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Dr. Marek Derkacz, MBA

Not just diet! What type of exercise is optimal for people with insulin resistance?

MedExpress Team

Dr n. med. Marek Derkacz

Published May 15, 2023 06:31

Not just diet! What type of exercise is optimal for people with insulin resistance? - Header image
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Insulin resistance occurs when our body's cells become less sensitive to insulin, the most important hormone that regulates blood glucose levels. Long-term insulin resistance can lead to chronic hyperglycemia, or blood sugar levels that are too high, resulting in the development of type 2 diabetes. Causes of insulin resistance include genetic predisposition and modifiable factors, i.e. factors that we have.

Insulin resistance is promoted by a sedentary lifestyle and overweight and obesity. Women with insulin resistance may find it difficult to exercise and reduce weight due to, among other things, the effect of insulin resistance on their body's ability to use glucose as energy. However, despite the weight loss problems that usually accompany insulin resistance - regular exercise is crucial for women with insulin resistance.

Exercise helps improve tissue insulin sensitivity, allowing our bodies to use glucose more efficiently. Research studies have found that moderate to intense aerobic training improves insulin sensitivity, although unfortunately only for a short time. High-intensity interval training (HIIT) has also been shown to effectively improve insulin sensitivity. Strength training can also (contrary to what was previously thought about it) improve insulin sensitivity by increasing muscle mass and reducing body fat. Examples of optimal exercise for women with insulin resistance include brisk walking, cycling, swimming and dancing. HIIT workouts, such as sprint intervals, can also be effective. It is important to consult with a health care practitioner and a qualified, experienced personal trainer before starting any exercise program. Our decisions to implement exercise, we should also consult with our nutritionist, this is especially true for women with insulin resistance and comorbidities such as food intolerances or celiac disease.

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