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Aerobic exercise after intense resistance training promotes recovery and reduces soreness by increasing blood circulation and triggering growth and repair factors. This synergy results from the physiological advantages of aerobic exercise, primarily through improved blood circulation. This boosts oxygen and nutrient delivery to muscles for repair and growth, and...

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Dr. Rhonda Patrick

1,384,337 subscribers

162,624 次观看 • 2 年前 •via X (Twitter)

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10 条评论

Nate 的头像
Nate2 年前

Hi Rhonda, following you for a few years, thank you for what you do. I've been training lifting and ultra running for a few years. One thing I found hard is balancing the aerobic endurance and muscle growth. I got the impression aerobic training especially after lifting prevent muscle growth. Do you have any input in this area? Thanks heaps.

Dr. Rhonda Patrick 的头像
Dr. Rhonda Patrick2 年前

@BradSchoenfeld commented on this. The special case is probably hard endurance training. Hence the name “chronic interference hypothesis.”

Kevin Pannell 的头像
Kevin Pannell2 年前

This is great to hear after doing bench press, deadlifts, then an assault bike sprint.

Dr. Rhonda Patrick 的头像
Dr. Rhonda Patrick2 年前

@hopesnotaplan @CrossFit training really does it right!

Coin Principles 的头像
Coin Principles2 年前

Maximizing recovery with smart strategies! 🌟 Aerobic exercise isn't just about endurance; it's key for post-strength training recovery. It's like giving your body a natural regeneration boost! #Fitness #RecoveryRun

Hitchenista 的头像
Hitchenista2 年前

I just heard @Team_AthleanX saying the opposite in a video. I'm not saying it's bad faith from any, I'm sure these studies often show seemingly contradicting information and the devil is in the details.

Dr. Martin Hartmann 的头像
Dr. Martin Hartmann2 年前

I really love sauna and cold exposure after intense resistance training. Recovering pretty fast.

Dr. Rhonda Patrick 的头像
Dr. Rhonda Patrick2 年前

Cold stress immediately after resistance training has a growing literate around blunting (reducing) adaptation. Not a good combo.

William 的头像
William2 年前

BDNF - The fertiliser for the brain.

Ξndeavor 🔥 的头像
Ξndeavor 🔥2 年前

Is there research examining the difference(s) between performing Aerobic exercise on the same day (i.e. following) Resistance training compared to the following day? Would appreciate any insights here. Thanks.

相关视频

Exercise doesn’t just build muscle—it rewrites how a critical hormone, IGF-1, functions in the body Instead of circulating freely in ways that could fuel harmful cell growth, exercise redirects IGF-1 to where it matters most: your muscles and brain This shift promotes muscle repair, boosts neurogenesis (the growth of new brain cells), and even strengthens your body’s defense against cancer Yet another benefit of exercise to add to the list Go lift some weights
2:18

Exercise doesn’t just build muscle—it rewrites how a critical hormone, IGF-1, functions in the body Instead of circulating freely in ways that could fuel harmful cell growth, exercise redirects IGF-1 to where it matters most: your muscles and brain This shift promotes muscle repair, boosts neurogenesis (the growth of new brain cells), and even strengthens your body’s defense against cancer Yet another benefit of exercise to add to the list Go lift some weights

FoundMyFitness Clips

30,000 次观看 • 1 年前

Using a sauna simulates many of the benefits of aerobic exercise Like a workout, it increases heart rate, raises core temperature, and helps regulate blood pressure afterward While it’s no substitute for regular exercise, sauna bathing can aid training and offer a powerful option for those unable to exercise, such as the elderly or those in recovery
1:16

Using a sauna simulates many of the benefits of aerobic exercise Like a workout, it increases heart rate, raises core temperature, and helps regulate blood pressure afterward While it’s no substitute for regular exercise, sauna bathing can aid training and offer a powerful option for those unable to exercise, such as the elderly or those in recovery

FoundMyFitness Clips

44,066 次观看 • 1 年前

No better way to finish a workout. Centr Combining a sauna with an ice bath is an effective way to improve circulation, reduce inflammation, speed up muscle recovery and elevate your mood. The heat from the sauna causes blood vessels to dilate, which improves blood flow and reduces inflammation. The cold from the ice bath causes blood vessels to constrict, which improves circulation and reduces muscle soreness. This contrast between hot and cold temperatures helps to improve overall recovery and reduce the risk of injury.
0:25

No better way to finish a workout. Centr Combining a sauna with an ice bath is an effective way to improve circulation, reduce inflammation, speed up muscle recovery and elevate your mood. The heat from the sauna causes blood vessels to dilate, which improves blood flow and reduces inflammation. The cold from the ice bath causes blood vessels to constrict, which improves circulation and reduces muscle soreness. This contrast between hot and cold temperatures helps to improve overall recovery and reduce the risk of injury.

