Benefits of Exercise on Brain Function (Hippocampus) Using the SAQ (Speed, Agility, Quickness) Exercise Method at Mendme

The more you exercise, the bigger and stronger your hippocampus and frontal cortex will be.

Why is this important?

Because the prefrontal cortex and hippocampus are two areas that are more prone to neurodegenerative diseases and natural cognitive decline in aging.

So, by increasing exercise throughout your life, you do not want to treat dementia or Alzheimer’s disease, but what you do is create the strongest, largest hippocampus and frontal cortex, so it takes longer to These diseases take a long time to really have an effect. What is the minimum amount of exercise needed to get all these changes? Let us tell you the answer to this question. First, the good news: You do not have to be a triple athlete to get these effects. The rule of thumb is you want to get three to four times a week to exercise a minimum of 30 minutes an exercise session, and you want to get aerobic exercise in. That is, get your heart rate up. In this way, it changes the course of your life for the better.

Did you know? your mental state controls your consciousness and your body’s functions, stress, grief, depression are examples of negative effects on your mental health. studies have shown that serious mental illnesses can shorten your life by 10 to 15 years.

What if you are told there is something you can do right now that has positive and positive benefits for your brain, including your mood and focus? And what if we told you that the same thing could actually last a long time and protect your brain from various conditions such as depression, Alzheimer’s disease, or dementia? Do you do it?

MendMe is talking about the strong effects of physical activity. Simply moving your body has short-term, long-term, and protective benefits for your brain. And this can last for the rest of your life.

The brain-changing benefits of exercise:

Effects of exercise on the brain

  • Improve memory, thinking skill
  • Enhance positive moods

Protect against aging, injuries, neurodegenerative disorders (Alzheimer’s, Parkinson’s) and has protective effects against aging, injuries, and neurological disorders. Regular aerobic exercise can improve memory, thinking skills, and mood.

Why exercise is the most transformative thing we can do for our brains today?

What is now in our heads is the most complex structure known to man. But talking about the brain is one thing and seeing it is another. And it shows these two main areas that we will talk about. The first layer of the forehead, just behind our forehead, is very important for things like decision-making, focus, attention, and personality.

You have two temporal lobes in your brain, right and left, and deep inside the temporal lobe is a key structure for your ability to form and retain new long-term memories of vital facts and events. And that structure is called the hippocampus. How neurons communicate with each other, how these short bursts allow us to form a new memory.

According to much research, better mood, better energy, better memory, better attention is the power of exercise: Exercise is the most transformative thing you can do for your brain for the following three reasons.

First, it has immediate effects on your brain. With one workout, you immediately increase the number of neurotransmitters such as dopamine, serotonin and noradrenaline.

Second, research has shown that an exercise can improve your ability to shift and focus, and improving concentration will take at least two hours. Finally, studies have shown that an exercise improves your reaction time, which basically means that you will act faster in catching that Starbucks cup that falls off the counter, which is very, very important.

But these are immediate effects and will help you immediately. All you have to do is change your exercise regimen, increase your heart rate and respiration, to have long-lasting effects. And these are long-term effects because exercise actually changes the anatomy, physiology, and function of the brain. Let’s start with the brain area of the hippocampus. Exercise actually creates completely new brain cells, there are new brain cells in the hippocampus that actually increase its volume and also improve your long-term memory, the most common finding in neuroscience studies Examine the effects of long-term exercise, improve performance, pay attention to the frontal cortex of your forehead. Not only do you have better focus and attention, but the volume of the hippocampus also increases.

