Posted on Jun 06, 2010 under fitness program |
What do the words “brain fitness program” bring to mind? I know when I think of fitness programs, I think of the aerobics classes I see at my YMCA, which looks like a fun dancing type of movement, led by an instructor with a microphone, and disco or dance music playing.
But brain fitness brings to mind term papers and reports and drudgery.
Interesting association of brain fitness with drudgery.
Now I am 60 years old, and graduate school is behind me by 12 years, and I am not so sure where they went, except I am married, and I have a 10 year old son, and a 4 year old daughter who expects a ration of tickling each day.
As a Boomer, moving rapidly towards a Senior classification, and one who has always enjoyed working out, and as a counselor looking for the best tools for my clients, I am now exploring a different version of brain fitness programs.
Technological developments like fMRI (functional magnetic resonance imaging) have allowed scientists to explore inside the human brain in new and fascinating ways, and the results are providing some interesting ideas for enhancing our Boomer and Senior Brains, let alone the brains of our children, or our clients.
About ten years ago, there were discoveries made about the human brain that overturned all neuroscientific dogma in regards to the growth of new neurons. We do grow them and that growth can be encouraged. That is called neurogenesis.
(The following are good resources. Look up Norman Doidge,M.D., Helen Fisher,Ph.D., Simon Evans Ph.D, or Paul Burghardt,Ph.D.)
Evans and Burghardt in their book called Brainfit for Life talk about how to keep your mental aerobics rhythmic, metaphorically speaking, by managing stress, sleep, nutrition, and providing novel challenge for your brain.
Norman Doidge and Sharon Begley talk about the potential of the brain to overcome issues like stroke, and how regular practice changes brain maps, which the brain is OK doing anytime, in fact the brain is a data craving organ, and loves a stream of new experiences. It thrives on that, so if you are a musician, take up a foreign language, if you are a counselor, take up an instrument to change your brain maps.
By the way, changing brain maps is called neuroplasticity.
Brain fitness programs of the Computer Kind
There are new brain fitness programs out there that you can download to your computer which have research to back them up in regards to their effectiveness.
In fact, I believe that a combination of physical and mental aerobics is synergistic for the brain at any age.
The Mayo Clinic and University of Southern California have just released new research about the Posit Science program, which indicates (they say ‘shows definitively’) that “computerized brain exercises can improve memory and attention in older adults.”
I do not think that maintaining an effective brain is a dull pursuit, especially when I can do it at my computer, on my schedule. Need a day off, because you know where your glasses are? Take it.
Brain fitness programs may even become part of the treatment regimen for ADD and autism, and many are looking to them to ward off alzheimers, or perhaps even reclaim lost brain function.
The brain fitness workout can vary given the program used. One requires 40 hours of time, one hour per day, for 40 days.
Another can be used daily in brief bursts, another requires 20-25 minutes per day for 19 days, and then maintenance practices subsequent to that.
Of course, reading a good book or practicing your instrument will require different time commitments with different purposes. (If I am learning some piano tunes to play for myself, I can learn at my own pace.)
Brain fitness programs do not have to be a drudgery. I can make them a fun part of my daily routine and reap the benefits of neuroplasticity and neurogenesis for a good long time, maybe until I can hold a grandbaby or two.
Posted on Feb 28, 2010 under fitness program |
Many people are full of motivation when the start a fitness program. Generally they will join a gym and have a fitness program written by a personal trainer and get locked into long term contracts. In this article i will explain easier ways to develop a fitness program that you can follow at home, at the gym. Fitness programs donâ??t need to be difficult. A fitness program should be fun, and something that you want to do long term.
Tip 1. Buddy Up
When starting a fitness program people can often get discouraged as they have generally not been exercising for some time. The first few workouts can be very difficult until your body gets used to exercising again. Having a friend by your side can make it fun and you can both encourage each other. People who exercise long term usually do as they make it social and fun.
