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--- In [email protected], "rezameutia" <rezameutia@...> wrote: > > 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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