Endurance Training and BDNF
• 5 wks. of moderate-intensity endurance training, in 13 young men (22.7 yr).
• measured BDNF, VO2max, and insulin resistance.
• Endurance training (pre-post) had significant increases in both resting levels and exercise-induced increases.
• Insulin resistance decreased.
Mechanisms for Exercise to affect Brain Health
• Resistance Exercise
• Releases IGF1- Insulin-Like Growth Factor.
• Sex hormone support- also a stress reducer.
• Enhances neuroplasticity via BDNF.
• Aerobic Exercise.
• Increases microvascular proliferation (angiogenesis).
• Astrocyte stimulation.
• Flexibility and Coordination exercise.
• enhance brain plasticity (not via BDNF).
• Simultaneous cognitive and movement skills like cross-training for the brain.
Exercise (Mental-Emotional) Engagement Techniques
• The “how” of fitness is “out there”, the “why” is still the hard part to “get in”.
• Make sure people are moving first, don’t label it as exercise.
• Give positive associations and emotions to clients with movement. Fun-Enjoyable, not something they “should or need to do”.
• Games, dances, or walking dogs are a great way to disguise recreation- Fun first.
• Establish a routine first, duration next, intensity comes last. Keep it, short, simple and easy, and relaxed- KISSER principle.
The Brain & Training Principles.
• Eckmann states brain skills practiced (training) will obey:
• Overload and Fatigue.
• Rest and Recovery.
• 3 sets of 8-15 reps – throughout the entire workout is needed for neuroplasticity.
• There is a necessary “dosage” to get effects and this dosage must be increased with time.
• The type of stimuli should vary • It is critical to have movement and mental stimuli simultaneously.
• Complex movements or complex mental tasks can’t be combined (unless highly advanced).
Movement & Brain Games-1
• Mirror my movement- squat or step down, reach up, forward or backward (no touch w/ partner).
• Tapping Out (High 5)- touch hand randomly placed by a trainer- switch the lead after 10 moves.
• Follow the Leader- have hands always in contact as leader slowly moves around in circular paths and back/forwardCore activation- staggered feet.
• Clock Lunge- move the clock location on demand • Clock Lunge w/ letters substituted. A= 1, E= 5, K=11.
• Crunch with a hunch- one person crunches with hand out, other gives high five- reactively.
• 8-10 times and switch.
Movement, Memory & Brain Games-2.
• Coordination- the right hand touching your left ear, left-hand touching nose, extend both arms and switch hands.
• Unilateral Disarmament- both arms extended laterally- one up and down, one circle- same one arm in and out other stays out and circles or up-down.
• Adding your reps- While the trainer is counting reps the participant is summing the total- cumulatively- and giving back sum! Thus- 1,3, 6, 10, 15, 21, 28, 36…
• Dinner items last night in alpha-order or reverse • Alternating lunges with alternating fruit and vegetables.
• Alternating lunges with alternating male & female names in alphabetical order- Anna, Antony, Betsy, Bob, Cindy, Carl…
• 12 Days of Christmas 6 (or more) Days of Exercise.
• Create at least 6 exercises the person must do in order with the appropriate # of reps. (i.e. 1- burpee, 2- squats, 3- lunges, 4- jumps, 5skaters, 6- push-ups).
Movement & Brain Games
• Medicine/tennis ball- toss, bounce, roll, or lunge-hand (no tossing)- treat it like a “hot potato”.
• Partner squats or lunges- basic or advanced- high ten and low ten, lunge mid-level “five”.
• Advanced holding hands and lifting each other up.
• Perturbed squats or lunges- uneven pressure applied at random places and times.
• Destabilized ball toss.
• Rock, Paper, Scissors- Move!
• Simon Says… Exercise hard and use your brain!!