Chris Hemsworth

588,061 次观看 • 3 年前

Another fun (and active!) series of experiments on our fram2 mission. Project: Efficient Exercise 💪🏻 Question: How can we a) shorten necessary exercise time and b) develop a portable device for use in space? Fun facts: - We tested blood flow restriction (BFR) training with a compact resistance device - BFR limits blood return from muscles, simulating high-load workouts using much lighter weights - This causes micro-damage in muscle tissue (similar to regular intense exercise) triggering growth and repair - In microgravity, regular exercise is essential to prevent muscle atrophy and bone density loss - Astronauts currently exercise 2+ hours a day - our goal is to reduce that without losing benefits. - The tested device is lightweight, portable, and could save valuable time and space onboard missions Institutes: Northumbria University, Sheffield Hallam University Find the full list of projects here: #fram2 Music creds: jiglr - Lapse
0:43

Another fun (and active!) series of experiments on our fram2 mission. Project: Efficient Exercise 💪🏻 Question: How can we a) shorten necessary exercise time and b) develop a portable device for use in space? Fun facts: - We tested blood flow restriction (BFR) training with a compact resistance device - BFR limits blood return from muscles, simulating high-load workouts using much lighter weights - This causes micro-damage in muscle tissue (similar to regular intense exercise) triggering growth and repair - In microgravity, regular exercise is essential to prevent muscle atrophy and bone density loss - Astronauts currently exercise 2+ hours a day - our goal is to reduce that without losing benefits. - The tested device is lightweight, portable, and could save valuable time and space onboard missions Institutes: Northumbria University, Sheffield Hallam University Find the full list of projects here: #fram2 Music creds: jiglr - Lapse

Rabea Rogge

27,135 次观看 • 1 年前

Did you know 128hz is a penetrative frequency that goes through the tissues into the bones and helps release nitric oxide into your cells? Grok: Nitric oxide (NO) is a naturally produced signaling molecule in the body that plays a critical role in many physiological processes. It acts primarily as a **vasodilator**, relaxing and widening blood vessels to improve blood flow, deliver oxygen and nutrients more efficiently, and support overall cellular communication. Here are the key benefits of nitric oxide in the body, based on its established physiological functions: ### 1. Cardiovascular Health and Blood Pressure Regulation Nitric oxide helps relax the smooth muscles in blood vessel walls, leading to vasodilation. This increases blood flow, reduces vascular resistance, and helps maintain healthy blood pressure levels. It also protects the endothelium (the inner lining of blood vessels), reduces arterial stiffness, inhibits platelet aggregation (lowering clot risk), and may decrease inflammation and plaque buildup. Low NO levels are linked to endothelial dysfunction, hypertension, and higher cardiovascular disease risk. ### 2. Improved Exercise Performance and Muscle Function By enhancing blood flow to working muscles, nitric oxide improves oxygen and nutrient delivery while helping remove waste products like lactate. This can boost endurance, increase exercise tolerance (especially in less-trained individuals), reduce muscle soreness, and support better recovery. It may also influence muscle contraction speed and mitochondrial efficiency in cells. ### 3. Support for Erectile Function and Sexual Health Nitric oxide is a primary mediator of penile erection, as it promotes relaxation of smooth muscle in blood vessels, allowing increased blood flow. Supplements that boost NO (such as L-arginine or L-citrulline) have shown potential benefits for mild to moderate erectile dysfunction (ED) in some studies. It may also support sexual arousal more broadly. ### 4. Immune System Defense Nitric oxide acts as a key player in immune responses. It helps immune cells (like macrophages) kill bacteria, viruses, and even some cancer cells by producing higher levels during infection or inflammation. It also modulates inflammation—providing anti-inflammatory effects at normal physiological levels while aiding targeted defense at higher concentrations. ### 5. Brain and Nervous System Function As a neurotransmitter and neuromodulator, nitric oxide facilitates communication between brain cells. It supports cerebral blood flow, learning, memory, and other neurological processes. Adequate levels may help protect against cognitive decline by improving brain oxygenation and circulation. ### 6. Other Potential Benefits - **Wound healing and tissue repair**: Enhanced blood flow and signaling support recovery processes. - **Respiratory support**: In medical settings, inhaled NO helps relax lung blood vessels in certain conditions (like pulmonary hypertension in newborns). - **Anti-aging and metabolic effects**: By supporting circulation, reducing oxidative stress in balanced amounts, and aiding hormone regulation, it contributes to overall vitality. It may also play roles in reducing risks associated with diabetes complications or arthritis inflammation. Note that nitric oxide has a dual nature: beneficial at physiological (low-to-moderate) levels, but excessive production (often in chronic inflammation) can contribute to tissue damage or pro-inflammatory effects. The body produces NO via enzymes (nitric oxide synthase) from precursors like L-arginine, or through nitrate-nitrite pathways from diet. **Natural ways to support nitric oxide levels** include eating nitrate-rich foods (beets, leafy greens like spinach/arugula, garlic), consuming antioxidants (to preserve NO), regular exercise (which stimulates production), nose breathing, and maintaining good sleep and cardiovascular habits.
0:57

