Diabesity Prevention Method 1:

High Intensity Intermittent Training (HIIT)

While exercise contributes to health in several different ways, it’s not very effective for weight loss. More specifically, low-intensity, “cardio” – which is how most people exercise – is not effective for weight loss. Latest research now shows how High-intensity intermittent training (HIIT) can help you prevent Diabetes and lose weight.

There are three main reasons why cardio doesn’t work:

1. Caloric burn during exercise is generally small
2. People who exercise more also tend to eat more (which negates the weight regulating effect of exercise)
3. Increasing specific periods of exercise may cause people to become more sedentary at other times of the day, the feel they have ‘done’ their exercise, and no more is necessary.

If you’re still not convinced, the Cochrane Group did a review of 43 individual studies on exercise for weight loss. Study length ranged from 3 to 12 months, and exercise sessions lasted on average 45 minutes with a frequency of 3-5 times per week. The results? On average, the additional weight loss from exercise averaged about 1 kg.

So what is HIIT?

HIIT is a type of exercise performed in short bursts (intervals) at high-intensity. In one study the first group was assigned to “chronic cardio”, while the other was assigned to intervals of 8-second sprints. After 15 weeks, the researchers concluded: Both exercise groups demonstrated a significant improvement in cardiovascular fitness. However, only the HIIT group had a significant reduction in total body and fat mass, and fasting plasma insulin levels. A pair of studies done at McMaster University found that “6-minutes of pure, hard exercise once a week could be just as effective as an hour of daily moderate activity“, according to the June 6, 2005 CNN article reporting on the study. It was revealed that HIIT resulted in unique changes in skeletal muscle and endurance capacity that were previously believed to require hours of exercise each week. In particular, the researchers found that high-intensity exercise led to a greater decrease in fasting blood glucose levels than low-intensity exercise.

Stay tuned for Diabesity Prevention Method Part 2

Check out the Diabesity story so far and catch up on each instalment below

See also Part 1 of our series The Modern Day Health Epidemic that you should know about See also Part 2 of our series Diabesity: Myths that kep you sick See also Part 3 of our series Diabesity and Inflammation See also Part 4 of our series Diabesity: How come I’ve got Type 2 Diabetes? I’m not fat!!! See also Part 5 of our series Diabesity: Not all Diabetics are Obese See also Part 6 of our series Diabesity: How modern lifestyles affects your metabolism See also Part 7 of our series Diabesity: The major triggers – What you need to know See also Part 8 of our series Ten ways stress can cause Diabesity See also Part 9 of our series Diabesity: A magic ingredient for weight loss? – A healthy gut See also Part 10 of our series Diabesity: Toxic Overload See also Part 11 of our series Diabesity: Normal Blood Sugar