Good luck figuring out how to translate this to human real world efforts because your doctor won't be doing it. Running is out of the question, maybe biking, rowing, ellipticals?
http://onlinelibrary.wiley.com/doi/10.1113/JP271552/abstract
Abstract
Key points
- Aerobic exercise, such as running, enhances adult hippocampal neurogenesis (AHN) in rodents.
- Little is known about the effects of high-intensity interval training (HIT) or of purely anaerobic resistance training on AHN.
- Here,
compared with a sedentary lifestyle, we report a very modest effect of
HIT and no effect of resistance training on AHN in adult male rats.
- We
found the most AHN in rats that were selectively bred for an innately
high response to aerobic exercise that also run voluntarily and increase
maximal running capacity.
- Our results confirm that sustained aerobic exercise is key in improving AHN.
Abstract
Aerobic
exercise, such as running, has positive effects on brain structure and
function, such as adult hippocampal neurogenesis (AHN) and learning.
Whether high-intensity interval training (HIT), referring to alternating
short bouts of very intense anaerobic exercise with recovery periods,
or anaerobic resistance training (RT) has similar effects on AHN is
unclear. In addition, individual genetic variation in the overall
response to physical exercise is likely to play a part in the effects of
exercise on AHN but is less well studied. Recently, we developed
polygenic rat models that gain differentially for running capacity in
response to aerobic treadmill training. Here, we subjected these
low-response trainer (LRT) and high-response trainer (HRT) adult male
rats to various forms of physical exercise for 6–8 weeks and examined
the effects on AHN. Compared with sedentary animals, the highest number
of doublecortin-positive hippocampal cells was observed in HRT rats that
ran voluntarily on a running wheel, whereas HIT on the treadmill had a
smaller, statistically non-significant effect on AHN. Adult hippocampal
neurogenesis was elevated in both LRT and HRT rats that underwent
endurance training on a treadmill compared with those that performed RT
by climbing a vertical ladder with weights, despite their significant
gain in strength. Furthermore, RT had no effect on proliferation (Ki67),
maturation (doublecortin) or survival (bromodeoxyuridine) of new
adult-born hippocampal neurons in adult male Sprague–Dawley rats. Our
results suggest that physical exercise promotes AHN most effectively if
the exercise is aerobic and sustained, especially when accompanied by a
heightened genetic predisposition for response to physical exercise.
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