Moving From Personal Training to Personalized Training
Cognitive Function and Physical Activity
It was approximately 30 years ago that we entered the “decade of the brain.” Since that time, scientific findings, and the application of those findings, to areas such as competitive athletics and academic performance, show the importance of physical activity for enhanced cognitive function. With the aid of evolving technology, we have learned that physical exercise is associated with improved cognitive function and that enhancement of cognitive function is related to a host of positive outcomes in areas such as academics, friendships, family function, team performance, work life, social function, and ultimately, optimal aging.
Given the importance of cognitive function and physical activity to optimal aging and general well-being, the field of personal training can be advanced and enhanced through the integration of neuroscientific principles into the body of knowledge that currently guides practice. Although the past 10 years has evidenced some excellent books in the lay press (see Spark: The Revolutionary New Science of Exercise and the Brain below) discussing exercise and the brain, the concepts contained within have been slow to take hold in practice. At the same time, the body of research on the subject has been increasing at an exponential rate. Armed with a basic understanding of brain function, structure, and development, neuroscientific principles can be integrated into training routines for all age groups thus providing, what to now, has been the missing link in personal training for the 21 century. However, once the link is in place, a door opens ushering in the new age of personalized training characterized by “a system-level understanding of the interactions between molecular events and higher level phenomena, such as cognition and behavior.”
Self-Regulation: The Key to Optimal Aging
It is in the evolution of our cognitive functions that we find what makes us unique as human beings - our ability to set and strive for high-level goals under fluid and, at times, highly variable conditions. However, it is in our striving for high level goals, whether in the gym, on the field, in the workplace, or in school that we run into the brain’s fundamental limitations in using our cognitive abilities for self-regulation. Specifically, as human beings we are constantly struggling with interruptions and distractions emanating from both our inner and outer worlds. These interruptions and distractions limit our ability to process information in our pursuit of our goals and, ultimately, the pursuit of optimal aging. In short, optimal aging is dependent on our ability to manage the interruptions and distractions that interfere with our ability to achieve our goals. Physical activity enhances self-regulation. In return, self-regulation is a necessary component in maintaining behavioral change.
A Spark: No Flame
In 2008, John J. Ratey, MD wrote Spark: The Revolutionary New Science of Exercise and the Brain. Upon a review of the state of the literature as it existed in 2008, Ratey wrote, "The evidence in incontrovertible. Aerobic exercise physically remodels our brains for peak performance." In fact, Ratey makes it clear from an opening quote that it has been known since ancient Greece that that the physical goes with the cognitive. He quotes Plato, "In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection”.
Ignition: 10 Years of Learning
More has been learned since Ratey’s seminal work in 2008. Of interest, is Chong Chen Ph.D.'s book (2017) Plato's Insight: How Physical Exercise Boosts Mental Excellence. Chen's book is up to date, and it contain a lot that that adds to what Ratey offered the study and practice of physical activity 10 years ago (never mind adding to the knowledge of ancient Greece). Specifically, the past 10 years has provided evidence to suggest that combined methodologies (moving and thinking as an integrated endeavor), such as learning a complex movement results in higher achieved physical and cognitive abilities than traditional singular approaches targeting isolated abilities individually or sequentially. Empirical research shows this type of integrated physical and cognitive training in which the cognitive component is done is service of "...physical exercise brings positive outcomes in almost every aspect of daily life and across all age spectrums. Physical exercise builds our brain power and therefore boosts mental excellence."
Martial arts and other tactical fitness bouts are a concrete example of survivalism being promoted through “moving and thinking.” While an intense sport with physical demands, it goes without saying that the brain has some crucial, quick decision making to find success.
An evolutionary theory of human physical activity sheds light on why a simultaneous “moving and thinking” approach to training is superior to a sequential approach in which cognitive training either precedes or proceeds physical training.
"As we adapted to an ever-changing environment over the past million years, our thinking brain evolved from the need to hone motor skills. We envision our hunter-gatherer ancestors as brutes who relied primarily on physical prowess but to survive over the long haul they had to use their smarts to find and store food. The relationship between food, physical activity, and learning is hardwired into the brain's circuitry.”
In other words, ancient man, whether on the hunt or being hunted often found himself pitted against other creatures faster, bigger, and stronger than man. Our ancestors did not always have the luxury of lengthy and involved problem-solving and planning sessions in order to stay alive. Those who could “think on the fly” survived and their genes were passed on. Those who could not tended to perish along with their genetic make up. It was survival of the fittest.
Ignorance: A Double Edged Sword
To date, cognitive function has not assumed a central role in the majority of personal training curricula. A likely explanation for this gross oversight is the human tendency to ignore that which we do not understand. We learn enough and do enough to “get by.” We settle for “good enough” as opposed to striving for mastery. That human beings are not yet extinct, it is reasonable to hypothesize that there is some survival value to overlooking areas of ignorance. If mediocrity is our goal, ignorance may work in our favor more often than not. However, personal training is not about mediocrity. To the contrary, personal training strives for optimal health and well-being.
