Muscle fatigue is the reduction in the capability of muscles to perform work. It can be associated with a state of exhaustion, which can occur due to exercising or other strenuous activities. Muscle fatigue makes it hard to move normally. It can make people tired and leave them energy deprived.
This is because muscle fatigue decreases the force behind the movement of muscles, causing a person to feel weaker.
A lot of people experience muscle fatigue, and in most cases, it is minor. However, a few people may take a longer time to recover from muscle fatigue. They may require medical intervention.
The onset of muscle fatigue has hampered many athletes from achieving their maximum potential.
It can happen due to either or both of the following:
-The nervous system fails to generate a sustained signal with muscle tissue
-The contraction ability of the muscle is reduced
Anaerobic metabolism is a process in which the body produces energy without using oxygen. This commonly occurs during periods of intense physical activities (exercises). During this process, lactic acid is released as a byproduct. Small amounts of lactic acid operate as a temporary energy source. However, when it gets built-up in the muscles, you feel the “burning sensation.” If the lactic acid is not cleared quickly, it can lead to muscle fatigue. For this reason, it may be desirable to reduce lactic acid build-up in the muscles
How quickly lactic acid is cleared, and in turn, the fatigue onset is influenced in part by genetics.
MCT1 gene, also called SLC16A1, encodes the Monocarboxylate transporter 1 (MCT) protein. It regulates the transport of lactate and other substances. It also removes lactic acid from the muscles.
MCT1 gene influences the amount of MCT you produce. The more you produce, the quicker is the clearance rate. This delays the onset of muscle fatigue.
rs1049434 is an SNP in the MCT1 gene. This SNP affects lactic acid clearance by influencing the amount of MCT produced. According to a study on a group of moderately active men and women, it was observed that individuals with the AA type had higher levels of lactate compared to the TT type.
Other genes like_ COL5A1, HNF4A, TNF, and _NAT2 also influence the likelihood of fatigue.
The build-up of lactic acid is characterized by symptoms like:
- Nausea
- Fatigue
- A burning sensation in the muscles
- Weakness
- Muscle soreness
- Muscle cramping
- Shortness of breath
- Yellowing of skin or eyes
Magnesium delivers energy to the body while exercising and helps limit lactic acid build up.
Foods rich in magnesium include legumes like navy beans, pinto beans, kidney beans, and lima beans, seeds such as pumpkin, sesame, and sunflower seeds, and vegetables like spinach, greens, turnips.
Getting enough rest aids muscle recovery as well as the breakdown of lactic acid
It helps the body to break down glucose and thus can help to limit the body’s need for lactic acid. Food sources of these fatty acids include fish like salmon, tuna, mackerel, nuts and seeds like walnuts and flax seeds, and plant-based oils such as olive oil, canola oil, rice bran oil.
B vitamins help to transport glucose throughout the body and help provide energy to the muscles. Food sources of B vitamins include leafy green vegetables, cereals, peas and beans, fish, beef, poultry, eggs and dairy products.
Eating a healthy meal can help prevent muscle soreness.
https://pubmed.ncbi.nlm.nih.gov/3471061/
https://en.wikipedia.org/wiki/Monocarboxylate_transporter_1
https://pubmed.ncbi.nlm.nih.gov/22516692/
http://ajcn.nutrition.org/content/84/2/419.full
Ligaments are connective tissues that connect bones together. They give the skeletal system its structure. Ligaments control the amount of movement between bones.
In the human body, about 900 ligaments connect different bones.
Ligaments are made of collagen fibers. Collagen is a kind of structural protein that gives strength and structure to different parts of your body, including your muscles, ligaments, tendons, and skin.
Collagen fibers that run parallel to each other are bundled up to provide strength to the ligaments.
Ligaments were once assumed to be fixed in their positions. The latest researches suggest that ligaments respond to various internal and external factors that can improve/worsen their function.
The name ligament comes from the Latin word ‘ligare .’ Ligare means to tie-up or to bind.
Think of ligaments like strong ropes. These tie-up bones and joints in place and prevent them from getting twisted or dislocated.
