Physical Exercise
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TACTIC
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21

Interval Training

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Proposed
Interval training benefits neurological health by boosting blood flow to the brain, enhancing neuroplasticity, and improving cognitive function through its combination of high-intensity exertion and recovery periods.
TACTIC
  • Interval training involves alternating periods of high-intensity exercise with low-intensity recovery or rest. For example, running at maximum effort for 30 seconds followed by 1–2 minutes of walking or light jogging. These cycles are repeated several times in a single session. The high-intensity bursts push the body near its maximum capacity, while recovery allows partial recuperation, enhancing cardiovascular and neurological benefits.
  • Research suggests that 2–3 sessions of interval training per week, each lasting 20–30 minutes, provides significant brain health benefits. This aligns with general recommendations of 75 minutes of vigorous activity weekly. Consistency and proper recovery between sessions are key to maximizing cognitive and neurological outcomes without overtraining.‍
    • High-intensity intervals: Efforts should elevate heart rate to 85–95% of maximum heart rate (MHR), pushing you close to your anaerobic threshold. This is often described as "very hard" exertion.‍
    • Low-intensity recovery periods: Heart rate should drop to 50–65% of MHR, allowing partial recovery to sustain the workout.
  • Heart Rate: Use a heart rate monitor to ensure high-intensity intervals reach 85–95% of your MHR and recovery phases stay within 50–65%.
  • Perceived Exertion: During high-intensity intervals, exertion should feel like 8–9 on a 10-point scale, where speaking is difficult. Recovery should feel like 4–5.
  • Oxygen Consumption (VO2 max): Interval training is highly effective at improving VO2 max, a measure of aerobic capacity, indicating long-term benefits.

These measures ensure intervals are performed at the appropriate intensity for protecting brain health and cognitive function.

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RESEARCH
Research
January 27, 2025
Quality in Sport

Assessment of the Impact of Different Types and Intensities of Physical Exercise on the Quality of Life of Patients with Alzheimer’s Disease: A Literature Review

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BATTLEGROUNDS
TAGS
Alzheimer’s disease, physical exercise, cognitive function, biomarkers, neuroplasticity
SUMMARY

This literature review explores how different types and intensities of physical exercise affect cognitive functions and quality of life in individuals with Alzheimer's disease (AD). The analysis of 42 studies found that moderate aerobic and mixed exercises improve memory and executive function, while strength training supports spatial memory by increasing hippocampal volume. High-intensity exercise boosts BDNF, a protein critical for neuroplasticity, while moderate exercise reduces neurodegenerative biomarkers like amyloid beta and tau. The findings highlight the role of tailored exercise programs in slowing cognitive decline and improving daily living activities, emphasizing physical activity as a non-pharmacological intervention for AD.

Incorporating moderate aerobic or mixed exercises (such as walking, cycling, or resistance training) into a routine may support brain health and slow cognitive decline. However, as this study is a literature review, its conclusions rely on prior research rather than direct experimentation. Individual results may vary, and long-term effects remain unclear. Future studies should standardize exercise protocols and assess personalized interventions to optimize benefits for Alzheimer's patients.

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Research
November 14, 2018
Frontiers in Neuroscience

The Impact of High-Intensity Interval Training on Brain Derived Neurotrophic Factor in Brain: A Mini-Review

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BATTLEGROUNDS
TAGS
high-intensity interval training; bdnf; brain plasticity; cognitive health; memory; neurotrophic factors; exercise; brain health; metabolic health; aging
SUMMARY

This mini-review highlights how high-intensity interval training (HIIT) enhances brain-derived neurotrophic factor (BDNF) levels, a protein critical for brain plasticity, memory, and learning. HIIT involves short bursts of intense exercise, which elicit higher BDNF increases than traditional moderate exercise. In both animal and human studies, HIIT boosted BDNF in the brain, supporting neuronal growth and metabolic health. These findings underscore HIIT's potential for cognitive improvement and brain health, especially in combating stress and aging-related decline.

Incorporate HIIT into your exercise routine to boost brain health. Perform 20–30 minutes of HIIT, such as sprinting or cycling at 80–100% of maximum effort, interspersed with recovery periods. This may enhance BDNF levels, supporting memory and cognitive function. While promising, these findings are based on preliminary human data and extensive animal studies. Consult a professional before starting HIIT, especially if you have health concerns or are new to intense exercise.

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