Cardiovascular health is directly linked to brain health. Concussion symptoms can have an adverse effect on cardiovascular outcomes such as heart rate and blood pressure. Nausea, dizziness, confusion, fatigue, headaches, and other symptoms cause increases in heart rate which puts added stress onto the heart increasing blood pressure, increasing the risk of cardiovascular health events.
Engaging in regular cardiovascular and aerobic activities help to improve brain injury and concussion recovery by managing blood flow which in turn improves blood flow to the brain to improve symptoms.
Further engaging in at least 30 minutes of cardio activities per day improves overall health outcomes by strengthening your heart, preventing deconditioning and improves both stamina and endurance.
Whether you are starting exercise for the first time or returning to exercise after injury, strength training and cardiovascular activity can help to improve strength, mobility, cognitive function and overall quality of life.
High Intensity Interval Training (HIIT)
High intensity interval training, or HIIT, involves performing short bursts of high intensity exercise followed by periods of rest or low intensity exercise. Most people associate HIIT workouts with cardio activities, but they can also involve strength moves to combine resistance and cardio together.
Why choose HIIT training over other forms of cardio activity?
Since most HIIT workouts are based on bursts of intensity, you pick the intensity and can adjust the challenge to suit your needs. As a general rule, during the “workout” phase, you want to be working at an intensity of 6-7/10; you should feel challenged, perhaps a little sweaty, be able to talk but not hold a consistent conversation.
If HIIT sounds a little intimidating or you are feeling like it might be too hard on your body, you may want to consider a low impact HIIT program instead. HIIT doesn’t necessarily have to incorporate high impact movements like jumps and plyometrics.
Low Impact HIIT Program
Tabata is a form of high intensity interval training where you perform an activity at high intensity for 20 seconds followed by 10 seconds of rest for short rounds of 2 minutes. This type of interval training is well suited for individuals recovering from a brain injury because the workout intervals are short, there is ample rest time, and you pick your intensity level.
There are multiple rounds to a Tabata routine so you can group exercises together based on target muscles, position (standing/seated/on the floor), or even by equipment making it easier to manage symptoms associated with positional changes or too much stimuli.
I created this program for a group of brain injury survivors and caregivers in a workshop I taught earlier this summer. During this workout we will complete 3 rounds of 4-minute Tabata intervals targeting different areas of the body:
Tabata #1: Lower Body
Tabata #2: Upper Body
Tabata #3: Core
We round out our workout with a cool down of static stretches as our heart rate returns back to a resting level.
This workout is a low impact HIIT workout meaning we are performing activities that do not involve jumping or high impact on the joints, making it adaptable to a wide range of activity levels.
You can return to this workout many times through your recovery and beyond as a way to track your improvements and progress. Always start with an exertion level or intensity that is below the onset of symptoms so you can monitor how your body responds to the workout and in the 24 hours that follow; especially if you are new to exercise or starting back after some time.
As your body adapts to the routine and becomes tolerant to the exercise load, gradually increase the intensity to continually see improved endurance and stamina changes.
Modifications for all moves in this workout are also provided below.
Exercises and Modifications for this Low Impact HIIT program:
Tabata #1: Lower Body
Exercise | Modifications |
Squat | Sit to Stand or Seated Heel Press |
Skater Jumps | Sit Step or Seated Side Step |
Reverse Lunge | Leg Curl or Alternating Knee Extension |
Calf Raise | Seated Calf Raise |
Tabata #2: Upper Body
Exercise | Modifications |
Push Up | Chest Press |
Bicep Curl | Seated Bicep Curl |
Lateral Raise | Low Wall Angel |
Tricep Dips | Seated Tricep Push or Tricep Extension |
Tabata #3: Core
Exercise | Modifications |
Table Top Hold | Wall Plank or Core Bracing |
Supine Heel Drops | Lean Backs |
Bridging | Seated Forward Lean |
Knee Touch | Side Reaching |
Brain Injury Recovery & Exercise Professionals
As exercise professionals, we know that everyone can benefit from regular exercise or physical activities when these movements are performed efficaciously. This is even true for people who have sustained a traumatic brain injury. Professional guidance from a certified exercise physiologist, who understands the barriers to movement and exercise, can help you achieve your physical activity goals.
If you are recovering from an injury and have questions about or need guidance on starting or getting back to an exercise routine, contact us today for a complimentary consultation and find out how our team can help you.
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