A Unique Opportunity
Personal training provides an opportunity to move beyond mediocrity to optimization of human potential. At its core we find the application of scientific principles within the context of a human relationship. Emerging from this relationship are mutually agreed upon goals, the development of a plan, the application of problem-solving skills, and the monitoring of progress towards the stated goals. Therefore, by definition, personal training is a cognitive endeavor but seldom appreciated as such. Therefore, personal training that does not addresses cognitive function and its limitations not only ignores science, it ignores what makes us uniquely human. Yet, the typical variables of interest - sets, reps, times, and heart rate ultimately hold more of our attention and focus (both cognitive abilities) than the brain - man’s central processing unit necessary for goal directed behavior and the attainment of general well-being.
Keeping It Real
Armed with up-to-date information, a motivated trainer can easily monitor a client for expected gains in wellness resulting from the incorporation of neuroscientific principles into personal training. Monitoring cognitive function provides vital information on brain health (and therefore the state of the organism) that complements the other physical and emotional variables deemed relevant to the goals at hand. For example, a heart rate monitor can track training induced changes in the heart’s ability to steadily pump oxygenated blood to stressed muscle groups, However, it is a rare occurence to find cognitive function as a measure of interest in a personal training setting. This is not to say it is totally lacking recognition. It has been known for years that physical exercise plays a role in brain development. For the typical personal training dyad, cognitive development is a unplanned byproduct of the exercise program and associated modifications to lifestyle. However, lacking measurement and a well-thought out plan, outcomes are haphazard and characterized by hit or miss activity. If one does not measure the variable of interest, it might as well not exist.
Personalized Training
“If no single science, or approach truly holds the unique key to unravelling the mysteries of brain health...our best chance at developing a truly personalized approach may come from looking at brain and behavior through an ‘integrated’ neuroscience perspective.”
Given this brief review of the inter-relationship between cognitive function and physical exercise, how can personal trainers and their clients raise their work to a new level consistent with our current state of knowledge? I offer several suggestions along with the hypothesis that, if implemented, measurable differences in client outcomes will be noted.
Familiarize yourself with basic brain structure, function, and human cognitive abilities. In particular, learn about executive functions, working memory, and the frontal lobes. These neuroscientific concepts appear to be the most relevant to physical activity and cognitive function.
Incorporate a reliable and valid cognitive screening tool into your client assessment to monitor changes in cognitive function.
Introduce exercises that require thought for masterful performance. When the movement becomes ingrained in muscle memory, change it up so new learning can take place.
Educate the client on cognitive enhancing lifestyle changes in areas such as nutrition, sleep, and stress management.
After 3 months of training, administer your assessment including the cognitive screen tool. Make adjustments to the training plan if needed.
Conclusion and Future Direction of Integrated Cognitive and Physical Training.
Physical activity enhances cognitive function and promotes optimal aging. In return, enhanced cognitive function allows for improved self-regulation and improved human performance. These relationships are hardwired into our genetic make up. However, to date, cognitive function has not been a central focus in personal training. Therefore, contemporary personal training, with the myriad of benefits that it provides, has not kept pace with the neuroscience of physical activity. It is hoped that this brief introduction to the subject will motivate the field of personal training to incorporate some basic neuroscientific principles into training routines with clients young to old with the goal of increasing well-being and optimizing aging. In doing so, personal training will become personalized training.
Follow Trainathlon.com on Instagram @Trainathlon, and on Facebook for more updates, and our growing series on cognitive improvement through programmed exercise, or contact Neal Cohen for more information at NealPsyD@gmail.com.
Annotations.
1.Gordan, E. & Koslow, S.H. (2011). Integrative Neuroscience and Personalized Medicine. Oxford Press
2.Gazzaley, A. & Rosen, L.D. (2016). The Distracted Mind. The MIT Press.
3.Ratey, J. (2008) Spark: The Revolutionary New Science of Exercise & the Brain. Little Brown & Co
4.Chen, C. (2018) Plato’s Insight How Physical Exercise Boosts Mental Excellence. Spensa.co.
5.Ratey, J. (2008) Spark: The Revolutionary New Science of Exercise & the Brain. Little Brown & Co.
6.Gordan, E. & Koslow, S.H. (2011). Integrative Neuroscience and Personalized Medicine. Oxford Press
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By Neal Cohen, Psy.D. Cognitive Coach
Neal Cohen, Psy.D. began his professional career working with mental illness and co-occurring cognitive dysfunction. In 2007, he took up cognitive coaching becoming the first SharpBrains (www.sharpbrains.com) Head Coach working with adults to slow the course of normative aging. Familiar with a variety of client directed cognitive screening instruments, Dr. Cohen works with personal trainers and their able bodied and minded clients in helping them identify screening instruments that clients may want to incorporate into their performance monitoring routine to track the normal course of aging and the response of brain function to personalized training. Dr. Cohen does not assess nor treat any pathological conditions. His sole goal is working with individuals towards obtaining optimal physical and cognitive wellness. At Trainathlon, we consider Dr.Neal to be the expert of the Brainathlon . Check out his work to learn more about the mental side of strength and conditioning.