Tip 2. Choose a sport or activity you enjoy
If you donâ??t like running, then donâ??t run. Choose something that you like doing. I have clients that like rock climbing, however he doesnâ??t have time to get out and climb very often. I took him to a indoor rock climbing centre and now he goes once a week as part if his routine. It gives him one strength session. The other two we made a home workout which consists of an 45 min walk with his wife and then push ups, sit ups, back dishes, lunges, squats and some light stretching. It doesnâ??t cost much money as he is on a tight budget and it is something that will be maintained long term.
Tip 3. Go Online
If you are wanting a structured fitness program try an online. With these you can get a tailored fitness program to suit your goals and they wonâ??t cost you the consultancy fees of a personal trainer.
Tip 4. Start slow finish strong
When you first start a fitness program donâ??t be too aggressive. Often people are full of enthusiasm and they work themselves to hard in the first two weeks. Remember that following you new fitness program is going to be part of your new lifestyle and you will be enjoying your new lifestyle for a long time. Take it easy and build up over time.
Posted on Feb 17, 2010 under fitness program |
A fitness program is something everyone should have regardless of their age. While everyone has a different fitness level, for the most part everyone should be able to do some type of fitness program. It is always a good idea to check with your doctor before embarking on a new fitness program. There are many great fitness programs out there to choose from. You can also design your own or have a personal trainer help you design one.
The fitness program that is right for depends on many factors. You will need to take your current fitness level into consideration. The goal needs to be to implement a fitness program that is going to challenge you but that would lead to any health issues. It is important to evaluate any current health issues you have before developing a fitness program. For example someone with a bad back shouldn’t lift weights but would be fine to jog or walk. A person with bad knees may not be able to run but they may be able to walk on flat terrain.
No matter what fitness program you decide to use, it is going to fail if you aren’t prepared to work hard and dedicate your time to it. This means putting your heart into following through. Yes, we are all busy, but your health is vital to allowing you the ability to do any thing right? Schedule time for your fitness program and then refuse to give up that time. If it means you have to get up earlier or skip some TV time then do it. It may mean your email doesn’t get checked every day or your dishes aren’t put away but those things can accumulate without too much problem. Your health is not something you want to push aside.
You are going to have to decide on a fitness program that will help you achieve the fitness goals you have set, but also involves exercises and activities that you enjoy doing. Would you rather have a fitness program you have to force yourself to do or one that you look forward to doing? Don’t have unrealistic goals for your fitness program or you will be disappointed and frustrated with yourself. Focus on what you are able to achieve rather than what you didn’t.
For the best results design a fitness program with the help of a personal trainer or a doctor. Make sure it focuses on your goals and your abilities. Don’t compare your fitness program with that of anyone else. You are not in a competition, but on a quest to succeed at implementing a fitness program that will make you feel and look your best. If you do that, then give yourself some credit as you are doing much better than the majority of the population. If you want to reduce your chances of heart disease, cancer, diabetes, have more energy, and boost your metabolism then you need to work on implementing a quality fitness program.
Posted on Dec 13, 2009 under fitness program |
You don’t have to join a gym or buy expensive equipment to improve your health and become more fit. There are many items in your home that you can use in an effective health and fitness program. The important thing to health and fitness is getting good cardiovascular conditioning, developing stronger muscles, and building your strength and endurance. You can’t buy those, but you can earn them with a regular program that promotes your good health and fitness. Good health and fitness is an important goal if you want a long, happy life.
If you follow these basic guidelines, you can get all the exercise you need to improve your physical condition and psychological health. Use them to come up with your own health and fitness program.
1. Select an aerobic exercise that’s fun for you and that you can do indoors or outside. Choose from jogging, hiking, walking, running, playing soccer or tennis, or in-line skating. Cardiovascular conditioning or aerobic exercises can help you attain a total body workout, so be sure that, whatever you do, it’s vigorous and sustained. Make sure your heart rate goes up and stays up for at least 20 minutes.
