#6
Yo creo que el vídeo era una charla generalista, así que irá dedicado a la mayor parte de la población (sedentarios).
El ejercicio del que hablaban era simplemente caminar 1 km, pero no decían que andar eso ya producía todo el beneficio, sino que realizar ese poquito ejercicio ya tenía efectos positivos.
No obstante sobre la intensidad del ejercicio he encontrado esto: ftp://217.219.170.14/Sports%20Group/Other%20Prof_/Shaahandeh/Exercise%20and%20general/37-High%20impact%20running%20improves%20learning.pdf
(parece un estudio interesante, pero no tengo tiempo a leerlo entero xD)
En otro estudio hablan de que aunque en el ejercicio intenso hay un aumento inicial, luego hay un "down regulation" de sus acciones intracelulares, pero que se minimiza conforme nos acostumbramos a hacer esfuerzos (aunque este estudio era en personas con ictus xd)
Supongo que será lo de siempre:
- Hacer bastante ejercicio a intensidad moderada
- Añadir ejercicio a alta intensidad de vez en cuando.
Sobre las pesas y el ejercicio --> http://www.searlneuropsychology.com/uploads/5/1/2/1/5121658/kristel_et_al_2010_neuroplasticity-exercise-induced_response_of_peripheral_bdnf.pdf
spoiler2.6.2 Effect of an Acute Strength Exercise
Goekint et al.[57] and Yarrow et al.[72] were the first to study the exercise-induced BDNF
response following an acute strength exercise. Yarrow et al.[72] reported a significant strength exercise-induced increase of 32% in serum BDNF while Goekint et al.[57] did not find a significant change (i.e. 3.6%) in BDNF following an acute
strength exercise session. Goekint et al.[57] speculated that exercise intensity in their study was too low (i.e. six strength exercises of 3·10 repetitions at 80% of 1 repetition maximum (1RM) with relatively large resting periods between efforts).
However, Yarrow et al.[72] implemented two strength exercise protocols of different intensity as follows:
1) traditional resistance exercise/training (TRAD), which incorporates two strength exercises of 4·6 repetitions at 52.5% 1RM concentrically and eccentrically; and
2) eccentric-enhanced resistance exercise/training (ECC+), which incorporates two strength exercises of 3·6 repetitions at 40%1RM concentrically and 100%1RM eccentrically. They found similar transient increases in BDNF in both groups, independent of training intensity. However, the groups were matched for training volume. Presumably, an acute strength exercise stimulates peripheral BDNF on the condition that the exercise load is intensive enough.
The increase of peripheral BDNF following an acute aerobic or strength exercise is transient. In most studies BDNF concentration returned to baseline within 10–60 minutes post-exercise,
All studies agree that strength training has no effect on basal peripheral BDNF concentration.
However, Goekint et al.[57] and Yarrow et al.,[72] also studied the BDNF response to a single strength exercise following a strength training programme.
Only Yarrow et al.[72] reported a significant increase of serum BDNF concentration post-acute
exercise, both at baseline and after completion of a strength training programme. Moreover, the change in BDNF from rest to immediately postacute exercise was 98% greater at the completion of the 5-week strength training programme than at baseline. Except for the study of Levinger et al.,[60]who investigated middle-aged individuals with clusters of metabolic risk factors, no other study investigated the effects of strength training on peripheral BDNF concentration in persons with a chronic disease or disability. From four studies, the inquiry for whether strength training influences peripheral concentrations of BDNF remains inconclusive.
It can be assumed that a strength training programme does not elevate basal BDNF concentration; therefore, maybe strength training protocols are not strenuous enough (i.e. training ratio of 3 ·/week) [table IV]. Strength training could possibly trigger a greater
BDNF response to acute exercise in trained as compared with untrained subjects, although more research is necessary to support this hypothesis
Sobre la restricción calórica, yo creo que la podríamos incorporar en los días de parón o bien en los días que se haga cardio suavecito.
Por otro lado, imagino que si de normal gastamos 2500 kcal, y el día que hacemos cardio pasamos a 3500 se podría conseguir también la restricción pasando de 1400 kcals a 2000 kcals.
Por qué dices que el té no vale? Quiero decir, en el anterior estudio que puse a partir de 23 tazas / mes de té negro ya salía como algo positivo y no llega ni una taza al día.
+1 Bien grande a la melatonina... en cuanto pueda me la pillaré xD
