People who have Type 2 diabetes and struggle to meet exercise guidelines may find that only 30 minutes exercise per week will rapidly lower blood sugar levels — if the exercise is comprised of brief, high-intensity segments.
Researchers at Canada's McMaster University found that a total of 30 minutes of high-intensity intermittent exercise per week, involving a total time commitment of 75 minutes, lowered 24-hour blood sugar concentrations, reduced blood sugar spikes after meals, and increased skeletal muscle mitochondrial capacity, a marker of metabolic health.
“These findings are intriguing because they suggest that exercising very strenuously for short periods of time, may provide many of the same health benefits as traditional exercise training,” says Martin Gibala, professor in the Department of Kinesiology at McMaster and supervising author of the study. “This is the first study to show that intense interval training may be a potent, time-efficient strategy to improve glycemic regulation in people with Type 2 diabetes.”
The American Diabetes Association recommends at least 150 minutes of moderate to vigorous exercise each week spread over at least three days, skipping no more than two days between bouts. The Canadian Diabetes Association recommends the same total amount of exercise — twice the training time commitment of study participants. That can be hard for many people to manage, says Gibala.
But Gibala adds that larger studies are needed to comprehensively examine the potential benefits of this type of training, especially compared to traditional exercise guidelines. The current study involved only eight participants.
For the study, researchers gave each volunteer a baseline exam to test blood sugar over a 24-hour period, assess fitness levels, and take biopsies of thigh muscle to measure proteins linked to health status. Each workout involved riding a stationary bike for 10 bouts of 60 seconds at roughly 90 percent of maximal heart rate, with one minute between each burst of exercise. The routine also included a warm up and cool down such that each training session lasted 25 minutes in total.
Participants showed improved blood sugar levels even though they did not lose weight during the short two-week study.
“The improved glycemic control may be linked to changes in the subjects’ muscles, such as an improved ability to clear glucose from the blood after meals,” says Gibala. “We need to conduct further research to identify the mechanisms behind these results.”
The research was funded by the Natural Sciences and Engineering Council of Canada and the Canadian Diabetes Association.
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