Do you want to increase your cognitive function? Are you looking for a way to enhance the quality of your life as you age? If so, then it is time to start strength training! Strength training has been shown in studies to have huge benefits on the brain. In this blog post, we will discuss how strength training can help with memory, limit dementia, and improve mood.
Strength Training and Memory
Training can help limit dementia by increasing blood flow to the brain. Studies have shown that strength training increases angiogenesis in adults over age 60. Angiogenesis is the process of growing new blood vessels. This increased blood flow can help to limit the amount of damage done to the brain by dementia and other age-related conditions.
Also Read: Strength Training: The Benefits
Strength training helps with memory. Strength training is known to increase the hippocampus, which is responsible for spatial navigation and short-term memory. The increased size of the hippocampus is due to the increase in nerve cells. Strength training can also help with anxiety and depression, which are known to affect memory. By strength training, you can improve your short-term memory as well as your overall mental health.
One of the lesser-known benefits of strength training is that it increases blood flow to the brain. This increased blood flow brings more oxygen and nutrients to the brain, which can help improve cognitive function. Additionally, increased blood flow can help reduce inflammation in the brain, which can lead to a reduced risk of neurodegenerative diseases such as Alzheimer’s disease. So, if you are looking for a way to improve your brain health, strength training may be a good option for you!
Also Read: Improve Your Life
There are many benefits of strength training for the brain, but one of the most exciting is that it can slow down or reduce dementia. While strength training has proven to improve brain function and speed up cognitive processing, it can also help your brain stay healthy as you age. When you increase muscle mass and bone density, these changes can decrease your risk of suffering from dementia.
Strength Training and Mood
But that is not all: stronger muscles may also provide a protective effect against depression and help with mood control and energy levels. Plus, improved mobility may overcome feelings of isolation and vulnerability associated with disability and lead to an improved quality of life. A little known fact is that I have suffered from depression for most of my life, aside from counseling strength training has changed my brain for the better.
Strength training also has mood benefits. Training has been shown to increase levels of serotonin, dopamine, and norepinephrine. These neurotransmitters are known to improve mood and help with depression, anxiety, and sleep disorders.
Also Read: The Mighty Plank
How to Train
I can, and do, talk about all the benefits of strength training. Though, this knowledge is USELESS unless you and I do something about it. So how do you train? I will break it down so it will be simple enough even I could follow.
I took this insight from Jade Teta, when lifting weights, you want to get breathless, feel a burning, become hot (that is the goal right), and you want to use heavyweights.
Maybe not all at the same time, but if you hit all four of these during a week consistently. You will get all the benefits I ramble about, GUARANTEED.
How to get breathless – move faster than normal
How to feel a burning muscle – do a weighted exercise to where it challenges you to want to stop between 8-20 reps. If you find a heavy enough weight, this will not be a problem.
How to become hot – generally when weightlifting, only rest for a minute between exercises.
How to find a heavyweight – This one sounds the easiest, but it is the hardest. Experience, good form, and being in tune with your body are big factors. To make it simple as it said, aim for a weight that gives you a burning feeling in your muscle belly (the middle of the muscle).
Now rinse and repeat. If your workouts follow most of these basic guidelines you will see the benefits. If not, then call me and I will get you the benefits. Can I program a workout that will be better than you following these four principles? 100% I can, but this is a great start.