Did you know 128hz is a penetrative frequency that goes through the tissues into the bones and helps release nitric oxide into your cells? Grok: Nitric oxide (NO) is a naturally produced signaling molecule in the body that plays a critical role in many physiological processes. It acts primarily as a **vasodilator**, relaxing and widening blood vessels to improve blood flow, deliver oxygen and nutrients more efficiently, and support overall cellular communication. Here are the key benefits of nitric oxide in the body, based on its established physiological functions: ### 1. Cardiovascular Health and Blood Pressure Regulation Nitric oxide helps relax the smooth muscles in blood vessel walls, leading to vasodilation. This increases blood flow, reduces vascular resistance, and helps maintain healthy blood pressure levels. It also protects the endothelium (the inner lining of blood vessels), reduces arterial stiffness, inhibits platelet aggregation (lowering clot risk), and may decrease inflammation and plaque buildup. Low NO levels are linked to endothelial dysfunction, hypertension, and higher cardiovascular disease risk. ### 2. Improved Exercise Performance and Muscle Function By enhancing blood flow to working muscles, nitric oxide improves oxygen and nutrient delivery while helping remove waste products like lactate. This can boost endurance, increase exercise tolerance (especially in less-trained individuals), reduce muscle soreness, and support better recovery. It may also influence muscle contraction speed and mitochondrial efficiency in cells. ### 3. Support for Erectile Function and Sexual Health Nitric oxide is a primary mediator of penile erection, as it promotes relaxation of smooth muscle in blood vessels, allowing increased blood flow. Supplements that boost NO (such as L-arginine or L-citrulline) have shown potential benefits for mild to moderate erectile dysfunction (ED) in some studies. It may also support sexual arousal more broadly. ### 4. Immune System Defense Nitric oxide acts as a key player in immune responses. It helps immune cells (like macrophages) kill bacteria, viruses, and even some cancer cells by producing higher levels during infection or inflammation. It also modulates inflammation—providing anti-inflammatory effects at normal physiological levels while aiding targeted defense at higher concentrations. ### 5. Brain and Nervous System Function As a neurotransmitter and neuromodulator, nitric oxide facilitates communication between brain cells. It supports cerebral blood flow, learning, memory, and other neurological processes. Adequate levels may help protect against cognitive decline by improving brain oxygenation and circulation. ### 6. Other Potential Benefits - **Wound healing and tissue repair**: Enhanced blood flow and signaling support recovery processes. - **Respiratory support**: In medical settings, inhaled NO helps relax lung blood vessels in certain conditions (like pulmonary hypertension in newborns). - **Anti-aging and metabolic effects**: By supporting circulation, reducing oxidative stress in balanced amounts, and aiding hormone regulation, it contributes to overall vitality. It may also play roles in reducing risks associated with diabetes complications or arthritis inflammation. Note that nitric oxide has a dual nature: beneficial at physiological (low-to-moderate) levels, but excessive production (often in chronic inflammation) can contribute to tissue damage or pro-inflammatory effects. The body produces NO via enzymes (nitric oxide synthase) from precursors like L-arginine, or through nitrate-nitrite pathways from diet. **Natural ways to support nitric oxide levels** include eating nitrate-rich foods (beets, leafy greens like spinach/arugula, garlic), consuming antioxidants (to preserve NO), regular exercise (which stimulates production), nose breathing, and maintaining good sleep and cardiovascular habits.

