Boost your grades and academic performance using these 3 simple tricks.
Want to do better in school? Increase your concentration in class and ultimately improve your academic performance using these 3 simple health and fitness hacks to boost brain power.
1) Physical Intervals, Mental Momentum
Recent studies have shown that having a healthy heart and lungs is a critical factor for students wanting to score good grades in math and reading. Using interval training, short bursts of intense exercise with periods of rest in between is one of the best ways for students young and old to improve their cardiovascular health. Here are the principles of interval training you can use in your exercise routine to boost your brain power:
- Warm up for at least 3 minutes.
- Do extremely challenging, intense exercise pushing yourself to the limit for 30 seconds.
- Recover by doing easier, lighter exercise for 90 seconds.
- Repeat this process 6 or 7 times.
The combination of increased blood flow, oxygen delivered to the brain and increased production of important neurochemical components can give you a noticeable, immediate performance boost in class.
2) Get Your Aerobic Dose For Focus
Could your daily exercise routine and regimen affect your ability to perform in school? The answer may surprise you. In addition to interval training to boost your strength and cardiovascular doing sustained aerobic exercise such as running or biking for a prolonged periods of at least 15 to 20 minutes can stimulate the cognitive function and neurochemistry required to help you focus and concentrate on a task for a prolonged period of time. In his book about ADD and ADHD, ‘Delivered from Distraction’ the author, Dr. John Ratey, suggests that for students suffering from ADD and ADHD could attain similar benefits of increased concentration and focus from a daily exercise regimen and that it is almost as effect as taking a dose stimulant drug such as Ritalin.
In another notable book,“Spark – The Revolutionary New Science of Exercise and the Brain” by Dr. John Ratey he says that exercise improves your brain in the short term by raising your focus for two to three hours afterwards. If you have an important presentation you need to be sharp for or anticipate a long study session exercising beforehand might help you concentrate more and stay focused for a longer period of time. Aerobic exercise also releases endorphins which promote impulse control and can help improve the prioritization system of the brain. You’ll be able to prioritize and concentrate on what’s important while simultaneously blocking out the other distractions.
3) Choose Complex Cards To Boost Your Brain
Carbohydrates are the most important fuel for your brain. Your brain is a sugar hog and consumes up to 20% of your total Simple carbohydrates. These carbohydrates include sugar, white bread and refined grains. They will give you a fast boost of brain power, followed by a rapid crash. The solution is to limit simple carbs and replace them with foods that are lower in the glycemic index. Eating carbs that are ‘slow burning’ don’t provide as dramatic spikes and crashes in blood sugar. In turn, you’ll have a more steady and consistent focus instead of sudden bursts of focus followed by a crash in your brain chemistry.
For optimal brain boosting power choose complex carbs such as whole fruit, vegetables, legumes, cereals and dairy. These are better brain foods than processed carbs like the American diet basics like soda, white pasta, bread and sugar. In addition to choosing the right carbohydrates eating the right types of fat in healthy amounts can help you stay sharp. Specifically, consuming enough Omega-3 fatty acid has been associated with a decreased risk of several mental disorders. These include attention-deficit disorder and dyslexia. In summary, by combining interval training, regular cardio exercise and adjusting your diet you can turbo-boost your brain to increase your performance inside the classroom fast.