[Brain Health] How Exercise and Strength Training Impact Cognitive Function w/ Dr. Mike Zourdos, Anders Varner, Doug Larson and Coach Travis Mash #720
Nov 8, 2023
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Dr. Mike Zourdos discusses the impact of exercise and strength training on brain health. They explore velocity-based training, cognitive function, and the role of BDNF in promoting neuron survival. The importance of preserving myelin thickness, investment in brain health and resistance training, and the concept of proximity to failure for muscle growth are also covered.
Starting early and making exercise sustainable are key to improving cognitive health.
Combining aerobic and resistance exercise maximizes the benefits for brain health.
Challenging yourself, incorporating complex movements, and prioritizing overall health contribute to improved cognitive function.
Deep dives
Start now and make it sustainable
The most important thing for improving cognitive health is to start now. Just like investing in your financial future, starting early is key. Even if you haven't started yet, it's never too late to begin. The next crucial element is making it sustainable. Find an exercise routine that you genuinely enjoy, as this will increase the likelihood of sticking with it for the long term. It's important to remember that it's not just about the short-term benefits, but also about creating a lifestyle that promotes brain health over time.
Prioritize aerobic and resistance exercise
Both aerobic and resistance exercise play important roles in promoting brain health. Aerobic exercise has shown to stimulate the production of brain-derived neurotrophic factor (BDNF), which is essential for the survival and growth of neurons. It also improves memory and cognitive function. On the other hand, resistance exercise helps maintain and increase muscle mass, which has a positive impact on brain health. Prioritizing a combination of both forms of exercise can maximize the benefits for cognitive health.
Train closer to failure and focus on complex movements
When it comes to resistance exercise, training closer to failure has been shown to have a positive effect on BDNF levels and cognitive function. It is important to challenge yourself and push your limits during workouts. Additionally, incorporating complex movements into your training routine can further enhance cognitive benefits. The complexity of the movements engages multiple muscle groups and activates the brain, leading to improved brain health over time.
Take care of overall health and well-being
In addition to exercise, factors such as sleep, stress management, and nutrition play a crucial role in brain health. Getting enough quality sleep, reducing stress, and maintaining a balanced diet are all linked to better cognitive function. Prioritizing overall health and making positive lifestyle choices will contribute to long-term brain health and overall well-being.
Exercise snacks for sustainable fitness
A concept called exercise snacks is a sustainable method for newcomers to ease into exercise. It involves short bursts of activity such as walking or sprinting for one minute. Research shows that even this minimal effort can lead to beneficial changes in sedentary individuals. The key is to find something sustainable for each individual that they can enjoy and adhere to, gradually progressing over time.
The individualized approach to training
The idea that there is no one-size-fits-all approach to training is gaining recognition. Different people respond to different training methods, and individual preferences and activities can play a significant role in adherence. The key is to understand the concepts provided by research and apply them to find a sustainable training routine that works for each individual. Volume and intensity can be tailored to personal needs and goals, while considering factors such as recovery, exercise selection, and variation in response to training stimuli.
Dr. Mike Zourdos is a Full Professor of Exercise Physiology at Florida Atlantic University.
He has contributed over 50 published research papers. He received his PHD in Exercise Physiology from Florida State University in 2012. He is a regular contributor at MASS (Monthly Applications in Strength Sport).
