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Type 2 diabetes means that a person's pancreas can not produce enough insulin to regulate their blood sugar. Overtime, the increase in blood sugar can pose serious health risks, such as cardiovascular complications and strokes. Fortunately, the dangers can be kept if people make healthy life decisions. It is widely accepted that fitness plays a vital role in regulating blood sugar, but one study sheds light on the fact that exercise is especially beneficial.
According to a study published in the Scandinavian Journal of Medicine and Science in Sport, high intensity interval training increases glucose metabolism in muscles as well as insulin sensitivity in diabetes-type 2. Already after a two-week training period, the glucose uptake in the thigh muscles has returned to a normal level.
The project studied the health effects of high intensity interval training in healthy people and diabetics, and the results are encouraging.
"HIIT has a rapid impact on metabolism, however, no major difference has been demonstrated between HIIT's impact and continued training of moderate intensity over a longer period." The main benefit of high intensity interval training is mainly that it takes less time, "said PhD candidate Tanja Sjöros.
First in the study, healthy men in their forties and fifties followed a high intensity interval workout or a traditional moderate intensity workout. Later, a group of people with insulin resistance performed a similar training program of two weeks. Some of them had type 2 diabetes and other prediabetics, that is, their blood glucose was high but not yet high enough to indicate type 2 diabetes.
"Before the start of training, glucose metabolism and insulin sensitivity of insulin-resistant people were significantly reduced compared to the group of healthy people." Thigh muscles reached the baseline in the control group in good health, "explains Sjöros.
In HIIT, the training sessions are very intensive but short and followed by a recovery period. For example, HIIT can be performed in 30-second workouts of maximum intensity and with recovery sessions of a few minutes.
Glucose metabolism and insulin sensitivity improved both after high intensity workouts and continuous workouts of moderate intensity. The study therefore suggests that people can choose the type of workout according to their preferences.
"However, the group that did a moderate intensity workout only got half of the improvement recorded by the HIIT group over the two-week period. If you have little time to lose, high-interval workouts could be a great alternative to traditional workouts, which require more time but less intensity, "said Sjöros. .
HIIT also improves stamina. In the study, the endurance of type 2 diabetics only increases in the HIIT group, but previous studies have shown that when the training routine lasts more than two weeks, endurance increases just as much with traditional training at moderate intensity. high interval training.
The research results published in the Scandinavian Journal of Medicine and Science in Sport highlight the beneficial effects of exercise on glucose metabolism, particularly in diabetics and people with impaired metabolism of glucose. glucose.
"It's good news that when it comes to glucose metabolism and endurance, it does not seem to matter, whether the exercise takes place over a longer period of time, or moderate or over a short period, such as a high interval workout. Everyone can choose. The type of training that suits them best. In general, you can achieve the best results for your body using both training methods, "Sjöros said.
How to follow HIIT
As Diabetes.co.uk explains: "The idea is to tire your body with every surge of activity, then you have a short period of rest before another activity.
"During the rest period, try to keep moving but not intensely. For example, if you are sprinting for an intense activity, go for a jog then walk to rest.
"At the end of each active burst, you should notice that your heart rate has increased significantly and your breathing has become deeper.
"The length of time you exercise can vary from one type of HIIT to another. Typical examples vary between 10 and 20 minutes. "
Examples of HIIT exercises:
- Operation
- Cycling
- squats
- slots
- Shoes
- Weight
What are the symptoms of type 2 diabetes?
According to the NHS, people with type 2 diabetes could suffer:
- Piss more than usual, especially at night
- To be thirsty all the time
- Feeling very tired
- Lose weight without trying to
- Itching around the penis or vagina, or having thrush several times
- Cuts or wounds that take longer to heal
- Blurred vision
In addition to exercise, a healthy diet also helps control blood sugar. Discover the best diet here.
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