jusfiq, segeralah anda berlutut dan minta maaf secara khusuk karena anda memfitnah kontol saya mencret.
apa sih susahnya anda mengakui kesalahan anda? --- In [email protected], "Jusfiq" <kesayangan.allah@...> wrote: > > http://www.independent.co.uk/life-style/health-and-families/healthy-living/train-your-brain-can-jogging-make-you-smarter-800168.html > > > Train your brain: Can jogging make you smarter? > > Exercise won't just get you fit it can also make you more intelligent. > Simon Usborne discovers how to shape up your mind > > Tuesday, 25 March 2008 > > -- > Physical activity boosts the flow of blood to the part of the brain that is > responsible for memory and learning, promoting the production of new brain > cells > -- > > We don't need to be told that exercise is good for us. We know that it > combats cholesterol, we know boosts our hearts and we know it stops the > pounds from piling on. But, beyond the obvious physical benefits of a good > cycle, run or swim, a growing body of evidence suggests that getting > breathless can also build the brain. > > Spark: The Revolutionary New Science of Exercise and the Brain, which is > published later this year, shows how even regular brisk walks can boost > memory, alleviate stress, enhance intelligence and allay aggression. John > Ratey, an associate professor of psychiatry at Harvard Medical School in > Boston and the book's author, says that exercise stimulates our grey matter > to produce what he calls "Miracle-Gro" for the brain. "I can't understate how > important regular exercise is in improving the function and performance of > the brain," he says. "It's such a wonderful medicine." > > Happiness > > If the mere thought of trudging round ice-bound playing fields at school was > enough to bring you out in a cold sweat, the idea that exercise makes us > happy might sound perverse. But, beyond the (potential) mood-lifting effects > of fresh air and scenery, evidence suggests that pounding the pavement can > also change the way our brains work to make us happier, or even stave off > depression. "Exercise is as good as any anti-depressant I know," Ratey claims. > > Last December, scientists from Yale University wrote in the journal Nature > Medicine that regular exertion affects the hippocampus, the area of the brain > responsible for mood. Tests on mice showed that exercise activated a gene > there called VGF, which is linked to a "growth factor" chemical involved in > the development of new nerve cells. Tests show that this brain activation > lifts a person's mood. Participants in one recent German survey were asked to > walk quickly on a treadmill for 30 minutes a day over a 10-day period. At the > end of the experiment, researchers recorded a significant drop in depression > scores. Scientists are now working on a drug that mimics the effects of the > VGF gene to market it as an alternative to conventional antidepressants. > > Stress > > If, by around 4pm, it feels as if a stressful day at work has turned your > brain to blancmange, it might not only be down to overwork or a shortage of > double espressos. We respond to stress in the same way our ancestors did by > adopting a "fight or flight" response. Adrenalin and other hormones are > released into our bloodstreams and our muscles are primed for response. The > problem is that, these days, stress is more likely to be brought on by a > tricky PowerPoint presentation or a job interview than an attack by marauding > lions, so the toxins that build up for a physical response have no outlet. > The results can be good; the cardiovascular system is accelerated and we can > work harder (for a while, at least), but others are not so good; stress slows > down the gastrointestinal system and reduces appetite, and can overexcite the > brain, fuzzing our thought. By responding to or anticipating stress with > fight (kickboxing or judo, say) or flight (30 minutes on the treadmill, say, > or 50 lengths of the pool), blood flow to the brain is increased, allowing > the body to purge the potentially toxic by-products of stress. According to > Ratey, exercise also helps in the long term. "It builds up armies of > antioxidants such as Vitamins E and C," he says. "These help brain cells > protect us from future stress." > > Intelligence > > Observers of the game of football might refute the claim that exercise leads > to greater intelligence and they would be partly right, says Ratey. > "Exercise doesn't make you smarter, but what it does do is optimise the brain > for learning." > > Physical activity boosts the flow of blood to the part of the brain that is > responsible for memory and learning, promoting the production of new brain > cells. Several schools in the US and the Netherlands have taken note. Pupils > at Naperville Central High School near Chicago, for example, start the day > with a fitness class they call "Zero Hour PE". Equipped with heart monitors, > they run laps of the playground, and teachers say exam results have soared > since the keep-fit initiative kicked off. > > Meanwhile, in Amsterdam, a test involving 241 