How long and intense should aerobic exercise be to notice improvements in inhibitory processes?

The duration and intensity of aerobic exercise play a significant role in influencing cognitive functions, including inhibitory processes. Inhibitory processes are essential for functions such as self-control, attentional focus, and the ability to suppress inappropriate responses.

Engaging in aerobic exercise consistently for 40 minutes, three times a week over a four-week period strikes a balance between intensity and duration that has been shown to enhance brain function positively. At this level of exercise, individuals typically experience improvements in cardiovascular fitness, which can lead to more efficient blood flow and oxygen distribution to the brain. This enhanced circulation contributes to neuroplasticity, which is crucial for improving inhibitory control.

Research suggests that moderate aerobic exercise (as indicated by the 40 minutes duration) can stimulate neurogenesis and increase levels of neurotrophic factors, which support cognitive function and resilience in areas of the brain associated with inhibition. Additionally, the frequency of three times per week ensures that the body remains in a state of consistent stimulus, allowing for adaptive changes to occur without overwhelming the individual.

In summary, this choice appropriately combines an effective duration and frequency of aerobic exercise that has been supported by research to promote improvements in inhibitory processes in a relatively short time frame.