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Apparently TJ was on to something: Aerobic exercise and weight training improve brain function in a variety of ways, according to a review of more than 100 recent studies by University of Illinois exercise scientists.

Several of the studies found that exercise spurs your body’s production of a protein called insulin-like growth factor-1. IGF-1 has been shown to stimulate the growth of neurons and enhance cognitive performance, the Champagne-Urban a-based team writes. (We heard Einstein was a real gym rat or perhaps a lab rat)

You don’t need to log endless treadmill hours to boost brainpower, either: Most of the studies found that exercising three days a week for 30 minutes was enough to observe an effect.

If you’re looking for a new workout to build the body and explosive strength of an athlete, Each workout takes only 30 to 45 minutes, and you can choose a 2-, 3-, or 4-day-a-week plan that fits your schedule.