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Crossfit level method map2/6/2024 18, 19 The physical training component consists of aerobic exercise, which has been shown to be beneficial for brain structure and function as well as for promoting overall physical and mental health. Focused-attention (FA) meditation was selected as the mental training component because it requires significant mental effort to perform and each session of practice represents a new learning opportunity. 7 On the basis of these neurogenic mechanisms, we developed a novel neurobehavioral intervention, referred to as mental and physical (MAP) training. Collectively, these findings suggest that aerobic exercise increases the production of new neurons in the adult brain, while effortful mental training experiences keep a significant number of those cells alive. 16, 17 Accordingly, mental training can rescue new neurons from death as long as the learning experience is new and effortful. 13, 14, 15 These tasks bear some resemblance to effortful mental training in humans. Rather the learning experiences must be effortful-requiring more trials of practice to learn. Not all types of learning keep new neurons alive. 10 Nevertheless, many of the newly born neurons can be rescued from death by new learning experiences and they may even be involved in learning itself. Even under ‘healthy' conditions, many of these new cells can die within several weeks of being born, often before differentiating into mature neurons. 7, 8, 9 Importantly, however, these new neurons are not necessarily permanent. ![]() Animals given the opportunity to run on a daily basis can produce nearly twice as many new cells as sedentary controls. Most notably, aerobic exercise can greatly increase the number of cells that are produced in the hippocampus. 4, 5, 6 Antidepressants are not the only depression-related therapies known to increase neurogenesis. 3, 4, 5 These findings, among others, led to a neurogenesis hypothesis of depression, which proposes that depression is accompanied by a loss of new granule neurons, while a renewal of these same cells can reverse depressive symptomatology. For example, stressful life events tend to decrease neurogenesis, whereas antidepressants can increase cell production. In animal models, newly generated neurons in the dentate gyrus are especially responsive to environmental conditions that humans often experience. These cells are produced in a part of the hippocampus known as the dentate gyrus, whose primary neuronal phenotype is the granule neuron. ![]() 1, 2 Many of these cells are produced in the hippocampus, a brain region necessary for various types of learning. Thousands of new neurons are produced each day in a ‘normal' healthy brain. Although previous research has supported the individual beneficial effects of aerobic exercise and meditation for depression, these findings indicate that a combination of the two may be particularly effective in increasing cognitive control processes and decreasing ruminative thought patterns. These data indicate enhanced neural responses during the detection and resolution of conflicting stimuli. Following MAP training, N2 and P3 component amplitudes increased relative to baseline, especially among individuals with MDD. Behavioral and event-related potential indices of cognitive control were collected at baseline and follow-up during a modified flanker task. Typical healthy individuals ( n=30) also reported less depressive symptoms at follow-up. Following the intervention, individuals with major depressive disorder (MDD n=22) reported significantly less depressive symptoms and ruminative thoughts. Fifty-two participants completed the 8-week intervention, which consisted of two sessions per week. Each session consisted of 30 min of focused-attention (FA) meditation and 30 min of moderate-intensity aerobic exercise. ![]() The intervention was translated from neuroscientific studies indicating that MAP training increases neurogenesis in the adult brain. Mental and physical (MAP) training is a novel clinical intervention that combines mental training through meditation and physical training through aerobic exercise.
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