Why We Put So much Focus On Warm-up, Cool-downs and the Brain
Posted: August 21, 2020
Released from Harvard Medical School today!
Not that this is something new to us, but nice to see Choi Kwang Do, the Martial Art we teach and specialise in at the Cassar Academy is right on point and ahead of the game.
How long ago was this common knowledge to us? Grand Master Choi the Founder of CKD is decades ahead of mainstream thinking.
Exercise 101: Don't skip the warm-up or cool-down
Warming up pumps nutrient-rich, oxygenated blood to your muscles as it speeds up your heart rate and breathing. A good warm-up should last five to 10 minutes and work all major muscle groups. For best results, start slowly, then pick up the pace. Many warm-up routines focus on cardio and range-of-motion exercises, such as jumping jacks and lunges. If you prefer, you can do a simpler warm-up by walking in place while gently swinging your arms, or even dancing to a few songs.
After your workout, it's best to spend five to 10 minutes cooling down through a sequence of slow movements. This helps prevent muscle cramps and dizziness while gradually slowing your breathing and heart rate. An effective cool-down also incorporates stretching exercises to relax and lengthen muscles throughout your body and improve your range of motion. To get the most out of these exercises, hold each stretch for 10 to 30 seconds. The longer you can hold a stretch, the better for improving your flexibility. As with the warm-up, it's best to flow from one stretch to the next without rests in between.
Exercise can boost your memory and thinking skills
Moderate-intensity exercise can help improve your thinking and memory in just six months.
You probably already know that exercising is necessary to preserve muscle strength, keep your heart strong, maintain a healthy body weight, and stave off chronic diseases such as diabetes. But exercise can also help boost your thinking skills. "There's a lot of science behind this," says Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School.
Exercise boosts your memory and thinking skills both directly and indirectly. It acts directly on the body by stimulating physiological changes such as reductions in insulin resistance and inflammation, along with encouraging production of growth factors — chemicals that affect the growth of new blood vessels in the brain, and even the abundance, survival, and overall health of new brain cells.
It also acts directly on the brain itself. Many studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don't. "Even more exciting is the finding that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions," says Dr. McGinnis.
Exercise can also boost memory and thinking indirectly by improving mood and sleep, and by reducing stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.
Is one exercise better than another in terms of brain health? We don't know the answer to this question, because almost all of the research so far has looked at walking. "But it's likely that other forms of aerobic exercise that get your heart pumping might yield similar benefits," explains Dr. McGinnis.
A study published in the Journal of the American Geriatrics Society found that tai chi showed the potential to enhance cognitive function in older adults, especially in the realm of executive function, which manages cognitive processes such as planning, working memory, attention, problem solving, and verbal reasoning. That may be because tai chi, a martial art that involves slow, focused movements, requires learning and memorizing new skills and movement patterns.
Dr. McGinnis recommends establishing exercise as a habit, almost like taking a prescription medication. And since several studies have shown that it takes about six months to start reaping the cognitive benefits of exercise, he reminds you to be patient as you look for the first results — and to then continue exercising for life.
Pil Seung!!! (Certain Victory)
Master Vince Cassar