Do This At Least 3 Times A Week. Do you want to improve your mood and metabolism, have more energy and feel great? Today’s podcast episode talks about the most efficient way to have this!
What do you think it is ?
Do This At Least 3 Times A Week
Are you ready to know?
The answer is ——- RAISED HEART RATE ACTIVITY (RHRA)
Heart rate is a good measure of the amount of effort a person is exerting during exercise, with a higher heart rate indicating a higher level of physical activity
What Activities Raise Heart Rate?
Brisk walking, running, swimming, dancing, cycling, mini trampoline (rebounding), playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
You can calculate your maximum heart rate by subtracting your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the average maximum number of times your heart should beat per minute during exercise.
Can this Help Mild Cognitive Impairment?
MCI (the term used for Mild Cognitive Impairment). is a precursor to Alzheimer’s disease development.
How Much Exercise?
Aerobic exercise appeared to reduce cognitive impairment — a finding that may help guide future Alzheimer’s disease research, according to study results published in Journal of Alzheimer’s Disease.
This is the first study to assess brain function benefits of performing aerobic exercise for 12 months.
30 participants aged 60 years or older with mild cognitive impairment were grouped into two groups and studied for 12 months.
GROUP 1 aerobic exercise training group
GROUP 2 – stretch training/control group
Three times per week, both groups engaged in 25 to 30 minutes of training, with a gradual increase in frequency and duration over time.