Short Bursts of Exercise Improve Insulin Sensitivity

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In another study of the benefits of interval exercise training emphasizing extremely short bursts of high intensity exertion alternating with relaxation improved insulin sensitivity by 23%, a “remarkable” result. The exercise regime that achieved this outstanding result was 15 minutes of cycling 3 times per week for 2 weeks. Each 15 minute session included 4-6  sprints lasting 30 seconds each. 6 sprints would mean 30 seconds of high intensity alternating with 2 minutes of ‘relaxed cruising’. Those familiar with Heart Rate Variability Analysis will recognize the principle of exercising the parasympathetic relaxation phase in alternation with the sympathetic exertion with its benefits for the whole organism. This study is interesting in that it documents improvement specifically in insulin sensitivity.

4 thoughts on “Short Bursts of Exercise Improve Insulin Sensitivity”

  1. Hear is a great (short) summary of various burst-training health research. It’s on the website of X-Iser, a low-tech, fully mechanical way to easily burst-train. Costs about $300. The information is very good–you certainly can burst train in many ways and do not need to acquire X-Iser:

    http://www.xiser.com/science.php

  2. One of the very interesting burst-training facts is that just four minutes of burst-training burns as many calories over a full 24 hours as a result of the metabolic lift as 25 minutes of standard training on an exercise machine (treadmill, etc). Just four one minute sessions at various times is all it takes–for example if you are in a building, going up about seven flights of stairs takes about a minute. You can do that when you arrive at work and a few times during the day. Completely convenient.

  3. Chris, thanks for the link to X-Iser. It’s a good device, and the other studies on their ‘Science’ page are interesting too. Smart trumps brute force (or duration) when it comes to exercise.

  4. Another *great* tool for burst/interval training is the Heavy Rope. Relatively inexpensive piece of exercise equip–it’s a weighted jump-rope that comes in various weights–but extremely effective:

    http://www.strength-systems.com/heavyRope.php

    I’ve used it for years and love it. have been able to move up to higher weights (tops out at 6-lbs–doesn’t seem heavy but with the force of the circular swinging motion it is amplified)

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