HiiT and Brain Health: Is There a Connection?
High intensity interval training, otherwise known as HiiT, has been on the rise in the fitness world for more than decade; and for good reason. HiiT has many positives, and an increase in brain health is one of them.
While some of HiiTs benefits are not well-known, they definitely are many. First, let's take a look at some of the more obvious benefits of HiiT:
Improvement in aerobic capacity (sustained exercise such as jogging or swimming)
Improvement in anaerobic capacity (short exertion, high intensity exercise such as weight training or plyometrics)
Improves metabolic health
HiiT may also help to make the heart stronger by forcing it to adapt to the higher demand of blood that is needed during this type of exercise
As with all exercise, the benefits of HiiT go far beyond physical health and into the realm of mental and emotional health, as well. Let's look a bit more into what HiiT is all about.
What is High Intensity Interval Training?
High intensity interval training, also know as HiiT, is an exercise that consists of short, intense bursts of "work"(80-90% of your maximal heart rate) that alternate with even shorter bouts of rest, where the body only partially recovers. If this sounds a little too intense, a lower intensity interval workout is also extremely beneficial and has many of the same benefits as a high intensity workout.
A perfect example of high intensity interval training is a Tabata workout. This is where a person does 20 seconds of intense exercise, such as high knees or mountain climbers, and alternates that exercise with 10 seconds of rest. This can go on for as many rounds as one chooses. It is important to note that because of its' intense nature, HiiT should be done no more than 3-4 times per week.
The Science Behind HiiT and Brain Health
Photo by Robina Weermeijer on Unsplash
You may be wondering how this exercise relates to mental health, such as helping to keep diseases such as dementia at bay. I'm about to use some very scientific terms so try to pay close attention.
During exercise the muscle cells pump out a protein called FNDC5. This FNDC5 protein increases the brains production of BDNF (Brain-Derived Neurotrophic Factor).
BDNF is responsible for producing new brain cells.
BDNF is also known to protect against nerve cell damage, and this includes the cell damage which occurs naturally due to aging.
In fact, some studies have shown that regular, intense exercise can stave off "cognitive delay by up to a decade".
One study in particular shows that:
"Higher levels of aerobic fitness are associated with increased hippocampal volume in older humans, which translates to better memory function."("Aerobic Fitness is Associated with Hippocampal Volume in Elderly Humans" Hippocampus. 2009 Oct, 19(10):1030-9.doi:10.1002/hipo.20547)
Another, more recent, study states:
"We conclude that the changes in BDNF (which is increased and is responsible for making new brain cells) concentration may be partially responsible for pre-frontal-dependent cognitive functioning following an acute bout of exercise"(NIH study: published in Neuroscience Letter. Sept. 6 2016, 630:247-53)
Hiit It!
Maintaining physical health is about so much more than just a strong physique. Staying physically healthy and exercising regularly plays a key role in overall health.
While all types of physical exercise are beneficial, keeping to a variety is really the best for the body and the mind. Too much focus on any one type of exercise can end up taking you to a dead end; whether it be too much cardio, too much weight-lifting, or too much stretching.
It's important to try and keep balance in all aspects of life, and that includes maintaining an eclectic workout routine. And since HiiT shows to have a positive impact on brain health, why not sprinkle it into your weekly movement!
Hiit exercise has many great benefits for you body and mind. To recap:
Strengthens your heart and increases the overall health of your cardiovascular system
Improves aerobic capacity and gives you more cardio endurance
Increases anaerobic capability (which is when your body is able to continue to exercise when your oxygen intake is reduced)
It increases metabolism
Studies show it can stave off cognitive delay for up to a decade
There is a plethora of HiiT workouts online. I'm including some links to just a few. They range from beginner to a bit more advanced.
The links below will familiarize you with HiiT style workouts; and are sure to add some variety to your routine!
Hiit it on YouTube
References:Wrann, Christine D, et al. “Exercise Induces Hippocampal BDNF through a PGC-1α/FNDC5 Pathway.” Cell Metabolism, Cell Press, 10 Oct. 2013, www.sciencedirect.com/science/article/pii/S155041311300377X. "Aerobic Fitness is Associated with Hippocampal Volume in Elderly Humans" Hippocampus. 2009 Oct, 19(10):1030-9.doi:10.1002/hipo.20547 NIH study:published in Neuroscience Letter. Sept. 6 2016, 630:247-53 Disclaimer: I am not a doctor and am not guaranteeing that HiiT will definitively keep away cognitive issues as you age. Everyone is different and there are multiple factors to consider when it comes to each individuals mental, emotional, and cognitive health. These are just studies I have researched over the years which suggest that there is a cognitive benefit to doing these types of exercises. I am in no way suggesting that this be used as a type of treatment. Before beginning any exercise program, please seek advice from your doctor. Furthermore if you have any questions about your mental health, please seek medical advice.