If time is short, schedule an appropriate exercise. High-intensity interval training (HIIT) combines short bursts of intense exercise with periods of rest, allowing you to complete an exercise in just 10 minutes. With the insertion of rest periods, you won’t feel tired for long.
“Recent studies have shown that HIIT can promote improved glycemic control and cardiovascular health in people with type 2 diabetes,” said Dr. Sheri R. Colberg, professor of exercise physiology and nutrition at Old Dominion University in Norfolk, Virginia. However, HIIT is not for everyone, so it’s important to consult your doctor first and be well-informed. Are you ready to try HIIT? Follow these guidelines.
Add HIIT to your exercise schedule
Think of HIIT as part of your exercise program. Try doing it every other day when there isn’t enough time for a long workout or when you’re craving a change of exercise, Colberg said, adding that for insulin to be effective at lowering blood sugar, exercise should be done at least every other day.
Adapting HIIT to the body
A HIIT exercise program should be tailored to your fitness level. If you are a beginner, start with a gentle activity, such as walking. Hold a faster pace for 40-60 seconds, return to a moderate pace for a few minutes, and then move on to the next cycle. If you are good at walking, you can increase the speed for a minute or so.
Increasing creativity
You can do almost anything with HIIT, such as cycling, walking, swimming, circuit training or resistance training, and even group exercise with HIIT.
Starting exercise at a moderate intensity
“If you’re just starting to exercise, it may be better to go to a shorter, less intense pace,” Colberg said. “By setting your goal at an intensity that makes you feel difficult, you’re more likely to progress to a higher intensity range.” If you cannot complete a cycle of activity, reduce the intensity of the exercise. Bringing the intensity down appropriately so that the burst will last longer will provide the same benefits.
Increase intensity when in better shape
As you get used to HIIT, increase the duration or intensity level of each burst, says Colberg: “Try doing the highest intensity exercise for up to 60 seconds, with one to two minutes of rest in between.”
Be safe
Add warm-up time and recovery time to each exercise. Colberg says, “The last thing you want is to get injured by going too fast.”
Consult your doctor or diabetes educator about the following questions before preparing for HIIT
- Is HIIT safe for me?
- Is HIIT safe for me?
- How will it affect my blood sugar?
- How will it affect my blood sugar?
- Is it appropriate to exercise if I have high blood sugar levels?
- What is the best time of day to exercise?
- What is the best time of day to exercise?
- What should I do if my blood sugar is too low?
- What should I do if my blood sugar is low?