Brain fitness a. Fitness for the brain. Learn to do aerobic exercise

Even if you have been training for a long time and consider yourself an experienced athlete, you may make subtle mistakes that prevent you from becoming slimmer.

Your time is expensive, you carve out free minutes for classes in the gym, and the results are invisible? Do you get the feeling that you're running in place and you can't move forward? Well, even if you have been training for a long time and consider yourself an experienced athlete, you may make seemingly imperceptible, but glaring mistakes when doing exercises.

Fitness smart: 10 mistakes in the gym

“People, even if they have been training for a long time, can make mistakes during training that significantly affect the quality of the results,” says Konstantin Anenkov, a fitness instructor at the Olimp club, and talks about 10 major mistakes that prevent most people from achieving the desired result.

Monotone. If you perform the same exercises for a long period, your muscles adapt to them and stop responding to the load. You reach the so-called "plateau" position. In order to change the situation, it is necessary to periodically alternate the load, add new exercises or modify old ones. Change sets of exercises every 6-8 weeks, introduce 2-3 new exercises for each muscle group, do not forget about special equipment. For home workouts, these can be dumbbells, jump ropes, balls, etc.

No warm up. Do not be lazy to stretch your muscles before starting exercises, otherwise the risk of injury, sprains increases dramatically. Spend 5-10 minutes warming up.

Too fast pace. If you think that the faster you perform this or that exercise, the more calories you burn, you are mistaken. Speed ​​only increases the risk of injury. Spend an average of 6 seconds for each repetition in the exercise. By slowing down the pace, you will significantly improve your results. The same applies to swimming lessons: swimming fast does not mean correct. Pay attention to the technique of performing exercises both on land and in water.

Fitness smart: 10 mistakes in the gym

1. Too hard and intense. You will not achieve the desired result if the load is chosen incorrectly, you overestimate your strength, exercise too long and intensively and do not have time to recover due to the fact that you practice every day. On the contrary, you run the risk of minimizing the benefits you get from your workouts. In order to keep the body in good shape, it is necessary to give a cardio load for 20 minutes and then move on to exercises for individual muscle groups; These activities can be given 40-60 minutes. The harder you train, the more time your body will take to recover. Take a one-day break between classes, or alternate every other day with classes in the Pilates room.

Fitness smart: 10 mistakes in the gym

Too comfortable. When warming up on cardio, do not allow the body to constantly be in a state of comfort. Alternate the load, make the heart beat faster for a short period of time than with ordinary exercises. For example, when exercising on a treadmill, spend 10 minutes warming up the muscles, then for a period of 30 seconds to 1 minute - depending on the preparation - increase the speed of running or the angle of the track, then go to an easy or moderate pace for 1-3 minutes and again alternate them for 10-20 minutes.

. You will not notice any positive changes from strength training if the equipment used is too light or, conversely, too heavy. If you are set up for intensive training, the shells (for example, dumbbells) will be correctly selected, the fatigue from the exercises with which you feel after 4–6 repetitions, to check the correct weight of the shells during medium intensity exercises, do 8–12 repetitions. Over time, increase their weight by 5-10%.

Load redistribution. Do not round your back when doing bends and exercises with dumbbells. A rounded back and lack of fixation in the hips during the exercise put too much stress on the spine and slow down the training of the back muscles.

Fitness smart: 10 mistakes in the gym

Make sure that when doing exercises on the press, the main load is not transferred to the muscles of the neck.

Fitness smart: 10 mistakes in the gym

1. Mistake in the head. The wrong attitude to training can minimize the success of even perfectly executed exercises from a technical point of view. Avoid four main barriers:

– Looping on numbers. During classes, do not constantly count burning calories, do not be nervous because over the past two days the volume of problem areas has not decreased by 5 cm, do not stand on the scales every five minutes after doing this or that exercise. Focus on the surge of strength and energy you experience while exercising.– Don't think about injuries thoughts are translated into reality.

inconstancy. Training should be regular - this is the key to success. The option, when in one week you visit the gym four times, skip the next one, and in another week you come once, will not allow you to achieve great success. It is advisable to exercise regularly at least twice a week.

Plentiful lunches and dinners. After playing sports, metabolic processes are accelerated, the body begins to require more food. Watch yourself. Do not overeat, so as not to minimize the results of training: adhere to the principles of proper nutrition!

By following our simple rules, you can always be in great shape!

