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Read this if people are noticing you’re more forgetful…
Fitness seems to correlate with healthy aging.
But does staying fit improve our chances of being healthy as we age?
A new study looked at the effect of exercise on memory – a key factor in healthy aging.
The study found that upper body resistance training can improve memory.
This human study was conducted at the Ferris State University, Big Rapids, MI.
The results are published in the Journal of the Federation of American Societies for Experimental Biology (FASEB).
These researchers wanted to find out if weight training and bodyweight training have the same beneficial effect on memory that cardiovascular training does.
“The objective of this study was to determine if upper body resistance training can enhance cognition performance and improve memory.”
The scientists divided their participants into two groups.
One group was designated as the control group – these people did not perform the exercises.
“Human subjects were placed into either an exercise or control group.”
The second group was designated to do upper body exercises.
This group performed pull-ups, bicep curls, standing dumbbell rows, bent-over dumbbell rows, dumbbell bench presses, and push-ups.
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“The exercise group underwent 3 rounds of upper-body weight lifting/calisthenics circuit training.”
Th exercise group repeated the combination of weightlifting and bodyweight training (calisthenics) three times with two-minute breaks between each round.
Meanwhile, the researchers put the people in the control group through two sets of tests.
These tests looked at two kinds of memory: verbal and visual.
The tests analyzed both immediate recall and delayed recall.
The researchers were looking for short-term and long-term memory changes.
“Control subjects took memory tests separated by a 30 minute rest period.”
The people in the exercise group completed the same memory tests.
In their case, the memory tests were performed immediately after exercise and then repeated 30 minutes later.
“After exercise, the participants were given a series of memory tests. After a 30 minute rest period, another series of memory tests were given.”
Again, both groups performed the same tests with the same time period between them. The only difference was that one group performed exercise before the second test.
Upper body resistance training improved verbal memory (memory of words or linguistic abstractions).
“Preliminary results suggest that upper-body resistance training improves both immediate and delayed recall of verbal information.”
Exercise also improved visual memory (ability to recall information that has been seen).
“The preliminary results also suggest that upper-body resistance training may enhance visual content memory but spatial memory was not affected.”
This study shows that upper body resistance training can immediately improve different types of memory.
This could improve learning and cognitive performance.
“These results suggest that upper body resistance training may improve learning and memory.”
There have been many previous studies showing improvement in memory and cognitive function due to cardiovascular exercise.
But resistance training is probably a healthier form of exercise in the long term.
Injuries can prevent people from doing certain types of exercise.
Sometimes these limitations can stop people from working out altogether.
This study shows that even isolated exercises – just the upper body – can have profound effects on intellectual health.
You don’t need to be doing heavy squatting to get the mental benefits of exercise.
Any exercise – even limited to certain parts of the body – can help. It seems to be even more beneficial with age.
Another study, published in Psychology of Sport and Exercise, looked at the effect of resistance training in different age groups.
“The aims of the study were to examine the effects of acute, moderate intensity resistance exercise on working memory in young and older men.”
This study recruited men from 21 to 30 years old and men from 65 to 72 years old. Both the younger and older age groups did full-body resistance training.
After training the men underwent memory tests.
“Participants underwent two experimental sessions, the exercise session and reading session, in a counterbalanced order.”
In older men, the memory benefits were greatest.
“Resistance exercise was shown to have a disproportionately larger effect on older males for tasks involving higher working memory demands.”
Resistance training seems to be a good tactic for preserving cognitive health while aging.
But remember, exercise is only beneficial when we can recover from it.
Train smart!
You should see a healthcare professional about diagnosing and treating memory problems.
If you don’t want to go to the gym, then the important message below is for you…
—-Important Message—-
Warning: exercise (the WRONG way) can LOWER metabolism and speed up aging.
When I was exercising wrong, I would stumble out of bed groggy and sleepy, dragging my body to the gym…
I would fall asleep at my desk, but I couldn’t get a good night’s sleep for anything.
I was so tired. All the time.
The exercise was HARMING me… Why?
Because it was actually lowering my metabolism.
Many men think that a slower heart rate and a lower body temperature are a GOOD thing. But they are NOT.
A young healthy person has a high heart rate and a high body temperature.
The wrong type of exercise can ruin your metabolism and accelerate aging.
The wrong type of exercise even lowers testosterone.
But now that I started drinking this simple shake my metabolism is UP, my testosterone is UP, and my heart is pumping energy throughout my body.
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