How much exercise to do to be in a top mental state?

[omnimirage]

I'm currently a freelance investor who uses the computer for 6 hours a day for my job + my leisure time, and after reading some information about exercise increasing cognitive ability, I've decided to start being a wee bit more active. I'm a fairly methodical person so I want to develop a routine. I don't give a damn about muscles, unless they increase my cognitive ability. Because of the nature of the job, if I'm not performing well I could actually make that many mistakes that I lose money, so I must stress that being very well tuned is imperative, something that's hard to do when sitting around all day.

How much exercise should I do and for how long? What type of exercises are good? Is vigorous or moderate better for what I want to do, factoring in I'm gonna want to work in the day sometime and can't be fatigued from exercis. Is it good to exercise before I eat breakfast, or perhaps before dinner, what would be a good time or does it not really matter when I do it? What if I'm feeling utterly lethargic, should I allow myself to have a break from it if I'm really not up for it? Obviously won't exercise if I'm fairly sick. I was thinking of grabbing some sort of low payed/little hours physical job, why not get paid to exercise? Would simple moderately active jobs like fruit picking reduce amount of the time I have to exercise? If I work a 8 hour shift of something like fruit picking would that mean I wouldn't have to exercise as much the next day?

[Medusa locked]

Originally Posted by omnimirage

I'm currently a freelance investor who uses the computer for 6 hours a day for my job + my leisure time, and after reading some information about exercise increasing cognitive ability, I've decided to start being a wee bit more active. I'm a fairly methodical person so I want to develop a routine. I don't give a damn about muscles, unless they increase my cognitive ability. Because of the nature of the job, if I'm not performing well I could actually make that many mistakes that I lose money, so I must stress that being very well tuned is imperative, something that's hard to do when sitting around all day.

How much exercise should I do and for how long? What type of exercises are good? Is vigorous or moderate better for what I want to do, factoring in I'm gonna want to work in the day sometime and can't be fatigued from exercis. Is it good to exercise before I eat breakfast, or perhaps before dinner, what would be a good time or does it not really matter when I do it? What if I'm feeling utterly lethargic, should I allow myself to have a break from it if I'm really not up for it? Obviously won't exercise if I'm fairly sick. I was thinking of grabbing some sort of low payed/little hours physical job, why not get paid to exercise? Would simple moderately active jobs like fruit picking reduce amount of the time I have to exercise? If I work a 8 hour shift of something like fruit picking would that mean I wouldn't have to exercise as much the next day?

Wow, you certainly have a lot of questions. . Its good see someone who's aware of the positive impacts exercise can have on areas other than the body.

Let me start by saying that exercise has tremendous potential to improve effectiveness and productivity not from just improving cognitive ability, that is just one of the benefits, but it impacts how you feel, and that in turn effects how well you can think, function and access your own resources and creativity.

That said, there are many ways to look at this kind of question.

I've heard that technical type of exercises are good for the formation of connection in the neurons in the frontal cortex(don't quote me, you might want to verify this) I think that's the part of the brain association with motor functions but can have spill over effects in things like pattern recognition.

Oxygenation is the general benefit for the entire body gained from cardio type exercises. Oxygenation of the brain might help detoxify and nourish the cells of the brain, thus allowing better firing of the synapses.

Slower, more mellow exercises like tai chi, walking or even fruit picking have a more soothing effect, all good for stress relief, tranquility enducing and especially if done outside with air, light and space has more benefit on the spirit by effecting emotional wellbeing.

I suggest you go for the type of exercise that you enjoy already(or have enjoyed in the past) or one that you are inspired by.

[omnimirage]

Thanks for the good response

I somewhat enjoy running so will try to do that more often. Thanks for clarifying that I should try to incorporate some more intense exercises, cheers!

[lucidbrotha]

Running is great and gives a lot of energy boost. But since you're focusing on the mind, more "calm" exercises like breathing exercises and meditation could prove very effective. You should probably try them for a month and see how it works. Here are two great videos:
40 minutes of great breathing exercises (dubbed to English)
Meditation tutorial (part 1 of 5)

[raykilleen]

Originally Posted by omnimirage

What type of exercises are good?

The best advice is trial and error; for me yoga asana is the most effective although running and weightlifting had similar effects the asana practice was much more functional for mind, body and energy balancing.

[Clint Cora]

The type of labour job you get might affect the type of exercise you need. For example, many construction workers have fairly good upper body physiques since they use their upper body muscles all day. However, many of them also have pot bellies which suggest that if they don't do cardio or other 'formal' workouts, they will still get fat.

So if you end up picking fruit, you might find that you are already working parts of your upper body and you will know which ones when you start to feel the aches! Then it's a matter of supplementing with other exercise especially on your other muscle groups and cardio.

In my case, I ski about 4 days each week all winter. So I probably don't need to work my legs as much during my gym workouts during the winter months. But I'll still work on the rest of my body.

[yuugen]

Working a labor job can actually be very demoralizing and intellectually draining, depending on the company.

I recommend exercising on your own and being fueled to further prosperity through your own business

[Razia]

I think doing meditation the form of yoga will give you a best result to get over the mental stress and relax you at same time.

[Swifthawk]

Originally Posted by omnimirage

I'm currently a freelance investor who uses the computer for 6 hours a day for my job + my leisure time, and after reading some information about exercise increasing cognitive ability, I've decided to start being a wee bit more active. I'm a fairly methodical person so I want to develop a routine. I don't give a damn about muscles, unless they increase my cognitive ability. Because of the nature of the job, if I'm not performing well I could actually make that many mistakes that I lose money, so I must stress that being very well tuned is imperative, something that's hard to do when sitting around all day.

How much exercise should I do and for how long? What type of exercises are good? Is vigorous or moderate better for what I want to do, factoring in I'm gonna want to work in the day sometime and can't be fatigued from exercis. Is it good to exercise before I eat breakfast, or perhaps before dinner, what would be a good time or does it not really matter when I do it? What if I'm feeling utterly lethargic, should I allow myself to have a break from it if I'm really not up for it? Obviously won't exercise if I'm fairly sick. I was thinking of grabbing some sort of low payed/little hours physical job, why not get paid to exercise? Would simple moderately active jobs like fruit picking reduce amount of the time I have to exercise? If I work a 8 hour shift of something like fruit picking would that mean I wouldn't have to exercise as much the next day?

Really, if you want to achieve a more enhanced mental state and that is your only goal, I would say that all you need to do is what constitutes another's "warm up."

A good warm up is designed to put you into the state of mind and body necessary to workout, something that takes a lot of mental enhancement.

If your only goal is to reach that enhancement then that is all you need. Get your body moving enough to raise the temperature.

And don't think a warm up is a short jog and stretching. If I'm wanting to squat 500 pounds I'm going to warm up to clean 500 pounds. To do this my warm up will have to be methodical and I will have to be patient.

Don't hurry your workout.

I would say a good mental boost workout would look something like this.

400 meter jog
Dynamic movements involving hurdle step-overs, squats, etc. Movements designed to loosen up muscles. If you are sitting at the computer all day these would definitely help your hips.

If you are at the weight room: Complexes involving power clean, front squat, and overhead press. 3x5 for each movement.
(A complex is a movement where you pick the bar up and do all 3 things before setting it back down. Very taxing. Use light weight.)

If you are at the track: 6 30meter sprints with each sprint becoming faster and faster.

For the elite athlete, this would be a warm-up. For a novice, this would be a workout. The key is to play it by ear and listen to your body. Over time you will find out what works and what doesn't.