Incredible Facts

The brain is an amazing machine that we still know very little about. Memory is an even bigger mystery. You may be afraid to forget the time of an important meeting, but you still remember the smell of your grandmother's apple pie or the inner plot twists of your favorite novel. This is because memory is selective. We remember or forget certain things based on a complex set of emotions, interest and meaning for us in this or that thing.

When new information enters the brain, it causes the release of chemicals and new electrical signals. The more cells are involved in the process of communication, the more information will be deposited in the brain. Short-term memory causes temporary responses in the brain, but long-term memory causes anatomical changes in our main organ. These are visible changes: scanning your brain today and tomorrow will show different pictures, because new information enters the brain every day.

There are simple ways, by practicing which, you can improve the functioning of your brain. Experts believe that we can work on our brain as well as our body. Keep your brain in top shape and your memory, and with it your learning ability, will improve dramatically.

10. Reduce stress

Everyone has moments of stress in their lives. You constantly keep a large number of thoughts in your head, you have before your eyes a list of things to do, buy, bring, etc. You pack everything you need, walk out the door and realize you forgot your car keys. When you're stressed and overwhelmed, it's harder for your brain to remember the most basic tasks.

Memory works by repetition. Need to remember a name or phone number? Most likely, you will repeat the received information several times in order to remember it. As a rule, this method works effectively except when a person is under stress. Stress acts as white noise and wave interference that interrupts the normal process that helps you remember certain things. When you are under stress, your thoughts circulate erratically and your memory becomes selective. The only thing your brain “thinks” about at such moments is how to survive. Forgot your car keys? Maybe your brain is telling you it's time to take a break.

So the next time you feel like you're under stress, take a little break. Spend some time outdoors, take your dog for a walk or have lunch with a friend, taking a bath with scented candles can be very helpful.

9. Eat Better

According to Steven Pratt, author of Super Foods: 14 Foods That Will Change Your Life, certain foods can protect your body and brain from cumulative aging. One such product is blueberries. Blueberries have been shown to protect the brain from oxidative stress and improve learning abilities. Salmon is another important food for the brain, as it contains important omega-3 fatty acids that transmit brain signals, which in turn means that the brain becomes healthier.

Nuts and seeds are also good brain foods due to their high content of vitamin E, which is essential for the maintenance and preservation of cognitive function as we age. Avocados, beans, and pomegranate juice will also help you keep your brain fit by lowering blood pressure, by maintaining good energy levels, and by charging you with powerful amounts of antioxidants.

You can end your day with a cup of freshly brewed tea and 1 ounce of dark chocolate to improve your mood and focus.

8. Take Vitamins and Special Supplements

There is a lot of controversy regarding the advisability of using herbal and vitamin supplements to improve memory and brain performance. The study of the effectiveness of a particular type of herb is independent, that is, it is carried out by private companies. However, according to many experts, there are two key supplements that can help your brain. One of them is ginkgo biloba. Although not all studies agree on the properties of this herb, ginkgo appears to improve memory in the elderly, help treat dementia, improve blood flow to the brain, and improve cognitive function.

The second supplement is folic acid. It is actually used in the treatment of brain damage and plays an important role in a person's mental health. Studies have shown that people who have low levels of folic acid in their bodies experience a deeper degree of depression. What's more, about 38 percent of people suffering from depression have low levels of folic acid in their bodies.

7. Get enough sleep

Sleep less, get … dumber? More or less like this. Researchers have long known that any test, like any task, is more efficiently performed after a person has a good night's sleep. Experts are now discovering that sleep has a much stronger effect on our intelligence than previously thought. Sleep (or lack thereof) can affect three types of memory: procedural (how to do something), declarative (reminding details and key information), and episodic (reminding events in your own life).

Lack of sleep or sleep deprivation not only makes it difficult for you to remember what you already know, but also makes you unable to absorb new information. Therefore, if someone tells you their phone number, most likely you will not remember it if you did not sleep well the night before or, even worse, you have been suffering from lack of sleep for a long time. Among other things, in the body of people who are deprived of sufficient amounts of sleep, there is a higher level of cortisol (stress hormone).

There is no "magic number" when it comes to how many hours of sleep you need to get in order to improve brain function. Generally, 7-9 hours of sleep is recommended for an adult, but you may need more or less depending on your own rhythm. It's probably worth trying a few options to find exactly what you need. Too much sleep can make you feel overwhelmed, as can too little sleep, so you have to find your own balance.

6. Do something creative

Painting, clay sculpting, or dancing is great brain fitness. In fact, many experts emphasize that art has an important impact on a person even in childhood, in order to help a child develop memory, better know the world and people.

