As the debate over which method of training stimulus reigns supreme as most beneficial to physical conditioning and winning the war against weight related health issues, it seems a new factor can now be included.
Recently a study* revealed that high intensity interval training can significantly reduce metabolic risk factors in sedentary populations.
The study compared the results of sixteen young men who each performed two weeks of high intensity interval training consisting of six 15 minute sessions of four – six all out 30 sec cycling bouts for a total expenditure of 250kcals of energy each week.
In the period beforehand subjects performed a 250kj self-paced cycling time trial and an oral glucose tolerance test, which measured the each subjects glucose, insulin and NEFA (non-esterfield fatty acid) response to a 75g glucose load.
After two weeks of interval training subjects demonstarted a 23% improvement in insulin sensitivity, a 6% increase in cycling performance and a reduced plasma NEFA concentration. They also exhibited a 37% reduction in insulin release in response to the 75g of glucose ingested, during the oral glucose tolerance test.
Collectively, these findings seem to suggest that powerful training protocols of high intensity intervals are an effective way to improve insulin action and reduce metabolic risk factors.
*Babraj, JA, Vollaard, NB, Keast, C, Guppy, FM, Cottrell, G, and Timmons, JA. Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. BMC Endocr Disord 9:3. 2009.
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