Short, High-intensity Exercise Sessions May Improve Insulin Production

A new study finds that short, functional-movement and resistance training workouts, called functional high-intensity training (F-HIT), may improve beta-cell function in adults with type 2 diabetes. Beta cells in the pancreas produce, store, and secrete insulin, which allows the body to use sugar for energy. This small study is published in the American Journal of Physiology—Endocrinology and Metabolism.

Previous research has shown that aerobic exercise—physical activity that raises the heart rate—leads to improvements in beta-cell function and insulin secretion. F-HIT workouts combine functional movements such as gymnastics, weight lifting, and aerobic exercise.

“Adults with [type 2 diabetes] may find it difficult to adhere to a strict exercise regimen, citing ‘lack of time’ as one of the primary barriers. F-HIT programs such as CrossFitTM may address this barrier by providing structure, supervision, and accountability, with a minimal time commitment,” a group of Ohio researchers wrote. 

Twelve adults with type 2 diabetes (average age: 53) participated in six weeks of an F-HIT program developed and conducted by a certified CrossFit trainer. The volunteers attended three training sessions each week. Activities varied weekly and included one high-intensity session in which the participants exercised until they hit greater than 85 percent of their maximum target heart rate. The trainer recorded the number of repetitions of sit-ups, squats, and rowing each volunteer completed on the second and last days of the exercise program to track exercise capacity and overall fitness.

The short-term F-HIT regimen showed significant increases in beta-cell and liver function and exercise capacity. The volunteers also lost weight and body fat, which can improve insulin sensitivity and blood glucose levels.

“Here we show that exercise at high intensity for as little as 10 to 20 minutes per day, three days a week for six weeks improves beta-cell function in adults with [type 2 diabetes],” the researchers wrote.

Editor’s Note: Amputees with diabetes who cannot do some F-HIT activities may choose to do adaptive versions of them or other physical activities that achieve the same goals.

This article was adapted from information provided by the American Physiological Society (APS).