2. Use exercise videos to learn new exercises and have a leader to follow. There are many interesting and innovative videos on the market today that offer a wide variety of activities, all of them designed to improve your health and fitness. If you can imagine it, someone’s made a video to show you how and keep you moving! Much less expensive than a gym or equipment, these videos give a great workout and some pretty good entertainment. Examples in addition to programs designed for specific parts of the body include kickboxing, body rock, belly dancing, power yoga, and salsa dancing.
3. Change the way you do things around the house and get a good workout. Instead of using your power lawn mower, use a push mower. Vacuum the whole house. Shovel snow from your driveway and sidewalks. Carry your laundry basket or your groceries up and down the stairs a few times. Wear weights around your ankles and wrists as you go about your daily routine. There are many small ways to improve your health and fitness without even noticing it!
4. Turn on your favorite dance music and dance. See if you can do ballroom or hip hop. No need to be embarrassed – no one’s watching. Just have fun. Try some modern dance. This is a great way to get some exercise, improve your health and fitness, and relieve stress.
5. Organize active social events. Get your friends to join you in a game of touch football. Shoot a few baskets with the boys. Join a soccer team. Get a friend to take dancing lessons with you. Play rackquetball. Use exercise as a way to build relationships and have a more active social life.
6. Organize any game activities with your friends. It can include kickball, football, basketball, soccer, and more. Other activities that promote muscle workouts through body movements are also a good option.
7. Skip rope with the kids! This is a very inexpensive and fun cardiovascular workout!
8. Rediscover your local parks. Many of them have fitness trails you can follow with recommended exercises, instructions, and goals. There’s no excuse now. It’s all laid out before you. All you have to do is get in motion.
These are just a few suggestions among a million things you could do to improve your health and fitness. Perhaps you’ve had some ideas of your own as you read the suggestions. Give them a try.
Before you start any new exercise routine, keep these tips in mind:
9. Never start any exercise at full-tilt. It’s important to warm up and cool down when you’re doing a workout. You can’t have perfect health and fitness in one day. It’s a process. Be patient. Start slow and work into a more vigorous routine. And ALWAYS do stretches before and after your workout.
10. Try to get at least 30 minutes of exercise every day. Vary activities so you don’t get bored with one thing. Keep it interesting, but keep doing it no matter what. Great health and fitness is not an over-night proposition. And staying fit and healthy is a lifestyle, not a project.
11. Make sure you’re using the proper clothing and equipment for the exercise you’ve chosen. Otherwise, you may injure yourself and delay the steady progress you hope for. When you dress, think of the temperature, whether inside or out. If you’re exercising outside, be sure to wear proper clothing for the conditions. And if you can’t exercise outside, you can still pursue your health and fitness program indoors.
12. Get a friend to join you. The buddy system is very effective for health and fitness programs. It makes exercising more fun and gives you a chance for some social time. It also make it more likely that you’ll stick to the program in the long run. You may even spark some healthy competition that will improve both of you!
13. Cross train. Change the exercises you do every day. Change the length of time you do them. Keep some variety in your health and fitness program to prevent boredom and injury.
14. Always consult your health care provider before you start a new health and fitness program to be sure your plans support your unique physical circumstances. That way, you can’t work against your own body. Your health care provider can recommend exercises that will strengthen you where you’re weakest without creating severe or long-term problems.
15. Don’t stop at exercise. A comprehensive health and fitness program will include a healthy, well-balanced diet. Reduce the sweets and increase the vitamins and minerals. Don’t go to the grocery store hungry, and take a well thought-out list that includes plenty of variety and delicious meals with you.
These suggestions are not hard to follow, but they do require discipline and commitment if your health and fitness program is to succeed. Good health and a well-toned body are within your reach. All you have to do is work for them. The benefits are without value – you’ll live a longer, happier, better quality life.
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