Читать книгу HIIT Your Limit. High-Intensity Interval Training for Fat Loss, Cardio, and Full Body Health онлайн

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What do these results tell us? They remind us that regular HIIT workouts should be considered to be among the most effective ways of counteracting the effects of heart disease, the number one cause of death throughout the world. Here’s your take-home message: Keep striving to incrementally improve your cardiorespiratory fitness. The fitter your heart and lungs, the healthier and better equipped you are to fight off disease. As the old saying goes, keep moving briskly for enhanced cardioprotection!

What Is the Effect of HIIT on Insulin Sensitivity?

The term “insulin sensitivity” refers to the ability of the muscles to successfully utilize glucose for fuel. Insulin works very much like a key in a doorknob: it helps to unlock transporter proteins that bring glucose into the muscles for fuel. So, having high insulin sensitivity is very healthy, because it means insulin is working effectively to help bring glucose into the muscles. Several research teams have investigated the effect of HIIT on improving insulin sensitivity. Taken together, the results indicate that HIIT can increase insulin sensitivity by 23% to 58%. That is quite impressive! This great news means that HIIT training increases the ability of your body to take up glucose into the muscle cells to use for energy. This helps to prevent high blood glucose levels, a precursor to type 2 diabetes. Studies show this increase in insulin sensitivity begins around week two of your training and progressively improves over the next 16 weeks of your HIIT workouts. Your body rapidly adapts to your new exercise program by more effectively taking up glucose from the blood.