2 Minutes to Defeat Diabetes

And Only Twice a Week

Exercise, Healthy Living Magazine

Exercise, Healthy Living Magazine

Just two quick sessions a week of high-intensity training (HIT) could prevent Type 2 diabetes. The recently published paper, a product of a study conducted by a team from Abertay University, says that a weekly schedule of HIT totaling no more than 2 minutes could dramatically reduce the risk of developing type 2 diabetes.

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Published in the journal Biology, the study presented an acceptable exercise alternative to those who can't find the time to get the exercise needed to stay healthy. The UK Government says that at least five 30-minute sessions a week amount to a healthy schedule of physical exercise, but the number one reported reason for non-compliance is the difficulty in finding the time.

The study was conducted on overweight adults, a demographic that exhibits a high risk of developing diabetes. Over the period of eight weeks the participants engaged in a schedule that consisted of twice-weekly sprints on an exercise bike, doing 10in each session, each lasting six seconds. This high-intensity workout, despite brevity, was shown to bolster cardiovascular health and insulin sensitivity in results that had never before been seen from so little exercise. A previous study by the same team concluded that three sessions per week would produce similar results, but the researchers were determined to prove that even less was needed to achieve the same outcome.

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"With this study, we investigated the benefits of high-intensity training (HIT) in a population group known to be at risk of developing diabetes: overweight, middle-aged adults,¨ says Dr John Babraj who has been leading the investigations. "We found that not only does HIT reduce the risk of them developing the disease but also that the regimen needs to be performed only twice a week in order for them to reap the benefits. And you don't have to be able to go at the speed of Usain Bolt when you're sprinting. As long as you are putting your maximal effort into the sprints it will improve your health.¨

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