• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • About
  • Book
  • Amazon
  • Cabo Rental
  • Projects…
    • The Inuit were never in Ketosis
    • The Manifesto
    • Gut Health
    • Elixa Probiotic
    • Resistant Starch
  • Archive

Free The Animal

Ex Navy Officer. Owner of Businesses. Digital Entrepreneur. Expat Living in Thailand. 5,000 Biting Blog Post on Everything since 2003.

Vitamin D and Muscle Power
Don’t Listen To Me!

High Intensity Sprinting for Diabetes

February 4, 2009 3 Comments

In the BBC, and I believe I saw this on Art's private blog.

Short fast sprints 'cut' diabetes

Rather than slaving away for hours in the gym, people should focus their attention on quick "sprints" with each workout lasting just a few minutes.
James Timmons, Heriot-Watt University professor of exercise biology has studied the effects of quick exercise.

He recommends 4 x 30 second sprints on an exercise bike three times a week.
He said people could reduce their risk of diabetes and heart disease substantially with short, intense workouts – with such "time-efficient" exercising appealing to busy workers. […]

This involved the men going as fast as they could for 30 seconds and then taking a few minutes of complete rest between each sprint.
After two weeks, Prof Timmons said the results were "substantial", with a 23% improvement in insulin function.

While his research focused on young men, Prof Timmons said it would work for people of all ages and for both men and women.
He said: "This study looked at the way we break down stores of glycogen.

"Think about diabetes as being glucose circulating in the blood rather than stored in the muscles where it should be.

"If we take out the glycogen from the muscles through exercise, then the muscles draw in that excess glucose from the blood."

Exactly what I and others have been saying for a long time with respect to the GENE EXPRESSION benefits of HIT (high intensity training). This takes no time at all and is a lot of fun (sprinting in now my favorite, since I've retrained myself to run all-out at 48-yrs-old). And, if you can't run, you can use a stationary bike, but put a bit of resistance on it, and just go all out — everything you have.

And, as many have also been saying, chronic cardio gets you nowhere. It probably harms you.

He added: "If you go for a jog or a run you oxidise glycogen but you are not depleting the glycogen in your muscles.

"The only way to get to this glycogen is through very intense contractions of the muscles.

"If we can get people in their 20s, 30s and 40s doing these exercises twice a week then it could have a very dramatic effect on the future prevalence of diabetes."
He said the effects were bigger than the traditional "one hour of running per day".

Share3
Tweet2
Pin
5 Shares

Filed Under: General

PATREON SUPPORT

My own on-the-scene expat photos, stories, podcasts, and video adventures, currently from exotic Thailand. Plus, anything else I write or video about.

Become a Patron

VACATION IN MY CABO CONDO

THE FAT LOSS BLUEPRINT


Elixa Probiotic is a British biotech manufacturer in Oxford, UK. U.S. Demand is now so high they've established distribution centers in Illinois, Nevada, and New Jersey.

Still, sell-outs happen regularly, so order now to avoid a waiting list.

Reader Interactions

Comments

  1. Sam February 4, 2009 at 18:30

    With nearly everything from the world of nutrition you have to separate the good from the worthless.

    The implication in the pieces you snipped is that sprinting (i.e., exercise) can affect the development of diabetes.

    Nonsense. All it will do is allow diabetics better control over their blood glucose levels.

    If they want to prevent (or cure in the cases where there are still functional pancreatic beta cells) you have to control insulin levels. And that means restricting carbohydrates, something the author wouldn't be happy (if he even knows) saying.

    Reply
  2. Patrik February 4, 2009 at 18:34

    After two weeks, Prof Timmons said the results were "substantial", with a 23% improvement in insulin function.

    My guess is that improvement in insulin function, not calories burned, via exercise is why exercise helps in weight loss. Art De Vany may have also mentioned this.

    As Taubes pointed out it is a myth that exercise helps weight loss via calories in, calories out.

    Reply
  3. Richard Nikoley February 5, 2009 at 06:47

    "The implication in the pieces you snipped is that sprinting (i.e., exercise) can affect the development of diabetes."

    I think the implication is that obesity and diabetes are functions of a hormonal problem, chiefly insulin (resistance) and that brief, intermittent, high intensity training can improve insulin "function," which I take to mean: sensitivity.

