FITNESS + NEUROSCIENCE: A NEW PROGRESSIVE EXERCISE FITNESS PROGRAM

Excellence resides in all of us

The powerful effects of exercise for human beings are normally underestimated. Inspiration, success, excellence: all of these are not new concepts. Over 2,500 years ago, the Greeks defined popular concepts such as “Arete”, as the search for excellence or in other words the act of giving your best. Exercise can make us successful. Cognitive abilities such as attention, memory, auditory processes, motor coordination or executive functions like planning or multitasking deteriorate over the time unless used regularly. Certain exercises can be more effective than others. We are daily bombarded with many different fitness programs. However, the latest trend in physical fitness is moving towards a more effective fitness program design. Many professionals are insisting in the powerful effects of designing an effective fitness program.

Lately, appropriate effective programming in physical training has been associated to new concepts such as neuromuscular efficiency, motor planning, neuromuscular adaptation, core stabilization, proprioception or joint integrity.

BACKGROUND

After 10,000 hours working with people from 10 to 75 years old, I observed the powerful effects of designing a fitness program based in neural plasticity, multitasking different limb movements, balance, motor coordination, exercise progression or cardiovascular while defining the different movements. Since then, I have monitored and reported client responses till I felt the urge need of sharing my program with the rest of the world. The edge of the program is that defining certain variables such range of motion, intensity or weight bearing we will be able to make the program accessible.

The Brain Muscle Workout program is a progressive physical exercise program. The individualized program will include a personalized program consisting of over 350 different exercises structured in 9 different stages throughout the season. 2 weekly sessions of approx 20-2 minutes are recommended.

With the constant change of exercises every 4 weeks scientific studies have suggested that we can quantify it at a cellular level by neurogenesis, the creation of new neurons and increased functional connections of synapses and dendrites between neurons.

Physical exercise increases the brain’s rate of neurogenesis throughout life while mental exercise increase the rate at which those new brain cells survive and make functional connections into existing neural networks (18,19)

By continuously teasing the body with balance and coordination challenges, the program simultaneously stimulates the brain, muscles and nervous system. The program will be tailored for the individual patient adjusting 4 important variables: range of motion, intensity, and weight bearing and resting between the sets.

I want to introduce another important concept for The Brain Muscle Workout Program: Neuroplasticity. The human being has the incredible capacity of transformation; we are not static but adaptable, we are dynamic. The brain has the same possibilities of transformation. The brain is dynamic, agile smart and more. The importance of maximizing brain activity while exercising is crucial. According to Wikipedia, Neuroplasticity refers to the changes that occur in the brain as a result of experience.

The neural networks can be rewired as we go through new learning experiences and we try to master them. The fact of learning a new sequence of 30 different movements every 4 weeks in my opinion will contribute for the neuro plasticity of the brain.

According to the Franklin Institute, “Throughout life, your neural networks reorganize and reinforce themselves in response to new stimuli and learning experiences. This body-mind interaction is what stimulates brain cells to grow and connect with each other in complex ways”.

The Brain Muscle Workout Program is a physical progressive exercise program. The individualized program for clinics will include a personalized program consisting of over 350 different exercises structured in 9 different stages throughout the year. By continuously teasing the body with balance and coordination challenges, the program simultaneously stimulates the brain, muscles and nervous system.

PROFESSIONAL ENDORSEMENTS

The program has been endorsed by several experts in the medical field such as John Martin, (PhD Columbia University, neuroscientist specialist in the Motor System) or Dr Gregory Lombardo (Md Psychiatry).

According to Dr John Martin, specialist in the motor system at Columbia University,

John Martin is Professor of Clinical Neurobiology and Behavior (in Psychiatry) and holds a joint appointment in the Department of Neurosurgery. He received his Ph.D. in neurophysiology from Columbia University, where he studied spinal and cortical somatic sensory mechanisms, and subsequently received postdoctoral training in motor control.

Quote 1:

QUOTE FROM AN INTERVIEW FEATURING THE BRAIN MUSCLE WORKOUT IN CHICAGO TRIBUNE

According to Dr John Martin, specialist in the motor system at Columbia University, "Michael's exercises require new coordination patterns," says Martin. "They seem to mix a challenging posture requiring balance together with a limb movement. This may be similar to creating a cognitive reserve by learning a new language later in life, or learning to play a musical instrument. The exercises likely drive more neural activity in more parts of the brain. This can strengthen neural connections in the action systems of the brain. Perhaps, the more you need to think during a complex movement, the more you recruit connections in the cognitive systems of the brain. While speculative, this may be a way for exercises that require you to think about your moves to benefit parts of the brain for memory and for learning facts."

Quote 2

Article published in Fitness Magazine

We were drawing a correlation with your BRAIN MUSCLE WORKOUT and Other "multi-joint" exercise, such as Tai Chi, Which scientists use to help restore some memory Functioning in Alzheimer's and dementia patients. And I asked, although your program hasn't been Clinically tested, if it could produce the same effect in the brain, like Tai-Chi. And he said Yes, in fact, your program may be even better because the exercises are more complex....

