Think Faster, Play Smarter? HIIT and Step Aerobics Might Boost Your Brainpower

We all know that hitting the gym or going for a run is great for our bodies. But what about our brains? Exercise is increasingly recognised as a fantastic way to keep our minds sharp, too. Now, some interesting research suggests that mixing up your routine with High-Intensity Interval Training (HIIT) and something like step aerobics could give your cognitive skills a noticeable lift.

Researchers recently looked into this, focusing on young male futsal players – futsal being that fast-paced indoor version of football where quick thinking is absolutely key.

What Did the Study Involve?

The scientists took a group of 15 professional futsal players (aged 18-22) and split them into two teams for four weeks.

• Team 1 (The HIITSA Crew): Eight players added a special 50-minute workout to their routine, three times a week. This involved High-Intensity Interval Training (think short, sharp bursts of effort at about 90% max heart rate, followed by brief rests) combined with step aerobics moves on a low step, all done to music. They called this combo 'HIITSA'.
• Team 2 (The Control Crew): Seven players just stuck to their regular futsal training schedule.

Before and after the four weeks, everyone took tests designed to measure things like reaction time, agility, and decision-making – skills crucial for futsal. These tests involved reacting to flashing lights and changing direction quickly, sometimes while dribbling or controlling a ball.

So, What Happened?

The results were pretty clear.

After just four weeks, the players doing the HIITSA workouts got significantly faster and better on all the cognitive tests. They were reacting quicker and making decisions more efficiently.

And the control group? Their scores didn't really change, and in some cases, they got slightly worse.

The researchers also checked if the HIITSA group gained muscle mass, but as expected over only four weeks, there wasn't a significant change. This suggests the improvements in thinking skills weren't just because they got physically stronger, but likely due to changes in how their brains were functioning.

What Does This Mean For You?

Okay, so you might not be a professional futsal player, but these findings are still relevant if you're interested in fitness and health.

1. Brain Boost Potential: It shows that exercise, particularly combining intense bursts with more coordinated, rhythmic activities like step aerobics, can sharpen your mental processing. This could translate to feeling more alert, reacting faster, and maybe even making better decisions in everyday life or your own sport.
2. Time-Efficient Training: HIIT is already popular for being quick and effective. This study suggests that adding a coordination element like step aerobics doesn't just add variety, but might enhance the brain benefits without needing loads more time.
3. Beyond the Muscles: It’s a good reminder that the benefits of exercise go way beyond building muscle or losing weight. Working out stimulates the brain, potentially increasing helpful molecules like BDNF (sometimes called 'brain fertiliser') which supports brain cell health and learning.

While this was a small study focused on young athletes, it adds to the growing evidence that how we exercise can directly impact our cognitive function. Mixing intensity with coordination could be a smart move for both body and mind.

Fancy giving your brain a workout alongside your body? Maybe it's time to dig out that step or try a dance HIIT class!

Interested in the nitty-gritty? You can find the full research paper here: https://www.jhse.es/index.php/jhse/article/download/effects-hiit-step-aerobics-training-performance-futsal-players/113