Exercises to overcome insulin resistance

The pancreas produces the hormone insulin, which allows cells to take up and use glucose. Cells cannot adequately use insulin in people with insulin resistance. Glucose, often known as blood sugar, builds up in the body when cells cannot absorb it. Doctors call this condition prediabetes if 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 various hereditary and environmental causes. Our exercise routine can also worsen or improve our insulin sensitivity. In this article, we discuss workouts and exercises that can help you overcome insulin resistance.

Try these exercises and workouts to reduce insulin resistance:

1. HIIT

The most important factor to consider when it comes to metabolic disorders is intensity. Although HIIT should be included in your regular routine, it only takes 20 to 25 minutes of exercise 2-3 times a week to achieve outstanding results. The HIIT technique requires repeating extensive recovery intervals between short bursts of high-intensity exercise.

Type 2 muscle fibers do most of the effort during HIIT exercises. This encourages the muscles to absorb glucose from the blood for use as fuel. As a result, the blood glucose level drops. The really intriguing element is that studies have found that this happens regardless of whether insulin is present. Therefore, those with type 1 diabetes can also benefit from this strategy.

2. Walk as much as possible

During the day, getting up and moving around helps insulin levels. In addition to being a risk factor for poor health regardless of exercise level, prolonged sitting is associated with decreased insulin sensitivity. In fact, sitting or watching television is linked to higher death rates and type 2 diabetes.

Walking whenever you can can help you fight these problems. Set yourself a goal of walking at least 10,000 steps a day. Preferably gradually throughout the day, not just at the end of the day or in the morning. You can start running and jogging and you can benefit from them.

3. Try weight training

By improving both insulin-dependent and insulin-independent glucose absorption, weight training increases insulin sensitivity. There must be a transporter to allow glucose to flow from the bloodstream into the muscles, and insulin does that.

But muscle contractions also make this possible without the need for insulin, which is one of the fantastic things about exercise. Plus, lifting weights increases your lean body mass. Gaining muscle mass has many positive effects, including a faster metabolism, longer life and improved insulin sensitivity.

4. Try sprinting

Sprinting depletes muscle glycogen or carbohydrate stores. It is a very time-efficient form of exercise that results in different metabolic adaptations than regular endurance exercise produces. These adaptations include greater aerobic capacity, healthier cells with an improved immune system, and increased insulin sensitivity. It does wonders for improving blood glucose response.

Take care of your diet as well. Along with these exercises, you must also consume food suitable for diabetics.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. For more information, always consult a specialist or your doctor. NDTV takes no responsibility for this information.