High intensity Exercises for Diabetes - Dr. Gaurav Sharma - Defeating Diabetes



HIIT for Diabetes: Manage Symptoms With Short Bursts of Exercise

Think you can’t do high intensity exercise? Research suggests taking the plunge can help you maintain a healthy weight and keep your blood sugar in check.

By Jessica Migala

Medically Reviewed by Lynn Grieger, RDN

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Interval training may be the most convenient, fun, and effective way to work out when you have diabetes.
Interval training may be the most convenient, fun, and effective way to work out when you have diabetes.
Alamy

If you’ve been diagnosed with type 2 diabetes or prediabetes, your doctor has likely told you to start exercising. After all, a regular exercise regimen can help you manage your blood sugar, prevent insulin resistance, and even lift your mood.

While mild exercises like walking and using the elliptical can be helpful, research also suggests taking your workout up a notch or two can offer some major benefits for your health if you have diabetes — and that’s where high intensity interval training, or HIIT, comes in.

During HIIT, you alternate between bursts of high intensity and periods of recovery or rest. These are challenging workouts, but even if you’re new to exercise, you can find enjoyment and health benefits with this type of workout.

The Potential Benefits of HIIT for Diabetes

So how does HIIT work? In a review published in January 2015 in the journalDiabetes Spectrum, researchers found that performing short bursts of exercise (at least 70 percent of maximum aerobic capacity) followed by rest or less-intense movement may be more effective at regulating blood sugar and promoting heart health than moderate- or low-intensity workouts.

“Your muscles are like a sponge that can soak up excess glucose that’s circulating in your blood. However, the muscles of people with type 2 diabetes have problems soaking up glucose. Exercise is a very good way to overcome this problem because it makes your muscles a better sponge,” explains one of the study's coauthors, Jonathan Little, PhD, an assistant professor at the University of British Columbia in Kelowna. HIIT in particular recruits more muscles compared with lower-intensity workouts, teaching your muscles to more effectively suck up that glucose.

If someone told you to sprint “for as long as you can” or do another high intensity workout like spinning or CrossFit, you might feel too intimidated to try it. But with HIIT, “the built-in rest periods make vigorous exercise more palatable and enjoyable,” says Little, adding that he and his team have observed that inactive people who have type 2 diabetes report enjoying interval-style training.

Plus, because workouts are short but effective, you don’t need a time major commitment. People with type 2 diabetes who are beginning an exercise program to improve their blood glucose regulation may find this easier to stick with. “We find that people adapt to interval training quite quickly and what felt hard in the first week of training becomes easier within a couple weeks,” adds Little.

Putting HIIT Into Action

This is a mix-and-match, adapt-it-to-your-own-needs type of workout. “It’s not one-size-fits-all,” says Brad Roy, PhD, the executive director of the Summit Medical Fitness Center and Kalispell Regional Medical Center in Kalispell, Montana. That flexibility and customizability is a plus, as you can adjust the workout to fit your needs, likes, and abilities. Here’s how to start.

Get the okay.Anyone with a health condition, including diabetes, should get clearance from his or her medical provider before diving into a high intensity program, says Dr. Roy.

Build a base.Get your cardio fitness and muscular endurance up by performing aerobic exercise (walking, walk/jog, stationary bike, swimming) at least three days per week and strength train twice weekly, advises Roy.

Go gradually.When you first start intervals, ease in, says Roy. Take off on a walking route that has a hill you can climb a few times. Then, pick up the walking pace for 30 seconds. Next, increase to a jog. This will help you progress nicely. You can also do intervals on a stationary bike, treadmill, elliptical, or in the pool.

Time the interval.Now that you’re ready for higher intensity intervals, you should push yourself out of your comfort zone for 30 to 60 seconds. This should feel like a level of 7 to 8 on an exertion scale (one being lying on the couch; 10 being you can’t go any harder), advises Little. This will look different for everyone. It may look like a slow jog for some and a sprint for others. It all depends on your fitness level.

Rest right.You need to catch your breath, but you don’t want to stand still. Try a slow walk if you’ve been speed walking or running; walk on flat ground if you’ve been hoofing it uphill; pedal slowly on a bike or elliptical; or tread water if you’re in the pool. In the beginning, your break might be three to four times longer than the “on” interval, says Little. As you progress, you’ll likely be able to alternate one minute of high intensity with one minute of recovery time. Complete four to five rounds of pickup and rest.






Video: Training While Fasting: How to Avoid Insulin Resistance- Thomas DeLauer

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Date: 02.12.2018, 07:01 / Views: 72441