HIIT training has become hugely popular for its ability to build aerobic and anaerobic fitness while burning fat, often in less time than steady-state cardio. Research also points to another benefit: using HIIT for diabetes risk reduction, regardless of your starting level of insulin resistance.
What is HIIT?
High-Intensity Interval Training alternates short bursts of high-intensity effort with periods of lower intensity or rest. A simple example is running on a treadmill at an easy pace for a set period, then switching to a fast, hard effort, then back to easy, repeating the cycle for the duration of the session.
What the research found
A study published in Frontiers in Physiology looked at 40 women who were not regular exercisers and were considered at risk of type 2 diabetes. Participants were split into a high-risk and a low-risk group based on their level of insulin resistance, a major warning sign for developing type 2 diabetes, in which the body stops responding properly to insulin. Both groups performed HIIT three times a week for 10 weeks.
The training improved overall fitness across both groups, with participants losing body fat and getting stronger. Notably, the high-risk group saw the greatest improvement in markers linked to type 2 diabetes risk, suggesting HIIT may be particularly valuable for people already showing signs of insulin resistance. The researchers concluded that HIIT is a promising tool for improving cardiometabolic health, and that even lower-risk participants saw meaningful cardiovascular and metabolic benefits.
You do not need a bike to do it
The study used cycling as its HIIT method, but the principle applies to almost any form of exercise performed in intervals. At Hammers Gym you can build a HIIT session around the treadmill, rower or bike, free weights, battle ropes, or a fast-paced Muay Thai or kickboxing class, all of which alternate hard effort with recovery in a similar way.
Getting started with HIIT
If you are new to interval training, start with a manageable work-to-rest ratio, such as 30 seconds hard followed by 60 to 90 seconds easy, and build from there as your fitness improves. Two to three HIIT sessions a week is plenty for most people alongside other training. As always, if you have any existing health conditions, check with your doctor before starting a new high-intensity exercise program.
Train smarter at Hammers Gym
Whether you use our cardio equipment, free weights, group classes or martial arts sessions, there are plenty of ways to build HIIT into your week at Hammers Gym. Our personal trainers can help you structure a HIIT program safely and effectively.
Hammers Gym is a 24/7 gym in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster. Get in touch or try us with a free trial, or view our membership options.
Reference: Alvarez, C. et al. (2017). “Prevalence of Non-responders for Glucose Control Markers after 10 Weeks of High-Intensity Interval Training in Adult Women with Higher and Lower Insulin Resistance.” Frontiers in Physiology, Vol. 8, Page 479.
This article is general information only and is not medical advice. Speak with your doctor about your individual diabetes risk.