BODY AND BRAIN NEED MOVEMENT 

The human body and brain are designed for a lot of movement. The more the body moves, the more its health will improve. A man who does not move/train often will be a weak and soft man. The more you sit, the more you feel like staying, and the more you move, the more you feel like moving.

Each of us has to find a certain kind of training that we can do with pleasure and on a regular basis. There are many types of training to stimulate body movement and growth. It’s up to everyone to find what suits them best.

There are two main forms of physical training: aerobic and anaerobic. Aerobic means “with air” and refers to the fact that during training, the body produces energy with the help of oxygen. Anaerobic means “without air” and refers to the fact that during training, the body produces energy without the help of oxygen. This type of training lasts up to two minutes and has a high intensity.

Regular physical training brings many benefits to the body and brain. Most people think that physical training is only good for the body and are not aware of the positive effect it has on the brain. Anyone of any age would have many mental and emotional health benefits through movement and exercise.

The brain is highly stimulated during exercise. It stimulates BDNF – Brain-Derived Neurotrophic Factor, which is a protein necessary for the development and repair of the brain. Physical training grows your brain and improves your cognitive ability. It also improves your concentration and willpower. The more you train, the smarter and more efficient you become. In this way, the risk of developing brain diseases such as Dementia, Parkinson’s and Alzheimer’s is reduced.

Physical training also has a strong effect on your mood. Due to the high energy consumption, it has the effect of reducing the stress hormone cortisone in the body and creates a state of tranquillity and peace in the mind and body. It also stimulates dopamine and endomorphins, which leave a state of happiness in the body. If you have a stressful day, the best medicine you can take is from your body’s internal chemistry, and exercise is the best way to harvest it. Life is much more relaxed after a run or weight training session. In this way, anxiety and depression are kept away.

Physical training triggers many beneficial biological processes in the body. The nervous system is greatly stimulated, which begins to repair and develop the body. Sleep is deeper and more peaceful.

It stimulates and strengthens the heart and reduces blood pressure in the body. Insulin resistance is reduced and many calories from glucose are burned, and, in this way, the risk of Diabetes is reduced. It also helps the body lose weight by burning extra calories stored in fat. Through regular physical training, you lose fat and replace it with muscle. That’s how you get to feel good, look good, live a long time and be healthy.

Exercise goes a long way in reducing inflammation in the body and, in this way, strengthens the body and makes it more resistant to disease. It also increases fertility and stimulates all genes to work better. Breathing is also improved with regular exercise and the body gets used to a richer flow of oxygen.

All these biological processes will cause more energy to be generated in the body daily and, in this way, the body has more energy and vitality. Regular physical training is essential to have a long, beautiful and healthy life.

There are many forms of physical training that can be more intense and of short duration or less intense and of longer duration. Depending on goals, health and physical condition, everyone will choose what they feel is best for them at that moment in their life.

One of the most popular and effective forms of physical training is weight training in the gym. Many people want to have a healthy, beautiful and strong body. Training at the gym offers a large number of exercises to develop body muscles and burn excess fat. The best exercises with weights are those that use as many groups as possible at once, called Full Body Exercises. These are the most demanding of the whole body and stimulate the Human Growth Hormone which will develop the body as a unit in a symmetrical way.

Among the Full Body exercises are Squat, Deadlift, Chin Up, Pull Up, Bench Press. It is much more beneficial to train the body with full body exercises than with specific exercises for only one muscle group. Always set the heaviest weight that can be lifted between 5-8 times in a set. It is desired that the muscle be pushed to its max until failure, until it gives out at the last repetitions. 4-5 sets of exercises of 5-8 repetitions are recommended and the number of repetitions and the weight are always progressively increased. For example, we start with Squat (ass all the way down) with a weight of 40kg and we will do 4 sets of 5 repetitions. Next workout we’ll keep the same weight and do 4 sets of 6 reps, then the next 4 sets of 7 reps, then 4 sets of 8 reps. After doing 4 sets of 8 repetitions, we will increase the weight to 45kg and decrease the number of repetitions, we will do 4 sets of 5 repetitions and continue to increase the number of repetitions in each workout until we reach 8. In this way, we will always demand the body to the maximum and we do not give it time to get used to the effort, and in this way, it will be in continuous growth.

