The pancreas produces the hormone insulin, which enables cells to take up and utilise glucose. Cells are unable to utilise insulin adequately in persons with insulin resistance. Glucose, often known as blood sugar, accumulates in the body when the cells are unable to absorb it. Doctors refer to this condition as prediabetes if blood sugar levels are higher than normal but not high enough to suggest diabetes.
People with significant levels of insulin resistance frequently develop prediabetes. Insulin resistance can be caused by a variety of hereditary and environmental causes. Our workout routine might also worsen or improve our insulin sensitivity. In this article, we discuss workouts and exercises that can help you overcome insulin resistance.
Exercise for diabetes: Try these workout routines to reduce insulin resistance:
1. HIIT
The most crucial factor to take into account when it comes to metabolic disorders is intensity. While HIIT should be included in your regular routine, it only requires 20 to 25 minutes of exercise 2-3 times per week to produce remarkable benefits. The HIIT technique requires repeating extensive recovery intervals between short bursts of high-intensity exercise.
It is the Type 2 muscle fibres that conduct the majority of the effort during HIIT exercises. This encourages the muscles to absorb blood glucose for use as fuel. Consequently, blood glucose levels drop. The really intriguing element is that studies have revealed that this occurs whether or not there is insulin present. Therefore, those with Type 1 diabetes can benefit from this strategy as well.
2. Walk as much as possible
Throughout the day, getting up and moving helps insulin levels. In addition to being a risk factor for ill health regardless of exercise levels, prolonged sitting is linked to decreased insulin sensitivity. In actuality, sitting or watching television is linked to a higher mortality rate and type 2 diabetes.
Walking whenever can help you combat these issues. Make a goal to walk at least 10,000 steps daily. Preferably gradually throughout the day and not just at the end of the day or in the morning. Running and jogging may be initiated as well as you can benefit from them as well.
3. Try weight training
By enhancing both insulin-dependent and insulin-independent glucose absorption, weight training increases insulin sensitivity. There must be a transporter to make it possible for glucose to flow from the bloodstream into the muscles, and insulin does this.
But muscle contractions also make this possible without the need for insulin, which is one of the fantastic things about exercise. In addition to this, lifting weights increases your lean body mass. Gaining muscle mass has many positive effects, including a faster metabolism, longer life, and improved insulin sensitivity.
4. Try sprinting
Sprinting depletes the muscles' glycogen, or carbohydrate, reserves. It's a very time-effective form of exercise that results in a variety of metabolic adaptations that regular endurance exercise produces. These adaptations include larger aerobic capabilities, healthier cells with enhanced immune systems, and increased insulin sensitivity. It works wonders for enhancing blood glucose response.
Make sure to also keep your diet in mind. Along with these exercises, you must also consume foods fit for diabetics.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
