The physiological and metabolic benefits of High Intensity Interval Training (HIIT) are both well-known and well-researched. There are few better approaches than HIIT for effectively and efficiently burning calories, stimulating fat loss, regulating blood sugar, stimulating muscle growth, improving aerobic and anaerobic capacities, and more.
Researchers have set their sights on uncovering exercise’s impact on mental health and cognitive functioning.
The signs that exercise can be as effective as medication and other treatments for improving mental health and improving cognitive abilities are positive. As with the physiological changes associated with training, one question is, are there varying benefits to mental performance, depending on your choice of exercise modality?
Or more specifically to HIIT, does this form of exercise also trump other forms of cardio work in the mental health and mental performance domain as well?
HIIT and depression
A recent study by XU et al. (2024), looked for the optimal exercise intensity best suited to preventing and treating depressive disorders.
They delved into the effects of HIIT on brain neural system plasticity — one of the factors believed to be a significant contributor to the onset depressive symptoms.
Experts believe that neurodegenerative changes can occur as a result of prolonged exposure to different environmental stresses, leading to the onset of depressive symptoms.
The study demonstrated that HIIT significantly reduced depressive-like symptoms in the face of stress. Behavioural tests revealed positive effects of HIIT on anxiety, depression, and cognitive function.
HIIT exercise also increased neurogenesis-related variables, actually indicating that it might enhance neuroplasticity. Good news for the prospect of these benefits not just continuing, but improving long-term.
HIIT training also suppressed levels of oxidative stress markers, and influenced stress response markers, serotonin, and corticosterone.
The findings underscore the power of HIIT in preventing and alleviating depressive symptoms, by helping us cope with stressors, through its impact on neuroplasticity, neurogenesis, oxidative stress, and stress response markers.
But what about cognitive performance
Another recent systematic review by Gilson et al. (2023), delved into the impact of acute and chronic HIIT on cognitive function in adults.
The study recruited sedentary university workers and put them through an 8-week HIIT program that was integrated into their work routine. The results showed a positive association between high-intensity exercise and cognitive function.
Participants reported higher satisfaction levels with work, and measurable improvements in both cardiorespiratory fitness, but also work productivity were found as well.
The takeaways
With HIIT being a time efficient mode of training that produces impressive physiological benefits, this research might indicate that it’s also an ideal exercise approach for mental health, cognitive ability and job productivity and satisfaction as well.
It’s ability to efficiently improve mood but also to improve cognitive performance in the workplace makes it an ideal training approach for time-poor, under-pressure and often sedentary working professionals.
Interestingly, those aged in their late 30s and early 40s are statistically some of the most mentally vulnerable people in society. It is an age group that we see commonly experiencing the early stages of major depressive disorder.
As a result, researchers advise employers to explore the potential of HIIT in diverse occupational settings, and provide the facilities and opportunities for employees to embrace this mode of training. Workplace gyms are growing in popularity, with a wide selection of equipment options. In addition, providing access for staff to personal trainers, classes and small group work is an ever-growing space.
As indicated in the recent ACSM Industry Trends, published in February, Training for Mental Health, and Workplace Health and Fitness offerings were at the top of the list both locally and abroad. The fitness industry must heed the call of members, trainees and fitness enthusiasts, that these are a priority for the industry.
Not only that, but happier and more productive workers are also better for business, so investing in this space is a no-brainer for workplaces.
By bridging the gap between theory and practice, HIIT holds the promise of revolutionising workplace health promotion, empowering employees to thrive in both body and mind.
References
Xu, Y. et al., (2024). Clinical value and mechanistic analysis of HIIT on modulating risk and symptoms of depression: A systematic review. International Journal of Clinical and Health Psychology.
Gilson, N. D., (2023). High intensity and sprint interval training, and work-related cognitive function in adults: A systematic review. Scandinavian Journal of Medicine and Science in Sports.