I have found the ULTIMATE Brain Booster for anyone past middle-age who wants to stay mentally sharp and alert as they move toward (or well into) the second half of their life.
Everyone knows the saying "USE IT OR LOSE IT" and this is SO true as it applies to just about every part of our physical body, but especially to that gray mass of Proteins, Lipids, Carbohydrates, and Nucleic Acids we call our BRAIN.
In my research I've come across just about every way out there (from crossword puzzles to crazy diets) that promise to help us maintain brain acuity as the years pass by.
But HEY! It's not enough to just "maintain" our brain's vitality as we age!
Not when there's a PROVEN way to optimize, transform and even SUPERCHARGE our brain!
ENTER HIGH INTENSITY INTERVAL TRAINING (HIIT)
HIGH INTENSITY INTERVAL TRAINING is a popular form of exercise that involves alternating between intense bursts of activity and short periods of rest or lower-intensity exercise, with heart-healthy benefits that have been known for years.
But NOW recent discoveries about HIIT are turning the fitness world on its head...and it's not just about losing fat, sculpting abs or boosting VO2 max.
HIIT is also about rewiring your brain for LONGEVITY...how does that sound?
For weeks now I've been diving into recently published studies that show how HIIT can significantly improve your hippocampal function.
This isn't just academic jargon; the hippocampus is your brain's precious memory center.
Imagine being able to enhance your potential to remember events and recall details AS YOU GET OLDER!
Now that's something worth learning about.
HOW DOES HIIT DO THIS?
There are essentially 3 things that get turned on within your body as you begin to practice High Intensity Interval Training:
1️⃣ Increased BDNF: HIIT workouts spike levels of Brain-Derived Neurotrophic Factor (BDNF), a POWERFUL protein that feeds your neurons, promoting growth and connectivity. Check out this awesome video on BDNF and brain health. ⬇️
2️⃣ Better Blood Flow: Vigorous exercise improves vascular function...
This ensures that your brain gets the oxygen and nutrients it craves.
The brain, being a highly metabolically active organ, requires a constant flow of oxygen-rich blood to function optimally. Increased blood flow to the brain helps enhance focus, concentration, and overall brain performance.
3️⃣ Stress Response: The temporary stress of HIIT might sound
counterintuitive, but it triggers a cascade of beneficial stress responses.
This includes the release of cortisol and other hormones that, in moderation, can actually enhance cognitive function.
OK...SO HOW DO I PRACTICALLY APPLY THIS?
HIIT can be as simple as alternating between walking and sprinting.
If running fast is too hard on your joints, then simply do your sprinting on a bicycle or in a swimming pool. Do what is best for you.
You want to raise your heart rate up to 80-95% maximum for a few seconds and then drop down your pace. I personally prefer walking and sprinting. During a 20-30 minute walking session I'll warm up at a slow to normal pace for the first 5 minutes. Then I'll start sprinting and take my heart up to the Target Heart Rate (it doesn't take very long).
Once you reach that Target Heart Rate (see chart below) then crank it back down to an easy and comfortable walking pace.
When your heart rate is back to normal, then repeat. I like to hit the Target Heart Rate at least 5 times during my sessions. (Be careful not to overdo it.)
Most gym treadmills will have a heart monitor. If not, consider getting one–this is a critical metric to know and I try to ALWAYS practice HIIT with one. (See other Important Considerations BELOW)
NOW...HERE'S WHERE IT GETS REALLY EXCITING!!!
Here's an amazing FACT for you to wrap your brain around, and I mean that literally:
Recent studies have revealed astonishing lasting effects of the cognitive benefits derived from High-Intensity Interval Training.
The findings suggest that the positive impact on the brain resulting from engaging in HIIT can endure for an extended period, with the effects persisting for up to five years following the intervention.
This means that individuals who incorporate HIIT into their fitness routines not only experience immediate advantages but also enjoy lasting cognitive enhancements well beyond the duration of the exercise regimen.
The idea that just a few months of dedicated HIIT practice can yield such enduring benefits is truly remarkable.
By committing to regular HIIT sessions, individuals can potentially safeguard their cognitive health for years to come, effectively fortifying their mental acuity and overall brain function.
We're not just talking about a workout here!
This is about integrating HIIT into a lifestyle that values brain health.
If you thought your brain couldn't improve with age, think again.
HIIT is here to prove otherwise.
🚨Some important considerations: 🚨
Safety: It's crucial to approach HIIT with caution.
If you have any cardiovascular issues or other health concerns, consult with a healthcare provider before starting HIIT or any vigorous exercise program.
Warm-Up and Cool-Down: Always include a warm-up to gradually increase your heart rate and a cool-down to bring it back down safely.
Recovery Intervals: During recovery periods, aim for a lower intensity where your heart rate might drop to around 40-50% of your MHR.
Monitoring: Use a heart rate monitor if possible, but also pay attention to how you feel. Symptoms like dizziness, extreme shortness of breath, or chest pain are signs to stop and seek medical advice.
Progression: Start slowly if you're new to HIIT. You might not reach these high percentages immediately. Gradually increase intensity as your fitness improves.
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