Effect of High Intensity Interval Training Compared to Continuous Training on Cognitive Performance in Young Healthy Adults: A Pilot Study

Abstract

To improve cognitive function, moving the body is strongly recommended; however, evidence regarding the proper training modality is still lacking. The purpose of this study was therefore to assess the effects of high intensity interval training (HIIT) compared to moderate intensity continuous exercise (MICE), representing the same total training load, on improving cognitive function in healthy adults. It was hypothesized that after 6 weeks (3 days/week) of stationary bike training, HIIT would improve executive functions more than MICE. Twenty-five participants exercised three times a week for 6 weeks after randomization to the HIIT or MICE training groups. Target intensity was 60% of peak power output (PPO) in the MICE group and 100% PPO in the HIIT group. After training, PPO significantly increased in both the HIIT and MICE groups (9% and 15%, p < 0.01). HIIT was mainly associated with a greater improvement in overall reaction time in the executive components of the computerized Stroop task (980.43 ± 135.27 ms vs. 860.04 ± 75.63 ms, p < 0.01) and the trail making test (42.35 ± 14.86 s vs. 30.35 ± 4.13 s, p < 0.01). T exercise protocol was clearly an important factor in improving executive functions in young adults.

Keywords: cognition; exercise physiology; exercise training; high intensity interval training; moderate intensity continuous exercise.

Figure 1

Schematic illustration of our two training modalities. Each training session was preceded by a 5-min standardized warm-up followed by a 5 min passive recovery. HIIT training (A) was 15 s at 100% of PPO and 15 s passive recovery (2 × 20-min). MICE training (B) was a 34-min exercise at 60% of PPO. Note: PPO, peak power output; HIIT, high intensity interval training; MICE, moderate intensity continuous exercise.

Figure 2

The magnitude of the training effect on cognitive performance for the Trail task and the Stroop task. An increase in effect size corresponds to a decrease in reaction, which means an improvement in cognitive performance.