Lesson 2:
Seal The Memories 

Have you ever read something for 1 hour for the next day not being able to remember almost anything? Yeah me too. 😅

How about If we could find a way to make whatever we practice to stick more in our memories? Would be cool uh? 

According to the latest neuroscience research in 2024, including insights from Dr. Andrew Huberman, there is evidence that exercising after learning activities like guitar practice triggers the release of various neurochemicals, including BDNF (Brain-Derived Neurotrophic Factor) and adrenaline. 

This neurochemical is crucial for brain health, promoting the growth of new neurons and enhancing connections between existing ones.

Additionally, the adrenaline released during physical activity helps 'seal' the memories related to the practice you did before,  ensuring the skills you've practiced are not only retained but become more accessible.

So basically Exercise for  Learning can serve for 2 different functions :
 

• Before Practice :
  
  For enhancing your cognitive function as we learned in Chapter 1 of this course,  so you are more alert and can concentrate better partly due to increased blood flow and oxygen to the brain, which stimulates brain activity.
  
  
• After Practice :
  
  To consolidate memories related to your guitar practice. This is due to the role of certain proteins like BDNF (brain-derived neurotrophic factor) and adrenaline that are released during physical activity.
  
  

Benefits of Post-Practice Exercise:

• Neurochemicals Boosts:
  
  Exercise increases levels of BDNF and other growth factors that support brain health and cognitive functions, making it easier to remember and perform guitar skills.
  
  
• Adrenaline and Memory Consolidation:
  
  The adrenaline spike from intense physical activity enhances the consolidation of memories associated with your practice, improving both retention and recall of guitar techniques.
  
  
• Optimal Duration and Intensity:
  
  A short, intense workout session after practicing can increase blood flow to the brain without causing fatigue, maximizing cognitive benefits and keeping the session manageable.
  
  

Practical Application: Exercises to Enhance Learning: 

1) High-Intensity Interval Training (HIIT):

• Why It Works:  HIIT rapidly elevates your heart rate, increasing adrenaline levels which are key for memory consolidation.
  
  
• How to Implement:
  
  Engage in a 15-20 minute HIIT session after your guitar practice. Include exercises like sprinting, jumping jacks, or burpees, performed in intervals (30 seconds of intense activity followed by 30 seconds of rest).

2) Sprinting or Speed Running:

• Why It Works: Sprinting is a straightforward exercise to quickly boost your heart rate and adrenaline.
  
  
• How to Implement:
  
  Perform 5-10 short sprints, each lasting about 30 seconds, with brief rest intervals between each sprint.
  
  

3) Cycling at High Intensity:

• Why It Works: Similar to running, intense cycling drives up your heart rate, enhancing neuroplasticity and memory consolidation.
  
  
• How to Implement:
  
  Use a stationary bike and perform high-intensity intervals for 15-20 minutes, alternating between intense pedaling and rest.
  
  

Key Points to Consider : 

• Timing:
  
  Start your exercise within 30 minutes after your guitar session to capitalize on the heightened brain activity from your practice.
  
  
• Duration:
  
  Maintain the exercise session at about 15-20 minutes. This length is sufficient to stimulate the brain without leading to exhaustion.
  
  
• Consistency:
  
  Regularly incorporating these exercises post-practice can help you develop a routine, enhancing long-term benefits for memory retention and your brain.
  
  

Now that you understand and how to applying the principles of exercise-induced neurochemicals boosts, you can significantly enhance both your guitar skills and cognitive health.  

Now is up to you to chose to implement exercise pre OR after practice to give a boost to your guitar skills!  🎸✨