Low-Load Resistance Exercise Improves Cognitive Function in Older Adults

Abstract

Introduction: Resistance exercise (RE) training is widely recommended for increasing muscle strength and mass in older adults. RE is also a potential stimulus to improve cognitive functions (CF), but the best protocol for this purpose is unknown. Objective: To compare the effects of different RE protocols on CF in the same group of individuals. Methods: Twenty-four older adults were randomized (cross over) to control (CON) and lower limb RE protocols with high load (HL - 80% of 1RM), low load (LL - 30% of 1RM) and LL with blood flow restriction (LL-BFR - 30% of 1RM and 50% BFR). For CF assessment, participants underwent the Stroop test before and after each RE protocol. Results: Reduction in response time for Stroop neutral stimuli was greater after LL (effect size (ES) = -0.92) compared to CON (ES = -0.18) and HL (ES = -0.03), but was not different from LL-BFR (ES = -0.24). The reduced response time was associated with reduced parasympathetic modulation and increased cardiac output across protocols. Conclusion: LL was the most effective RE protocol to improve CF of older adults and a potential beneficial effect of LL-BFR on CF (non-significant) was identified. Therefore, LL resistance exercise appears to stimulate acute cognitive improvements in healthy older adults, probably through exercise-induced optimal autonomic modulation changes. Level of Evidence I; Therapeutic studies-Investigating the results of treatment.

Strengthening the Brain—Is Resistance Training with Blood Flow Restriction an Effective Strategy for Cognitive Improvement?

“…Also, for resistance training with BFR, a first investigation by Sardeli et al [ 143 ] had observed positive effects on cognitive functions (Stroop-test) immediately after a low-load resistance training with BFR (30% of 1RM) [ 143 ]. Except for this first investigation of Sardeli et al [ 143 ], there are to our knowledge currently no further studies available (neither short-term nor long-term study) which directly examine the effects of localized hypoxic exposure on cognitive performance.…”

“…Also, for resistance training with BFR, a first investigation by Sardeli et al [ 143 ] had observed positive effects on cognitive functions (Stroop-test) immediately after a low-load resistance training with BFR (30% of 1RM) [ 143 ]. Except for this first investigation of Sardeli et al [ 143 ], there are to our knowledge currently no further studies available (neither short-term nor long-term study) which directly examine the effects of localized hypoxic exposure on cognitive performance. Based on the first hint that localized hypoxia is beneficial for cognition, we want to outline several reasons why localized hypoxia during a resistance training (e.g., trough BFR) might be a promising intervention strategy which is likely to increase the efficiency of resistance training regarding the enhancement of cognitive functions in the following:…”

“…It was observed that participants with an improved cognitive performance after exercise showed a higher cortical activity in prefrontal areas during the exercise sessions (termed as responders) in comparison to participants with no cognitive improvements (termed as non-responders) [ 204 ]. In consideration of these insights, the enhanced performance in the Stroop test after a low-load resistance training with BFR observed in the investigation of Sardeli et al [ 143 ] may have been caused by higher levels of oxygenated hemoglobin in the prefrontal cortex [ 143 ].…”

Current Techniques Used for Practical Blood Flow Restriction Training: A Systematic Review

“…70% of the 1 repetition maximum [1RM]) (5), a number of systematic reviews and meta-analyses demonstrated that low-load resistance training (20-30% 1RM) with BFR can induce similar gains in muscle mass and slightly less, but comparable improvements in strength in healthy young (56,99) and older adults (19,56) as well as in patients undergoing rehabilitation (37,57). Furthermore, research has shown that the application of BFR does not only increase muscle size and strength, but may also positively influence angiogenesis (6), vascular/endothelial function (35,97), bone health (13,44), cognitive function (94,105), and pain perception (39,48,49). For instance, studies have revealed that BFR training can also be used as a sufficient training method to induce cardiovascular (e.g., increased maximal oxygen uptake) (1,4,11,86) as well as functional and perceptual improvements (e.g., increased physical function, strength, and reduced pain) (25,40,51).…”

Resistance training with blood flow restriction and cognition in elderly women (project “forte-mente-ativa”): study protocol

“…Some studies have analyzed the effects of moderate load resistance training (MLRT) in cognitive function and physical performance of elderly subjects; however, it is not clear how, or if, BFRRT alters the cognitive function in older individuals. A recent study investigated the acute effects of BFRRT on cognitive function of elderly, using the Stroop test, and have reported that a single BFRRT session (composed of 4 sets, being 1 of 30 repetitions and 3 of 15 repetitions, with 30% of 1RM and 50% total blood flow restriction) was able to reduce the execution time of the test, indicating an improvement in the cognitive function 7 .…”