This One Workout Could Actually Make You Smarter And Improve Your Memory

There’s an endless list of reasons that exercise is good for you, and here’s one more thing to add to that list.

If you want to get smarter, it’s time to get sweatier. Based on this new study, operating helps improve your memory and your ability to learn and retain information.It’s all thanks to the production of a protein called cathepsin B, which your muscles make with vigorous exercise.

Basically, the more strenuous your workouts, the more cathepsin B you’ll have in your system to increase your memory and thinking skills.

Researchers tested men and women by having them run intensely three times a week for an hour or more. They also tested mice and monkeys with the same technique. While tracking the presence of cathepsin B over day, the researchers found that participants did better on memory testing and other thinking assessments.

It gets better, though. The men and women who ran the hardest and werethe most fit had the highest levels of cathepsin B, as well as the most-improved test scores.

Why did the researchers even care to look for cathepsin B? They knew that, while working out, your muscles burn gasoline and release proteins and other substances into your bloodstream, which then go to the brain.

Researchers hadn’t looked at cathepsin B and its effects on the brain so closely before. But by looking more closely, they found that, in addition to helping sore muscles recover, this protein also boosted brain health. Thanks, cathepsin B!

Here’s the takeaway from such studies: Your brain works best when you’re exercising consistently because it’s inundated with this brain-boosting protein.

So, the next time you’re studying for a testor trying to learn a new speech, running often wouldbe a great examining technique.

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7 Reason Why You Should Get Yourself A Foam Roller And Use It!

You’ve assured people using them at the gym…but you aren’t quite sure what they are.

They look like foamy tubes, and for some reason, people roll all over them. Even if you’re merely somewhat confounded, we’re here to clear things up for you.

These strange cylindrical the situation is called foam rollers and they have a ton of health benefits — plus, they’re not just for people at the gym. They’ve became extremely popular over the past few years…and here’s why!

1. Foam rollers help prevent injury.

They’re one of the best tools to get a self-myofascial release. This allows normal blood flowing to return to your muscles and restores healthy tissue. Because you can target specific areas, this benefit happens almost immediately.

2. Foam rolling isn’t just for athletes or gym rats.

If you work in an office or sit at a desk all day, your muscles can become super tight from being in that one stance. Foam rolling releases that tension, avoiding any lasting health problems.

3. Foam rolling removes lactic acids in your body.

Lactic acid can cause cramps, burning sensations, and soreness. Foam rolling rids your body of a lot of that acid buildup and gets you out in the world feeling brand-new again.

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4. Foam rolling improves mobility and flexibility.

If you have a lot of muscle tension in your body, it can cause you to become a very stiff person. By foam rolled, you’ll not only get the benefits of maintaining your muscles moving and functioning with ease, but you’ll also improve your overall flexibility.

5. They’re way cheaper than a personal masseuse.

Foam rolling has a lot of the same benefits that getting a massage does, except foam rollers are much, much less expensive. A good one will merely define you back about $20 – $30, whereas massages can expense hundreds.

6. Foam rolling violates up scar tissue.

Just like a massage can help to break up scar tissue, foam rolling can do the same. By removing that tissue, simple motions, workouts, and chores will be easier to perform.

7. Rollers help remove knots from your body.

If you’ve ever gotten a massage, you’ve heard the masseuse refer to “knots” in your body. Well , now you don’t need a professional to tell you how to get rid of them, because foam rolling loosens them up just as easily!

( via Master Of Muscle)

Do yourself a favor and go out and purchase a foam roller today. There are tons of YouTube videos to help you get started. Before you know it, it’ll be performing miracles for your body…trust me.

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What He Does With A Regular Tennis Ball Could Get Rid Of Your Lower Back Pain

It’s something that affects 60 to 80% of the U.S. adult population…lower back pain.

Treatment for some is as easy as get a new mattress or exercising more, but for others, there’s a need to get surgery or costly massages.

