A new study revealed that only 6 minutes of… Exercise High intensity daily can help delay the onset of disease Alzheimer’sScientists say short bursts of intense physical activity can extend the life of a healthy brain and delay cognitive decline.
The team, from the University of Otago in New Zealand, recruited 12 people as part of their study, as they wanted to find the best way to increase production of a specific protein, called brain-derived neurotrophic factor (BDNF).
The results of the study, published in the Journal of Physiology, revealed that short but vigorous exercise was the most effective way to increase BDNF, with a fivefold increase compared to those who either fasted or did light exercise.
The results of the study, published in the Journal of Physiology, revealed that short but vigorous exercise was the most effective way to increase BDNF, with a fivefold increase compared to those who fasted or did light exercise.
It is already known that this protein is essential for brain formation, learning and memory and enhances the brain’s ability to form new connections and pathways.
Animal studies have shown that increased availability of BDNF promotes the formation and storage of memories, enhances learning and enhances cognitive performance.
What is high intensity interval training HIIT?
HIIT describes any exercise that involves a short burst of high-intensity exercise followed by a short, low-intensity activity, repeatedly.
The intensity of an average workout should be around 50%. The number of repetitions and the length of each depends on the exercise, but may be as few as three with only 20 seconds of intense exercise.
There is no set formula for HIIT. A popular method involves a 2:1 ratio of work to recovery intervals, for example, 30-40 seconds of hard sprinting alternating with 15-20 seconds of jogging or walking, and repeating.
An entire HIIT session can take between four and 30 minutes, which means it’s a good way to maximize your workout in a short amount of time.
Participants were closely analyzed as they undertook four different possible protein-boosting methods.
This included a 20-hour fast, 90 minutes of low-intensity cycling, a six-minute bout of vigorous exercise consisting of 40 seconds of cycling and 20 seconds of rest, or a combination of fasting and aerobic exercise.
The results revealed that short but vigorous exercise was the most effective way to increase BDNF, with a fivefold increase compared to those who fasted or did light exercise.
The researchers suggest that this may be because intense exercise increases the number of platelets – which store large amounts of protein – that the body releases.
Lead author Travis Gibbons said: BDNF has shown great promise in animal models, but so far drugs have failed to safely harness the protective power of BDNF in humans.
We have seen the need to explore non-drug approaches that can preserve brain capacity that humans can use to increase BDNF naturally to aid healthy aging.