Researchers sought to find a non-pharmaceutical approach to improving episodic memory in late adulthood. A meta-analysis that examined a total of 2,750 participants in 36 studies was by no means definitive, but the authors of the study found that aerobic exercise had a positive effect on episodic memory. ..
Fortunately for those who are excited about these discoveries, it’s easy to start incorporating aerobics into your daily sweat routine, says Cat Kom, CEO and founder of Studio SWEAT on Demand. “Aerobic exercise means moving, breathing faster, increasing blood flow, and raising your heart rate from about 50% to 85% of your maximum heart rate (MHR),” she says. .. “This is an activity that can be sustained for a longer period of time.” (Think of it: jogging, swimming, or indoor cycling.)
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Aerobic exercise is the opposite of anaerobic exercise. Anaerobic exercise is when you are working with a lack of oxygen. This means that the body can intensify its efforts solely by oxygen uptake and instead need to switch to relying on the stored energy fuel reserves. “Anaerobic exercise usually involves shorter, more intense activity, working at 80% or 90% or more of MHR. True anaerobic activity can usually only be sustained with a short burst of less than 60 seconds. The part you were fighting to breathe and hold your mouth, you know how this feels, “com says. Anaerobic exercise includes high-intensity interval training (HIIT), sprinting, or powerlifting.
Both types of exercise have a balanced exercise routine location, but aerobic exercise is best for episodic memory. And when it comes to the benefits of long-lasting exercise patterns, Kom quickly points out that better memory is just one of the best jewels of aerobic exercise. Aerobic exercise also produces soothing endorphins, protects the immune system, and reduces high blood pressure. Are you ready to enjoy these benefits yourself? Below, Kom offers aerobic forward interval training workouts and a daily walking regimen to help you start your aerobic stride. (Bonus: No equipment required.)
Com’s 30-minute, weight-only aerobic interval training training
Complete each exercise for 30 seconds in a 3-minute round. Break for 30-60 seconds between each round. Try this workout three times a week and start with strength training every other day.
1. Jumping jack: Stand with your feet together and set your arms aside. Raise your arms above your head and pop your legs out so that your body is X-shaped. Put your legs and arms back and repeat until you run out of time.
2. Burpee: From a standing position, go down to a squat. Put your hands down on the floor and return to the board. From this position, complete push-ups (optional to go down to the knees). Put your feet back on the squats, then get up and jump. To fix, move your feet back and forth one by one and push your heels to stand, rather than jumping in or out of the board.
3. Squat jump: Spread your legs across your hips, crouch down, and place your hands in front of your chest. Explode upwards in the air, straighten your legs and swing your arms to both sides. Gently land on the squat and repeat.
4. Skating jump: Please stand on your feet together. Put your weight on your left foot, flip your right foot to the right, bend your knees and raise your left foot into the air to land, then push your right foot to jump sideways and land to the left. Give momentum to the landing leg with your arm. Keep jumping back and forth until the clock runs out.
5. Plank Jack: Please come to the board. Pull your navel toward your spine, flip your legs up to the outside of your hips, and do your best to keep your hips level. Put your feet back and continue for 30 seconds.
6. Highney: Come up. Lift your right leg parallel to your hip bones. Put it back and repeat quickly on the left. Increase your pace without breaking the foam.
Com’s weekly walking schedule that combines anaerobic and aerobic exercise
“Walking is a low-impact aerobic exercise that you can literally do anywhere. It’s compatible with all fitness levels,” says Kom. “The following is a 7-day walking regimen that you can add to your fitness routine. Measure the intensity level of this workout on a scale of 1-10 RPE (percentage of perceived exercise).
- 0 to 1: Very light — feels like nothing at all
- 2-3: Light — Feels like you can stay active for hours and maintain a complete conversation
- 4-5: Medium to light work — feels like you can sustain for hours and can say the full text
- 6-7: Medium to difficult — I feel like I can continue to work for 1-2 hours.You are breathing hard, but you can still say the full text
- 8-9: Difficult to very difficult — work is uncomfortable
- 10: Very, very difficult — at maximum work, this effort can only be sustained for a few seconds
Day 1: Low intensity steady state (LISS) walking-20 minutes
Moderate effort on flat roads (4-5 RPE)
As you progress:
- Add at least 5 minutes each week.
- If you can walk straight for an hour, increase your pace.
Day 2: Speed Interval Walking — 23 minutes
- 3 minutes walk, 4-5 RPE
- 30 seconds speed walk, 8-9 RPE
- 1 minute walk, 6-7 RPE
Repeat 5 times
As you progress:
- Add 1 minute to interval 1
- Add 30 seconds to interval 2
- Add 30 seconds to interval 3
Day 3: Hill spacing (on a treadmill or with access to steep hills)
- 2 minute flat walk at moderate pace, 4-5 RPE
- Walk uphill for 2 minutes at a steep pace, 6-7 RPE
Repeat 5 times
As you progress:
- Add time to walk flat or downhill for at least 1 minute.
- Adds hill strength 1-2 to the slope
Day 4: Break
remaining! Yes, please rest. Rest is an important element of fitness. Light yoga, stretching, and foam rollers can help you get an active rest, “says Kom.
Day 5: LISS
Repeat the first day.
Day 6: Speed interval walking
Repeat the second day.
Day 7: Hill spacing
Repeat the third day.
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