How to hiit training may be an unexpected ally to prevent Alzheimer's and dementia, according to science

High-intensity training has been installed in sports centers thanks to corporations like CrossFit, which have gained followers exponentially in recent years. The benefits of this sport go beyond the physical, and our brain can also benefit. In this article, we are going to expose the effects of high-intensity training on our brain and cognitive functions. The vital brain factor associated with high-intensity training is Brain-derived neurotrophic factor (BDNF) is a protein that is associated with cognition, brain modulation (neuroplasticity), the formation of new blood vessels (angiogenesis), and the better connection between brain neurons. Its role is vital in delaying the onset of neurodegenerative diseases such as Alzheimer's or Parkinson's. This is because the levels of BDNF (as we will call the brain-derived neurotrophic factor throughout the article) influence changes in the structure and functions of the brain. Higher BDNF levels are associated with better cognitive performance, attention, and memory. On the contrary, low levels of BDNF usually appear in patients with dementia, cognitive impairment, Alzheimer's, and other mental disorders such as depression. How can we raise BDNF levels and improve our brains? Physical exercise induces higher levels of BDNF, which in turn are associated with the aforementioned improvements: cognitive tasks and executive functions such as memory or attention. The intensity of the exercise is the main variable on which higher or lower levels of BDNF will depend. At what intensity should we train, getting the greatest improvements in the brain? High-intensity interval training (HIIT) has been identified as the type of physical exercise that favors the release of BDNF to a greater extent. Scientific evidence shows how these BDNF levels are higher with high-intensity training compared to others of moderate or low intensity. These levels are produced acutely, that is, after training. That is why we can benefit from this elevation of BDNF in situations of cognitive demand, such as an exam or some type of important meeting where we need mental agility. This acute effect of high-intensity training has been investigated on numerous occasions, observing that this cognitive improvement does occur after training. Once the scientific basis is confirmed, what is currently sought is to find out how much intensity and for how long is optimal to obtain the greatest improvements. The improvement is multifactorial It is extremely complex to know the intensity and duration of the training session at a general level, since each person has a physical level and demands totally different from other people. In addition, there are many variables that can affect the improvement of the brain thanks to physical exercise. One of them is the time that elapses from when we finish the training until we face the cognitive task. Imagine that you do ten minutes of high-intensity work and immediately afterward you sit at a table to memorize some cards from the Spanish deck. Surely your results in that test will be worse than those of another person who has not done the training and is calm. If 30 minutes elapse and the heart rate and breathing have already returned to normal, then the tables would change. What is becoming increasingly clear is that the brain can improve its functions both immediately and in the long term thanks to physical exercise. Main exercises of high-intensity interval training that will benefit our brain High-intensity interval training (HIIT) consists of performing alternating cycles of movement and rest. An example could be running an exercise for 15 seconds and resting for 45 seconds, repeating it several times. The best exercises for a HIIT session are those of a cyclical type: running, cycling, rowing, swimming, etc. However, other basic strength movements that have a high cardiovascular demand can be introduced: Olympic movements, jumping, etc. Outdoor race or self-propelled machine, When was the last time you did a sprint? It is one of the most complex and demanding exercises that we can do without equipment and anywhere. We can further increase demand if we do it uphill. With the growth in the use of high intensity, there are many sports centers that have self-propelled treadmills. In this way, we are the ones who will set the speed with our strides, without having to adjust buttons. Although, actually doing sprints outdoors may be the best option. Spinning bike: one of the best options, Spinning bikes are often more affordable than other cardio machines and are perfectly suited for high-intensity work. Establish the time of work and rest that you are going to do, adjust the resistance and enjoy the training. Your brain will benefit from it. Rowing machine: famous thanks to CrossFit, The cardiovascular rowing machine has always been the one that was in a corner of the sports center and that was hardly used. With the appearance of cross-training, it became fashionable and continues to be in trend due to its ease of use and the intensity that it allows us to execute. Swimming for the brain swimming is another of the cyclical activities that we must take into account as a basis for high-intensity work. It is more complex than the previous ones since a good execution is necessary and when it is done in the pool it requires supervision by lifeguards or other people. Like the race, we can program a high-intensity training session, for example, doing one length at maximum intensity, and two lengths of recovery. Olympic lifts in their variants The biggest advantage of the Olympic lifts is that they involve almost the entire body's musculature. The biggest drawback is that they are very technically complex, and it is not recommended to perform them with fatigue. If you are an athlete with knowledge of snatches and cleans, introduce them into your sessions. The brain will release large concentrations of BNDF thanks to this type of work. We can do them with a bar or with other free weights such as dumbbells or kettle bells. By mixing all the variations we have exercises such as the snatch with one hand, or the clean with dumbbells, which will be highly demanding. Burpees: love-hate relationship Burpees are one of those high-intensity exercises that no one wants to see on the blackboard. We can do this movement without material anywhere, helping our brain to improve its functions, both in the short and long term.