Ligaments are very important for painless and comfortable movement. While most ligaments connect and hold together bones, few other ligaments hold together other body parts and organs.
Irrespective of whether ligaments hold together bones, joints, or other organs, strong ligaments are important for the stability of the body. Weak or damaged ligaments can cause increased risks of injuries, pain, and frequent dislocations of bones.
Ligamentous laxity is a condition that causes loose ligaments. Your ligaments may not have enough strength to hold together bones and organs.
A very common example of ligamentous laxity is flat feet, medically known as pes planus. Here, the arch of the feet does not hold up when standing. This causes pain and discomfort, especially when you are standing or walking for a long time.
Here are some of the symptoms of weakened ligaments to look out for.
Tingling sensations around joints
- Pain and numbness
- Frequent dislocations of bones
- Muscle spasms
- Hypermobility (the ability to move/stretch beyond the normal range of motion)
The COL1A1 gene is called the flexibility gene and helps produce type I collagen in the body. Reduced collagen production can lead to weakened ligaments.
rs1800012
An SNP in the COL1A1 gene, rs1800012, can cause changes in ligament strength. According to a study, people with the TT genotype had a lowered risk for ligament injury. However, no such effects were seen in the GT and GG genotypes. The study concluded that people with the TT genotype have reduced risks for ligament injuries. Those with GG and GT genotypes have no such protection.
Another meta-analysis that combined the results of 4 individual studies also concluded that those with TT genotype have extra protection against ligament injuries.
Ehlers-Danlos Syndrome (EDS) causes extremely flexible joints and skin and results in loose and weakened ligaments. People with this syndrome have a condition called hypermobility that increases the range of motion of their joints.
About 100 types of polymorphisms in the COL5A1 gene are identified in people with EDS.
Marfan syndrome is an inherited disorder that affects the connective tissues, including ligaments. It reduces the elasticity of the ligaments.
The FBN1 gene encodes a protein called fibrillin-1. Fibrillin molecules bind to the nearby proteins and each other to make elastic fibers. These fibers make ligaments.
There are about 1300 mutations in the FBN1 gene that can result in Marfan syndrome.
*Age - As you grow older, collagen production in the body reduces. This can weaken ligaments and increase your chance of injuries.
Gender - Research suggests that women have higher risks for certain types of ligament injuries in sports than men.
Accidents and injuries - If you have had an accident or an injury, you may have damaged the ligaments, leading to decreased ligament strength.
Exercises - There are many exercises aimed at improving muscle strength and making you stronger. You can tweak these exercises to increase your ligament strength too. By decreasing your range of motion using weights, you can strengthen your ligaments.
Short-range motion exercises cause quick stretching and shortening of the muscles.
- Tricep press while lying down
- Push press behind the neck
- Leg extensions and leg curls
- Stretching and flexibility exercises
Balanced diet - If weakened ligaments result from decreased collagen production in the body, you can improve collagen production by including these foods in your diet.
- Chicken
- Bone broth
- Seafood
- Egg white
- Red and yellow colored fruits and vegetables
- Citrus fruits
Adequate sleep - If you are not sleeping for at least 7 hours every night, the body’s collagen production is lowered. This can put unwanted stress on your ligaments and result in increased risks of injuries and pain. Change your lifestyle to sleep 7-8 hours a day, and your ligaments will get stronger naturally.
Strengthening supplements - According to a study, the consumption of vitamin C-enriched gelatin supplements before working out can double up collagen production in the body. This can improve your ligament strength gradually.
https://www.ncbi.nlm.nih.gov/books/NBK525790/
https://www.physio-pedia.com/Ligament
https://medlineplus.gov/genetics/gene/fbn1/#conditions
https://www.ncbi.nlm.nih.gov/books/NBK1335/
Exercise is a very important part of a healthy lifestyle. Exercise makes you fit, healthy, and improves your stamina.
An important part of any exercise regimen is the rest period that aids recovery.
Exercise recovery is a series of steps/techniques you follow to recover from exercising. There are two basic types of exercise recovery.
Active exercise recovery - This includes performing light and low-impact exercises after a period of intense exercising. It helps your body cool down. Yoga, foam rolling, cycling, and walking are all active exercise recovery activities.