BDNF appears to coordinate its action with at least 2 other growth factors: insulin-like growth factor 1, IGF-1, and vascular endothelial growth factor, VEGF, whose expression—levels also increase following aerobic exercise. BDNF interacts with IGF-1 to induce neurogenesis, –while VEGF stimulates the growth of new blood vessels, a process is known as angiogenesis. Together these processes improve the survival of existing neurons, produce new brain tissue, and constitute the brain’s enhanced plasticity that underlies the exercise-induced protective effect against aging degenerative diseases and injuries. Changes in BDNF levels are observed throughout the brain but are most remarkable in the hippocampus, the area that is responsible for memory retention and learning. In fact, regular exercise has been shown to increase the size of can produce significant changes in BDNF levels and subsequent improvements in learning performance; a regular exercise program progressively increases BDNF baseline level and make its response steadier a regular exercise program progressively increases BDNF baseline level and make its response steadier single workout, while others only improve following a consistent exercise routine.

Hormonal responses of cortisol, epinephrine, and growth hormone during prolonged exercise in untrained and trained individuals

The immediate effect of acute exercise is most remarkable on the body’s affective state. A single bout of exercise can promote positive emotions, suppress negative feelings. Reduce the body’s response to stress, and sometimes, after intense exercise, induce a euphoric state known as runner’s high sensation. These effects may persist for up to 24 hours, and are thought to result from exercise-induced upregulation of several neurotransmitters involved of the brain reward pathways.

Euphoria after intense exercise= runner’s high

Serotonin, commonly known as the substance of well-being and happiness, whose low levels in the brain have been associated with or endogenous morphine, an endogenous opioid; and anandamide, an endogenous cannabinoid, a substance related to psychoactive chemicals in marijuana. Endogenous opioids and cannabinoids are involved in pain modulation, Exercise induces upregulation of:

  • Neurotransmitters: dopamine (reward pathways), serotonin (linked to depression)
  • Neuromodulators: B-endorphin (endogenous opioid), anandamide (endogenous cannabinoid)

And, we not only get instant mood effects with exercise but also last a long time. So, we feel good about those neurotransmitters in the long run, but in fact, the most transformative thing that exercise will do is its protective effects on your brain. Here we can think of the brain as a muscle.

Speed, Agility, and Quickness training at MendMe

Although speed, agility, and quickness training are a widely used and accepted way to improve sports performance in athletes, components of an SAQ program can also significantly improve the physical health profile of apparently healthy sedentary adults and those with medical or health limitations. The increased neuromuscular, biomechanical, and physiological demand for such training can aid in weight loss, coordination, movement proficiency, and injury prevention when applied safely and effectively as seen in the OPT model. In addition, individuals from a variety of populations find SAQ training fun and invigorating, increasing exercise compliance, adherence, and effectiveness. Unlike the more common steady-state, moderate-intensity modalities (such as treadmill walking) often prescribed for non-athletic populations, SAQ drills require greater integration of a variety of the body’s biologic systems. An individual must accelerate, decelerate, and change direction, all in response to a variety of both predictable and unpredictable stimuli at a relatively high rate of speed. Thus, SAQ training provides a unique challenge to the biologic systems of nonathletic individuals, facilitating constant responses and adaptation. Such rapid adaptation to SAQ training is critical in the development, maintenance, and improvement of neuromuscular, physiologic, and biomechanical proficiency from childhood through the senior years.

Similar to plyometric exercises, speed, agility, and speed exercises emphasize prescribing methods to improve a person’s ability to create relatively high speeds in the appropriate direction and orientation depending on the type of stimulus. The physiological, neuromuscular, and biomechanical demands provided by a SAQ training program can benefit sports and non-sports customers who can also be trained online.

Programming guidelines must be gauged on the total volume of training for all components in a workout. A client’s core, balance, and reactive capabilities will determine the success and safety of the program. Precise technique and kinetic chain control are required to minimize risk of injury. Various speed ladders, cone drills, and other drills requiring the attributes of speed, agility, and quickness may be used in the programming.

5-10-5 Drill
Box Drill
Modified Box Drill
T Drill
L.E.F.T Drill

Programming guidelines must be gauged on the total volume of training for all components in a workout. A client’s core, balance, and reactive capabilities will determine the success and safety of the program. Precise technique and kinetic chain control are required to minimize risk of injury. Various speed ladders, cone drills, and other drills requiring the attributes of speed, agility, and quickness may be used in the programming.

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