Sprints Reduce Chances of Type 2 Diabetes

A study done by Dr. James A. Timmons of Heriot-Watt University in Edinburgh found that an exercise routine made up of 30 second sprints over a two week period, reduced the amount of time it took to lower blood sugar and blood insulin levels after drinking a sugary substance. Blood sugar levels were reduced 12% faster and blood insulin levels were reduced 37% faster. These benefits reduce the chances of developing type 2 diabetes and cardiovascular disease.

The study used 16 sedentary men who did six sessions over a two week period, made up of four to six 30 sec sprints with four minute rest periods between each sprint. There total exercise time each day was 17 to 26 minutes.

While insulin sensitivity, or reduced blood insulin, is a known benefit of both aerobic and resistance training, reduced blood sugar levels, which has not been associated with the other types of exercise, appears to be an added benefit of sprinting.

Sprints can be done on an exercise bike or by running up stairs, as well as traditional running. Of course you should check with your physician before starting a sprinting routine and to decide what form would be best for you.

Dr. Timmons speculated that further studies may show that high intensity, short duration workouts are more beneficial than the workout guidelines currently recommended. Another benefit is that less time is required to complete a workout, making it easier to fit into a busy schedule and more likely to be done consistently.