短暂的高强度运动改善运动后的血糖水平,而且不会引起低血糖

 The impact of brief high-intensity exercise on blood glucose levels

 

 

中等强度的运动可以改善血糖(血糖),但大多数人并没有达到要求的运动量。高强度运动(HIE)方式各不相同。最大周期运动计量器冲刺间隔训练通常只需要2.5分钟的HIE,每次训练总共需要25分钟的训练时间(包括休息和热身)。综述了短期高强度运动对糖尿病患者血糖水平的影响。

 

 

本研究综述了每次≤15分钟的高强度运动(≥80%的最大摄氧量,VO2max)对血糖的影响。

 

6个非糖尿病患者(51名男性,14名女性)每周7.520分钟/周的高强度运动被回顾。两周的冲刺间歇训练增加了患者的胰岛素敏感性,最长维持到在运动后3天。12周最大间隔跑步(每周总锻炼时间40分钟)改善血糖的程度与每周150分钟以65%最大VO2max程度的跑步相当。

 

8项糖尿病研究(411型和222)被回顾。其中6例为一次运动,时长44秒至13分钟,其余分别为2周和7周,高强度运动20分钟和2分钟/周。对于1型和2型糖尿病患者,与对照组相比,血糖水平在高强度运动期间和2小时后普遍较高。

 

 

对于1型糖尿病患者,前天早上高强度运动后,血糖从午夜到早上6点降低。

 

对于2型糖尿病患者,一次运动可以改善24小时内餐后血糖,而2周的运动可以在运动后48小时至72小时内将血糖平均降低13%,使葡萄糖摄取增加369%

 

 

结论

短暂的高强度运动可以改善糖尿病患者和非糖尿病患者运动后1 ~ 3天的血糖。高强度运动不太可能在运动中和运动后立即引起低血糖。需要越来越多的随机研究来确定安全性、可接受性、长期疗效以及最佳的运动强度和持续时间。

 

 

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The impact of brief high-intensity exercise on blood glucose levels

 

Moderate-intensity exercise improves blood glucose (BG), but most people fail to achieve the required exercise volume. High-intensity exercise (HIE) protocols vary. Maximal cycle ergometer sprint interval training typically requires only 2.5 minutes of HIE and a total training time commitment (including rest and warm up) of 25 minutes per session. The effect of brief high-intensity exercise on blood glucose levels of people with and without diabetes is reviewed.

 

HIE (≥80% maximal oxygen uptake, VO2max) studies with ≤15 minutes HIE per session were reviewed.

 

Six studies of nondiabetics (51 males, 14 females) requiring 7.5 to 20 minutes/week of HIE are reviewed. Two weeks of sprint interval training increased insulin sensitivity up to 3 days postintervention. Twelve weeks near maximal interval running (total exercise time 40 minutes/week) improved BG to a similar extent as running at 65% VO2max for 150 minutes/week. Eight studies of diabetics (41 type 1 and 22 type 2 subjects) were reviewed. Six were of a single exercise session with 44 seconds to 13 minutes of HIE, and the others were 2 and 7 weeks duration with 20 and 2 minutes/week HIE, respectively. With type 1 and 2 diabetes, BG was generally higher during and up to 2 hours after HIE compared to controls. With type 1 diabetics, BG decreased from midnight to 6 AM following HIE the previous morning. With type 2 diabetes, a single session improved postprandial BG for 24 hours, while a 2-week program reduced the average BG by 13% at 48 to 72 hours after exercise and also increased GLUT4 by 369%.

Conclusion

 

Very brief HIE improves BG 1 to 3 days postexercise in both diabetics and non-diabetics. HIE is unlikely to cause hypoglycemia during and immediately after exercise. Larger and longer randomized studies are needed to determine the safety, acceptability, long-term efficacy, and optimal exercise intensity and duration.

 

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3587394/