Some experts have suggested that high intensity exercise is better for increasing insulin sensitivity and improving blood glucose levels. Others have said that it’s total energy expenditure that counts - meaning that a longer, low intensity session should be as beneficial as a short, high intensity session.
Then there’s the argument that best type of exercise is one that people actually do. There’s unlikely to be any benefit if high-intensity sessions are too difficult or daunting to persevere with. Long-term improvements in blood glucose control only occur if people catch the exercise bug and keep it.
High versus low
To test whether a single bout of low intensity exercise of longer duration was as effective in improving blood glucose control as a shorter, more intense session, researchers asked people with type 2 diabetes to perform low or high intensity cycling workouts matched for total energy expenditure.
They found that a single low intensity session lowered average glucose levels and reduced the prevalence of high blood glucose by around 50 per cent in the 24-hour period after exercise. A single high intensity workout was no more effective.
This means a lower intensity workout that takes a little longer will be just as effective as a short, express session. This is good news because it means a brisk walk will work its magic on blood sugar just as well as a quick jog.
The ‘talking threshold’ is a good way to judge if you’re working hard enough to maximise the health benefits from physical activity. If you can talk normally during activity you need to work a little harder. If you’re too puffed to speak, you should ease back on the intensity.
References:
Praet SF, van Loon LJ (2009) Exercise therapy in type 2 diabetes. Acta Diabetolgica 46: 263-278.
Manders RJ, Van Dijk JW, van Loon LJ (2009) Low-intensity exercise reduces the prevalence of hyperglycemia in type 2 diabetes. Medicine and Science in Sports and Exercise 42: 219-225. Diabetes Care
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