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Bench Press Average for Guys of Different Weight
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Jessica Alba
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Man Poll of the Month-Below

If You Had to Sleep with a Woman Other Than
Your Wife or Girlfriend, Who Would It Be?-Vote
This Month's Man Polls
Man Poll Number 1:

If you had to choose a
woman to sleep with other
than your wife or girlfriend,
who would it be?

Top Choices (So far):

Jessica Alba        79%
Eva Mendez           0%
Jessica Biehl          0%
Beyonce                11%
Rihanna                11%

Man Poll Number 2:

Should Eliot Spitzer Have
Resigned for Sleeping With

No        64%
Yes        36%

Man Poll Number 3:

Is Barack Obama manly
enough to be

No                73%
Yes                  26%

7 Unusual Powerful Effects
Exercise Has on Your Brain

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October 22, 2016
By L. Carr, Contributing Columnist

There are plenty of compelling reasons to exercise. You lose
weight, you increase muscle tone, you cut your risk of
suffering heart disease, stroke, and diabetes. And you also
give your brain a huge boost. Did you know that being
physically active actually helps you think more clearly,
improves your memory, and even helps protect you against
Alzheimer’s disease?

It seems exercise – and it doesn’t have to be extreme
exercise – actually changes the brain in ways that help
improve brain function and prevent cognitive decline. One
more reason to get active. Take a look at how exercise helps
promote better brain health.

How Does Exercise Help the Brain?

Exercise helps boost your thinking and your memory in ways
that are both direct and indirect.

The direct benefit to the brain from exercise comes when
being active helps release growth factors in the brain that
improve the health of brain cells and increase the number of
new brain cells.

Exercise also directly reduces inflammation and insulin
resistance. Indirectly, exercise improves sleep and reduces
levels of stress and anxiety, which help promote clearer
thinking and better memory.

A 2012 study from Dartmouth College's Department of
Psychological and Brain Sciences says that not only does
exercise flood the brain with more oxygen, it also affects the
brain on a neurobiological level – increasing the size of
different areas of the brain.

Experts believe that the brains of people who exercise
regularly are actually bigger in the areas that control thinking
and memory.

And it’s not too late to start exercising.  Dr. Scott McGinnis,
neurologist at Brigham and Women’s Hospital, says that even
“engaging in a program of regular exercise of moderate
intensity over six months or a year is associated with an
increase in the volume of selected brain regions.”

Brain Benefits Begin Early With Exercise

And it’s not too early to start exercising, either.

A 2013 study from the University of Montreal says that
expectant mothers who exercise for at least 20 minutes, three
times a week, enhance their newborn’s brain development.

Researchers said: “Given that exercise has been
demonstrated to be beneficial for the adult's brain, we
hypothesized that it could also be beneficial for the unborn
child through the mother's actions."

They assigned women at the beginning of their second
trimester to either exercise, or to a sedentary group.

Scientists analyzed the brains of the newborns between the
ages of eight days and 12 days .

Here's what they found: “results show that the babies born
from the mothers who were physically active have a more
mature cerebral activation, suggesting that their brains
developed more rapidly."

How Much Exercise Does Your Brain Need?

No one really knows exactly how much exercise, what type,
or when is best for brain health.

But experts do agree that almost all forms of getting active
and getting slightly out of breath can be beneficial.

Aim for 30 minutes of moderate activity most days of the
week. You can try starting with just a few minutes each day,
increasing the amount until you reach 30 minutes.

To give you more inspiration to lace up your sneakers, we
found the most recent scientific research that shows why
exercise can help your brain.

1. Want Better Memory and Thinking Skills --- Exercise!

A new study shows that exercise in older age helps improve
memory and thinking skills, and can slow the rate of cognitive
decline in aging.

In 2016, scientists from the University of Miami in Florida
discovered that adults aged over 50 who only took part in
light exercise or no exercise experienced a significantly faster
decline in thinking and memory skills, compared to older
adults who exercised with regular or intense activity.

The study looked at the data on 876 adults with an average
age of 71 who were part of the Northern Manhattan Study.
They were asked how much they had exercised in the past
two weeks.

Seven years later, each person had a brain scan and
underwent cognitive testing. Researchers say “our study
showed that for older people, getting regular exercise may be
protective, helping them keep their cognitive abilities longer.”

2. Exercise Cuts the Risk of Alzheimer’s by 50%

Get to the gym, grab your walking shoes, or head out to the
park with your family to cut your risk of getting Alzheimer’s.
A 2016 study from the University of California-Los Angeles
(UCLA) Medical Center and the University of Pittsburgh in
Pennsylvania found that any kind of exercise can improve
brain volume and cut the risk of the disease by 50 percent.
They looked at 876 people enrolled in the 30-year
Cardiovascular Health Study, with an average age of 78 years.

