HIIT (High Intensity Interval Training) Effect on Your Brain

HIIT (High Intensity Interval Training) Effect on Your Brain

HIIT (High Intensity Interval Training) Effect on Your Brain

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people will laugh in my face when I tell them that my commitment to exercise on my commitment to high intensity interval training has literally made me smarter and that’s not some narcissistic like conceited statement I’m not trying to be like that the reality is I’ve always felt that my commitment to pushing myself into these unpleasant situations of high-intensity interval training and extreme activity extreme intense workouts really does make me feel smarter and maybe it was just a placebo effect or maybe it was just all perception and perception is reality but the fact is now that we start looking at the science we realized there is some physiological merit to that so let’s talk about how high-intensity interval training literally literally will make you smarter you’re tuned into the Internet’s leading performance nutrition and fat loss channel with new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time please go ahead and hit that red subscribe button and then you’ll see that little bell icon once you go to ahead and click on that bell icon and turn on notifications that way you will always get notified whenever I post a new video or go live it’s super important that you do so all right let’s talk about this for a second so our brain is like 2% of our overall body weight right yet somehow it still uses 50% of our glucose okay it uses a lot of our blood sugar and it uses about 20% of our overall oxygen this is extreme now the thing is is in order to deliver all this glucose and deliver all this oxygen we need a good amount of blood flow so we need good blood delivery to the brain however it’s a constant checks and balances if we have too much blood flow to the brain obviously that’s a very bad thing that can cause all kinds of issues and we have too little blood flow to the brain then we have poor cognitive function we don’t feel good we feel brain foggy that’s the issue that a lot of us face well let’s go ahead and let’s talk about one thing that’s a very basic first exercise improves blood flow okay this isn’t the meat of this video trust me I’m gonna go a lot more in-depth than this but we can’t deny the fact that when we exercise we improve the strength and left ventricle of our heart and it allows us to pump more blood with relative ease that means the heart has to work less hard to deliver blood which is going to deliver the glucose and deliver the oxygen to our brain but also deliver the neurotrophins which I’m going to talk about a little bit more later in this video so the interesting thing is aerobic activity cardio has been shown to increase the number of actual blood vessels like we can actually create new blood vessels that way and then resistance training and weight training increases the size and sort of the strength of those blood vessels so it is a little bit of a team effort but we have to look a little bit more than that so let’s go ahead and let’s take a look at a study that starts breaking down exercise and its relationship with what are called neurotrophins you see neurotrophins are things that grow new neurons they grow new nerve cells they grow new brain cells literally what’s really interesting is when you start looking at how the brain adapts to stress you realize that the stress of exercise could literally be making us smarter here’s how it works when we exercise our muscles produce something known as FN DC v ok this FN DC v does a number of things within the body but one of the byproducts of FN DC v being upregulated is it ramps up production of what is called Ireson when this Ireson is up regulated we have a vast production a brain derived neurotrophic factor now I’m beating a little bit of a dead horse and I talked about BDNF if you watch my videos you know that BDNF is good but for all intents and purposes what BDNF is is basically something that grows new brain cells BDNF grows new neurons it grows new brain cells and it literally makes us smarter so there’s other ways you can boost your beedi enough to like one of the things that I like to do is lose my BDNF through other mechanisms so utilizing things like lion’s mane coffee or any kind of chaga mushroom or anything like that that’s been shown to boost that activity within the brain already so doing a little bit of that along with my workouts is it doesn’t break a fast and I can still do it my fat to state ends up working out pretty darn well so for example I’ll use for signetics lion’s mane coffee that way I get coffee in a fasted state but I’m getting the lion’s mane effect that’s actually going to help boost BDNF so I’ll explain later in this video but BDNF plays a huge role when it comes down to our brain being able to just function at a higher rate and lion’s mane also improves what’s called nerve growth factors and not only do we get an increase in BDNF but we get an increase in nerve growth factor which grows new neurons who grows new brain cells so literally can make us smarter all while increasing brain activity at same hot to put matters into perspective there’s a study that was published in the journal PNAS it took a look at 120 adults that underwent specific exercise testing now they found that when subjects exercised they had a pre dramatic increase in the size of their hippocampus now the hippocampus portion of the brain is what really gives you that overall cognitive function when you think about it as a whole all right so it’s like spatial memory spatial awareness everything that makes you kind of sharp in the moment when you’re actually like articulating or talking so when we have more spatial awareness or spatial memory and more size that they have a campus we’re effectively a bit smarter and exercise is linked to a pretty big increase in the hippocampus but let’s take it deeper than that what about when we start looking at intensity okay we know that just basic cardio basic exercise improves BDNF levels and can increase the size of our brain but what about intensity how does that play in with that we have to look at another study this study was published in the Journal of Medicine and science in sports and exercise K took a look at a group of individuals broken down into two specific training days okay one day they had them go on a bike where they would push it to ten percent more than their mental area threshold meaning they were pushing on a high intensity the other day they pushed it to negative 20 percent of their fertility threshold so basically 20 percent less their ventilator threshold well what they found was pretty interesting they found that the subjects when they were pushing it all the way like in a high entity interval training fashion at 10 percent more than their ventilator threshold ended up having a 13 and 30 percent respective increase in BDNF levels whereas the group that trained below their ventilator threshold like in a standard cardio form had no change in their BDNF so when we were actually training at a high intensity we saw big improvements of BDNF whereas low intensity no real change okay that right then and there shows that it’s high intensity that we need to be focusing on but what really gets wild with this study is it actually was found that there was no direct correlation between levels of BDNF and vo2 max but there was a correlation between lactate so let me put it like this it basically means that the respiratory rate or the vo2 max or how hard they were breathing didn’t really matter it was more about to lactate response which shows a full body stress for example if I told you to sprint at a hundred percent for like 10 seconds until you just flat-out couldn’t go any more but ten seconds you would likely fatigue simply a systemic overload and lactic acid overload then you would add a vo2 max overload compare that to like running 400 meters where you’d be huffing and puffing and you’d probably tire out simply because you’re breathing a lot okay it’s that ten-second sprint that lactate response that trigger the BDNF growth not the breathing the body is all about seeing this heavy-duty stress and growing and adapting that heavy-duty stress I mean really is about making sure you position yourself with unpleasant situations so that your brain gets tougher the fact is mild stress leads to neurogenesis it leads to the growth of new neurons okay chronic stress does the opposite so if we can have acute bouts of stress that are that we’re in control of we have a powerful effect on neurogenesis on growing our brain you see when the hedonic state of an exercise supersedes the actual stress data that’s when the results happen that’s what’s wild and some of that is perception so the hedonic state meaning like when the unpleasant or close to unpleasant reality of exercise is bigger than the actual stress response on the body itself that’s when we actually create more BDNF so meaning if you’re in a little bit of pain if you’re stressing yourself out a little bit because the workouts so hard you’re gonna have more BDNF but more importantly you’re going to have more permeability of the blood-brain barrier which means the BDNF can actually get in so literally it sounds like I’m crazy when I explain this but exposing yourself to unpleasant physical activity by pushing yourself super hard basically disarms the brain while simultaneously increasing B D and F so the BDNF can actually get inside the brain and trigger growth and this is a scientific fact this isn’t just Thomas just pulling stuff out of his side of his mouth right this is like a real stuff so at the end of the day if you want to get smarter the hit is the poly the most legit way forget nootropics forget all this stuff they have their place behind density interval training and exposing yourself to stress it’s clear that as always make sure you’re keeping it locked in here in my videos and I’ll see you in the next