𝒦𝑒𝓁𝓁𝓎࿎☽

21,956 次观看 • 4 个月前

Wall-Sit (or wall Squat) is one of the most effective exercises for lowering Blood Pressure (BP) ➡️Though all forms of exercises lower the BP, isometric exercises such as wall sit and planks are the best (overall) to lower the systolic and diastolic BP. ➡️The reductions in blood pressure after aerobic exercise training amounted to 4.49/ 2.53 mmHg; 4.55/3.04 mm Hg after dynamic resistance training; 6.04/2.54 mmHg after combined training; 4.08/2.50 mmHg after HIIT; and 8.24/4 mmHg after isometric exercise training. ✅Wall squats (isometric) and running (aerobic) were the most effective individual exercises for reducing systolic blood pressure (90.5%) and diastolic blood pressure (91%), respectively, with isometric exercise, overall, the most effective for reducing both blood pressure elements. You can start wall sit with 15-20 seconds duration and gradually increase to two minutes. Ideally you should do 4 sets of wall sits (2-minutes wall sits with two minutes rest in between sets); three times a week (on alternate days) for optimum benefits on blood pressure. Reference:
2:02

Wall-Sit (or wall Squat) is one of the most effective exercises for lowering Blood Pressure (BP) ➡️Though all forms of exercises lower the BP, isometric exercises such as wall sit and planks are the best (overall) to lower the systolic and diastolic BP. ➡️The reductions in blood pressure after aerobic exercise training amounted to 4.49/ 2.53 mmHg; 4.55/3.04 mm Hg after dynamic resistance training; 6.04/2.54 mmHg after combined training; 4.08/2.50 mmHg after HIIT; and 8.24/4 mmHg after isometric exercise training. ✅Wall squats (isometric) and running (aerobic) were the most effective individual exercises for reducing systolic blood pressure (90.5%) and diastolic blood pressure (91%), respectively, with isometric exercise, overall, the most effective for reducing both blood pressure elements. You can start wall sit with 15-20 seconds duration and gradually increase to two minutes. Ideally you should do 4 sets of wall sits (2-minutes wall sits with two minutes rest in between sets); three times a week (on alternate days) for optimum benefits on blood pressure. Reference:

Dr Sudhir Kumar MD DM

60,271 次观看 • 1 年前

I advocate for high-intensity exercise in part due to its brain benefits, which primarily stem from lactate. Lactate fuels the brain & muscles (not causing fatigue or soreness, as once thought) and activates growth factors and neurotransmitters. BDNF, dubbed "Miracle-Gro for the brain," enhances neurogenesis and neuroplasticity, forming and rewiring the connections between neurons. Norepinephrine and serotonin, produced during (especially vigorous) exercise, boost focus, attention, motivation, and mood for several hours or more post-workout. Lower-intensity exercise has several health benefits, but nothing comes close to high-intensity exercise if you're looking for a short- or long-term cognitive boost.
1:06

I advocate for high-intensity exercise in part due to its brain benefits, which primarily stem from lactate. Lactate fuels the brain & muscles (not causing fatigue or soreness, as once thought) and activates growth factors and neurotransmitters. BDNF, dubbed "Miracle-Gro for the brain," enhances neurogenesis and neuroplasticity, forming and rewiring the connections between neurons. Norepinephrine and serotonin, produced during (especially vigorous) exercise, boost focus, attention, motivation, and mood for several hours or more post-workout. Lower-intensity exercise has several health benefits, but nothing comes close to high-intensity exercise if you're looking for a short- or long-term cognitive boost.

Dr. Rhonda Patrick

70,950 次观看 • 1 年前

Strength training isn't a replacement for cardio, no matter how high your heart rate gets While it’s true that lifting weights can make your pulse soar, the mechanisms behind the increase are fundamentally different from those in aerobic exercise—and so are the benefits Resistance training relies on central nervous system stimulation to spike your heart rate, whereas aerobic exercise demands cardiovascular adaptations like improved heart function and blood vessel health In short, skipping cardio entirely leaves a critical gap in your fitness
2:15

Strength training isn't a replacement for cardio, no matter how high your heart rate gets While it’s true that lifting weights can make your pulse soar, the mechanisms behind the increase are fundamentally different from those in aerobic exercise—and so are the benefits Resistance training relies on central nervous system stimulation to spike your heart rate, whereas aerobic exercise demands cardiovascular adaptations like improved heart function and blood vessel health In short, skipping cardio entirely leaves a critical gap in your fitness

