significant benefit in people with traumatic brain injury. The cognitive benefits were strongly correlated with improvement in cardiorespiratory fitness. In this study, a training regimen of cycling improved gait and
executive functions in people with Parkinson’s disease. Recum- bent bicycles were used to train participants. Duration of the exercise program started at 20 minutes and 60% of intensity per session, and was then increased by steps of 5 minutes and 5% of intensity every week, until participants reached 40 minutes of training at 80% intensity. Bike speed was maintained at 60 revo- lutions per minute. The program lasted 12 weeks, with three training sessions per week. Another study in the elderly at risk with Alzheimers disease
done with walking as the main form of exercise showed a 1,800% increase in memory, language ability, attention, and other cogni- tive parameters as compared to the non-exercisers. The exercise group only spent about 2.5 hours/week exercising.
Building Muscle and Brain Optimization Compared to aerobic exercise for brain health, resistance
training has not been studied nearly as much. However, the data that we do have appears to show just as much benefit for the brain as other forms of exercise. The advantage of resistance training is that it improves strength and muscle maintenance better than aerobic exercise. A study in the Journal of International Neuropsychological
Society looked at two different forms of exercise—resistance training and toning/balance training—in order to assess the brain benefits, cognition and brain volume. The study was done with
older women and was 52 weeks in duration. It compared resis- tance training (either once- or twice-weekly) or balance-and- toning (twice-weekly). The cognition measures were executive functioning and memory, and they were assessed before the study began, immediately after the 52 weeks of training and 1 year after the study training ceased. Brain volume was also assessed at those time points. The resistance training, whether it was once or twice per week, improved the brain metrics better than the toning/balance training. So older women with as little as 1-2 times per week of lifting can increase their brain size and improve their memory. A study out of Australia from the University of Sydney,
showed a direct correlation between building muscle and improv- ing one’s memory and cognitive functioning. The results were part of the SMART (The Study of Mental and Resistance Training) study which was a randomised, double-blind trial involving 100 older adults with Mild Cognitive Impairment (MCI), aged between 55 and 86. The participants were divided into four groups doing either:
• Resistance exercise and computerised cognitive training; • Resistance exercise and a placebo computerised training (watching nature videos); • Brain training and a placebo exercise program (seated stretch- ing/calisthenics); or • Placebo physical exercise and placebo cognitive training.
The resistance exercise prescribed was only two weight lifting
sessions per week for 6 months. Besides showing a direct strength to brain benefit, the study also showed that resistance training is
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