of Alzheimer's disease by altering
the way damaging proteins reside in your brain. In animal studies,
significantly fewer damaging plaques and fewer bits of beta-amyloid
peptides, associated with Alzheimer's, were found in mice that
exercised.
Four Principles of Exercise
Your body is an efficient machine,
and if you do the same type of exercise day after day, you’ll
become quite good at it. However, when exercise becomes easy
to complete, it’s a sign you need to work a little harder
and give your body a new challenge.
So when you’re planning
your exercise routine, make sure it incorporates the following
types of exercise:
1. Aerobic:
Jogging and walking fast are all examples of aerobic exercise.
As you get your heart pumping, the amount of oxygen in your
blood improves, and endorphins, which act as natural painkillers,
increase. Meanwhile, aerobic exercise activates your immune
system, helps your heart pump blood more efficiently, and increases
your stamina over time.
2. Interval (Anaerobic) Training: Research
is showing that the BEST way to condition your heart and burn
fat is NOT to jog or walk steadily for an hour. Instead, it’s
to alternate short bursts of high-intensity exercise with gentle
recovery periods. That is one of the primary reasons I am so
fond of the Classic Martial Art exercises.
This type of exercise, known
as interval training or burst type training,
can dramatically improve your cardiovascular fitness and fat-burning
capabilities.
Another major benefit of this
approach is that it radically decreases the amount of time you
spend exercising, while giving you even more benefits. For example,
intermittent sprinting produces high levels of chemical compounds
called catecholamines, which allow more fat to be burned from
under your skin within the exercising muscles. The resulting
increase in fat oxidation increases weight loss. So, short bursts
of activity done at a very high intensity can help you reach
your optimal weight and level of fitness, in a shorter amount
of time.
3 . Strength Training: Rounding out your exercise
program with a 1-set strength training routine will ensure that
you're really optimizing the possible health benefits of a regular
exercise program.
You need enough repetitions
to exhaust your muscles. The weight should be heavy enough that
this can be done in fewer than 12 repetitions, yet light enough
to do a minimum of four repetitions. It is also important NOT
to exercise the same muscle groups every day. They need at least
two days of rest to recover, repair and rebuild.
4. Core Exercises:
Your body has 29 core muscles located mostly in your back, abdomen
and pelvis. This group of muscles provides the foundation for
movement throughout your entire body, and strengthening them
can help protect and support your back, make your spine and
body less prone to injury and help you gain greater balance
and stability.
Our exercise programs are great
for strengthening your core muscles, as are specific exercises
you can learn from a personal trainer.
You might be aware that we
offer Ki Gong - Tai Chi classes to round up your physical and
mental training and find the correct counter balance to your
stress.
Focusing on your breath and
mindfulness along with increasing your flexibility is an important
element of total fitness.
Is Staying Motivated
an Issue for You?
More than half of U.S. adults
don’t get the recommended amount of exercise, and one
out of four don’t exercise at all.
The most common reason why
people say they don’t exercise?
A lack of time.
Unfortunately, not enough people
are willing to arrange their schedules around exercise, and
this is due to something much deeper than time management --
it’s due to psychological resistance.
No matter what reason you have
for not exercising – feeling it’s too hard, getting
bored with your routine, not knowing where to start –
you can help yourself get into a more positive frame of mind
by giving the Ki Gong - Tai Chi a try. It can help you remove
the negative emotional blocks that are preventing you from successfully
implementing your program.
Further, instead of focusing
on the negatives, like the work and the time it takes to stay
active, focus on how great you’ll feel once exercise becomes
a regular part of your life.
In case you weren’t aware,
exercise does far more than just assist in weight loss. I’m
going to list some of the many, many things exercise can do
for your mind and body.
Go ahead and print this list
out, send it to your exercise buddy or take it with you to our
dojang (Martial Arts Academy). Then, whenever you’re thinking
of quitting, take a look.
These benefits are just too
good to pass up.
1.Improve your brainpower
2.Lower your blood pressure
3.Fight off a cold
4.Manage arthritis
5.Lower your risk of heart disease
6.Cure insomnia
7.Fight depression
8.Lower your risk of diabetes and reverse pre-diabetes
9.Build strong bones
10.Lose weight
11.Reduce your risk of cancer
12.Boost your IQ and think better
13.Relieve chronic knee pain
14.Increase your energy levels
15.Slow down your aging process
Get Started - your body and
mind will thank you and start taking control over your life."
Dr. Mercola.