    It's nothing we don't already know. Carb restriction is certainly necessary for someone already obese, type 2, or both (or borderline), but for non-obese and non-diabetic, something like this ought to certainly be beneficial even without carb restriction.

    The overall point I took from the article is that low-intensity exercise is essentially worthless and that high intensity exercise carries many benefits, one of which is improved insulin function.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Search FreeTheAnimal

Social Follow

Facebook3k
Facebook
fb-share-icon
Twitter6k
Visit Us
Follow Me
Tweet
Instagram358
Pinterest118k
Pinterest
fb-share-icon
YouTube798
YouTube
Follow by Email8k
RSS780

Post Notification Options

About FreeTheAnimal

I'm Richard Nikoley. Free The Animal began in 2003 and as of 2020, has 5,000 posts and 120,000 comments from readers. I blog what I wish...from lifestyle to philosophy, politics, social antagonism, adventure travel, nomad living, location and time independent—"while you sleep"— income, and food. I intended to travel the world "homeless" but the Covid-19 panic-demic squashed that. I've become an American expat living in rural Thailand where I've built a home. I celebrate the audacity and hubris to live by your own exclusive authority and take your own chances. [Read more...]

CLICK HERE to shop Amazon. Costs you nothing.

Shop Amazon

My own on-the-scene expat photos, stories, podcasts, and video adventures, currently from exotic Thailand

Become a Patron

Gastrointestinal Health

Elixa Probiotic is a British biotech manufacturer in Oxford, UK. U.S. Demand is now so high they've established distribution centers in Illinois, Nevada, and New Jersey.

Still, sell-outs happen regularly, so order now to avoid a waiting list.

Elixa Probiotic

My Book

Free The Animal Book

Recent Posts

My Thoughts About The 2020 Fraudulent Election

Since a picture is worth a thousand words, let's call it 500 words of thoughts about the election circus spectacle and 500 words about considering ...

Read More

A COVID Cult and Clown Car Roundup

Political correctness is communist propaganda writ small. In my study of communist societies, I came to the conclusion that the purpose of communist ...

Read More

You Can’t Recount Your Way Out of This

It's a hot mess inside of a shitstorm From about 1990 until midterms, 2018, I was a non-voter, even though I generally supported libertarian and ...

Read More

November 3rd

Less than a week out and looking forward to forgetting about it for another 4 years. 320+, and the popular vote. Bank on it. That is all. ...

Read More

Please Wear Your Mask to Help The Spread of Covid-19

Finally some good news. Turns out, via CDC, that habitual mask wearers are the ones spreading the virus around the most. That's fantastic since ...

Read More

Popular Posts

Coronavirus #3: Denise Minger is Thorough But Misses the Boats92 Total Shares
My 8 Weeks in Thailand #188 Total Shares
Covid-19 Is Impeachment 3.0; BLM Riots, 4.0; Re-Lockdown, 5.083 Total Shares
My Musings on the Coronavirus (Covid-19)73 Total Shares
Coronavirus #2: The Dumb and the Dumber58 Total Shares
Have You Forgotten? Richard Lothar Nikoley Doesn’t Give An Eff What You “Think”56 Total Shares
I Met A Dry Fasting Nut39 Total Shares
CovidScam Unravels. Backlash Grows and Intensifies.35 Total Shares
Coronavirus #1: The Innocent and the Guilty30 Total Shares
Everything I Thought I Lost28 Total Shares

Last 10 Comments

  • Richard Nikoley on My Thoughts About The 2020 Fraudulent Election
  • Richard Nikoley on My Thoughts About The 2020 Fraudulent Election
  • EatLessMoveMoore on My Thoughts About The 2020 Fraudulent Election
  • Big on My Thoughts About The 2020 Fraudulent Election
  • Richard Nikoley on You Can’t Recount Your Way Out of This
  • Anonymous on You Can’t Recount Your Way Out of This
  • Chung Ho-Lee on A COVID Cult and Clown Car Roundup
  • Kris on Perfect Salmon and Asparagus in an Air Fryer
  • Richard Nikoley on Coronavirus #3: Denise Minger is Thorough But Misses the Boats
  • John on Coronavirus #3: Denise Minger is Thorough But Misses the Boats

© 2021 All Rights Reserved · Free The Animal Return to top