Aerobic exercise, anaerobic resistance training and high intensity interval training(HIIT), which on

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http://www.ncbi.nlm.nih.gov/pubmed/26844666

Aerobic exercise, including running, in addition to fitness, is also good for brain functions, such as learning and memory, or adult Hippocampal neurogenesis (neuron cells growth). These functions could be strengthened in the brain through aerobic exercise. In experiments with animals and humans, have found that exercise can increase your brain capacity and reduced brain gray matter and white matter atrophy caused by aging. While aerobic exercise, we discover that can promote adult Hippocampal neurogenesis.

Hippocampus is an important block to manage learning and memory in the brain. In the adult hippocampus, neurons can constantly grow. The nerve cells in the dentate gyrus subgranular zone can do self proliferation and differentiation into mature cells, was eventually covered in the neural circuits in the hippocampus. From this research, adult hippocampus neurogenesis extremely important to many adaptive behavior development, such as learning or extracting, distinguish between some very similar but different memory, and reaction to stress.

Most researches of exercising benefits to the brain were evaluating running behaviour. And it is easier to experiment on rats to run on wheel or a special treadmill designed for rate. Found in the mouse study, the running rats can increase 2 to 3 times of new neurons in the hippocampus than mouse don’t run. The speculation is that the exercise can increased brain-derived neurotropic factors (BDNFs) and type I insulin-like growth factor 1(IGF-1), therefore to improve survival in neural precursor cells.

However, humans is not like lab rats, we love the varieties of sports, such as high intensity interval training and weight training can do the same like running to exercise your body and exercise your brain health at the same time? The University Jyväskylä in Finland, Dr Nokia was very interested in this question, she wanted to know whether each exercise for the brain has the same level of benefits.

Before she started the study on this topic, she picked and raised a group of interesting rats. She let this group of rats to complete the eight-week "treadmill" training, and depending on their running distance in this eight-week run, she divided rats into the "best progressive groups" and "not much progress group". Then, Dr Nokia intentionally made "best progressive groups" mice mated with each other, and "not much progress group" rat mated with each other in their groups. After fifteen generations, the "best progressive groups" mice on a treadmill running distance was measured and increased from the 646m of first generation to 869m of fifteen generation. "Not much progress group" rats run from 620 meters, dropped to 555 meters. Worth noting is that only the mice completed the training, can take to breed the next generation. Although the running distance in "not much progress group" dropped from generation to generation. However, this group of mice were still interested on running!

In the experiment, for each group, the researchers further divided "best progressive groups" and "not much progress group" rats into four sub-groups. Respectively emulate three common exercises: running, weight training, high intensity interval training and the non-exercising rats. Researchers put some wooden toys in the cage of non-exercising rats. "The weight-training group" rats, the rat tail base, hold a small lead block. Then, let these rats climb the stairs.

For the “high intensity interval training (HIIT) group", is to measure their fastest speed on treadmill. Then initially set 10 degree of treadmill to run 5 minutes with half of fastest speed. Then make them run 3 minutes with fastest speed. Then reduce to half of fast speed and run for two minutes. Each training repeats the cycle for three times.

"Running group" rat cages were equipped with a rolling wheel, let rats can run freely in the wheel, and each running has computer software that will detect and statistics the distance of running. For "Weight training" and "high-intensity interval training group", it was scheduled the training exercise three times a week. Each group has around 30 rats.

Seven weeks later, researchers remove the brain hippocampus of mice in each group and found the neurogenesis in each group vary a lot. Running rats have multiple times of hippocampus neurons than non-running rats. And Rats run longer distance have more neurogenesis.

"High-intensity interval training group" rats have more neurogenesis than non-exercising rats, but comparing with running group still has a significant gap. As for the "weight-training group", after seven weeks, rats become stronger than other groups, but here's the funny part, the newborn neurons compared with non-exercise rats, and there is no difference.

Of course, the human cannot fully compare with rats, but perhaps, in weight training and high intensity interval training workout programs, occasionally run a few days is good for your brain !

You can do this aerobic exercise regularly which is good for your brain. Please download from

http://www.healthto100.com/#!blog/c1cqp/date/2014-12