SEVEN SIMPLE WAYS TO IMPROVE YOUR HEALTH AND ENHANCE YOUR QUALITY OF LIFE
EAT BETTER GET ACTIVE LOSE WEIGHT QUIT SMOKING REDUCE
ifferent bodies respond differently to different
physical activity regimens. In a study presented
at the American Heart Association’s Scientific
Researchers found that three months of high-intensity
exercise in 10-minute bursts done three times per day, five
days a week, led to an average 0.82 percent decrease in
three-month blood sugar patterns. This compared with just
0.25 percent reduction among those who performed more
sustained, lower-intensity exercise, also for five days a week.
Exercise helps improve cholesterol and weight as well as
manage Type 2 diabetes — all risk factors for heart disease.
In the past, diabetes management programs have focused
mostly on low-intensity, sustained exercise.
The study was conducted in 76 patients with Type 2
diabetes (70 percent male, average age 67) who were
recruited for the study shortly after their diagnosis. Patients
were randomly assigned to either 30 minutes of exercise five
days a week at 65 percent of their target heart rate or 10
minutes of exercise three times a day, five days a week at 85
percent of their target heart rate.
Burst exercise patients actually ended up exercising more,
and overall, experienced a 2.3-fold greater improvement in
HbA1c levels (a way of measuring blood sugar). In addition,
they had a three-fold reduction in body mass index. Burst
exercise patients also showed greater improvements in their
cholesterol levels and stronger cardiac fitness, as measured
by stress testing.
Researchers said it’s unclear why shorter bursts of
high-intensity exercise would lead to more significant
improvements compared with sustained, lower-intensity
exercise. One theory is that higher intensity exercise uses
energy in a different way.
“We are hoping to continue looking at burst exercise
and sustained exercise in larger and more diverse patient
populations,” said lead study author Avinash Pandey, an
undergraduate at the University of Western Ontario in London,
Ontario, Canada. “With further study, burst exercise may
become a viable alternative to the current standard of care of
low-intensity, sustained exercise for diabetes rehabilitation.”
Short Bursts of
Improve Type 2