people, aged 15-71, compared > physical activity with the results of cognitive tasks. The researchers > documented improved results among people who were more active, especially > those in younger age groups. > > Yet more research suggests that exercise boosts intelligence in the very, > very young. Experiments on rats at the Delbrück Centre for Molecular Medicine > in Berlin showed that baby rats born to mothers who were more active during > pregnancy had 40 per cent more cells in the hippocampus, the area of the > brain responsible for intelligence. If the same is true in humans, we can > expect Paula Radcliffe's baby, Isla, to be a genius; Radcliffe was training > for the New York marathon until the day before she went in to hospital to be > induced and won the race just nine months after giving birth. > > Aggression > > A few rounds with a punch bag or a game of squash are great ways to release > pent-up aggression, but exercise does more than "get it out your system", > says John Ratey. "People assume exercise reduces aggression by burning > energy. In fact, exercise changes your brain so you don't feel aggressive in > the first place." > > The frontal cortex is the part of the brain that decides whether you throw a > punch or take something on the chin. Reduced activity in the region, a trauma > or abnormal development can result in an inability to control violent urges. > "This area makes us evaluate the consequences of our actions," Ratey says. > "It's the part of the brain that puts the brakes on when the ref makes a > terrible decision and you want to beat him up." Exercise increases activity > in that area, boosting rational thought, which makesus less likely to lash > out. > > Memory > > Most of the competitors at the annual World Memory Championships could hardly > be described as the epitome of physical fitness but, according to Ratey and > other scientists in the field, a good workout does much to boost recall, > especially as we clock up the years. > > "When we're exercising, we're using nerve cells in the brain which help build > up what I call brain fertiliser," he says. Ratey is talking about new > research that suggests exercise increases blood flow to the part of the brain > responsible for memory, and improves its function. In MRI scans on mice, > conducted last year by neurologists at Columbia University Medical Centre in > New York, the animals were shown to grow new brain cells in the dentate > gyrus, which is affected in age-related memory decline. > > Research on humans is ongoing but Ratey is convinced that physical activity > has a similar effect. He says: "Exercise does more than anything we know of > to boost memory." > > Addiction > > Smokers keen to quit cigarettes probably won't celebrate the news that > exercise could be the key to a fag-free life. But research by British > scientists suggests that as little as five minutes of brisk walking can > reduce the intensity of nicotine withdrawal symptoms. In the tests, > researchers asked participants to rate their need for a cigarette after > various types of physical exertion. Those who had exercised reported a > reduced desire to smoke. "If we found the same effects in a drug, it would > immediately be sold as an aid to help people quit smoking," Adrian Taylor, > the study's lead author at the University of Exeter, said last year. > > The principle is that exercise can stimulate production of the mood-enhancing > hormone dopamine, which can, in turn, reduce smokers' dependence on nicotine. > "Dopamine works by replacing or satisfying the need for nicotine," Ratey > explains. > > Whether the findings will lead office-based smokers to dash out for a jog > remains to be seen. After all, you wouldn't want to get addicted to exercise. > > How much do you need? > > You don't have to become a marathon runner to benefit your brain. The > mainstay of exercise is simple, brisk walking, Professor Ratey says. > > You'll feel the benefit even from a 30-minute walk. "That's what people need > to be doing as a minimum, ideally four or five times a week. If you want to > do more, then great." > > Professor Ratey also recommends interval training really pushing yourself > hard for between 20 and 30 seconds while running, cycling or swimming, so > that you are momentarily exhausted. > > Do, say, two minutes of walking, 30 seconds' sprinting, then two minutes of > walking again. It doesn't have to be a lot for a long time, but you will > really notice the difference. "The side effects on the body aren't bad either > - I lost 10 pounds in no time," Professor Ratey says. > ------------------------------------ Post message: [email protected] Subscribe : [email protected] Unsubscribe : [email protected] List owner : [email protected] Homepage : http://proletar.8m.com/Yahoo! Groups Links <*> To visit your group on the web, go to: http://groups.yahoo.com/group/proletar/ <*> Your email settings: Individual Email | Traditional <*> To change settings online go to: http://groups.yahoo.com/group/proletar/join (Yahoo! 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