Short Communication Creative Commons, CC-BY
High-Intensity Training: Not Only for Building Muscles!
*Corresponding author:Charles Lambert, University of California San Diego, La Jolla, CA, USA.
Received:December 13, 2022; Published:December 21, 2022
Exercise has been shown to reduce glucose concentrations in blood . In fact, one week of aerobic exercise has been shown to reverse type II Diabetes . Traditionally, it has been assumed that the best way to reduce blood glucose concentrations in insulin resistance is with moderate intensity long duration exercise. More recently, the utility of high-intensity short duration exercise has been realized . For example, Ryan, et al.  reported that 10, one-minute bouts of exercise at 90% of heart rate maximum for 12weeks resulted in significant and similar improvement in insulin sensitivity as 45min of exercise at 70% of heart rate maximum. Four sessions per week were performed in each group. Likewise, Naufahu, et al.  reported that one, one hour session (6x30s Wingates with 9.5min rest in between each 30s bout) was superior at improving insulin sensitivity and area under the glucose curve in pre-diabetic individuals than exercise at 90% of the lactate threshold. In an excellent review article, Consitt, et al.  has detailed the beneficial effects of resistance exercise which involves short duration high-intensity bouts of exercise interspersed with rest periods on insulin action. These benefits are at least as effective as the effects of long duration moderate intensity exercise . The operative mechanism for the short-term effects of high-intensity training are likely increases in Glut-4 protein as work from Tabata’s group showed that 280s of intermittent high-intensity swimming in rats led to similar increases in Glut-4 protein as 6h of training at low intensity . Each group exercised 8 days in a row. Very practical data, from John Kirwan’s group [6,7] suggest that 15-20minute Cross-Fit high-intensity workouts for 6weeks are sufficient to improve insulin sensitivity.
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