The pancreas produces the hormone insulin, which allows cells to absorb and use glucose. Cells are unable to use insulin adequately in people with insulin resistance. Glucose, often called blood sugar, builds up in the body when cells are unable to absorb it. Doctors call this condition 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 can also make our insulin sensitivity worse or better. 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:
The most crucial factor to consider when it comes to metabolic disorders is intensity. Although HIIT should be included in your regular routine, it only requires 20-25 minutes of exercise 2-3 times per week to produce noticeable benefits. The HIIT technique requires repeating extended recovery intervals between short bursts of high-intensity exercise.
Type 2 muscle fibers drive the majority of the effort in HIIT exercises. This encourages the muscles to take up blood glucose to use as fuel. As a result, blood glucose levels drop. The really intriguing thing is that studies have found that this happens whether or not there is insulin present. Therefore, people with type 1 diabetes can also benefit from this strategy.
2. Walk as much as possible
Throughout the day, getting up and moving helps insulin levels. In addition to being a risk factor for poor health regardless of exercise level, prolonged sitting is linked to decreased insulin sensitivity. In fact, sitting or watching TV is linked to a higher death rate and type 2 diabetes.
Walking at all times can help you combat these problems. Set a goal of walking at least 10,000 steps a day. Preferably gradually throughout the day and not just at the end of the day or in the morning. Running and jogging can be initiated and you can also benefit from it.
3. Try strength training
By enhancing both insulin-dependent and insulin-independent glucose uptake, strength training increases insulin sensitivity. There must be a transporter to allow glucose to flow from the bloodstream into the muscles, and that is what insulin does.
But muscle contractions also make this possible without the need for insulin, which is one of the great things about exercise. On top of that, lifting weights increases your lean body mass. Gaining muscle mass has many positive effects, including faster metabolism, longer lifespan, and improved insulin sensitivity.
4. Try sprinting
Sprinting depletes muscle glycogen or carbohydrate stores. It is a very rapid form of exercise that results in a variety of metabolic adaptations that regular endurance exercise produces. These adaptations include greater aerobic capacity, healthier cells with a stronger immune system, and increased insulin sensitivity. It works wonders for improving blood sugar response.
Also be sure to keep your diet in mind. Along with these exercises, you should also consume diabetic-friendly foods.
Disclaimer: This content, including advice, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.
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