FoundMyFitness Clips

69,713 次观看 • 1 年前

Why Red Light Therapy Is a Game Changer for Your Health... Your circulation affects everything—from muscle recovery to chronic disease prevention. Red Light Therapy has been shown to: 🔴 Enhance circulation (helps with diabetes, hypertension & poor blood flow) 💪 Improve recovery (flushes lactic acid, reduces soreness, & speeds up healing) 🩹 Support wound healing (prevents neuropathy & enhances nutrient delivery) 🏋️‍♂️ Boost performance (athletes recover faster & perform better) If you want better energy, faster healing, and stronger performance—this is worth looking into. Have you used Red Light Therapy? Let me know in the comments! 👇 LEARN MORE:
0:59

Why Red Light Therapy Is a Game Changer for Your Health... Your circulation affects everything—from muscle recovery to chronic disease prevention. Red Light Therapy has been shown to: 🔴 Enhance circulation (helps with diabetes, hypertension & poor blood flow) 💪 Improve recovery (flushes lactic acid, reduces soreness, & speeds up healing) 🩹 Support wound healing (prevents neuropathy & enhances nutrient delivery) 🏋️‍♂️ Boost performance (athletes recover faster & perform better) If you want better energy, faster healing, and stronger performance—this is worth looking into. Have you used Red Light Therapy? Let me know in the comments! 👇 LEARN MORE:

Gary Brecka

47,893 次观看 • 1 年前

University of Houston Texas paper published at the end of 2022 is sparking a wave of interest Reducing the level of sugar and insulin in the blood for diabetics after eating by 52% (better than many diabetes medications) with a very simple movement and you do not need to make an effort or take any medications. Only by moving a very small muscle located in the calf muscle behind the leg, called the soleus muscle. By moving this muscle while you are sitting in your chair and watching TV, the blood sugar level decreases by a large percentage (by half), and this muscle does not suffer any fatigue, even if you continue to move it for long hours. One of the advantages of this muscle is that it consumes the glucose present in the blood after eating for energy (Glucose) and not the glycogen stored in the muscles like the rest of the body's muscles. Interesting research, and it could be an effective solution for diabetes without the need for drugs, strenuous exercise, and exhausting diets.
0:47

University of Houston Texas paper published at the end of 2022 is sparking a wave of interest Reducing the level of sugar and insulin in the blood for diabetics after eating by 52% (better than many diabetes medications) with a very simple movement and you do not need to make an effort or take any medications. Only by moving a very small muscle located in the calf muscle behind the leg, called the soleus muscle. By moving this muscle while you are sitting in your chair and watching TV, the blood sugar level decreases by a large percentage (by half), and this muscle does not suffer any fatigue, even if you continue to move it for long hours. One of the advantages of this muscle is that it consumes the glucose present in the blood after eating for energy (Glucose) and not the glycogen stored in the muscles like the rest of the body's muscles. Interesting research, and it could be an effective solution for diabetes without the need for drugs, strenuous exercise, and exhausting diets.

Basit Alvi

120,133 次观看 • 3 年前

Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna. There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure. The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training. Clip from my recent appearance on Thomas DeLauer
1:14

Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna. There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure. The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training. Clip from my recent appearance on Thomas DeLauer

Dr. Rhonda Patrick

1,038,131 次观看 • 5 个月前

Exercise is one of the most powerful ways to raise NAD levels. A single 40-minute bout of aerobic exercise increases the expression of enzymes involved in NAD synthesis and elevates NAD levels in human blood. When NAD declines (as it does with aging and in certain diseases), metabolic efficiency and muscle performance decline alongside it. In other words NAD supports exercise capacity… and exercise supports healthy NAD bioenergetics. So what about supplementing with NAD precursors like nicotinamide riboside (NR) or NMN to enhance performance or recovery? Mechanistically, it’s plausible. But in controlled human trials, we don’t yet have strong evidence. That hasn’t stopped interest. Charles Brenner, PhD notes that professional sports organizations, including teams like the New England Patriots, have reportedly experimented with NR for performance and recovery. But at this point, that’s anecdotal. Could exercise-induced NAD turnover mean that certain individuals or athletes will benefit from precursor supplementation? It's a fascinating hypothesis, but one that still needs rigorous testing. For now, exercise remains a proven way to support your NAD system, as does supplementation for those who wish to explore that route.
2:33

