Exercises to improve mental & cognitive skills?
I'm doing a 3 days workout routine and i would like to reserve a day to train other things than muscles...I practice martial arts 2 days a week.
There are any exercises to improve my readiness , reflexes , attention , pain resistance and other mental & cognitive skills that could help me both on my martial arts and on my daily life ?
I live in a very dangerous country so is important to be ready to strike fast and without thinking and be able to notice small things like someone hiding a knife or following me.
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There's no specific exercise that will deliver what you ask for, but there is plenty of research showing that 30+ mins or general aerobic exercise will deliver physical and cognitive benefits, have a read of: Neurobiological effects of physical exercise or Shorter term aerobic exercise improves brain, cognition, and cardiovascular fitness in aging. So simply ensure your mildly active on you four rest days.
You may be interested in learning more about the Qi Gong exercises as part of a practice in Kung Fu which these Shaolin monks demonstrate in this video which you may already be familiar with as you mentioned you're already practicing martial arts. They appear to require much discipline and effort but appear to be highly effective as well, as far as strengthening and protecting the weakest and most vulnerable areas of the body.
This is not physical, but I will share anyway in case you haven't considered it, but there are education iOS apps such as Peak and Elevate which help you to train your brain with daily workouts in the areas of focus, mental agility, memory, problem solving, and language--within 30 days you should observe a marked improvement in your cognitive function.
And of course there are health supplements on the market designed to promote brain function. Again, not a physical fitness exercise, but I just wanted to attack the problem from as many fronts as possible in order to help you see results. Good luck and stay safe.
Balance improves the mental capacity of brain and makes it easy to control body. So i suggest u to improve your workouts for balance. That means, use dumbbels instead of machines and bars. Body weight workouts improve that also. And the most importantly u should take care of your diet for mental improvement. Comsume seafood a lot, add nuts to your snacks, use omega-3, Zinc, Magnesium supplements. They all improves mental capacity. There are some herbals which increases dopamine levels L-Dopa. Dopamine let your neurones switch faster and that makes ur reflexes better.
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