You have time to work out in the gym: 15 minutes three times a week are as effective as 45-minute workouts for overweight men.
- Ten overweight men took part in high-intensity interval training for six weeks.
- For the same people who practiced for 45 minutes, insulin sensitivity increased by 16%.
- Sensitivity is a marker of type 2 diabetes – suggesting that HIIT can help patients.
Studies show that the lack of time to go to the gym is no longer an excuse for not going in for sports.
A study of 10 overweight men found that those who participated in high-intensity interval training (HIIT) only 15 minutes three times a week, saw that their insulin sensitivity improved in the same way as those who perform the same work for 45 minutes.
Insulin sensitivity is a marker of type 2 diabetes, and the results suggest that short flashes of severe activity may reflect the disease.
A study of overweight men showed that those who participated in HIIT 15 minutes three times a week improved insulin sensitivity in the same way as those who worked for 45 minutes (runoff)
The study was conducted by the University of Edinburgh under the direction of Dr. Stuart Gray, a lecturer in the field of exercise and metabolic health.
Obesity is growing: 26% of adults in the UK were classified as eating disorders in 2016 compared with 15% in 1993, according to NHS Digital statistics.
And more than two out of three adults in the United States are overweight or obese, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
An estimated 3.2 million people in the UK were diagnosed with type 2 diabetes, while in the US, the disease affects 30.3 million people.
In both countries, 90 percent of patients have type 2, which is closely related to the transfer of too much weight.
To determine the effect of VIET on insulin sensitivity, the researchers analyzed overweight men, some of whom were put on strict exercise for 15 minutes.
WHAT IS TYPE 2 DIABETES?
Type 2 diabetes is a condition in which the blood sugar level of a person becomes too high.
It is estimated that over 4 million people in the UK suffer from some form of diabetes.
Type 2 diabetes is associated with being overweight, and you will most likely get it if it is in the family.
The condition means that the body does not respond properly to insulin – a hormone that controls the absorption of sugar in the blood – and cannot properly regulate the level of sugar in the blood.
Excess fat in the liver increases the risk of developing type 2 diabetes, as energy storage makes it difficult to control glucose levels, and also makes the body more insulin resistant.
Weight loss is the key to reducing fat in the liver and controlling symptoms.
Symptoms include fatigue, thirst and frequent urination.
This can lead to more serious problems with nerves, eyesight and heart.
Treatment usually involves a change in diet and lifestyle, but in more serious cases, medication may be required.
Source: NHS Choices; Diabetes.co.uk
Each workout included a set of nine exercises with weights, such as leg press and biceps flexion.
The men repeated these exercises – for 15 minutes – until they felt unable to do more.
The remaining men performed the same workout for three 45-minute sessions every seven days.
After six weeks, the results, published in the journal Experimental Physiology, showed that a 15-minute workout was as effective as a three-quarter-hour workout.
Men in both groups reported an improvement in insulin sensitivity by 16%.
This shows how a person reacts to the hormone insulin, which is responsible for the absorption of glucose from our blood, which will be used as energy or stored in tissues.
Type 2 diabetes occurs when insulin sensitivity decreases, which causes an increase in blood sugar levels.
Without treatment, this increases the risk of heart disease and stroke.
All participants also saw that their muscles became stronger and most of all in two weeks.
But the study lacked a control group in which only healthy, albeit overweight, men were included.
Researchers believe that it is necessary to conduct additional tests involving men of various sizes and health conditions.
“In addition to these results, we know that the gym is not for everyone,” said Dr. Gray.
“So we also need to see if we can get people to do these exercises at home without simulators in order to achieve the same beneficial effects.”
If these tests are positive, scientists hope that further research will demonstrate the effectiveness of GIIT in improving type 2 diabetes.