Exercise is one of the most powerful ways to raise NAD levels. A single 40-minute bout of aerobic exercise increases the expression of enzymes involved in NAD synthesis and elevates NAD levels in human blood. When NAD declines (as it does with aging and in certain diseases), metabolic efficiency and muscle performance decline alongside it. In other words NAD supports exercise capacity… and exercise supports healthy NAD bioenergetics. So what about supplementing with NAD precursors like nicotinamide riboside (NR) or NMN to enhance performance or recovery? Mechanistically, it’s plausible. But in controlled human trials, we don’t yet have strong evidence. That hasn’t stopped interest. Charles Brenner, PhD notes that professional sports organizations, including teams like the New England Patriots, have reportedly experimented with NR for performance and recovery. But at this point, that’s anecdotal. Could exercise-induced NAD turnover mean that certain individuals or athletes will benefit from precursor supplementation? It's a fascinating hypothesis, but one that still needs rigorous testing. For now, exercise remains a proven way to support your NAD system, as does supplementation for those who wish to explore that route.

Dr. Rhonda Patrick

80,088 次观看 • 6 个月前

Just 6 minutes of high-intensity exercise can dramatically boost your brain’s ability to adapt, learn, and fight depression Short bursts of intense exercise trigger muscles to release lactate, which acts as a chemical messenger, rapidly increasing levels of brain-derived neurotrophic factor (BDNF) Increased BDNF is essential for neuroplasticity—the brain’s ability to form new connections, adapt, and remain resilient in the face of stress and anxiety Beyond enhancing neuroplasticity, higher BDNF levels help your brain stay youthful by promoting neuron growth, improving memory, and protecting against cognitive decline
0:53

Just 6 minutes of high-intensity exercise can dramatically boost your brain’s ability to adapt, learn, and fight depression Short bursts of intense exercise trigger muscles to release lactate, which acts as a chemical messenger, rapidly increasing levels of brain-derived neurotrophic factor (BDNF) Increased BDNF is essential for neuroplasticity—the brain’s ability to form new connections, adapt, and remain resilient in the face of stress and anxiety Beyond enhancing neuroplasticity, higher BDNF levels help your brain stay youthful by promoting neuron growth, improving memory, and protecting against cognitive decline

FoundMyFitness Clips

21,495 次观看 • 1 年前

Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part by higher BDNF, a key protein that supports the growth and survival of new neurons The same group also showed improvements in learning and memory, underscoring how powerful regular physical activity is for the aging brain
1:28

Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part by higher BDNF, a key protein that supports the growth and survival of new neurons The same group also showed improvements in learning and memory, underscoring how powerful regular physical activity is for the aging brain

FoundMyFitness Clips

35,490 次观看 • 7 个月前

Ice and heat can both help with pain, but the best choice depends on the situation. Ice is ideal for new injuries, swelling and inflammation, as it numbs pain and reduces blood flow. Heat works better for chronic pain, muscle tightness and stiffness by increasing circulation and relaxing muscles. In some cases, like muscle strains, starting with ice and later switching to heat can be most effective. If neither option helps, it may be time to see a doctor.
0:38

Ice and heat can both help with pain, but the best choice depends on the situation. Ice is ideal for new injuries, swelling and inflammation, as it numbs pain and reduces blood flow. Heat works better for chronic pain, muscle tightness and stiffness by increasing circulation and relaxing muscles. In some cases, like muscle strains, starting with ice and later switching to heat can be most effective. If neither option helps, it may be time to see a doctor.

Cleveland Clinic

14,531 次观看 • 1 年前

If you want to protect and enhance your brain, regular vigorous exercise is as close to a miracle drug as it gets When you work out hard, lactate floods across the blood-brain barrier, increasing the production of serotonin and norepinephrine These neurotransmitters are crucial for mood, focus, and impulse control Lactate also increases levels of brain-derived neurotrophic factor (BDNF)—an essential growth factor for neurogenesis, memory improvement, and emotional resilience
2:27

If you want to protect and enhance your brain, regular vigorous exercise is as close to a miracle drug as it gets When you work out hard, lactate floods across the blood-brain barrier, increasing the production of serotonin and norepinephrine These neurotransmitters are crucial for mood, focus, and impulse control Lactate also increases levels of brain-derived neurotrophic factor (BDNF)—an essential growth factor for neurogenesis, memory improvement, and emotional resilience

FoundMyFitness Clips

24,168 次观看 • 1 年前