Passive exercise recovery - Passive recovery involves pausing your workout and resting. This is a state of complete inactiveness.
For regular healthy individuals, active exercise recovery is more beneficial than passive exercise recovery.
Some people can quickly recover from intense workouts, while others take more time.
Muscles need anywhere from 24 to 48 hours to recover and rebuild.
If you are overworking the same muscles every day without any recovery period, you do more harm to your body than good.
Lactic acid builds up in the body due to intense exercise. Lactic acid build-up can cause sore muscles and pain. Exercise recovery prevents lactic acid build-up.
Muscle soreness is a common problem after exercise. Active exercise recovery can help prevent this.
Recovery prevents the onset of fatigue and keeps your energy levels high. Both of these factors augment athletic performance.
Overtraining syndrome (OTS) - Overtraining syndrome is a condition where you exercise more than what your body can handle. Overtraining results in the body not being able to recover back from the workout.
Lack of exercise recovery can result in overtraining syndrome. Here are the signs of OTS to look out for.
- Consistent muscle pain and soreness
- Continuously high heart rate
- Irritability and mental breakdown
- Burnout
- Constant feeling of tiredness
The average time needed to recover from exercises depends on your genes. Some people are genetically designed to recover quickly, while others take more time. While many genes are involved in deciding your exercise recovery rate, two commonly discussed ones are the MMP3 and CKM.
The MMP3 gene helps produce a protein that breaks down collagen, fibronectin, and other kinds of structural proteins as a part of normal growth and development. This enzyme is important for repairing muscles and tissues.
A 2009 study discussed the effects of three polymorphisms of the MMP3 gene and the risks of developing Achilles tendinopathy. This is a condition that causes pain, inflammation, and stiffness of the Achilles tendon. Achilles tendon is a long band of fiber that connects the calf to the bone in the heel.
One of the major causes of Achilles tendinopathy is excessive workout or strain in the calf muscle because of the lack of sufficient exercise recovery period.
rs591058, rs679620, and rs650108 are three variants of the MMP3 gene that can increase your risk for developing Achilles tendinopathy. The CC genotype of rs591058, GG genotype of rs679620, and the AA genotype of rs650108 contribute to the risk.
The exercise recovery time may be higher for people who have these genotypes.
Creatine Kinase, M-type (CKM) is a gene that helps maintain stable energy levels in the body. This gene is also associated with muscle repair and inflammatory response.
A variant of this gene has been associated with exercise recovery time. People with the TT genotype require more time for exercise recovery when compared to the GG genotype.
Age - As you grow older, it takes a longer time to recover from the strain you put on your muscles and tissues. Exercise-related injuries also take a longer time to heal.
Diet - The food you eat can extend or shorten your recovery period after intense exercise. If you eat nutritious and healthy foods, you recover faster from the strain of exercising.
The kind of exercise - Low-intensity exercises require shorter recovery periods, while high-intensity exercises warrant longer ones.
Physical state - Healthier individuals have shorter exercise recovery periods than those with existing medical conditions.
Stress levels - Mentally stressed people find themselves taking a long time to recover from intense exercises. Highly stressed individuals will do better with low-intensity exercises like yoga and Tai Chi.
Taking long days of break from exercising - Just like how a machine that keeps running every day works better than a machine that is left to rust with inactivity, your body will recover faster from exercise if you keep training. On days you don’t exercise, practice low-intensity stretching, yoga, or Tai Chi.
In the absence of adequate rest periods, the following can happen:
- Difficulty in working out
- Weakness in the body
- Difficulty in sleeping due to muscle aches
- Unexplained tiredness and depression
- Reduction in your performance
- Lowered immunity leading to frequent diseases and infection
Hydrate - There is nothing more important than hydrating your body after exercise. You lose a lot of fluids while working out, and if you do not replace them, it takes a longer time for your body to recover from the stress of exercising.
Opt for post-workout snacks - Just like how you provide your body with water, giving it proteins and carbohydrates to compensate for the calories burnt helps with faster exercise recovery. Along with exercise recovery exercises, snack on healthy protein-rich foods.
