|Posted on December 6, 2017 at 6:55 AM|
Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods— lowers glucose better and burns more calories over a short period of time than steady-state cardio (doing the same thing for your whole workout time). Also known as HIIT (high-intensity interval training) and MIIT (moderate-intensity interval training), interval exercise has been shown to be effective for building health, increasing fitness and endurance, keeping blood sugar numbers in range, and speeding weight loss. After your warm-up, spend 3 minutes walking at a pace that you would call somewhat hard. Then pick up your speed a little bit (or go faster if you are up to it) for 30 seconds before dropping your speed back to that somewhat hard pace. That’s one interval.
You can change up the time, but keep those higher-intensity intervals to no longer than 40 seconds. High-intensity exercise is strenuous on the body, and research shows that doing too much of it actually reduces fitness levels. Three or four intervals on two different days of the week is probably best.
You can do intervals with any kind of exercise. Walking, running, cycling, and swimming all let you go at a slower and then a faster speed. You can also do interval training on gym equipment like the elliptical machine or the rower.
Be sure to keep a snack with you if you are at risk for running low blood sugar. Interval training is an excellent way to lower blood sugar. Always remember to warm up and cool down for 5-10 minutes. Make sure you stay hydrated and drink water before, during, and after exercise, especially if you are working hard for extended periods.