If normal remedies haven’t worked for you, you might want to give this little trick a try. Grab a tennis ball and watch Manu Kalia, a physical therapist, walk you through a simple exert for lower back pain.

Here’s another quick stretch routine.

You’d be surprised at how massaging your butt can affect your lower back. Everything in your body is connected and it’s important to listen to what your muscles and bones are telling you.

Of course if your ache persists or worsens, definitely consult a doctor.

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This Is Why You Shouldn’t Drink Ice Cold Water After A Workout, Even If It Feels Amazing

If you’ve ever taken its participation in a hot yoga class, you know how ridiculously humid that room can get. Perspiration clouds your vision, and you have to seriously concentrate to remain peaceful in your warrior pose. By the time you get out of there, all you want to do after your workout is chug an ice-cold, huge bottle of water.

I hate to explode your balmy bubble, but science actually saysyou should keep the ice out of your glass of water post-workout.

Apparently, that seeming freshening gulp of amazingly icywater can be a unpleasantshock to your internal organs.

This is because, especially a good sweat sesh, your body is at a much warmer temperature than your chilly beverage of choice, which makes for a particularlyunpleasant clash when you savor that glorious chug.

Plus, it’s been said thatice water avoids your body from being able to optimally absorb the fluid, and you’re hence not able to fully rehydrate.

Alright, alright, I’ll drink some lukewarm water, just stop shoving so much science in my face.

But if you’re still not persuaded, and you’re seduced to sneak in that wintry water in your moment of sweaty weakness( I feel you ), here’s some more #science to change your icy intentions.

Your body actually has to use more energy to warm up cold water so it can be properly utilized for hydration.

Since your body temperature is usually around 98.6 degrees Fahrenheit( which is obviously much hotter than your tall glass of ice-cold water ), many other additional energy sources must be used for the rehydration process.

So, say you have a foot cramp after your workout that you merely can’t seem to shake( which I’m pretty sure is what succumbing feels like, but that’s another article for another time ).

That extra ice you snuck into your Swell bottle could be to blame, as it demanded extra energy from your already-hard-working bod in order to assimilate the fluid, leaving your foot to cry out in agony.

Bottom line: I know it doesn’t taste as good, but that room-temperature bottle of Dasani deserves a place at the lower end of your gym container( along with that overripe banana you promised yourself you’d eat after the gym ).

As unappealing as it may seem in your profusely sweaty nation, your body will be able to betterabsorb that sweet, sweet H2O and avoid any pesky, sluggish, and shock-infused side effects.

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The Science Behind Workouts That “Hurt So Good, ” And Why We Love The Pain

You’ve said it. I’ve said it. Everybody’s felt it.

It hurts so good.

You feel it in thesweet heat in your musclesafter a particularly long, challenging gym session.

First of all, let me are aware of in went on to say that, by no means, am I campaigning for that whole pushing it to the brink , no ache no gain mentality.

My personal favorite workout involves walking around a park listening to Perfume Genius, for goodness’ sakes.

What’s mostimportant is cultivating an awareness of how your body feels as you move, and having that act as a guidebook to your limitations as you engage in anykind of exercise.

Wherever your body is at, that’srad. Being present to it is pretty much the hardest, but most rewarding part of getting to move it in a way that both challenges and rewards you.

That being said, while there have certainly been days when I’ve experienced muscle soreness that constructs me want to fall asleep in a bathtub of ice until I freeze away all bodily sensations, the majority of cases, feeling a little acheafter exercising makes me feel good about the movement I’ve done.

Is that enjoyment asense of accomplishment, maybe? A little proof to myself that I’m get stronger? Andis there actually anything to back up this age-old workout adage?

The Answer Is, Well, Kind Of, But Not Really

Elite Daily spoke with personal trainer and TRX instructor, Michael Mackin of, who says those hurts so good feelings are genuinely related towhat’s being released in your brain when you exert.

He explains,

A chemical called dopamine gets released when you exert. It is a neurotransmitter that plays a role in pleasure and happiness.