The way we perform the movements is also very important. Speed is desired on the forced push motion and slow control on the return motion. For example, I’m doing chest presses on a bench, and when I push, I want to perform a quick movement and when I lower the bar to my chest, I want to do it as slowly and as controlled as possible. In this way, many mini muscle tears will be created which will cause the body to repair them and in this way the muscle will grow and make you stronger.

Another important thing for optimal training is not to eat before training. If you are on an empty stomach, you will be lighter and you will have more energy in your muscles. Also, not eating (fasting) stimulates Human Growth Hormone which will help you grow faster.

Training in the gym should not last more than an hour in which 15 minutes is the warm-up and 45 minutes is the intense training. If you pull hard for more than 45 minutes, your body will secrete the hormone cortisone which will eat away at your muscles to create glucose for energy. The ideal is to warm up well and then train hard until you can’t anymore for 45 minutes. 3 workouts per week is enough, more than that is not beneficial for the body. The body needs enough time for rest and recovery. Too much training can hinder your progress.

The most important aspect of any kind of training is diet. If you have a healthy and nutritious diet, you will have big and fast results. If you have a more toxic diet, you will have increasing heaviness and decreased vitality.

Another intense form of physical training that requires a lot of your heart and stimulates a lot of Human Growth Hormone is HIIT – High Interval Intensity Training. This type of training lasts between 20 and 30 minutes and is composed of intervals of 20-30 seconds at maximum intensity with breaks of 2-3 minutes between them. A good example are sprints. You start running and continue to accelerate at full speed for 20-30 seconds. You want to push your heart to maximum capacity until you can’t run anymore at the end of the 20-30 seconds. Then you stop for 2-3 minutes and rest. Then you start running again at full speed, then you stop again. Likewise, it is recommended to be on an empty stomach to run as fast as possible. This type of training improves your circulatory system and reaction speed. The brain receives many benefits because it is maximally stressed by the intensity of the training.

Running at a moderate or low intensity is another common form of exercise that brings many benefits to the brain and body. And in the case of running, it is recommended not to exceed one hour of running in order not to stimulate cortisone.

Yoga is a more complex form of physical, mental and spiritual training. It works with the mind to relax, balance and empower the body, it works with the body to calm and center the mind, and it works with the mind and body to circulate Kundalini energy through the body. There are several styles of Yoga where there are static Yoga workouts (when you perform a fixed posture that stretches and relaxes a part of the body) and dynamic Yoga workouts (where you move a part of the body to relax that part, to increase mobility and to stimulate the Kundalini energy and raise it in the head). This type of physical training brings many benefits to the person and creates a state of peace and tranquillity in the mind and body.

Dancing is a fun form of exercise. It’s much easier to exercise when you enjoy it. Dance offers a great variety of movements and rhythms. It can be a solo or couple dance, or in a group. Those who love music and dance get a lot of love and happiness from dance training. These workouts are not perceived as hard as the ones above. Dancing develops your rhythmicity, mobility, balance, elegance and connection with others.

Sport is another form of physical training that involves talent and passion. There are all kinds of different sports that demand a lot physically and mentally. Also, sport develops competitiveness and brings emotional reward after winning, but also upsets after losses. I believe that each of us can be good at least at one type of sport.

Also, sport is a good socializing environment, where you find people who have the same passions as you.

It doesn’t really matter what kind of physical training you choose, what matters most is that you train regularly. For a healthy and happy lifestyle, you need at least 2-3 physical trainings per week.

I hope you find your form of exercise and stick to it for the rest of your life. The more you move, the longer and better you will live.