This is a VERY interesting article & WELL WORTH a read. Best quotes: In a recent study in the Journal of Clinical and Diagnostic Research, scientists found that people scored higher on tests of memory, reasoning, and planning after 30 minutes of spinning on a stationary bike than they did before they rode. They also completed the tests faster after pedaling. When you pedal, you also force more nerve cells to fire. As these neurons light up, they intensify the creation of proteins like brain-derived neurotrophic factor (BDNF) and a compound called noggin (yes, really), which promote the formation of new brain cells. Exercise restores and protects the organ, says Arthur Kramer, PhD, a neuroscientist at the University of Illinois at Urbana-Champaign. Our research finds that after only three months, people who exercised had the brain volume of those three years younger, The sweet spot for sharp mental acuity right after exercise is about 30 to 60 minutes of aerobic riding at roughly 75 percent of your maximum heart rate, or an effort of 7 on a scale of 1 (standing still) to 10 (going all out). As you pedal past the 20-to 30-minute mark, other mood-lifting chemicals like endorphins and cannabinoids (which, as the name suggests, are in the same family of chemicals that give pot smokers their high) kick in. Even better, regularly riding your bike helps keep hormones like adrenaline and cortisol in check, which means youll feel less stressed and youll bounce back from anxiety-filled situations more easily. Do three to five sessions a week. Each session should be 45 to 60 minutes long and keep your heart rate between 50 and 85 percent of your max. (PLEASE NOTE: Just the right length & intensity as our cycling classes!) Heres the full article. Well worth your time! tinyurl/lqqpduf
Posted on: Mon, 14 Apr 2014 23:50:48 +0000
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