Exercises for Diabetes Type 2
A study has revealed that short high-intensity workouts, as few as 6 sessions over 2 weeks, quickly reduces blood sugar levels in individuals with diabetes type 2, providing a possible solution for those who find it difficult to comply with exercise guidelines.
The study revealed that if you carried out a high-intensity exercise total of 30 minutes each week and a total time commitment of 75 minutes. The results after 24-hours showed reduced blood sugar spikes following meals, as well as the improved mitochondrial capacity of skeletal muscle, which is a metabolic health marker.
These results are interesting because they indicate that very strenuous exercise for short periods could offer a lot of the same health benefits that traditional exercising does. This research demonstrates that intense interval training could be a powerful, time-efficient way to improve glycemic regulation in individuals with diabetes type 2.
Existing recommendations suggest 150 minutes of moderate to vigorous exercise each week, double the time of training commitment of those who took part in the study, which can be difficult to manage for a lot of individuals, especially those having diabetes.
For the research, each participant had fitness levels evaluated. The participants had a starting point examination given to test their blood sugar for 24 hours. Also, their thigh muscle biopsies were taken to measure proteins associated with health status.
Each workout required a stationary bike ride for 10 bouts of 60 seconds at approximately 90% of maximal heart rate, with 60 seconds in between every exercise bout. The routine included a warm-up as well as cool down as well so that each workout session lasted 25 minutes altogether.
Blood sugar levels improved in participants although they didn’t lose weight throughout the short 2-week study. There was an improvement in their glycemic control, which could be associated with changes in the muscles, including an improved ability for clearing blood glucose following meals.
Image via: AHealthBlog
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