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HIIT and miss — your chance to dodge full-blown Type 2 diabetes
Almost 100 million Americans have prediabetes. If most of them convert to full-blown Type 2 diabetes, that’s an individual and public health crisis of unimaginable proportions. But many folks can make a U-turn, increase their insulin sensitivity and slash their risk for Type 2 diabetes.
A new study in the European Journal of Endocrinology looked at 70 folks around age 60 with obesity and prediabetes to test the benefits of doing a HIIT (high-intensity interval training) routine of three 20-minute sprints on a bicycle weekly; doing the HIIT routine plus walking 10,000 steps a day; or just walking that distance daily. The test lasted 12 weeks.
Turns out that compared to the sedentary folks, the HIIT-only group saw their peripheral insulin sensitivity increase by 18%, but their whole-body insulin sensitivity didn’t make an impressive improvement. In contrast, HIIT plus walking upped peripheral insulin sensitivity by just under 16% and boosted whole-body insulin sensitivity by 28%. And, you’ll be glad to hear, that whole-body insulin sensitivity went up 42% in folks walking 10,000 steps daily (but that didn’t do much for peripheral insulin sensitivity).
So, the bottom line is: “Mix it up.” HIIT it with your best shot some days, walk 10,000 steps on others, and combine the two when you can. Dodging Type 2 diabetes can spare you from premature aging and a roster of chronic diseases.
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