Train Smart, Not Hard

03

Men's Health (UK) - - Time -

Your brain cells are in a con­stant state of flux, and many are de­stroyed just days af­ter be­ing formed. Though much of the growth and de­vel­op­ment of neu­rons oc­curs in the womb, neu­ro­ge­n­e­sis con­tin­ues in adult­hood. And re­search in the Jour­nal of Neu­ro­science shows that ex­er­cise is the sin­gle most ef­fec­tive way to ac­cel­er­ate this process.

In Fe­bru­ary, re­searchers at the Uni­ver­sity of Bath pointed to a seden­tary life­style and high blood glu­cose lev­els as a ‘tip­ping point’ for de­vel­op­ing de­gen­er­a­tive neu­ro­log­i­cal con­di­tions. But a study in the jour­nal Plos One found that a tough work­out en­cour­ages the growth of your hip­pocam­pus – that’s the mem­ory bit of the brain, re­mem­ber? In­crease blood flow to this area of the brain and you’ll stim­u­late its growth while also re­leas­ing nor­ep­i­neph­rine, a chem­i­cal known to sharpen at­ten­tion, mo­ti­va­tion and per­cep­tion. And you’ll get yoked in the process. Clever, no?

To achieve this, we asked PT Luke Grahame (roar-fit­ness.com) to de­sign an adap­tive bar­bell com­plex that re­quires full-body in­put to stress the ner­vous sys­tem while keep­ing your mind en­gaged. Per­form all of the move­ments de­scribed here as a sin­gle flow­ing com­plex without let­ting go of the bar un­til each set is com­plete. There’s no time limit, but it’s ad­vised you rest twice as long as it takes to com­plete each set. For the first two weeks, per­form 4x8 reps of high pulls from the floor, snatches and over­head squats. In the third week, add 4x8 reps of jump squats with a bar. And for the fourth, a snatch grip mil­i­tary press. Com­plete each ses­sion twice a week for core and cog­ni­tive strength alike.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.