"The more difficult the movement is, the more brain activity you'll have. Gonzales-Wallace’s Program challenges balance and coordination within a limb and between limbs. It's easier to read Ian Fleming than James Joyce. His is the James Joyce of exercise."

Chee Gates

QUOTE FROM AN INTERVIEW FEATURING THE BRAIN MUSCLE WORKOUT IN PREVENTION

"Michael's exercises require new coordination patterns," says Martin. "They seem to mix a challenging posture requiring balance together with a limb movement. This may be similar to creating a cognitive reserve by learning a new language later in life, or learning to play a musical instrument. The exercises likely drive more neural activity in more parts of the brain. This can strengthen neural connections in the action systems of the brain. Perhaps, the more you need to think during a complex movement, the more you recruit connections in the cognitive systems of the brain. While speculative, this may be a way for exercises that require you to think about your moves to benefit parts of the brain for memory and for learning facts."

CHILDREN PSYCHIATRY

According to Dr Lombardo, who is board certified in adult, child and adolescent psychiatry and is a diplomate of the American Society of Clinical Psychopharmacology

According to Dr Lombardo the results that can be expected are:

1. - Greater Physical strength and endurance
2. - Improvement in balance and coordination
4. - An improvement in their perception of their body and their body related to space.
5. - An improvement in concentration and attention
6. - An improvement in self-esteem and mood

The Brain Muscle Workout on National Media

O magazine “The Workout that does it all”
The Washington Post “Exercise might help seniors stave off mental decline”
Prevention “Brain Exercises in your workout”
Fitness magazine “ Feel young after a tough workout”
Chicago Tribune “The Brain-Muscle Workout”
Atlanta Journal Constitution
Democrat and Chronicle
Times-Herald
Philadelphia Daily News
Minneapolis Star Tribune “The smart workout”

STRUCTURE OF THE PROGRAM

. This new routine of exercises are structured in four levels that gradually advance.

. There is a total of 9 different stages (one stage equals one level of exercises, 3rd stage will be an integration of different level of exercises lets say level 1 & 2 together)

. Each movement has been designed to combine balance, coordination and strength. In each movement the upper and lower body are performing different movements at the time we add a challenging balance position.

. The system will eventually result in increased mind-body awareness.

. The program will keep it fun for the patients trying to guess which movement comes up next

Duration-Phases

Phase 1: The Neuromuscular Adaptation

The four different levels that represent the core of the program are named as follow: level 1 “ The Owl”, level 2 “ The Hawk”, level 3 “ The Eagle” and Level 4 “ The Ostrich”. Each level is designed in a progressive mode with different muscular and neuromuscular goals explained before. The ideal timing for the appropriate assimilation of the exercises are between 2-4 weeks. The difference of the individual’s fitness background will be crucial in each phase. Before advancing to the next level it is important that the individual performs an upgrade in the dumbbells weight. In other words, if someone with no fitness background wants to start the program, he/she should start the program with no weights and after 2 weeks try to perform the same set of exercises with a 3 lbs weight. For “average” fitness background I recommend the starting weight of 5 lbs.

Sets: 2
Repetitions: 10
Resting between sets: 5-15 seconds
Exercises Planes: Frontal, Sagittal, and Transversal
Circuit training
Brain, nervous system, neuromuscular system, musculoskeletal system

Phase 2: The Neuromuscular Integration

Once completion of Phase 1 we need to integrate the different sequence of exercises in a solid structure that we will denominate “ The Neuromuscular Integration phase”. In this phase the goal is to perform Level 1, level 2, level 3 and 4 in a row in the same session. My suggestion is before changing legs is to perform the movements with the same leg.

The sets should be reduced to 1 full set. This set will consist of 10 repetitions of level 1 “ The Owl”, level 2 “ The hawk”, level 3 “ The Eagle” and Level 4 “The Ostrich”.

Sets: 1
Repetitions: 10
Resting between sets: 5-15 seconds
Exercises Planes: Frontal, Sagittal, and Transversal
Circuit training
Brain, nervous system, neuromuscular system, musculoskeletal system

MATHEMATICAL MODEL

STUDIES AND ARTICLES RELATED TO THE ABSTRACT

In this section we will provide you with recent finding by accomplished neuroscientists:

The New York Times: You Name It, and Exercise Helps It

By JANE E. BRODY
Published: April 29, 2008

“The data show that regular moderate exercise increases your ability to battle the effects of disease,” Dr. Moffat said in an interview. “It has a positive effect on both physical and mental well-being.