The brain needs constant stimulation to stay active. If you stop giving him new food for thought, or stop doing something new, then he slows down in development and ages faster. To achieve the most effective result, training should be a difficult task, if it is too easy for you, then there will be very little sense from it. As soon as something becomes easy, the level automatically decreases. Do something new and interesting, but make sure the activity itself is rewarding.

5. Exercise your body

Experts would recommend playing sports for years. Exercise for weight loss lowers cholesterol levels and prevents the development of heart disease. But what about exercising and getting smarter in the process? Or overcome depression, lack of energy and even attention deficit disorder? New research shows that exercise can do more than just keep your body fit. They can also improve brain health. Just 12 minutes of exercise a day can help improve your concentration and focus and increase your sense of well-being.

Exercise increases the production of two hormones: dopamine and serotonin. The effect is so amazing that experts recommend sports as one of the most effective ways to combat depression. Of course, if you're depressed, you probably feel tired and unmotivated all the time. The last thing you want is to go for a run or go to the gym. You don't have to do everything the experts say, find something you enjoy and do it regularly. Love to go hiking, play with your dog or dance? Then go ahead. Any such action will stimulate your nervous system and help you relax by releasing tension, frustration or anger.

4. Exercise your brain

Do you think exercise is only for your body? Think again. The brain has the ability to constantly learn while it is alive. The more you stimulate him to work, the faster and better you will be able to memorize new information. Brain exercises don't have to be difficult. For example, you will probably puzzle your brain if you begin to perform habitual actions with the other hand. If you are right-handed, try, for example, holding the fork with your left hand, etc. Since you are not used to it, your brain will be more active in order to complete this task.

In 1999, Lawrence Katz, professor of neuroscience at Duke University, created a system called "neurobics". Neurobics is a set of exercises for the brain that make it work actively, increasing its "professional fitness". Any activity that involves all of your five senses is essentially neuroscience for the brain. For example, try dressing for work in the morning with your eyes closed. Can you guess what kind of clothes are in front of you, focusing only on the smell? You can also try to "confuse" your brain by taking an unfamiliar route on your way back from work. You can do the same by rearranging the furniture in your home.

Not ready to run into walls while moving around with your eyes closed? A study by the University of Chicago Medical Center found that crosswords and puzzles can also help your brain be stronger, and even help delay dementia.

3. Avoid hazardous chemicals

Abuse of alcohol, nicotine and drugs significantly affects the functioning of the brain. According to the US National Institutes of Health, certain substances can cause a range of changes in areas of the brain responsible for memory, judgment, coordination, and sensation. Long-term alcohol and drug abuse can cause brain cells to die. This impairs our memory and can affect sleep, appetite, and emotional expression, as well as the ability to learn and retain new information.

Surprisingly, not only bad habits harm the brain. Heavy metals have a similar, if not greater, effect on memory and cognition. A study by the American Academy of Pediatrics found that lead exposure leads to lower IQ and causes progressive mental decline. Mercury poisoning was known in the past as "hatter's rabies" because hat manufacturers used mercury in their production, which led to the development of side effects in people such as irritability, memory lapses and blurred vision.

Exposure to heavy metals is common among people working in mines or incinerators. However, heavy metals can be found in unexpected places. For example, fish can contain mercury because the river water they live in is polluted. Buying farm-raised fish won't protect your brain from mercury ingestion either.

2. Drink coffee

Despite the many downsides that surround coffee, when it comes to your brain, a daily cup of coffee will only do the trick. Experts have long argued that coffee increases energy levels and improves short-term memory, however, a new study shows that drinking coffee also improves reaction time and improves a person's ability to process information.

During the experiment, experts observed participants who, after drinking a large cup of coffee, were able to plan and control their activities better, could concentrate better and recall more information than those who drank a placebo.

Other studies have shown that coffee may reduce the risk of Alzheimer's and other dementias. It also protects the brain from the effects of cholesterol and is a powerful ally in the fight against neurological disorders.

You don't have to drink five cups of coffee a day, just one cup of coffee in the morning will help protect your brain and energize you.

1. Meditate

Research shows that meditation can help slow down some aspects of cognitive aging. In a small study led by experts from the University of Technology in Dalian, China, it was found that meditation, like no other form of relaxation activity, including deep breathing exercises, caused changes in the brains of participants. These effects, moreover, are noticeable even after a few short sessions in people who have never practiced meditation.

While the study was small and the results are preliminary, experts believe meditation may be a useful tool for preventing and treating certain types of mental disorders. Another study has shown that meditation can help relieve anxiety, improve concentration and free a person from negative thoughts, among other things, meditation is a good stimulator of human immune functions.

