The results of the electroencephalograph may explain the difference in brain activity. The data showed that the single 30-minute bout of cardio had two major effects on an electrical system of the brain called P3. First, the exercise session "decreased P3 latency," which means subjects were able to process information faster. Second, Hillman found that the cardio session "increased P3 amplitude," a measurement of brain activity related to memory and focus. So their aerobic exercise helped them concentrate better and recall information faster.
A follow-up study in 2004 yielded similar results, although this time, Hillman used both younger and older adults. The study found that 60- to 70-year-olds have worse memory and attention spans than 20-year-olds and are slower at processing information. No surprise there. But, just as in the earlier research, older adults who regularly exercised showed faster reaction times and better accuracy than the sedentary seniors.
So, if you're keeping score, hard science shows that running for 30 minutes three times a week leads to an improvement in decision-making proficiency, better memory, a longer attention span, and greater mental longevity. Yet it's arguable that data collected in milliseconds with a sci-fi skullcap don't necessarily manifest themselves in the real-world mental tasks you perform at your job.
But one guy isn't buying that: "I work out solutions to complex problems when I train, and put them into action as soon as I get back to the office," says Brian Carroll, president and chief operating officer of Carroll Enterprises, a Boston brokerage firm that provides management services to HMOs, insurance companies, and national banks.
He discovered cardio three years ago. "I was 39 and didn't like what I saw in the mirror," he says. He was inspired by the memory of his older brother, who died four years earlier of a cardiac condition at 38, and had once challenged Carroll to run the Boston Marathon before he turned 40. At the time, Carroll was 25 pounds overweight and living a high-stress life with three young children. But he persevered, and three weeks before turning 40, he finished the race.
"Cardio brought on a new lifestyle that I find contagious in my life and my business," Carroll says. He's now a veteran of 14 marathons, all while keeping a hectic work schedule of sales meetings, conference calls, and travel. He refuses to do business on the golf course, instead using that time for exercise. "I feel that the heightened mental focus I get from triathlon and marathon training helps me win more deals than I could playing golf."
HERE IS MORE LAB-BASED SUPPORT for the notion that more cardio in your life means more success in the office. In June of 2005, researchers at Leeds Metropolitan University, in the United Kingdom, released findings of a new study that looked at how exercise affects job performance. It worked like this: They asked 210 workers to provide feedback on their job-related duties and time management, on a day when they participated in an exercise program and again on a day when they did no exercise. They simply reported observations of their own behavior based on a seven-point scale. For example, they were asked to rate their ability to work without stopping for unscheduled breaks, and how effectively they were able to stick to their "to-do" lists. They also provided details about their workloads and exercise sessions. When the results were tallied, even the researchers were surprised.
Workers scored 15 percent higher in their ability to meet both time and output demands on the day they exercised. "What we found staggered us, and we were left wondering what companies might do otherwise to produce these 15 percent improvements," says Jim McKenna, PhD, the lead researcher.
Now consider for a moment what these numbers mean to you: On days when you exercise, you can—theoretically, at least—accomplish in an eight-hour day what normally would take you nine hours and 25 minutes. Or you'd still work nine hours, but get more done, leaving you feeling less stressed and happier with your job, another perk that McKenna says the workers reported. Obviously, the responses that led to these results were subjective. But it's hard to deny that perception is reality when it comes to job satisfaction. And a 15 percent boost in productivity might just give you a case for a similar boost in pay.
Besides showing how Hillman's laboratory findings are expressed in the real world, this study may also explain why busy men who regularly exercise are able to fit cardio into their schedules, while equally busy men who don't exercise claim they don't have the time. Arkansas governor Mike Huckabee can relate to both sides of the story. In June 2003, he was sedentary and weighed 280 pounds; he now runs marathons and weighs 170.
"I've never found time to exercise," he says. "I make time."
Consider him a poster boy for what cardio can do for a man who's already good at his job. Huckabee, ever the conscientious politician, wants to be clear: He didn't have a problem keeping his schedule or accomplishing tasks before he started running. And it's true; this guy became governor in 1996—seven years before he initiated his exercise program—and was reelected twice along the way. It's just that he's even better now.
"I'm more creative, because I have mental energy. When I finish running several miles, it's like my mind is running on overdrive," he says. And, he adds, "It's made a dramatic difference in my ability to focus."
FOCUS It's a word that comes up frequently when you speak with cardio fanatics. It makes sense, given what scientists have already established about the effects of aerobic workouts on mental performance. But focus is really more descriptive of mental state. And in that capacity, cardio appears therapeutic. "Aerobic exercise seems to have a focusing effect similar to that of attention-deficit-disorder medications," says Alex Giorgio, a psychotherapist and founder of a personal consulting group.
Over a span of 15 years, Giorgio worked with more than 10,000 successful people, and by his estimate, 60 percent of them were looking for help with attention difficulties. But there were two subsets in the group: Some had smooth career trajectories; others went through wrenching peaks and valleys. After thousands of interviews with clients, Giorgio identified certain factors that typified smoother career paths. Among the most important: adherence to an aerobic exercise program. The cause could be simple: Like Ritalin, exercise increases blood-dopamine levels, upping the rate of communication between different areas of your brain. And when your brain is working better, so are you.
Edward Hallowell, MD, a Harvard-trained psychiatrist and coauthor of Delivered from Distraction, concurs with Giorgio's observations. "Cardio is one of the best treatments for ADD and poor mental focus, as well as for anxiety," he says. "It's like a wonder drug for the brain."
And shall we add "happiness" to the list, too? Duke University researchers found that performing moderate-intensity cardio three times a week was as effective as the antidepressant Zoloft at reducing major depression.
CLEARLY, THERE ARE TWO KINDS OF MEN: Those who do cardio and those who don't; the beneficiaries, and the men who are leaving this advantage unclaimed. But if you understand the science and look at the living, dominant examples of men who embody it you have to conclude that cardio gives you an edge in life. In the first 30 minutes, it can make you a better man. And if you stick with it, the effects not only last a lifetime, but may even extend it, as well.
Think of it as building sweat equity in yourself. It's truly a no-brainer.
» Fitness archive
Men's Health Philippines - November 2006 Issue
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Of course, intuitively one could argue that cardio is just mentally arousing, like a Starbucks double latte.
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