July 15, 2024, 3:28 pm | Read time: 4 minutes
In old age, not only do physical abilities decline, but often cognitive ones as well. While you can keep the body fit with exercise, the cognitive part often gets neglected. However, researchers have now found that HIIT workouts not only promote physical health but also benefit the brain–and all in a short time.
As people age, many experience a natural decline in cognitive abilities, such as memory and general concentration. However, there are ways to counteract or slow down this “decline.” In a recent study1 published in the journal “Aging and Disease,” scientists investigated how high-intensity interval training (HIIT) can affect hippocampus-dependent cognitive functions in older, healthy individuals. It was found that HIIT not only improves physical fitness but also offers significant and lasting benefits for brain health.
Overview
HIIT Against Cognitive Decline
Many people are affected by age-related dementia, including Alzheimer’s. In fact, it is expected that by 2050, more than 130 million people will suffer from it. Clearly, newer, better, and more innovative ways to prevent it are being sought. Researchers at the University of Queensland have now found that HIIT, or high-intensity interval training, has a very positive effect on brain health.
The researchers also mention that physical exercise is generally a promising approach to alleviating age-related cognitive deficits in the hippocampus. This is an important part of the brain and essentially the control center between short- and long-term memory.
Study Methods
The entire study took place in a specially established clinic at the University of Queensland. The training phase lasted six months, with a follow-up period of five years. Participants were between 65 and 85 years old. They had to be able to communicate in English and have no history of strokes, heart or brain surgeries, or brain trauma.
A prior screening had to confirm that they were not at high risk for cardiac events during training. Additionally, they could not have a currently diagnosed mental illness or cognitive impairment. It was also required that they were not taking medications for dementia or psychiatric disorders and had a healthy body mass index. A general willingness and ability to complete the training program for the entire duration was also a prerequisite.
Participants were randomly divided into three groups after selection. The assignment was done using sealed envelopes, based on the order of recruitment and sorted only by gender. However, the researchers did not know which participant was assigned to which group; for practical reasons, at least the outcome assessors and trainers were informed of the group assignments in advance.
After the initial screening, 194 participants were initially included in the study. Of these nearly 200 participants, 151 completed the six-month training phase.
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How the Study Was Conducted
As previously mentioned, the participants completed three training sessions of 36 to 45 minutes each week over a six-month period. This totals 72 training sessions. The training intensity was individually prescribed and regularly monitored via heart rate.
Initially, all groups completed a 10-minute warm-up, followed by a 30- to 35-minute training session at a set intensity. The groups were so-called “intensity groups,” meaning they were divided into LIT (Low Intensity Training), MIT (Medium Intensity Training), and HIIT (High Intensity Interval Training). Depending on the group, different exercises were performed. For example, the LIT group had many stretching sessions. The MIT group’s plan included brisk walking, while the HIIT group was supposed to run quickly.
The researchers also conducted cognitive tests every month. During the overall 60-month follow-up period, the tests were repeated every six months.
HIIT Promotes Brain Health in Old Age–Here Are the Surprising Results
Throughout the training phase, only the group with high-intensity interval training performed better, showing monthly improvements in cognitive abilities. This was evident from the Paltea Test (“Paired Associates Learning Test”), where the HIIT group made the fewest errors. Additionally, the researchers found that physical activity increased the production of neurons in the hippocampus, thereby improving cognitive performance.
According to the researchers, the greatest improvement was achieved after six months of training. At the start of the study and after six months of training, there were no significant differences in physiological parameters such as weight, BMI, grip strength, or blood pressure between the groups.
The Paltea Test is a neuropsychological test specifically designed to assess hippocampal function and spatial memory. It is primarily used in research to study learning and memory abilities, especially in older adults.