Finding the Minimum Effective Dose of Cognitive Load
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.
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%
- ScienceDirect Study on Endurance Performance
Prior Brain Endurance Training Boosts Performance
Duration: 20 minutes
- Improvements:
- BET: +24%
- Control: +12%
- Taylor & Francis Online Study on Endurance Performance
Simultaneous Physical and Brain Endurance Training on Fatigue and Tolerance
Duration: 60 minutes
- Improvements:
- BET: +176%
- Control: +86%
- Journal of Practical Studies of Biosciences in Sport Study on Exercise Tolerance
Reducing Fatigue in Endurance Exercise with BET
Duration: 60 minutes
- Improvements:
- BET: +126%
- Control: +42%
- ResearchGate Study on Reducing Fatigue
BET's Impact on Professional Football Players
Duration: 25 minutes
- Improvements:
- Sprint Ability: BET +10% vs. Control +3%
- 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%
- Human Kinetics Journals Study on Football Players' Performance
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
- ScienceDirect Study on Cyclists' Performance
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%
- PubMed Study on Padel Players' Performance
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.
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