The study showed that the more exercise someone did, the
larger the brain volume in the key parts of the brain that
affect Alzheimer’s - the frontal, temporal and parietal lobes.
This is known to have a protective effect against the disease.

Exercise Helps Treat the Symptoms of Alzheimer’s

Greater levels of physical activity not only help protect against
Alzheimer’s, but can also help effectively treat the disease.

A 2015 study from the Danish Dementia Research Centre in
Copenhagen, Denmark shows that exercise or physical
activity can help people live better with the disease when they
have it.

The study looked at 200 patients with Alzheimer’s disease
who were assigned to either a supervised exercise program
or a control group. The group following the exercise program
showed far fewer of the neuropsychiatric symptoms that
often occur in Alzheimer's than the control group.

While the psychiatric symptoms of the disease like anxiety
depression got worse in the control group, they
improved in the exercise group. And people who went to 80
percent of the exercise classes experienced significant
improvements in their attention span and mental speed.

Regular Activity Improves Brain Function in Young Adults

It’s not just older adults that get brain benefits from exercise.
Research shows that regular physical activity improves brain
performance in young adults.

A 2015 study from the University of Otago in New Zealand
found that young women who exercised on a regular basis
had higher oxygen availability in the frontal lobe of the brain
and they also did better on tricky cognitive tasks than people
who exercised less.

Oxygen availability is important for cognitive function, and
higher availability encourages better memory, thinking,
intelligence, and reasoning. The study enrolled 52 female
volunteers aged between 18 and 30.

They completed a range of tests while the researchers
measured the oxygen availability in the frontal lobe of the
brain. They were also asked questions about how often they

Researchers say the results of the study provide “compelling
evidence that regular exercise, at least 5 days per week, is a
way to sharpen our cognitive ability as young adults -
challenging the assumption that living a sedentary lifestyle
leads to problems only later in life.”

And you get similar benefits from exercise in middle age.
A 2012 study from the Montreal Heart Institute with the
University of Montreal, shows gym-style exercise helps brain
function in middle age.

The researchers found that cognitive ability improved
significantly in small group of middle aged people who
followed a four-month program of high intensity interval
training combined with resistance training.

All six people were overweight but “Cognitive function, VO2
max and brain oxygenation during exercise testing revealed
that the participants' cognitive functions had greatly
improved thanks to the exercise.”

5. Exercise Helps Your Brain Deal Better with Stress, Anxiety

Physical activity also helps to “reorganize” the brain so that it
can respond more effectively to stress, and be less affected
by anxiety, experts say.

A 2013 study from Princeton University found that when very
physically active mice were exposed to a cold water stressor,
the neurons in their brains that shut off activity in the ventral
hippocampus were much more active – this is the area that
regulates response to anxiety.

And a 2007 study from the University of Bristol and Cardiff
University in the UK demonstrates that regular intense
physical exercise protects men from anxiety and depression –
and the effects last five years after the exercise stops.

The study used data on 1,158 men in Wales who were
followed for 10 years from 1989. The men who participated
in any heavy-intensity activity like running were less likely to
have depression or anxiety over the next five years compared
with men who were less active.

Exercise Improves Focus, Alertness in Adults

Older adults can improve their concentration, focus, and
alertness by raising their physical activity levels, says a 2015
study from the University of Kansas Medical Center.

The six-month trial looked at healthy adults aged over 65
who showed no sign of cognitive decline. The adults were
placed into a control group with no monitored exercise, or a
group who exercised moderately for 150 minutes a week, a
group that exercised for 75 minutes a week, and one group
that exercised for 225 minutes a week.

Those who exercised more saw more benefits in overall
attention levels and ability to focus.

Researchers said that "the more exercise you did, the more
benefit to the brain you saw. Any aerobic exercise was good,
and more is better." However, researchers also noted that it
was important to exercise in a way that boosted fitness levels
– intensity mattered to brain benefits.

Can Running Repair Brain Tissue?

Research suggests that for brain-damaged mice, running
helps trigger the production of a molecule that repairs brain
tissue and can extend lifespan.

A 2016 study from the Ottawa Hospital and the University of
Ottawa in Canada shows that in a certain type of mouse,
running significantly benefits brain health and helped live for
12 months rather than just a few weeks.

While this study looks specifically at mice, it does present
novel possibilities for research into humans.

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Exercise actually grows new  brain cells.
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