Rigorous workouts lasting as little as three minutes may help prevent diabetes by helping control blood sugar, British researchers said on Wednesday.
The findings published in the journal BioMed Central Endocrine Disorders suggest that people unable to meet government guidelines calling for moderate to vigorous exercise several hours per week can still benefit from exercise. “This is such a brief amount of exercise you can do it without breaking a sweat,” said James Timmons, an exercise biologist at Heriot-Watt University in Edinburgh, who led the study.
“You can make just as big as an effect doing this as you can by doing hours and hours of endurance training each week.”
Timmons and his team showed that just seven minutes of exercise each week helped a group of 16 men in their twenties control their insulin. The volunteers, who were relatively out of shape but otherwise healthy, rode an exercise bike four times daily in 30 second spurts two days a week.
After two weeks, the men had a 23% improvement in how effectively their body used insulin to clear glucose from the blood stream, Timmons said. The effect appears to last up to 10 days after the last round of exercise, he added.
“The simple idea is if you are doing tense muscle contractions during sprints or exercise on a bike you really enhance insulin’s ability to clear glucose out of the bloodstream,” he said.