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HIIT (High Intensity Interval Training) Effect on Your Brain – Thomas DeLauer

Exercise & Blood Flow

Exercise also stimulates the production of new blood vessels aka capillaries – as we make more blood vessels, there are more places for blood to flow, which results in more efficient circulation

Leads to increased blood flow to the brain

Blood Flow & Neurotrophins (BDNF)

Another factor mediating the link between cognition and exercise is neurotrophins, which are proteins that aid neuron survival and function

Exercise promotes the production of neurotrophins, leading to greater brain plasticity, and therefore, better memory and learning

HIIT & BDNF

When you exercise, your muscle cells pump out a protein called FNDC5 – this protein, by fragmenting into a second component called irisin, ramps up production of brain-derived neurotrophic factor, or
BDNF

It’s BDNF that stimulates the production of new neurons or nerve cells and actually helps your brain build new architecture – plus, BDNF protects nerve cells against damage, including damage related to aging

A study published in the journal PNAS found that in 120 older adults, that aerobic exercise training increased the size of the anterior hippocampus, leading to improvements in spatial memory

Exercise training increased hippocampal volume by 2%, effectively reversing age-related loss in volume by 1 to 2 years – increased hippocampal volume is associated with greater serum levels of BDNF

Intensity of Exercise (HIIT vs LISS)

Despite the last study looking at aerobic exercise, it’s been shown that HIIT leads to greater increases in BDNF than LISS as it places more stress on the body:

Study

A study published in the journal Medicine and Science in Sports and Exercise looked at the effects of HIIT vs LISS on BDNF levels in 15 volunteers

On separate days, two subsequent 30-min endurance rides were performed at 20% below the VTh (VTh – 20) and at 10% above the VTh (VTh + 10)

BDNF values (pg x mL(-1)) increased from baseline after exercise at the VTh + 10 (13%) and the GXT (30%). There was no significant change in BDNF from baseline after the VTh – 20. Changes in BDNF did not correlate with VO2max during the GXT, but they did correlate with changes in lactate

Blood Flow & Neurogenesis

*Neurotrophins are proteins that help to stimulate and control neurogenesis, BDNF being one of the most active*

As your increased breathing pumps more oxygen into your bloodstream, more oxygen is delivered to your brain

This leads to neurogenesis – or the production of neurons – in certain parts of your brain that control memory and thinking

*Note that mild stress can increase adult neurogenesis, while prolonged and unpredictable stress has an opposite effect

Possible mechanisms for exercise-induced effects on hippocampal neurogenesis:

When the hedonic component of a physical activity is more significant than the stress response, it may increase the levels of growth factors (BDNF, fibroblast growth factor-2 (FGF-2), insulin-like growth factor-1 (IGF-1) and vascular endothelial growth factor (VEGF)) and neurotransmitters (serotonin (5-HT)) in the hippocampal formation (HF) enough to promote neurogenesis

Neural progenitor cells (NPCs) activated to produce neurons have been identified in the subgranular zone (SGZ) of the dentate gyrus (DG) of the hippocampus and the subventricular zone (SVZ) of the lateral ventricles in rodents, primates, and humans

SVZ and SGZ NPCs in the adult brain are able to generate neurons and glia not only during development but also in adulthood

Exercise leads to an increased cerebral blood flow and angiogenesis and affects blood-brain barrier permeability to increase accessibility of NPCs to blood-derived growth factors, such as VEGF

Running can induce increased hippocampal BDNF levels, leading to increased neurogenesis – supports the existence of quiescent NPCs in the hippocampus, which can be activated when they are challenged

So exercise has the potential to increase hippocampal neurogenesis by releasing neurogenesis-promoting factors in the circulation (even in very old individuals)

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