Spark

by John Ratey, 2008

We evolved to move every day. Exercise helps cure the many ills associated with sedentary life. It has lots of positive effects on the brain:

• it improves learning, concentration, and memory
• it ameliorates stress, anxiety, and depression

Recommendations for diet:

• reduce total calorie consumption
• fresh fruits and vegetables
• don't mess with low-carb diets
• fish oil is good for both the cardiovascular system and the brain

Recommendations for exercise:

• ramp up slowly
• good is 30 minutes/day, 5 days/week, best is 60 minutes/day, 6 days/week
• use a heart rate monitor. Maximum heart rate is estimated to be 220 - age. Target heart rate is 70% - 90% of maximum.
• sprinting (at 90% of maximum heart rate) for short intervals is the key to burning off belly fat