Why Should You Exercise Before Studying? How to Exercise Correctly?

To activate the brain, improve concentration, memory, and mental stability, you must have the awareness to exercise every day.

1. Exercise makes you feel happy because exercise can send more blood from the heart to the brain, allowing the brain to reach its 'best' state—that is, 'exercise can physically enhance the basic structure of the brain' (as explained by John J. Ratey, Vice-Dean of the Faculty of Medicine at Harvard University in his book 'Movement Matters!')—that is, the enhancement of muscle and cardiopulmonary function is a byproduct, and the more important thing is to train the brain to improve daily learning and work efficiency.

2. Through exercise, activating the brain can have 4 effects on the brain.

1) Blood flow to the brain accelerates and increases, more oxygen and glucose for brain activation.

2) Increased neural transmission of substances, neural transmission substances are lubricants in the brain, just like money in the economy, they can make information transmission between neurons in the brain smoother, and not just within the brain, the receptor of neural pure substances will also increase, thus promoting the activation of the brain, and can also prevent brain aging.

3) Promote the seated position of reward systems within the brain and increase the release of dopamine, allowing the brain to experience pleasure, and further stimulate the reaction speed and concentration of the brain.

4) The increase in serotonin allows the brain to maintain a stable foundation for activation. Additionally, for activating the brain, complex exercise has a better effect on activating the brain than simple exercise.

Complex exercise refers to exercise combined with irregular rhythms, such as dance with rhythmic and melodic patterns; simple exercise refers to exercise with a simple rhythm, such as walking. Complex exercise will affect the neural circuits of the brain, the more complex the action of the exercise, the more significant the effect of activating the brain.

3. One sentence to increase heart rate is an effective way to improve concentration.

1) The ideal maximum heart rate during exercise is between (220-current age) x 70-75%, such as 20 years old is 135-150 beats per minute, 30 years old is 125-140 beats per minute, 40 years old is 120-130 beats per minute.

2) To achieve concentration throughout the day, exercise is key in the morning.

3) The 30 minutes-3 hours after exercise are most easily and naturally able to improve concentration, the prefrontal and parietal lobes will become very active.

4) In the exercise that improves concentration, brisk walking, walking, and walking are better than running and other muscle exercises.

5) You can independently determine the 'daily time period to exercise, what exercise to do, how long to do', and 'how many days a week to exercise', to make daily exercise a habit.

6) In the scientific experiment of 'the relationship between concentration and exercise' results, after the experimental subjects who ran on the treadmill for 45 minutes three times a week, the experimental subjects were superior to those who practiced gymnastics and yoga, the test scores were much better.

7) Concentration is a product of the seated nucleus of the dopamine reward system; other things such as eating favorite foods, being praised by others, talking to people, getting rewards, etc., can also cause a large amount of dopamine to be released. Exercise can increase the release of dopamine, producing more pleasure, and make it more possible for people to focus on the things they are doing now.

4. Exercise enhances memory, firstly through the effect of activating the brain, and secondly through the strong memory effect of 'situational memory' (physical memory).

1) Exercise increases the number of neurons in the hippocampus related to memory, so when you want to remember something, you can first exercise for 10 minutes, or while exercising (such as walking in place), memory will become easier.

2) Exercise and practice naturally moving the body will form the most suitable neural circuits in the brain, forming quick reaction actions through the body, and things remembered through the body are difficult to forget.

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Regardless of whether it is to activate the brain, improve concentration, or enhance immunity (healthy), the total of 150 minutes of exercise per week, at least 30 minutes of continuous exercise is necessary.

Focus on aerobic exercises such as brisk walking, jogging, and jumping rope, combined with auxiliary exercises such as bobbing, squats, rollers, push-ups, and sit-ups to quickly climb and descend stairs.

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