Note: the self-experiment below is excerpted from (with minor modifications) p. 272 of Smarter Tomorrow. For more on the power of exercise to improve mental performance, read chapter 14, “Sweat”. To run a full version of this self-experiment, follow the instructions for a 12-week program in chapter 4, "The Nuts and Bolts".
The following experiment will compare the effects of two interventions on your executive function. In one intervention, you will do coordination exercises or HIIT (make sure to pick EITHER coordination exercise OR HIIT and stick with it throughout the experiment). The other intervention will be to do no exercise.
Materials
Cost: Low ($0 to $50)
Complexity: Medium
How to Customize
(2) a tae kwon do workout (e.g., video here)
(3) a yoga sequence (e.g., video here)
You may want to watch the videos above to get the movements right or you can just follow the instructions below.
If you choose the HIIT workout, I like the Johnson & Johnson 7-minute HIIT workout app (video here) because it has a warmup and cool down, too, which will push you to a little over 10 minutes total. There are plenty of other high-quality apps available. You can also use a free 7-minute workout app online and set the timer for 10 minutes so that you repeat the first 3 minutes of it at the end.
Directions
Exercise Instructions (pick ONE of the three options below):
HIIT 7-minute workout (about 10 minutes with warmup and cool down)
See video here for guidance.
Here are the instructions for the 7-minute HIIT workout. There are also some stretches before and after the workout that will take you to the 10-minute total.
Tae kwon do workout: (take approximately 43 seconds for each of the 14 movements below).
See video here. Thanks to Tae Kwon Do black belt Nima Veiseh for input on this video.
Yoga (sun salutation sequence: inhale and exhale with the instructions below; take 50 seconds for each of the 12 poses):
See video here but note that you'll need to start the video over to get a full 10 minutes.
Sources from the Endnotes of Smarter Tomorrow:
The following experiment will compare the effects of two interventions on your executive function. In one intervention, you will do coordination exercises or HIIT (make sure to pick EITHER coordination exercise OR HIIT and stick with it throughout the experiment). The other intervention will be to do no exercise.
Materials
- Marbles (to make the test randomized)
- A timer
- Your performance-based executive function test (for examples, flip to the end of chapter 7, "New IQ").
- Clothing you can exercise in and a space where you can lie down and kick, or walk
- If you choose to do the 7-minute HIIT workout: a chair, a surface for push-ups and sit-ups, a wall for wall-sits, and a 7-minute HIIT work- out app (or just follow the instructions below)
- Your Neurohacker's Lab Notebook where you'll record your experiment and your results (see chapter 5, "Organize to Motivate")
Cost: Low ($0 to $50)
Complexity: Medium
How to Customize
- If you have any injuries or medical concerns, check with a doctor before starting an exercise regimen. If the tae kwon do workout or the 7-minute HIIT workout exercises don’t work for you (especially if you need lower-impact exercises), try walking or biking instead, but make sure to do HIIT with these, too—that is, one minute of high intensity, then one minute of lower intensity, then repeat). Or, if you prefer yoga to a workout, try the sun salutation exercises.
- You have a choice of three exercise protocols (remember ONLY CHOOSE ONE! If you alternate, you'll confuse your results):
(2) a tae kwon do workout (e.g., video here)
(3) a yoga sequence (e.g., video here)
You may want to watch the videos above to get the movements right or you can just follow the instructions below.
If you choose the HIIT workout, I like the Johnson & Johnson 7-minute HIIT workout app (video here) because it has a warmup and cool down, too, which will push you to a little over 10 minutes total. There are plenty of other high-quality apps available. You can also use a free 7-minute workout app online and set the timer for 10 minutes so that you repeat the first 3 minutes of it at the end.
- If you decide to do any of the interventions outside in nature, you should do all of them outside. Being in nature is, itself, an intervention shown to improve mental performance.
Directions
- Take the performance-based executive function test you’ve chosen for your daily tracking (for examples, flip to the end of chapter 7, "The New IQ"). Record your scores in your Neurohacker’s Notebook.
- Check your randomization schedule to know which intervention you are supposed to do that day.
- On days when you are supposed to exercise, follow the instructions for your chosen 10-minute exercise (again, do the SAME type of exercise every time - see below for step-by-step instructions).
- On days when you are supposed to do nothing, do nothing! Just sit and rest for 10 minutes.
