The fact that movement is good for human memory is not in itself breaking news. But fitness friends beware: According to science, HIIT workouts in particular should be able to improve memory performance. All the more so when they are combined with brain jogging exercises.
Boost your memory with interval training? This should not only be interesting for young people, but above all for current and future seniors. After all, forms of dementia such as Alzheimer’s are becoming more and more of a widespread disease, which makes early prevention even more important. Reason enough to take a closer look at what the science has to say about HIIT training to improve memory.1
How did the HIIT study work?
Scientists from Canada’s McMaster University have examined the extent to which physical training can promote memory capacity. Her workout choice was HIIT, so High Intensity Interval Training. After all, one can expect particularly fast and pronounced training stimuli with HIIT, according to Prof. Jennifer Heisz, head of the study.
A total of 95 subjects were recruited for the study who had in common that they had not done any sport before. The study participants were divided into three groups. The first two groups had to get on the ergometer three times a week for a 20-minute HIIT workout. With the difference that the second group also did 20 minutes of memory exercises. The third group served as a control group and had only the «task» not to change anything in their lifestyle.
Significantly improved memory in HIIT trainees
Before the start of the study, the subjects were examined in terms of fitness and memory performance. Your BDNF level was also tested (BDNF stands for brain-derived neurotrophic factor and is a protein associated with the growth and functioning of brain cells). After six weeks, the subjects were examined again. It was found that groups 1 and 2 performed significantly better on the memory tests.
The tests were so-called high-interference memory tasks, where you had to memorize similar faces and then tell them apart. And the memory performance (also in terms of BDNF value) increased the more clearly the more the fitness values had improved over time. At the same time, the overall memory boost was highest in group 2 – i.e. in the group that did memory exercises in addition to physical training.
Also interesting: What is the difference between HIIT and HIT?
Stress hormones inhibit memory improvement
Incidentally, there were also exceptions in groups 1 and 2, i.e. people whose memory performance did not demonstrably improve. Here, scientists believe the individuals involved were simply not cut out for HIIT workouts. In such a way that the sporting part of the study led to the release of stress hormones in these test subjects – which are known to be more of a stumbling block than a help for our brain. The hormone blocks potential improvement in memory during HIIT workouts.
That’s why Prof. Heisz and her colleagues are planning a follow-up study that will also take into account less intensive forms of training.
Also interesting: 5 brain jogging apps in the test
Combat forgetfulness in old age
According to Prof. Heisz, the findings are nevertheless important because memory performance in the study had improved after such a short time. In addition, the test subjects – especially from group 2 – showed better performance even in those memory exercises that were not part of the training. It is now important to find out to what extent the results could also help older people in their fight against age-related and pathological forgetfulness.
Training tips from the study authors
Opposite of New York Times Prof. Heisz gave all readers a tip on how they can use the findings of the study for their next workout: «I would suggest memorizing the details of a picture or a landscape.»
So, before your next workout, simply pull out the most beautiful picture of your loved one and sink into all of its heartwarming details. Your memory can only benefit from coupled HIIT training.
Also interesting: This is why interval training is not for beginners
HIIT as an anti-aging weapon
However, HIIT training could not only improve memory and thus counteract mental aging, but also put the brakes on physical decline. According to a study from 2019, HIIT training keeps the cells young, as the researchers were able to determine by examining the ends of chromosomes – the so-called telomeres – of their test subjects. Telomeres are the protective caps on our cells that get shorter as we get older. Short telomeres are associated with a variety of diseases of old age.
The study divided 124 subjects into four groups: a running group, a HIIT group, a strength training (machine-assisted) group, and a no-exercise control group. For six months, the subjects had to train three times a week for 45 minutes. The results showed that telomere length did not change in subjects in the strength training and control groups, while subjects in the running and HIIT groups had a two-fold increase in telomerase activity. One more reason to integrate interval training into your daily sports program.2