I recommend a fitness regimen that enhances BDNF, (brain derived neurotrophic factor), which increases brain neuroplasticity and metabolic efficiency peripherally in body cells and centrally in brain cells.
Higher BDNF reduces fatigue.
Lower BDNF, secondary to aging or insults, increases fatigue.
BDNF is increased by High intensity exercise, resistance training, deep breathing involving the diaphragm and vagal nerve and brain training.
Therefore I recommend the following:
Lower BDNF, secondary to aging or insults, increases fatigue.
BDNF is increased by High intensity exercise, resistance training, deep breathing involving the diaphragm and vagal nerve and brain training.
Therefore I recommend the following:
4 minutes of high-intensity Tabata intervals e.g. Timer app for iPhone performed on exercise bike 5 or more days per week. Other exercises can substitute, sprinting, jumping.
2 minutes twice daily of slow paced breathing, 5 secs in 5 secs out, preferably belly inhalation and slow forceful chest exhalation using a power pose as in video below. Maximum movement out of diaphragm while breathing in and maximal movement of sternum in on breathing out.
Brain training at BrainHQ.com 20 minutes daily up to 40 total hours.
All 3 training exercises above increase BDNF, heart rate variability and stamina; which increases RESILIENCE of physical, mental and emotional domains.
Bonus weekly resistance exercise to improve and reduce Sarcopenia or lean muscle loss mentioned previously on this blog.
My conjecture about the difference in power and submissive posing effects on testosterone and cortisol is related to differences in breathing i.e. Slow diaphragmatic versus fast chest breathing. The former stimulates vagal tone, the latter stimulates sympathetic tone. The former decreases Il-6, a blood marker of inflammation cascade activation; the latter increases Il-6 especially hyperventilation.
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