Do you have three minutes this week and every week to prevent Type 2 diabetes? You could with just two 20-second cycle sprints three times a week. Exciting new research from the University of Bath in the UK showed that volunteers who did just that had a 28% improvement in their insulin function.
An improvement in the function of insulin helps to prevent insulin resistance. So, that means that your diabetes will be between controlled with less insulin. Better control in your diabetes will help to keep your triglycerides in check.
In this study, which was published in the European Journal of Applied Physiology, volunteers rode an exercise bike for ten minute sessions three times a week. They had an undemanding warm-up, two 20-second cycles of sprinting, followed by an undemanding cool-down during their ten minutes on the bikes.
In the study, the volunteers could rapidly increase the resistance on the exercise bikes so they could exercise at a much higher intensity during those 20-second bursts of spring-cycling. After six weeks, there was a measurable 28% improvement in their insulin function. The function of insulin is to help keep blood sugar levels low and prevent Type 2 diabetes.
Exercise to Prevent Type 2 Diabetes
Type 2 diabetes is due to high blood sugar levels which increase as a result of a lack of exercise and an inactive lifestyle. Exercise works to keep blood sugar at optimum levels because, following the exercise, the muscles need to replace the sugar it uses. So the muscles take the needed sugar out of a person’s blood, causing the blood sugar levels to decrease.
If you are inactive, there is less demand for the blood sugar from your muscles. This results in the sugar accumulating in your blood and your body tissues, eventually leading to Type 2 diabetes.
In the UK, busy lifestyles coupled with no motivation are leading to a lack of exercise in about 66% of people. In the US, 70% of us do not get the exercise we need to stay healthy and prevent Type 2 diabetes and other diseases. We are a nation that is getting fatter and sicker.
The researches in this study acknowledged that very intense sprint training has been shown to increase insulin sensitivity, which can prevent Type 2 diabetes. The purpose of this study was to determine if the exercise sessions could be shortened and made easier.
Currently short sprints are the best way to break down and use glycogen. These sprints are efficient as people doing moderate exercise for over an hour. The study showed how beneficial these sprints were.
No Excuses Now to Prevent Type 2 Diabetes
While this type of exercise does not promote weight loss, it has been shown to improve overall fitness. However, the result of this research leaves us with no excuses now. Each and every one of us can find three minutes a week to exercise to prevent Type 2 diabetes.
If you find this article on how to prevent Type 2 diabetes in three minutes a week, please share it using one or all of the buttons below.