Let’s HIIT the gym and give our brains the workout they deserve!
High-Intensity Interval Training (HIIT) isn’t just great for your body—it’s a powerful tool for boosting brain health and supporting long-term brain longevity. In today’s busy world, exercise often gets pushed aside as work, family, and daily responsibilities take priority. That’s where HIIT comes in.
HIIT workouts last 30 minutes or less and alternate between short, intense bursts (80-100% of your max heart rate for 60 seconds) and recovery periods (50-70% of your max heart rate for under four minutes). This time-efficient approach not only fits into hectic schedules but also delivers remarkable benefits for brain health.
HIIT has been shown to significantly boost brain-derived neurotrophic factor (BDNF) levels more effectively than continuous exercise, both during and after workouts (Marquez et al., 2015). BDNF is a key protein that promotes neuronal survival, growth, and synaptic plasticity—the foundation of learning and memory. In simpler terms, BDNF supports brain health, cognitive performance, and overall neuronal function. Notably, BDNF signaling is emerging as a promising target for optimizing brain health (Seidler & Marrow, 2022; Rothman & Mattson, 2013). Research shows that just 20 minutes of HIIT can increase serum BDNF levels by 37.7%, compared to only a ~23% increase with continuous exercise (Marquez et al., 2015). These findings highlight HIIT’s potential as a powerful tool for brain optimization.
One reason for this boost in BDNF levels is due to elevated lactate, a metabolite produced during intense exercise like HIIT. While lactate was once thought to simply cause muscle soreness, research shows it plays a vital role in the brain. In the brain, lactate enhances BDNF production and serves as an energy source, fueling neuronal activity during exercise (Quistorff et al., 2008; van Hall et al., 2009). Additionally, lactate may drive the neuroplasticity and neuroprotection linked to exercise (Huang et al., 2021).
HIIT also enhances cerebral blood flow (CBF) by increasing friction on blood vessel walls—a process called endothelial shear stress. This stress triggers the release of nitric oxide (NO), causing blood vessels to dilate and improving blood flow and oxygen delivery to the brain. Over time, this process stimulates new capillary growth (i.e., angiogenesis) and enhances blood vessel flexibility. These changes support brain health by improving nutrient delivery, promoting neuroplasticity, and reducing the risk of cerebrovascular disease, further reinforcing HIIT’s role in brain health and longevity.
Incorporating HIIT into your routine is a time-efficient and scientifically backed way to boost brain health and longevity. By elevating BDNF levels, enhancing cerebral blood flow, and promoting neuroplasticity, HIIT supports cognitive performance, learning, and memory while protecting against age-related brain decline. So, let’s HIIT the gym—your brain will thank you!
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