HEART HEALTH EQUALS BRAIN HEALTH

The most effective forms of cardiovascular exercise involve non-weight-supported (hands-free) modalities, such as climbing stairs, hills, or sidewalks on an incline, because these force the heart (aka cardiac muscle) to work harder to pump life-sustaining oxygen and nutrients throughout the body and brain. Our large muscle groups: (hips, thighs, and gluteal muscles) and the entire core musculature work together to keep the body upright and moving.
 
Climbing on our own two feet effectively maximizes cardiovascular and cognitive health by delivering exactly what the heart and brain require to become strong and efficient.  The moment we hold on to handlebars, side rails, or walls, the challenge to the heart is markedly diminished. The work load executed by the large muscle groups of the lower half of the body is now significantly minimized as the hands and arms of the upper half work to support the weight of the body. The exercise is now severely compromised, much less challenging, and much less effective. Although we are climbing more slowly by not holding on, the exercise is now very effective because we are also working against gravity. (Light-touch fingertips may be used for safety as long we maintain good posture with our shoulders back and down.)
 
Climbing also has the distinction of being a highly effective yet low-impact modality since the cardiovascular and musculoskeletal benefits are achieved while ascending, not descending. The knee joints become stronger as the individual climbs upward against gravity. (The key is to descend very slowly if you are using stairs.  This will help protect the knee joints.)
 
Effective cardiovascular exercise is not simply about getting our heart rate up, as is so often heard. Rather, it is about how we get our heart rate up. After all, watching a horror film or taking final exams without studying beforehand could very well cause heart rates to skyrocket, but neither of these activities would do anything to improve cardiovascular health. 
 
When we take proper care of the body, the brain follows. What fuels and sustains the body fuels and sustains the brain. If, however, we only engage in what we believe sustains the mind, then both body and brain deteriorate. By regularly engaging in effective and progressive cardiovascular exercise, we not only protect and maintain both body and brain, we also create peace of mind. We are then free to enjoy other activities, physical or mental. Since both body and brain require adequate amounts of oxygenated blood and nutrients to function well, we achieve cardiovascular health most effectively by engaging in a non-weight-supported modality.

Excerpt from my book GET A C.L.E.W. FOR LIFE!
(The Definitive Guide to Optimizing Health and Fitness for a Lifetime Based on the Program Climb, Lift, and Eat Well®)
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By Audrey Lasky, MS EDU (NASM-CPT FNS)
​Copyright ©️2017 The Audrey Zeitouni Lasky Company LLC