The Effects of High Intensity Interval Training on Neuroplasticity

 Introduction:

    High-Intensity Interval Training (HIIT) has become one of the most popular training methods in modern fitness due to its efficiency and powerful physiological effects. Beyond improving cardiovascular fitness and fat loss, emerging research shows that HIIT plays a critical role in enhancing brain health. Through its effects on neuroplasticity and brain-derived neurotrophic factor (BDNF), HIIT helps optimize cognitive function, learning, and mental resilience. Understanding this connection reveals how exercise serves not only the body, but also the brain.

 

What is HIIT?

    HIIT consists of short bursts of intense exercise followed by brief recovery periods. These workouts typically involve movements such as sprinting, cycling, jumping, or bodyweight resistance drills performed near maximal effort. The alternating high and low intensities create strong metabolic and neurological stress, which triggers adaptations in both muscular and neural systems. HIIT is highly time-efficient, often delivering benefits comparable to longer moderate-intensity workouts in a shorter time frame.

 

Neuroplasticity and the Brain:

    Neuroplasticity is the brain’s ability to reorganize itself by forming new neural connections throughout life. This process is essential for learning, memory, skill acquisition, and recovery from injury. Physical exercise has been shown to stimulate neuroplastic changes by increasing blood flow, oxygen delivery, and growth factor activity within the brain. HIIT appears to accelerate these effects by producing brief, intense physiological stress that activates neural adaptation pathways.

 

The Role of BDNF:

    Brain-derived neurotrophic factor (BDNF) is a protein that supports the survival, growth, and differentiation of neurons. It strengthens existing neural connections and encourages the formation of new ones, making it a key driver of learning and memory. HIIT significantly increases BDNF levels more than moderate continuous exercise due to its high metabolic demand. Elevated BDNF enhances synaptic plasticity, improves cognitive performance, and may help protect against neurodegenerative diseases.

 

Research Findings:

    Studies have found that individuals who regularly perform HIIT demonstrate improved executive function, attention, and processing speed. Research also shows increased hippocampal activity and volume, which are associated with memory formation and emotional regulation. HIIT-induced increases in BDNF have been linked to enhanced learning capacity and faster skill acquisition. These findings highlight HIIT as a powerful non-pharmacological tool to promote brain health.

 

 

Practical Applications:

-       Applying High Intensity Interval Training to stroke rehabilitation to quickly create more nerve connections that may have been lost through their traumatic event

-       Implementing new study techniques into the curriculum to aid kids to focus/study more easily 

-       Prioritize physical activities in school/rehab to increase neuroplastic changes

 

         Call to Action: 

-       Creating more studies on how we can manipulate intensity and duration to get long-term effects of High Intensity Interval Training in the brain 

-       Fund more research on High Intensity Interval Training

-       Emphasize exercise and fitness overall more in the school and rehab system (practice what we preach!)

 

          About the Author: 

Jace Falcone is currently a senior at Westfield State University who is graduating in the spring of 2026. He will be graduating with a B.S. in Movement Science with a Sports Medicine Concentration. After graduating he plans on pursuing a Doctoral Degree in Physical Therapy. He can be contacted at  - jgfalcone16@gmail.com

 

Linkedin @ www.linkedin.com/in/jacefalcone

 

 

 

References: 

Ratey, J. J., & Loehr, J. E. (2011). The positive impact of physical activity on cognition. Nature Reviews Neuroscience, 12(2), 135–142.

Szuhany, K. L., Bugatti, M., & Otto, M. W. (2015). A meta-analytic review of the effects of exercise on BDNF. Journal of Psychiatric Research, 60, 56–64.

Hötting, K., & Röder, B. (2013). Beneficial effects of physical exercise on neuroplasticity and cognition. Neuroscience & Biobehavioral Reviews, 37(9), 2243–2257.

Erickson, K. I., Voss, M. W., Prakash, R. S., et al. (2011). Exercise training increases size of hippocampus and improves memory. PNAS, 108(7), 3017–3022.