Exercises To Overcome Insulin Resistance

The pancreas produces insulin, a hormone that allows cells to take up and use glucose. Cells cannot properly utilize insulin in people with insulin resistance. Glucose, often known as blood sugar, accumulates in the body when cells cannot absorb it. Doctors call this condition prediabetes when blood sugar levels are higher than normal but not high enough to suggest diabetes.

People with significant levels of insulin resistance often develop prediabetes. Insulin resistance can be caused by a variety of genetic and environmental causes. Our workout routines can also worsen or improve insulin sensitivity. This article discusses workouts and exercises that can help overcome insulin resistance.

Exercise for Diabetes: Try the following exercise routine to reduce insulin resistance.

1. HIIT

The most important factor to consider when it comes to metabolic disorders is intensity. HIIT should be incorporated into a regular routine, but he only needs 20-25 minutes of exercise two to three times a week to see noticeable results. HIIT techniques require extensive recovery intervals between short, high-intensity exercises.

Type 2 muscle fibers carry the bulk of the effort during HIIT exercise. This encourages your muscles to absorb blood sugar and use it as fuel. As a result, blood sugar levels drop. The really interesting element is that research has shown that this happens whether insulin is present or not.

2. Walk as much as possible

Getting up and moving throughout the day helps insulin levels. In addition to being a risk factor for poor health, sitting for long periods reduces insulin sensitivity, regardless of exercise level. In fact, sitting and watching TV has been linked to increased mortality and her type 2 diabetes.

Walking all the time can help deal with these problems. Aim to walk at least 10,000 steps each day. Preferably gradually throughout the day, not just at the end of the day or in the morning. Not only can you start running and jogging, but you can also benefit from them.

3. Try weight training

Weight training increases insulin sensitivity by enhancing both insulin-dependent and non-insulin-dependent glucose absorption. There must be a transporter that allows glucose to flow from the bloodstream to the muscles, and insulin does this.

But muscle contraction allows you to do this without the need for insulin, which is one of the great things about exercise. In addition to this, lifting weights increases lean body mass. Increasing muscle mass has many positive effects, including a faster metabolism, longer life span, and improved insulin sensitivity.

4. Try sprinting

Sprinting depletes muscle glycogen or carbohydrate stores. This is a highly time-efficient form of exercise that yields a variety of metabolic adaptations that regular endurance exercise produces. These adaptations include greater aerobic capacity, healthier cells with an enhanced immune system, and increased insulin sensitivity.

Also, be careful about your diet. In addition to these exercises, you should also consume foods that are suitable for diabetics.

Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion. Always consult a professional or family doctor for more information. NDTV is not responsible for this information.