high-intensity interval training shows benefits for type 2 diabetics

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Hhigh-intensity interval training has become popular in exercise
circles in the last few years. Lots of research shows that repeated
intense, near maximal efforts for a short period of time can result in
more benefits than longer slower ( and easier exercise). One benefit
of this method is that the total exercise period can be reduced. I
have my doubts about the exclusive use of this method, but here's a
study that used this approach with type 2 diabetics and found good
results.

Randy

Low-volume high-intensity interval training reduces hyperglycemia and
increases muscle mitochondrial capacity in patients with type 2
diabetes
Jonathan P. Little1, Jenna B. Gillen1, Michael E. Percival1, Adeel
Safdar1,2, Mark A. Tarnopolsky2, Zubin Punthakee2, Mary E. Jung3, and
Martin J. Gibala1
+ Author Affiliations

1Departments of Kinesiology and of
2Pediatrics and Medicine, McMaster University, Hamilton, Ontario; and
3School of Health and Exercise Sciences, University of British
Columbia Okanagan, Kelowna, British Columbia, Canada
Address for reprint requests and other correspondence: M. J. Gibala,
Dept. of Kinesiology, Ivor Wynne Centre, Rm 219, McMaster Univ., 1280
Main St. West, Hamilton, ON L8S 4K1, Canada (e-mail:
[email protected]).
Submitted 22 July 2011. Accepted 24 August 2011.
Abstract

Low-volume high-intensity interval training (HIT) is emerging as a
time-efficient exercise strategy for improving health and fitness.
This form of exercise has not been tested in type 2 diabetes and thus
we examined the effects of low-volume HIT on glucose regulation and
skeletal muscle metabolic capacity in patients with type 2 diabetes.
Eight patients with type 2 diabetes (63 ± 8 yr, body mass index 32 ± 6
kg/m2, HbA1C 6.9 ± 0.7%) volunteered to participate in this study.
Participants performed six sessions of HIT (10 × 60-s cycling bouts
eliciting ∼90% maximal heart rate, interspersed with 60 s rest) over 2
wk. Before training and from ∼48 to 72 h after the last training bout,
glucose regulation was assessed using 24-h continuous glucose
monitoring under standardized dietary conditions. Markers of skeletal
muscle metabolic capacity were measured in biopsy samples (vastus
lateralis) before and after (72 h) training. Average 24-h blood
glucose concentration was reduced after training (7.6 ± 1.0 vs. 6.6 ±
0.7 mmol/l) as was the sum of the 3-h postprandial areas under the
glucose curve for breakfast, lunch, and dinner (both P < 0.05).
Training increased muscle mitochondrial capacity as evidenced by
higher citrate synthase maximal activity (∼20%) and protein contentof
Complex II 70 kDa subunit (∼37%), Complex III Core 2 protein (∼51%),
and Complex IV subunit IV (∼68%, all P < 0.05). Mitofusin 2 (∼71%) and
GLUT4 (∼369%) protein content were also higher after training (bothP
< 0.05). Our findings indicate that low-volume HIT can rapidly improve
glucose control and induce adaptations in skeletal muscle that are
linked to improved metabolic health in patients with type 2 diabetes.

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They did it on an exercise bike so it was low impact on the joints.
The first thing that came to mind was sprints but they are high impact
in comparison. Some of the big commercial step exercise machines
can be good. The little ones look like a bad idea.
And then there are the bleacher steps to hike up and down at the
track.

I have an exercise bike, it bores me silly. So I run; I do the steps;
I do
sprints now and then.
And I ride the bicycle going as fast I as dare.

Running teaches me the merit of avoiding excess omega-6
polyunsaturated
fats.

I did my miles for the day on an empty
stomach.......................Trig

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1. J Sci Med Sport. 2011 May 26. [Epub ahead of print]

Exercise prescription for patients with type 2 diabetes and pre-
diabetes: A
position statement from exercise and sport science Australia.

Hordern MD, Dunstan DW, Prins JB, Baker MK, Singh MA, Coombes JS.

School of Medicine, The University of Queensland, Australia; Centre of
Clinical
Research Excellence in Cardiovascular Disease and Metabolic Disorders,
The
University of Queensland, Princess Alexandra Hospital, Australia;
School of Human
Movement Studies, The University of Queensland, Australia.

Type 2 diabetes mellitus (T2DM) and pre-diabetic conditions such as
impaired
fasting glucose (IFG) and/or impaired glucose tolerance (IGT) are
rapidly
increasing in prevalence. There is compelling evidence that T2DM is
more likely
to develop in individuals who are insufficiently active. Exercise
training, often
in combination with other lifestyle strategies, has beneficial effects
on
preventing the onset of T2DM and improving glycaemic control in those
with
pre-diabetes. In addition, exercise training improves cardiovascular
risk
profile, body composition and cardiorespiratory fitness, all strongly
related to
better health outcomes. Based on the evidence, it is recommended that
patients
with T2DM or pre-diabetes accumulate
a minimum of 210min per week of
moderate-intensity exercise
or 125min per week of vigorous intensity exercise
with no more than two consecutive days without training.
Vigorous intensity exercise is more time efficient
and may also result in greater benefits in
appropriate individuals with consideration of complications and
contraindications. It is further recommended that two or more
resistance training
sessions per week (2-4 sets of 8-10 repetitions) should be included in
the total
210 or 125min of moderate or vigorous exercise, respectively. It is
also
recommended that, due to the high prevalence and incidence of comorbid
conditions
in patients with T2DM, exercise training programs should be written
and delivered
by individuals with appropriate qualifications and experience to
recognise and
accommodate comorbidities and complications.


PMID: 21621458 [PubMed - as supplied by publisher]

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Trig Wrote:
> Running teaches me the merit of avoiding excess omega-6
> polyunsaturated
> fats.

