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