High-intensity interval training (HIIT) has been gaining popularity as a time-efficient and effective way to improve fitness and health.
HIIT involves short bursts of high-intensity exercise alternated with periods of rest or low-intensity exercise.
Recently, researchers have been investigating the potential benefits of HIIT for managing type 2 diabetes.
In this study review, we will examine the current research on HIIT and type 2 diabetes, including its effects on blood sugar control, heart health, and other outcomes.
Effects on blood sugar control
One of the primary concerns for individuals with type 2 diabetes is managing blood glucose levels.
Several studies have investigated the effects of HIIT on blood sugar control, with generally positive results.
A 2017 meta-analysis of 11 studies found that HIIT was effective in reducing fasting blood glucose levels in individuals with type 2 diabetes.
Another study published in Diabetes Care in 2015 found that a 12-week HIIT program led to big improvements in glycemic control, as measured by HbA1c levels, compared to a moderate-intensity continuous training program.
Additionally, HIIT has been shown to improve insulin sensitivity, which is important for glucose uptake and metabolism.
A 2018 study published in the Journal of Diabetes Research found that six weeks of HIIT led to significant improvements in insulin sensitivity in individuals with type 2 diabetes.
Effects on heart health
Individuals with type 2 diabetes are at increased risk for cardiovascular disease, making it important to consider the effects of exercise on cardiovascular health.
HIIT has been shown to improve several markers of cardiovascular health, including blood pressure, heart rate variability, and arterial stiffness.
A 2018 meta-analysis of 15 studies found that HIIT led to significant reductions in systolic blood pressure in individuals with type 2 diabetes.
In addition, HIIT may improve endothelial function, which is important for maintaining healthy blood vessels.
A 2019 study published in the Journal of Sports Sciences found that eight weeks of HIIT led to significant improvements in endothelial function in individuals with type 2 diabetes.
Other health benefits
Beyond glycemic control and cardiovascular health, HIIT may have other beneficial effects for individuals with type 2 diabetes.
For example, HIIT has been shown to improve muscle mass and strength, which can help to improve overall physical function and reduce the risk of falls.
A 2019 study published in Medicine and Science in Sports and Exercise found that HIIT led to significant improvements in muscle strength in individuals with type 2 diabetes.
In addition, HIIT may help to reduce body fat and improve body composition.
A 2017 study published in the Journal of Diabetes Research found that HIIT led to significant reductions in body fat percentage in individuals with type 2 diabetes.
Conclusion
Overall, the research suggests that HIIT can be an effective strategy for managing type 2 diabetes.
HIIT has been shown to improve glycemic control, cardiovascular health, muscle strength, and body composition in individuals with type 2 diabetes.
However, it is important to note that HIIT may not be appropriate for everyone, and individuals with certain health conditions should consult with a healthcare professional before starting a new exercise program.
Additionally, HIIT may be more challenging for some individuals to adhere to than other forms of exercise, making it important to find an exercise program that is sustainable and enjoyable.
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