- Take the executive function test from step 1 again. Record your scores.
Exercise Instructions (pick ONE of the three options below):
HIIT 7-minute workout (about 10 minutes with warmup and cool down)
See video here for guidance.
Here are the instructions for the 7-minute HIIT workout. There are also some stretches before and after the workout that will take you to the 10-minute total.
- Dynamic stretches with leg raises for 20 seconds, stretches from side to side for 20 seconds (10 on each side), torso rotations for 20 seconds (10 on each side), forearm extension stretches for 20 seconds (10 on each side).
- Jumping jacks for 30 seconds, then rest for 10 seconds.
- Wall sit for 30 seconds, then rest for 10 seconds.
- Push-up for 30 seconds, then rest for 10 seconds.
- Abdominal crunches for 30 seconds, then rest for 10 seconds.
- Step-ups onto chair for 30 seconds, then rest for 10 seconds.
- Squats for 30 seconds, then rest for 10 seconds.
- Triceps dips on chair for 30 seconds, then rest for 10 seconds.
- Plank for 30 seconds, then rest for 10 seconds.
- High knees—running in place for 30 seconds, then rest for 10 seconds.
- Alternating lunges for 30 seconds, then rest for 10 seconds.
- Push-ups and rotations for 30 seconds, then rest for 10 seconds.
- Side planks for 15 on each side (total of 30 seconds), then rest for
10 seconds. - Inner thigh stretches (butterfly stretches) for 30 seconds, hamstring
stretches for 20 seconds (10 on each side), quadriceps stretches for 20 seconds (10 on each side), triceps stretches for 30 seconds (15 on each side).
Tae kwon do workout: (take approximately 43 seconds for each of the 14 movements below).
See video here. Thanks to Tae Kwon Do black belt Nima Veiseh for input on this video.
- Rotate the shoulders, arms, hips.
- Rotate the knees, lift the knees and pull your knees outward and
inward. - Light jogging, followed by star jumps.
- Push-ups then sit-ups.
- Light jogging, followed by star jumps.
- Leg raising, right and left.
- Switch stance, then double switch.
- Turning kicks (how to do a turning kick here)
- Axe kicks.
- Frontkicks.
- Sidekicks.
- Back kicks or reverse side kicks.
- Reverse turning kicks.
- Squats and side stretching.
Yoga (sun salutation sequence: inhale and exhale with the instructions below; take 50 seconds for each of the 12 poses):
See video here but note that you'll need to start the video over to get a full 10 minutes.
- Prayer pose—exhale
- Raised arm salute—inhale
- Forward fold/hand to foot—exhale
- Left leg lunge—inhale
- Downward dog—exhale
- Staff pose/8-point salute—inhale
- Cobra—exhale
- Downward dog—inhale
- Right leg lunge—exhale
- Forward fold/hand to foot—inhale
- Raised arm salute—exhale
- Prayer pose—inhale
Sources from the Endnotes of Smarter Tomorrow:
- Hsieh, Shu-Shih, et al. “Systematic Review of the Acute and Chronic Effects of High-Intensity Interval Training on Executive Function across the Lifespan.” Journal of Sports Sciences 39 (1): 10–22, 2020. doi.org/10.1080/02640414.2020.1803630; Stenfors, Cecilia U. D., et al. “Positive Effects of Nature on Cognitive Performance Across Multiple Experiments: Test Order but Not Affect Modulates the Cognitive Effects.” Frontiers in Psychology 10 (July 2019). doi.org/10.3389 /fpsyg.2019.01413; Hsieh, Shu-Shih, et al. “Systematic Review of the Acute and Chronic Effects of High-Intensity Interval Training on Executive Function across the Lifespan.” Journal of Sports Sciences 39 (1): 10–22, 2020. doi.org/10.1080/02640414.2020.1803630.
- “10 Minute Taekwondo Workout.” YouTube, n.d. youtube.com/watch?v=Ujly7l3-xUM.
- Lifehack. 2013. “7-Minute Workout.” YouTube. youtube.com/watch?v=ECxYJcnvyMw; Rey- nolds, Gretchen. “The Scientific 7-Minute Workout.” New York Times, May 9, 2013. well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/.
- “Surya Namaskar.” Wikipedia, November 9, 2020. en.wikipedia.org/wiki/Surya_Namaskar.