Finding the Minimum Effective Dose of Cognitive Load
Exploring the brain's untapped potential is essential for pushing the boundaries of human performance. This blog post investigates the latest findings on cognitive load, focusing on the necessary duration to effect significant improvements. Recent research pinpoints a 'minimum effective dose' for cognitive training: 20 minutes per session, three times a week, with an option to increase up to 60 minutes per session, four to five times a week. This guideline offers clarity on the volume of training needed for cognitive advancement.
For practitioners utilizing multiple short-duration tasks, a recalibration of task duration is advised, given the lack of evidence for the effectiveness of one-minute tasks.
Brain Endurance Training Research
Concurrent Brain Endurance Training Enhances Endurance Performance
Duration: 20 minutes
Improvements:BET: +32%Control: +12%
Prior Brain Endurance Training Boosts Performance
Duration: 20 minutes
Improvements:BET: +24%Control: +12%
Simultaneous Physical and Brain Endurance Training on Fatigue and Tolerance
Duration: 60 minutes
Improvements:BET: +176%Control: +86%
Reducing Fatigue in Endurance Exercise with BET
Duration: 60 minutes
Improvements:BET: +126%Control: +42%
BET's Impact on Professional Football Players
Duration: 25 minutes
Improvements:Sprint Ability: BET +10% vs. Control +3%
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Agility: BET +8.9% vs. Control +4.3%
Attention: BET +42%
Error Rate: BET - 69% vs. Control - 21%
Cognitive Performance: BET +11% vs. Control +4%
Enhancing Endurance and Cognitive Performance in Cyclists
Duration: 60 minutes for exhaustion study; 30 minutes for time trial
Improvements:Time to Exhaustion at 80% PPO: BET +11.4%, Control +3.4%
20-minute Time Trial: BET +550 meters, Control +135 meters
Training Soldiers' Brains and Bodies for Improved Endurance
Duration: 45 minutes
Functional improvements in brain regions related to demand, effort, and fatigue perception.
Boosting Padel Players' Performance Through BET
Duration: 20 minutes
Improvements:Volley Shot: BET +24%, Control +17%Drive Shot: BET +16%, Control +12%
This body of research highlights the significant role of cognitive load in elevating both physical and cognitive performance across a range of activities. It underscores the critical nature of strategic cognitive training in achieving top performance, establishing new standards for training regimens globally.