The Brain-Boosting Power of Aerobic Exercise: Enhancing Learning, Strength Training, and Longevity

Aerobic exercise, often referred to as "cardio," is well-known for its benefits to cardiovascular health. However, its effects on the brain, learning, strength training, and longevity are equally compelling and backed by loads of research.

At one point in my 30’s I neglected aerobic activity and scoffed at the people who were doing long aerobic work on treadmills, stair climbers and ellipticals, but I can admit that I was wrong.

There are benefits to be had from incorporating this type of work into your training. Remember, your heart is a muscle and your cardiovascular system responds to inputs just like other tissues and systems of the body. Training all the types of tissues and systems is important to a well rounded, healthy lifestyle.

Allowing coaches or anyone else to tell you that you don’t need one or the other and approaching health from a binary that says “strength training good… aerobic work lame” or vice versa is a recipe for failure. Health acquisition, just like humans, politics, etc is nonbinary. There is a range within the types of health inputs we consume and where you fall on that range depends on how you would like to express yourself within the world.

I began to shift my perspective after reading “Spark: The Revolutionary New Science of Exercise and The Brain” by John J. Ratey. In this book, Dr. Ratey made very significant arguments for why aerobic activity should be at the core of our longevity journey.

Let’s jump into some of the benefits of aerobic activity and provides actionable strategies for incorporating aerobic activity into your fitness routine.

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1. Aerobic Exercise and Brain Health

Aerobic exercise has been shown to improve cognitive function, memory, and overall brain health. According to Dr. John Ratey, cardio activities increase blood flow to the brain, boosting the delivery of oxygen and nutrients. This stimulates the release of brain-derived neurotrophic factor (BDNF), a protein crucial for neurogenesis (the formation of new neurons) and synaptic plasticity.

Moreover, studies published in Nature Reviews Neuroscience highlight how regular aerobic activity reduces the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. It also helps manage stress and anxiety by regulating hormones like cortisol.

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2. Enhancing Learning Through Aerobic Exercise

Exercise has direct benefits for learning and memory. A study published in The Journal of Pediatrics revealed that children who participated in regular aerobic activity had higher scores in math and reading comprehension. This link is attributed to improved executive function, a cognitive process responsible for decision-making, focus, and problem-solving.

In adults, aerobic exercise has been shown to enhance the ability to acquire and retain new skills, making it an excellent addition for anyone learning new tasks or skills, whether personal or professional.

It’s for this reason that I like to couple aerobic activity with learning experiences. For example, I listen to audiobooks on my run, or combine aerobic work with complex sequence movement tasks. One of the ways in which we can tap into the benefits of combining these is through dance for example. Learning and practicing choreography while moving aerobically is a great way to have fun while moving.

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3. Synergy Between Aerobic Exercise and Strength Training

While strength training builds muscle and power, incorporating aerobic exercise can amplify these gains. According to research in the Journal of Strength and Conditioning Research, moderate aerobic activity improves mitochondrial function, allowing muscles to recover faster and perform more efficiently during resistance training.

Furthermore, studies indicate that engaging in cardio after weightlifting helps remove metabolic waste from muscles, reducing soreness and promoting quicker recovery. This makes aerobic exercise an indispensable companion to strength routines.

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4. Aerobic Exercise and Longevity

The link between aerobic fitness and a longer life is well-documented. In a study published in JAMA it was concluded that individuals with higher cardiorespiratory fitness levels had significantly lower risks of all-cause mortality. The anti-inflammatory effects of aerobic activity, coupled with its ability to improve heart health and metabolic function, contribute to a longer and healthier life.

Dr. Peter Attia, in his book Outlive: The Science and Art of Longevity (which I read earlier this years), underscores the importance of "zone 2 training" (moderate-intensity aerobic exercise) for improving metabolic flexibility and mitochondrial health, which are both key drivers of longevity.

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Practical Ways to Incorporate Aerobic Exercise

To reap the benefits of aerobic activity, consider these strategies:

1. Add Active Recovery Days
   Replace a full rest day with a light aerobic session, such as a brisk walk or cycling at a conversational pace. This promotes blood flow and recovery without overtraining.

2. Combine Cardio with Strength Training
   Incorporate a 10–15 minute moderate-intensity cardio warm-up before lifting weights to activate muscles and improve blood circulation.

3. High-Intensity Interval Training (HIIT)
   Include a short HIIT session (20–30 minutes) once or twice a week to boost VO2 max and improve cardiovascular health.

4. "Zone 2" Training
   Dedicate 30–60 minutes, 2–3 times a week, to moderate-intensity activities like jogging or swimming. Use a heart rate monitor to ensure you're in the target zone (approximately 70% of your maximum heart rate).

5. Reframe Daily Movement
   Add aerobic elements to daily routines. For instance, walk or bike to work, take the stairs instead of elevators, or schedule active breaks during your workday. I like to use fitness trackers to keep myself engaged.

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Aerobic exercise is not just about improving cardiovascular health; it’s a powerful tool for brain health, enhancing learning, optimizing strength training, and promoting longevity. By incorporating even modest amounts of aerobic activity into your routine, you can unlock its transformative potential.

Start small, be consistent, and let aerobic exercise enhance every aspect of your wellness journey!

References:

• Ratey, J. J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown and Company.

• Attia, P. (2023). Outlive: The Science and Art of Longevity. Harmony Books.

• Hillman, C. H., et al. (2009). The Journal of Pediatrics: "The effect of acute treadmill walking on cognitive control and academic achievement in preadolescent children."

• Ross, R., et al. (2016). JAMA: "Association of Cardiorespiratory Fitness With Long-Term Mortality Among Adults Undergoing Exercise Treadmill Testing."