High Intensity Interval Training: Good for Pre-Diabetic and Type 2 Diabetics

…in mice.  That said, there’s an increasing number of studies on high intensity interval training (HIIT) showing good things.

Highlights

  • High-intensity interval training (HIIT) improves exercise capacity and whole-body glucose homeostasis.
  • HIIT enhances liver and adipose tissue insulin sensitivity independent of body weight and adiposity.
  • HIIT does not change adipose tissue cell size, macrophage infiltration, inflammation and liver lipid content.
  • HIIT exercise training improves insulin sensitivity independently of the AMPK-ACC signaling pathway.

Source: High intensity interval training improves liver and adipose tissue insulin sensitivity

If you are diabetic or nearing it, this article means that this kind of training would be greatly beneficial to you in particular.  HIIT can be adapted to the individual’s level of fitness just like any type of training regimen. It’s all about monitoring the heart rate really and adjusting the workout accordingly.  Weight training also has the same effect on reducing insulin resistance, and is more effective than endurance training.

Many people internalize type 2 diabetes as having a lack of insulin; I think it better described as having an overabundance of insulin resistance.

The Myth of 1 g/lb: Optimal Protein Intake

Like most myths, the belief that you should take in 1g/lb of body weight has become so deeply entrenched in the fitness world that its validity is rarely questioned. Strangely, very few people think it’s a bit too accidental that the optimal amount of protein your body can assimilate in a day is exactly 1g/lb. 2.2g/kg doesn’t sound as right, does it? Of course, I know you read my articles for their scientific merit, so let’s look at the literature on the effects of daily protein intake to find out if 1g/lb really is the optimal amount of protein intake for maximum muscle gains.

Source: The Myth of 1 g/lb: Optimal Protein Intake for Bodybuilders

It’s like any “rule”.  To quote a famous movie: “They’re more like guidelines…”

Everyone is different, and as the article points out – we get better at dealing with protein so we need less as things progress.  I’m struggling to make 0.5 grams of protein for every lb currently in my diet, regularly.

Exercise Nutrition – Why Carbs?

A good sportive or gran fondo nutrition strategy can mean the difference between feeling strong and wanting to throw your road bike in a ditch. Just as getting in the base miles prepares you for the long ride ahead, the key to successful sportive nutrition begins well before your event.

Sports nutritionist Emma Barraclough knows the science and practice of getting your fuelling right inside out. Here she explains why carbs remain the primary source of fuel for high-performance endurance events and how to work out how much you’ll need.

Source: Cycling nutrition – why carbs?

I currently carb load with pizza.  The protein from meat and cheese isn’t ideal according to the article, but I eat early in hopes of getting around issues with protein and digestion.  And you can tweak that if you make your own, but it’s my cheat meal 😉

How to Set a Target Body Weight for Better Chances of Diet Success

Everyone knows that losing weight is difficult. The greatest challenge, however, is keeping that weight off. Knowing your target body weight, and then eating like you’re at that body weight, can provide a roadmap that allows you to make sustainable progress. Here’s why.

Source: How to Set a Target Body Weight for Better Chances of Diet Success

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