Spark The Revolutionary New Science of Exercise PDF Download Free

Spark The Revolutionary New Science of Exercise PDF

Features of Spark The Revolutionary New Science of Exercise PDF

Spark The Revolutionary New Science of Exercise PDF -A groundbreaking and fascinating investigation into the transformative effects of exercise on the brain, from the bestselling author and renowned psychiatrist John J. Ratey, MD.

Did you know you can beat stress, lift your mood, fight memory loss, sharpen your intellect, and function better than ever simply by elevating your heart rate and breaking a sweat? The evidence is incontrovertible: Aerobic exercise physically remodels our brains for peak performance.

In Spark, John J. Ratey, M.D., embarks upon a fascinating and entertaining journey through the mind-body connection, presenting startling research to prove that exercise is truly our best defense against everything from depression to ADD to addiction to aggression to menopause to Alzheimer’s.

Filled with amazing case studies (such as the revolutionary fitness program in Naperville, Illinois, which has put this school district of 19,000 kids first in the world of science test scores), Spark is the first book to explore comprehensively the connection between exercise and the brain. It will change forever the way you think about your morning run — -or, for that matter, simply the way you think.

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Description of Spark The Revolutionary New Science of Exercise PDF

Spark The Revolutionary New Science of Exercise PDF  is one of the best-known books on the subject of basic medical sciences. This book covers all the cases and phenomenons a student and professional doctor might be up against in their whole life. Master this book and you will be of prime help in solving cases of diseases that are difficult to treat. Make a difference. Download Now.

The Authors

Spark The Revolutionary New Science of Exercise PDF

Eric Hagerman is a former editor of Popular Science and Outside. His work has been featured in The Best American Sports Writing 2004, Men’s Journal, and PLAY

Dimensions and Characteristics of Spark The Revolutionary New Science of Exercise PDF

  • Publisher ‏ : ‎ Little, Brown Spark; Reprint edition (January 1, 2013)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 304 pages
  • International Standard Book Number-10 ‏ : ‎ 0316113514
  • International Standard Book Number-13 ‏ : ‎ 978-0316113519
  • Item Weight ‏ : ‎ 9.6 ounces
  • Dimensions ‏ : ‎ 5.45 x 1 x 8.25 inches
  • Book Name : Spark The Revolutionary New Science of Exercise PDF

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Top reviews

Abacus “John Ratey has compiled great research within each chapter addressing specific conditions such as anxiety, depression, ADHD, stress, menopause, and aging. And, he conveys how exercise improves all those conditions.

Ratey dwelves in physiological details how exercise boosts the levels of various neurotransmitters, hormones, and proteins which in turn positively affect our overall health and cognitive capabilities including memory, learning, mood regulation.

Ratey conveys what specific type of exercises assist specific health situation and cognitive functions. There are tens of related interesting insights throughout the book. I am just mentioning a few examples below.

1) BMI and aerobic fitness are significant markers of academic performance.
2) Three neurotransmitters play a preponderant role in managing our moods, attention, perception, motivation, and movement. They are serotonin (mood), norepinephrine (focus), and dopamine (reward-system, movement). And, the pharmaceutical industry has focused on them: boosting serotonin to manage anxiety and depression; increasing dopamine to manage Parkinson). However, exercise boosts all three without any negative side effects.
3) Norepinephrine boosts the signal quality of synaptic transmission, while dopamine decreases the noise of neuron chatter. Together, they reduce ADHD and enhance learning.
4) Neurogenesis means we can grow neurons at any age. Stress, anxiety, and depression impair neurogenesis. But, exercise fights off those conditions and enhances neurogenesis.
5) A protein, brain-derived neurotrophic factor (BDNF), builds and maintain neurons and neuron networks. BDNF facilitates the learning process and is important for long-term memories. In addition to synaptic plasticity, BDNF also plays a role in energy metabolism. BDNF also ramps up serotonin levels that help with mood, depression, anxiety. And, exercise boosts BDNF levels.
6) An optimal exercise program combines a skill acquisition exercise and a aerobic one. Tennis and biking fits that. Skill exercise strengthens and expands neural networks. The more complex the movements the more complex the synaptic connections. Aerobic exercise enhances mood by boosting the levels of all three mentioned neurotransmitters.
7) You should vary the intensity of exercise. High intensity exercise boosts the human growth hormone (HGH) which also boosts BDNF. In combination, these are like a fountain of youth.
8) Doing squats can be as effective in boosting HGH levels as running hard for 30 minutes.
9) Paleolithic humans walked and ran 5 to 10 miles a day just to eat. Our sedentary lifestyle is not catered to our DNA, and explains the obesity crisis.
10) Active people reduce their cancer risk by 50%.
11) Every 50 minutes of weekly exercise correlates with a 50% drop in risk of depression.
12) Briskly walking 5 hours a week reduces the risk of gestational diabetes by 75%.
13) Women over 65 who remain physically active are 50% less likely to develop dementia.
14) Diabetes increases your risk of developing dementia by 65%. High cholesterol increases it by 43%. Exercise can assist with both conditions.
15) Exercise prevents inflammation that triggers the plaque accumulation in the brain that causes Alzheimer’s disease.
16) Among individuals over 75, the ones with higher blood glucose levels (but who were still not diabetic) had a 77% higher likelihood of developing Alzheimer’s disease.
17) Being overweight doubles the chances of developing dementia. And, when combined with high blood pressure and high cholesterol, the risk increases sixfold.
18) Exercise reduces the risk of colon cancer by 50%.”

Gordon Allen “Hands down, the most helpful wellness book I have read in past ten years, and re-read 6 times. BTW, I have read one non-fiction book per week since 1985, so I select my reading material carefully. I am recovering from spinal surgery and enrolled in intense physical therapy three days weekly. This book and the Doc’s recommendations have become my guidebook to wellness. My ‘amazing progress’ (as described by my 2 doctors) is proof Doctor Ratey knows what works and why. This book is a must-read for anyone who is serious about their longevity. I’m 73.”
Ana “Wow! This book is almost as life changing as exercise itself! I HIGHLY recommend it to anyone but especially someone who doesn’t exercise and is maybe struggling with higher levels of stress, which many of us are during these uncertain times. The author goes into such detail on the effects of exercise on the brain. Each chapter covers a different issue… i.e. anxiety, depression, ADD…etc and then in the end he gives recommendations on how much to exercise and what exercise to do. The book is FILLED with tons of studies on the specific brain changes that go on during exercise. It does have a slow start in the beginning but once you get to the chapter of stress it becomes even more interesting. I plan to reread the book and highlight some of my favorite quotes and passages.”
Azadi “I realized I was having trouble with my memory, forgetting names & words on occasion, but put it down to “just something that happens”. I was a bit sad, too, since I “knew” it would continue to decline. After reading this book, I realized I can change that outcome and improve my memory significantly. A ton of research has been done in neuroscience over the last 15 years, but this was the first I’d heard of it! I immediately put into practice the recommendations and over the last month & a half have noticed definite signs of improvement. If you are willing to change your diet and to start exercising regularly in order to retain and improve your memory, this is the book for you. It was not an easy read due to some usage of medical terminology, but it works. I recommend that you just say “this thing” when you run across a tech term, because by the end of the book what is needed is explained in language anyone can understand.”

 

 

Reference: Wikipedia

Spark The Revolutionary New Science of Exercise PDF

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