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22.09.2018


The lifestyle that protects against diabetes: intensive exercise, cardiorespiratory fitness and few hours of sitting

The lifestyle that protects against diabetes: intensive exercise, cardiorespiratory fitness and few hours of sitting
If you want to protect yourself against diabetes, then there are three things in the realm of phyical activity you can focus on: increase your fitness levels as musch as possible, incorporate intensive forms of exercise in your lifestyle and make sure you do not sit too long in a row. These three elements together reduce the risk of type-2 diabetes, researchers from the university of Maastricht in the Netherlands discovered.

Study
The researchers used the data from 3,451 study participants aged 40-75 that were collected in the Maastricht Study. In this study, researchers had determined the fitness [more precisely: the cardiorespiratory fitness] levels of the study participants by letting them cycle, and determined their physical activity pattern by having them wear an accelerometer.

In this study, the researchers looked specifically at the amount of intensive exercise. This was the case if the accelerometer had registered more than 110 steps per minute.

Results
The participants who were not fit and who were at the same time sitting many hours in a row had the highest probability of type-2 diabetes. The risk of diabetes in this group was a factor of 8.38 higher than among the study participants who were fit and were sitting not sitting many hours in a row.


The lifestyle that protects against diabetes: intensive exercise, cardiorespiratory fitness and few hours of sitting


The risk of type 2 diabetes in the study participants who were not fit and at the same time had little intensive physical activity was a factor of 6.42 greater than in the study participants who were fit and at the same time had a relatively high amount of intensive physical activity.


The lifestyle that protects against diabetes: intensive exercise, cardiorespiratory fitness and few hours of sitting


Conclusion
"In conclusion, high sitting time, low higher intensity physical activity and low cardiorespiratory fitness were each associated with several markers of cardiometabolic health and with higher risk for the metabolic syndrome and type 2 diabetes, independently of each other", summarize the Dutch.

"To improve cardiovascular risk and to prevent type 2 diabetes, these data support the development of new strategies that target all three components - sitting time, higher intensity physical activity and cardiorespiratory fitness."

Source:
Diabetologia. 2018 Sep 10. doi: 10.1007/s00125-018-4719-7. [Epub ahead of print].

More:
In combination with protein supplementation, this comprehensive training approach has more effect on insulin sensitivity than just strength training (15.05.2018)
Health improvements noticeable after just 4 days of more movement and less sitting (12-12-2017)
Intensive exercise is healthier (24.10.2015)

Archives:
Insulin & Glucose Metabolism


Diabetics live longer with physical exercise
Exercise reduces your chances of developing type-2 diabetes, but even if you already have diabetes exercise is good for you. Definitely if you exercise for longer than the daily half hour that is advised.

Strength training + active lifestyle more than halves chance of diabetes
Half an hour of strength training per day, or three 50-minute sessions a week. That's the amount of strength training that reduces your chances of developing type 2 diabetes by a third. And if you do a bit of cycling, walking, swimming or running as well your chance of developing diabetes can go down by sixty percent.

Half an hour a day of cardio works almost as well as an hour
For healthy but slightly overweight people in their twenties and thirties half an hour of cardio training a day has almost the same positive health effects as a full hour.