It can be formal or informal and can also be easily combined with yoga or tai chi to improve your fitness.

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Some of them you can play right on this page! ###Pyatnashki [Pyatnashki](/pyatnashki) is a great way to stretch your brain for the whole day! A game very suitable for **brain fitness**. The game [pyatnashki](/pyatnashki) is a square board divided into 16 identical square sections. You have 15 square tiles numbered accordingly. The knuckles are located inside the box out of order, that is. There is one free section left. @*!.png)*@ The essence of this game is to put the bones in order, namely, to arrange the numbers one after the other from top to bottom, from left to right, therefore, the empty square should be from the bottom right. The game will help you develop logical thinking, memory. You will develop the ability to calculate moves ahead without errors. Shall we play? ###Schulte tables [Schulte tables](/speedreading/schulte/) are specifically designed for this. The main thing is to look in the center of the table and look for the next number. 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The goal of the game is that you will need to choose 1 of 2 offered cards by determining whether the name of the color on the first matches the color on the second. Can you pass without a single mistake, showing a good time? Let's try! !.jpg) Play now ##Entertainment site site - an entertaining site dedicated to **brain fitness** with a bunch of games, simulators and developmental exercises@*, puzzles, tests and other interesting goodies*@. Our site gives you the opportunity to keep your brain active and flexible thanks to its games. Yes, that's right, games. They also develop various skills, such as: [Memory](/memory/), [Mental calculation](/math/), thinking, orientation, reaction, logic, attention and much more. We also offer our partner's website where you can find many interesting games that suit your taste: Reading philosophical books is also a great **fitness for the brain**, where you need to think and analyze a lot, and in combination with [speed reading] (/ speedreading/) this practice is mind boggling. :-) And since we are talking about [speed reading](/speedreading/), I offer our course, which will help you develop and, what is most interesting, synchronize both hemispheres of the brain. With synchronized, joint work of both hemispheres, the brain starts to work many times faster, which opens up many more possibilities. The course contains a large number of exercises for **brain fitness**, because with a fast reading speed, you still need to have time to understand, remember and sometimes even think about information! ###Game "Piggy Bank" I can't help but recommend you the game "Piggy Bank" from the same site where you need to register with only E-mail and password. 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The screenshot shows an example of this game, in which there will be a question related to the picture, and you will have to answer. Time is limited. How many times can you answer? !.jpg) Play Now ###Brain Fitness VK **Brain Fitness VKontakte**! Link to [our VKontakte group] (https://vk.com/brain_fitness_games), Here you can see many interesting publications related to mental development, memory development and individual qualities, **brain fitness**. Join and grow with us! ###The game "Geometric Adventures" 1. Develops concentration 2. Improves switching of attention 3. Trains quick wits This game will help improve the combination of qualities: attention + reaction. Try to answer the questions in the picture as quickly as possible. At first, it can be a bit tricky as the game tries to confuse the questions. Be careful :) !.jpg) Play now ##Puzzle A genre of games, the purpose of which is to find a solution to a logical problem using your logic, strategy and perhaps intuition. Examples of such games are: mahjong, chess, [pyatnashki] (/pyatnashki) and many other games. ###Mahjong Great **fitness for the brain** can serve as a wonderful card game "Mahjong". The game is of Chinese origin and is widely played in Asia. Relatively young game, appeared about 1.5 centuries ago. The game itself is entertainment, but besides this, it improves your logical thinking, observation, teaches you to analyze the situation, gives you the opportunity to build your own game strategies, and so on ... The main task of the players is to score the most points by collecting the most valuable combination of a given number bones. !.png) ###Chess Truly, a brilliant game in which you need logic, the ability to build a strategy, to predict the opponent's next moves. Yes, you need to play this game with someone. The game takes place on a board with 64 black and white cells. Each opponent has 16 pieces at his disposal, each moving according to the rules of chess. The goal of the game is not to leave moves to the opponent, the checkmate of the king. A very useful lesson that will help you improve your memory, logic, the ability to build a strategy, the ability to predict the moves of the enemy, miscalculation a few moves ahead. The game ends if the king cannot move and is attacked by an enemy piece. This is awesome **fitness for your brain**. I recommend learning how to play it as soon as possible. !.jpg) ##Download At the moment, **brain fitness** cannot be downloaded, but we can offer browser games that can be played from any device with Internet access: computer, tablet and even phone! Each person has their own smartphone in their pocket, so it is very convenient to use it when there is no computer at hand. By following [this link](https://brainapps.ru/r/28da59), you can find many interesting games to suit your taste. All you need is an E-mail and a password! And on our side, providing **fitness for your brain** in a playful way. ###Game "Complex Sorting" 1. Trains concentration 2. Develops logic 3. Improves creativity After starting the game, four figures will appear on the screen, you need to choose a figure that completely matches or completely does not match in shape and color. The faster you answer, the more benefit from the training, the more points and the more often new records are obtained. !.jpg)

