Episode 28 Resources

Links and addtional info about everything discussed in this episode

Episode 28: Additional Benefits of Exercise

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We often associate exercise solely with weight loss. But exercise has other “hidden” benefits that should be uncovered!

The article, What Happens To Our Brains When We Exercise and How It Makes Us Happier by Leo Widrich was actually our inspiration for this week’s episode!

Here is a breakdown of it for you:

We learned that exercise is a treatment for:
-Memory Loss
-Alzheimer’s Disease

What happens in the brain when you exercise:
-Moment of stress recognized
-Heart pressure increases
-Fight or flight
-Body releases BDNF (Brain-Derived Neurotrophic Factor) a protective & reparative element sent to your memory neurons acts as a reset switch
-Results in feeling at ease & clear mind after exercising & happy.
-Endorphins released which minimize discomfort, blocks pain and associated with a feeling of euphoria

-BDFN & Endorphins have addictive behavior
A study by Gretchen Reynolds (referenced in the Book Review and the Magazine Rack this week) shows the first 20 minutes of activity provide most health benefits, i.e.:
- Prolonged life
- Reduced disease risk

Quick last fact: You get the highest level of happiness with exercise if you are just starting out.

Check out the article for more in-depth information!

7 Mind-Blowing Benefits of Exercise from U.S. News touches upon some similar and additional information!

Greatist’s 13 Unexpected Benefits of Exercise expands the added benefits of exercise even further!

Tabata #28!

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This is our 28th Tabata! Get going!

20 seconds jump rope, 10 second break.
20 seconds low plank to push up, 10 second break.
20 seconds speed skaters, 10 second break.
20 seconds reverse lunges, 10 second break.

Repeat for a total of 4 minutes.

Get Dedicated!

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Now that we’ve reviewed the additional benefits of exercise, lets take a look on some tips on how to get dedicated!

How to get in the habit of exercising daily:
- Put your gym clothes right over your alarm clock or phone when you go to bed to remind you to not hit the snooze button!
- Track your exercises and log them at the same time after every exercise!
- Think about starting small and then start even smaller!
- Give yourself 3-4 weeks to make it stick, we often give up too early, our bodies need time to adjust to the new habit!
- Try to remember how good it makes you feel and push yourself!
- Make a weekly plan, put it on your calendar as non-negotiable time!

Here are excellent suggestions from Greatist - 23 Ways to Get More Out of Your Workout Routine

Hate that early alarm clock and dragging yourself out of bed because you think its better to exercise in the morning? Check out Mark’s Daily Apple’s research on What is the Best Time of Day to Exercise?

And just for fun, curious to find out what exercise does for the creative? Take a look at The Creative Brain on Exercise!

A New Brain

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Our research on the topic of “Additional Benefits of Exercise” resulted in so much information on how exercise affects the brain in a positive way!  This article breaks down a study done on mice which showed significant effects on those mice who exercised and those who didn’t!  Check out the details and the results here:

How Exercise Could Lead to a Better Brain by Gretchen Reynolds

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