When we exert, the production of dopamine increases.

It’s one of the most pleasant, natural highs the body can possibly experience.

Plus, Moving Your Body Can Be Enough To Boost Your Confidence

But there’s a tiny bit of a catch here.

As far as your sore muscles are concerned, Mackin says, soreness doesn’t necessarily correlate with muscle growth, and in fact, can be less of a good thing than you might think.

That soreness is more commonly known in the fitness world as delayed onset muscle soreness( DOMS ).

Mackin says people often refer to DOMS as evidence of a good conference, but it can actually reduce the amount of hours a person can exercise or train.

The soreness can, in fact, be a result of poor sleep and lack of adequate hydration.

So the next time your glutes hurt so good after a solid 45 minuteson the StairMaster, feel free to bask in that sweaty, confident incandescence all you want.

But be sure you’re replenishing your body with plenty of liquids, restful sleep, and, of course, the occasional rest day.

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Tech that’s inducing your workout cleaner

Workouts are naturally sweaty ordeals if youre doing them right. During your workout routine, youll be sweating and touching all kinds of equipment. If you work out in a gym, all the equipment “youre using” is being used by similarly sweaty people; even if wiped down in accordance with gym policies, workout facilities can be breeding grounds for microbial growth and the spread of potentially harmful strains of bacteria. Locker rooms offer an extension of the same problem. Fortunately, scientists and technologists are working on technologies that can serve as supplements for killing bacteria and maintaining conditions less vulnerable to spreading bacteria.

Moisture Wicking Clothes

First up, theres moisture wicking technology, which permits certain types of fabric to wick sweat away from the body. Under ordinary circumstances, workout clothing easily becomes saturated with human sweat, providing an uncomfortable and messy experience for the average gym-goer. Moisture wicking attire, however, draws moisture away from the scalp and up to the surface of the clothing item, where it can freely evaporate into the air. Theres been speculation that this may interfere with sweats natural function to efficiently cool the skin, but your clothes will be less sweaty, and youll have a cleaner, more comfortable workout as a result.

Antimicrobial Clothes

Some companies are taking moisture-wicking fabrics a step further by researching the potential for antimicrobial textiles. The idea here is to embed clothing items with products that naturally kill certain forms of bacteria and microbes; with this in place, body odor to have been able to be eliminated, and you could protect yourself from many of the dangerous microbes that lurk in gyms and weight rooms.

Paint That Kills Bacteria

What if the walls of gyms and locker rooms themselves could kill harmful strains of bacteria? Thats the idea behind Sherwin-Williams latest Paint Shield Micobicidal Paint product. Paint Shield Microbicidal Paint kills 99.9% of certain types of bacteria such as Staph ( Staphylococcus aureus ) and E. coli within two hours of exposure on painted surfaces. Whats even better is that as long as the surface is properly preserved, the paint will be able to continue killing bacteria* on the painted surface for up to four years after its application.

* Kills greater than 99.9% of Staph( Staphylococcus aureus ), MRSA( Methicillin-resistant Staphylococcus aureus ), E. coli( Escherichia coli ), VRE( Vancomycin-resistant Enterococcus faecalis) and Enterobacter aerogenes within 2 hours of exposure on painted surfaces. Learn more about Paint Shield Microbicidal Paint at;

The Ongoing Battle

No matter how many new technologies emerge to assist us combat the rise and spread of harmful bacteria and microbes, our workouts are always going to be susceptible to disease causing bacteria. One day, there may be a one-size-fits-all method to protect everyone from everything, but until then, its still vitally important to regularly clean and clean your workout equipment and leverage these technologies to serve as a supplement for reducing bacteria. The utilize of an antimicrobial treated surface is a supplement to and not a substitute for standard infection control practices; users must continue to follow all current infection control practises, including those practices related to cleaning and disinfection of environmental surfaces. The battle against bacteria is an ongoing one.

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