What lesson is this, what constitutes excessive omega-6, and do you
have any data on humans?

Regards
Randy

[[email protected] |]

On Dec 11, 1:58*pm, "ra...@val.com" <ra...@val.com> wrote:
> Trig Wrote:
>
> > Running teaches me the merit of avoiding excess omega-6
> > polyunsaturated
> > fats.
>
> What lesson is this, what constitutes excessive omega-6, and do you
> have any data on humans?
>
> Regards
> Randy

Mainly personal experience though had some abstract or paper I saw
that
seemed to confirm the thought. I'll try to find it and I'll post it if
I do.

Strictly subjective on my part. It dovetailed with soreness in the
knees and
feet. I've cut back on the additions and added back in the other fats,
and now I am running further
and more regularly. Like before the additions of sunflower seeds and
sesame seeds.
Back to the coconut and more fish oil. I am still eating much less
beef.

[Chris Malcolm]

[email protected] | <[email protected]> wrote:

> They did it on an exercise bike so it was low impact on the joints.

I have a slightly painful hip and knees which several years ago
started complaining on steep downhill walks. Oddly I've found that
while cycling is better for my overall fitness than walking,
presumably because it's more strenuous, walking is much better for my
joints than cycling. Especially if the walking is on rough enough
ground to prevent the use of a regular gait. Seems that the more
repetitive exerice is the less good it does my old joints.

Of course that might not be true if my joints were so weak (or my
weight so heavy) that my joints couldn't take much walking. In that
case cycling or swimming might be my only endurance exercise options.
That's another reason why I'm keen on losing weight -- to lengthen the
active life of my aging hips, knees, and feet.

--
Chris Malcolm

[Ellen K.]

<[email protected]> wrote in message
news:[email protected]..
On Dec 11, 1:58 pm, "ra...@val.com" <ra...@val.com> wrote:
> Trig Wrote:
>
> > Running teaches me the merit of avoiding excess omega-6
> > polyunsaturated
> > fats.
>
> What lesson is this, what constitutes excessive omega-6, and do you
> have any data on humans?
>
> Regards
> Randy

Mainly personal experience though had some abstract or paper I saw
that
seemed to confirm the thought. I'll try to find it and I'll post it if
I do.

Strictly subjective on my part. It dovetailed with soreness in the
knees and
feet. I've cut back on the additions and added back in the other fats,
and now I am running further
and more regularly. Like before the additions of sunflower seeds and
sesame seeds.
Back to the coconut and more fish oil. I am still eating much less
beef.

....................................

I also recently started eating coconut, but the amount is quite small, so I
don't know whether it's responsible for anything in my test results. I got
that Bob's Red Mill (I think that's the name of it) brand with no sugar and
no chemicals, just dry grated coconut. I put maybe a teaspoon full on my
fruit to add fat and fiber to slow down the carbs.

[Ellen K.]

"Chris Malcolm" <[email protected]> wrote in message
news:[email protected]..
> [email protected] | <[email protected]> wrote:
>
>> They did it on an exercise bike so it was low impact on the joints.
>
> I have a slightly painful hip and knees which several years ago
> started complaining on steep downhill walks. Oddly I've found that
> while cycling is better for my overall fitness than walking,
> presumably because it's more strenuous, walking is much better for my
> joints than cycling. Especially if the walking is on rough enough
> ground to prevent the use of a regular gait. Seems that the more
> repetitive exerice is the less good it does my old joints.
>
> Of course that might not be true if my joints were so weak (or my
> weight so heavy) that my joints couldn't take much walking. In that
> case cycling or swimming might be my only endurance exercise options.
> That's another reason why I'm keen on losing weight -- to lengthen the
> active life of my aging hips, knees, and feet.
>
> --
> Chris Malcolm
>

I really like the tai chi. When I wake up in the morning frequently a lot
of things hurt me but after I do the tai chi thankfully I feel comfortable.
It seems to sort of unstick everything.

[[email protected] |]

On Dec 12, 2:39*am, "Ellen K." <firstinitiallastn...@dslextreme.com>
wrote:
> <trigonometry1...@gmail.com> wrote in message
>
> news:[email protected]..
> On Dec 11, 1:58 pm, "ra...@val.com" <ra...@val.com> wrote:
>
> > Trig Wrote:
>
> > > Running teaches me the merit of avoiding excess omega-6
> > > polyunsaturated
> > > fats.
>
> > What lesson is this, what constitutes excessive omega-6, and do you
> > have any data on humans?
>
> > Regards
> > Randy
>
> Mainly personal experience though had some abstract or paper I saw
> that
> seemed to confirm the thought. I'll try to find it and I'll post it if
> I do.
>
> Strictly subjective on my part. It dovetailed with soreness in the
> knees and
> feet. I've cut back on the additions and added back in the other fats,
> and now I am running further
> and more regularly. Like before the additions of sunflower seeds and
> sesame seeds.
> Back to the coconut and more fish oil. I am still eating much less
> beef.
>
> ...................................
>
> I also recently started eating coconut, but the amount is quite small, soI
> don't know whether it's responsible for anything in my test results. *Igot
> that Bob's Red Mill (I think that's the name of it) brand with no sugar and
> no chemicals, just dry grated coconut. *I put maybe a teaspoon full on my
> fruit to add fat and fiber to slow down the carbs.

An 80 gram cup contains 12 grams of carbs 7 of which are fiber. I like
it with natural cocoa plus a bit of heated fat to create a treat. I
mix then
cool and to get it to release I place the telfon coat egg cups in hot
water. Some add noncalorie sweeteners to combinations like this.
I've been using coconut oil for the additional fat but I'll try to
find
some plain cocoa butter instead if I keep doing it. Provided the
latter
is price effective.