TO IMPROVE YOUR PERFORMANCE

• Per exercise session: Include at least 2 - 3 repetitions of 2 - 3 minute intervals of high intensity activity where your heart rate approaches 90% of your maximum heart rate (women: 210 minus age; men: 220 minus age).
• For optimal brain function, include at least one repetitive motor activity (running, cycling, swimming, power walking, etc.) in your daily exercise routine.
• Ideally, include at least one weight training or strength training session in your exercise routine. Short intervals of anaerobic exercise have been shown to improve memory formation.
• Complex motor activities may enhance development of pattern recognition abilities (expertise). Include at least one complex motor activity (dancing, Pilates, mountain biking, trail running, team sports, etc.) in your exercise routine.