How to influence the brain through exercise

When we have health problems, we turn to doctors or run to the pharmacy for pills. And by the way, often we can help ourselves - without medicines and doctors. So, in recent years, studies have appeared on the possibility of influencing the brain with the help of physical exercises. For details, we turned to the doctor-neurologist, candidate of medical sciences Victor KOSSU.

American scientists began research in the field of brain fitness back in the 1970s. And it turned out that the possibilities of influencing the brain in this way are very high. Our body plays a unifying role in all intellectual processes, from early childhood to old age. Movement awakens and activates the mental faculties. With the help of special exercises, the work of the brain is normalized. And we can recommend some exercises if a person has psychosis, hyperexcitability, and others if the patient suffers from memory, attention conversion. But in each case, of course, a doctor's consultation is required. In some cases, exercise can replace drugs completely, while in others, training can reduce their dosage. The general rule is this: the sooner you start doing brain gymnastics, the less will be your need for various drugs in adulthood and old age. We can say, take care of the brain from an early age!

What kind of exercises are we talking about? I would divide them into two groups. First, exercises that improve the blood supply to the brain. This is very important, since the efficiency of its work depends on the abundant blood flow. And the second group of exercises that affect the brain itself. They establish new connections between brain cells, synchronize the work of the hemispheres, activate various areas of the cerebral cortex.

If we talk about the first group, then these are all kinds of exercises for the neck. Turning the head to the left, right, tilting the head in different directions. Here we add the movement of the shoulder blades up and down. Thus, cerebral circulation improves and neck muscles develop. Improve blood supply to the brain and regular squats. In this case, the legs work like muscle pumps, pushing blood to the brain.

There are several yoga poses that improve the blood supply to the brain. The best of them, of course, is the headstand. I understand that not everyone is capable of doing it. But this exercise is easy to replace with another. Spread your legs wide, lower your arms and head between them to the floor. At first, you should be in this position for no more than a minute, then gradually its duration can be increased to five minutes.

Now about the exercises for the brain itself. There are many of them, but here are the most effective and simple ones for you. You can start with "cross steps". First, touch the right elbow to the left knee, and then the left elbow to the right knee. Elbow and knee move towards each other. And so for several minutes. Due to this, vast areas of both hemispheres of the brain are activated simultaneously. By the way, the better the synchronization of the hemispheres, the faster the person thinks and makes decisions, the easier it is to respond to stress.

After that, we move on to the ear-nose exercise. The right hand pinches the tip of the nose, and the left, clasping the head from above, takes the top of the right ear. Then we clap our hands and change hands. This exercise changes the existing stereotypes of movement, turns on the reserve areas of the brain, builds new connections between its cells. This is especially useful for distracted attention in children or after a stroke in adults. And here is another simple exercise from the same series: one hand strokes the stomach, and the other - the head. We clap and change hands.

Now for an exercise called lazy eights. Imagine a figure eight lying on its side in front of you at eye level. Stretch your arm forward, slightly bent at the elbow. Clench your fingers into a fist, lift your thumb up. Move your hand in the air from the center to the left, up counterclockwise, in a circle down and back to the center. Continue to "draw" to the right, up, returning to the starting point. Movement should be smooth and continuous. Follow the thumb with your eyes, the head remains motionless. Repeat three times with each hand. These exercises will help relieve eye fatigue, neck tension, back pain after working at a computer or driving a car.

And here is another option. We reduce clenched fists with raised thumbs to chest levels. And then at the same time, but in different directions (left - clockwise, and right - against) we describe circles. This contributes to the development of new reflexes. Exercise can be used for autism and mental retardation in children. And also to improve memory in adults.

By the way, walking is an excellent means of relaxing the effect on the psyche, clears the subconscious of bad thoughts and promotes inner relaxation. Well, you can complete the cycle of exercises for the brain with the usual swings of your hands. First, with one hand, we make a circular movement forward, then with the other - the same movement back. After - with both hands in different directions. Such rotation improves the synchronization of the hemispheres, increases brain tone. And, most importantly, it improves your mood!