Train Your Brain At The Gym

Strength training makes your body more fit, but now scientists believe it can also get your brain into better shape.

Brazilian researchers found that older adults with mild cognitive impairment — MCI — who completed a strength-training program improved their memory and prevented shrinkage in brain regions involved in remembering.

People with MCI experience cognitive decline beyond what is expected with normal aging but can still perform daily activities independently. They do, however, face a much higher risk of dementia, with about 10 percent developing the condition annually.

“The study showed that weight training is a strong ally against dementia, even for people who are already at high risk of developing it,” says Universidade Estadual de Campinas’ Isadora Ribeiro.

For their study, the research team split the study participants — 44 older adults diagnosed with MCI — into two groups. The control group maintained their normal activity, while the other underwent a strength-training program twice weekly for 24 weeks.

Each session included three sets of 10 reps on 10 common weight machines. The moves, which targeted all the major muscle groups, included leg extensions, seated leg curls, leg presses, chest flies and lat pulldowns.

Participants worked at about 80 percent of their maximum capacity — the scientists say the intensity appears key to reaping brain benefits.

At the end of the study, the training group showed significantly improved verbal episodic memory, meaning they were better able to recall specific events, conversations and information.

The researchers say that strength training might be one of the most effective ways to boost cognitive performance for the millions of people with MCI.