We need high intensity exercise to maximize brain health… "Not only for exercise interventions to enhance neuroplasticity but “to maximize the therapeutic potential of non-invasive brain stimulation.”
A single bout of cardiovascular exercise can enhance plasticity in human cortex; however, the intensity required for optimal enhancement is debated. We investigated the effect of exercise intensity on motor cortex synaptic plasticity, using transcranial magnetic stimulation. Twenty healthy adults (M age = 35.10 ± 13.25 years) completed three sessions. Measures of cortico-motor excitability (CME) and inhibition were obtained before and after a 20-min bout of either high-intensity interval exercise, moderate-intensity continuous exercise, or rest, and again after intermittent theta burst stimulation (iTBS). Results showed that high-intensity interval exercise enhanced iTBS plasticity more than rest, evidenced by increased CME and intracortical facilitation, and reduced intracortical inhibition. In comparison, the effect of moderate-intensity exercise was intermediate between high-intensity exercise and rest. Importantly, analysis of each participant’s plasticity response profile indicated that high-intensity exercise increased the likelihood of a facilitatory response to iTBS. We also established that the brain-derived neurotrophic factor Val66Met polymorphism attenuated plasticity responses following high-intensity exercise. These findings suggest that high-intensity interval exercise should be considered not only when planning exercise interventions designed to enhance neuroplasticity, but also to maximize the therapeutic potential of non-invasive brain stimulation. Additionally, genetic profiling may enhance efficacy of exercise interventions for brain health.
https://academic.oup.com/cercor/article/30/1/101/5482271?login=false
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My personal experience aligns with these findings. An interesting problem emerged in my 70’s and in close friends of a similar age. Whereas cardiopulmonary capacity can be a limiting factor in HIIT activities when younger, at some point, muscle innervation becomes the limiting factor as the muscle nerve/muscle cell ratio continues to decline.
I experience this situation when climbing very steep hills even on a relatively smooth path (eliminating balance and other factors). I have difficulty climbing fast enough to get out of breath and reach and sustain Zone 5. I can sense that muscle innervation is the limiting factor.
Ironically, one of the best ways to slow or even partially reverse that declining ratio is HIIT.
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Here’s someone who says endurance exercise is a negative for overall fitness:
Common Drive: Endurance Training Mimicks Aging by Killing It - Here’s Proof
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