To read more please visit The New York Times website:
http://www.nytimes.com/2008/

“MOTOR DEVELOPMENT AND MOTOR RECOVERY AFTER SPINAL INJURY”

Professor John Martin is applying a fascinating approach in his lab at Columbia University. Research in this laboratory examines postnatal development of the motor systems and skilled motor behavior in animals. Like the professor says “In addition, we have recently begun to apply zprinciples learned from the study of motor system development to examine recovery of motor function after spinal cord injury. Like in development, after spinal cord injury new connections form and skilled motor behaviors are relearned”

For more information about his work please go to http://www.cumc.columbia.edu/dept/neurobeh/Martin.html

“THE SCIENCE AND PRACTICE OF LSVT/LOUD: NEURAL PLASTICITY-PRINCIPLED APPROACH TO TREATING INDIVIDUALS WITH PARKINSON DISEASE AND OTHER NEUROLOGICAL DISORDERS”

By Cynthia Fox, Lorraine O Rammig, Ciucci, Sapir, McFarland and Becky Farley

Read the paper, incredible findings
http://www.thieme-connect.com/DOI/DOI10.1055/s-2006-955118

“Lobes of Steel, The New York Times”

Professor Scott Small has been featured in many national articles about his findings in physical fitness and its connection to the brain. According to the article “Lobes of steel”, “Now an expanding body of research shows that exercise can improve the performance of the brain by boosting memory and cognitive processing speed”

For more information about this article please go to New York Times Website http://www.nytimes.com/2007/08/19/sports/

For more information about Dr Small’s publications please go to http://www.research.hs.columbia.edu/

“ The Memory Code, Scientific American, July 2007, Pp (52-59), by Joe Z.Tsien”

In this article professor Tsien shares his experiments to try to nail down the “memory code”. The hippocampus is that area critical for formation to memory formation. In his experiment with mice he studied the neuronal activity of tracking 200 neurons specific to memory formation.

For more information please go to http://www.sciam.com/article.cfm

or for more information of Professor Tsien: http://www.bumc.bu.edu/Dept/

“ The Windows Of The Mind, Scientific American, August 2007”

In this article Neuroscientist Susana Martinez-Conde from The Barrow neurological Institute in Phoenix shares her revelations yet that minuscule ocular meanderings separate vision form blindness when a person looks out at a stationary world.

The perception of the eyes is much more than we originally thought. The cant stop moving ‘Tiny subconscious eye movements are helping neuroscientists crack the brain’s Code for conscious visual perceptions”

For further reading please go to Scientific American Website: http://www.sciam.com/article.cfm

or for more information about Professor Susana Martinez-Conde: http://www.neuralcorrelate.com/smc_lab/

“Therapeutic Reflection, Scientific American, July 2007”

In this article the called mirror neurons mimic other peoples movements and help stroke victims regain lost abilities. What happens when you watch a fitness video from your couch? You might be getting neuronal activity without you knowing it. In this fascinating article it mentions the great work of neuroscientist Giacomo Rizzolatti and his co-workers at the University Of Parma. They had run an experiment to record the electrical activity from neurons specialized for hand movement.

For more information about this article please go to: http://www.sciam.com/article.cfm

Exercise appears to improve brain function among younger people by

According the article published in The News Bureau, University Of Illinois Urbana-Champaign. “Charles Hillman, a professor of kinesiology and community health, has found that exercise may be beneficial to cognition during early and middle periods of life and protect against age-related loss of cognitive function during older adulthood”

For more information about this article please go to http://www.news.uiuc.edu/news/06/1218exercise.html

OTHER STUDIES AND ARTICLES (references from an article on brain fitness, http://en.wikipedia.org/wiki/Brain_fitness

^ Gopher, D; Weil M, Baraket T (1994). "Transfer of skill from a computer game trainer to flight". Human Factors 36: 1-19.

^ Scarmeas, N; Y Stern (2003). "Cognitive reserve and lifestyle". J Clin Exp Neuropsychol 25: 625-33.

^ Ernst, C; Olson AK, Pinel JP, Lam RW, Christie BR (2006). "Antidepressant effects of exercise: evidence for an adult-neurogenesis hypothesis?". J Psychiatry Neurosci 31 (2): 84-92.

^ Wolf, SA; Kronenberg G, Lehmann K, Blankenship A, Overall R, Staufenbiel M, Kempermann G (2006). "Cognitive and physical activity differently modulate disease progression in the amyloid precursor protein (APP)-23 model of Alzheimer's disease". Biol Psychiatry 60 (12): 1314-23.

^ Ball, K; Berch DB, Helmers KF, et al (2002). "Effects of cognitive training interventions with older adults: a randomized controlled trial". JAMA 288 (18): 2271-81.

^ Verghese, J; et al. (2003). "Leisure activities and the risk of dementia in the elderly". The New England Journal of Medicine 348 (25): 2508-16.
^ [http://www.nytimes.com/2007/11/08/opinion/08aamodt.html
NY Times Op-Ed ]Exercise on the Brain
Author: Sandra Aamodt and Sam Wang
Date: Nov 8 2007
Source: NY Times Op-Ed

^ Ball, K; Berch DB, Helmers KF, et al (2002). "Effects of cognitive training interventions with older adults: a randomized controlled trial". JAMA 288 (18): 2271-81.

^ The Impact of Speed of Processing Training on Cognitive and Everyday Functions.
Author: Karlene Ball, Jerri D. Edwards, and Lesley A. Ross
Journal: Journals of Gerontology: SERIES B 2007, Vol. 62B (Special Issue I): 19-31

Sincerely

Michael Gonzalez-Wallace
Founder THE BRAIN MUSCLE WORKOUT
646 251 47 63
www.thebrainmuscleworkout.com
Michael@thebrainmuscleworkout.com