- Whole grain toast with peanut butter/almond butter
- A whole banana
- A bowl of Greek yogurt with fruits
- A protein bar
- Protein shake
- Pita and hummus
- A handful of nuts and seeds
- Roasted peanuts
As you keep working on exercise recovery techniques, the time taken for recovering from a workout session reduces. When you let your body recover after exercise every single time, your muscles and tissues will thank you for it and get stronger and recover faster.
Here are some popular recovery exercises/techniques you can try out.
- Stretching on a foam roll
- Simple stretching exercises
- Holding stretch poses for 30-60 seconds
- Slow walking on a treadmill
- Yoga
- Tai Chi
- Elevating your legs up on a wall for 5-10 minutes
Know if you are genetically designed to take more time to recover from exercises. If so, consider combining intense and low-intense workouts to prevent risks of injuries. Also, give your body enough rest.
https://healthengine.com.au/info/exercise-recovery
https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf
https://medium.com/@xcodelife/heres-how-exercise-recovery-will-help-you-perform-better-bf9ffdbe2a0c
https://journals.physiology.org/doi/pdf/10.1152/ajpcell.00211.2003
https://www.healthline.com/health/signs-of-overtraining#signs-and-symptoms
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4983298/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401954/
Almost any part of the body can suffer an injury during sports or exercise. But, the term ‘sports injury’ is used to describe injuries of the musculoskeletal system. This includes:
- Injuries of muscles
- Injuries of bones
- Injuries of ligaments and tendons
- Injuries of other associated tissues like cartilage.
Traumatic brain and spinal cord injuries are relatively rare during sports or exercise.
Sports injuries are an unfortunate side effect of working out and training. It commonly occurs due to overtraining, improper conditioning, and wrong form or technique. Warm-up and cool-down stretches play a very important role in injury prevention.
Common sports injuries:
- Sprains
- Achilles tendon
- Tendinopathy
- Fractures
- Tennis elbow
- Plantar Fasciitis
- Concussion
- Anterior cruciate ligament tears
- Low back pain
- Ankle sprain
MCT1 gene, also called SLC16A1, encodes the Monocarboxylate transporter 1 (MCT) protein. It regulates the transport of lactate and other substances. It also removes lactic acid from the muscles.
The build-up of lactic acid makes the intracellular environment acidic and degenerates the muscles. Both of these can make a person injury-prone.
MCT1 gene influences the amount of MCT you produce. The more you produce, the quicker is the clearance rate. This reduces muscle degeneration and injury risk.
rs1049434 of MCT1 Gene and Injury Risk
According to a study, rs1049434 AA genotype was associated with a higher incidence of injuries in elite football players. Further, the study also hypothesized that the T allele could play a protective role in the pathogenesis of indirect muscle injuries.
The MMP3 gene encodes the enzyme matrix metalloproteinase 3 (also called Stromelysin-1), which is associated with the breakdown of extracellular matrix during the normal physiological process.
MMP3 is required to maintain the mechanical properties of tendons. An elevated expression of the MMP3 gene is associated with increased degeneration of the matrix, resulting in an imbalance.
rs679620 of MMP3 Gene and Injury Risk
A study explored the potential relationship between the SNP rs679620 and tendon injury.
The G allele was associated with an increased risk of Achilles tendinopathy (https://pubmed.ncbi.nlm.nih.gov/19042922/).
Non-genetic factors can be modifiable or non-modifiable. Modifiable factors can be tuned through specific training methods. Examples of modifiable factors include:
- Body composition (e.g., body weight, fat mass, BMI, anthropometry)
- Fitness level (e.g., muscle strength/power, VO2 max, joint ROM)
- Skill level (e.g., sports-specific technique, postural stability)
- Psychological factors (e.g., competitiveness, motivation, perception of risk)
Some non-modifiable factors include:
- Age (maturation, aging)
- Sex
- Anatomy (alignment, intercondylar notch width)
- Health (previous injury, joint instability)
- Anatomy (bone architecture)
Get the right gear: Wear comfortable clothes that let your body move naturally and breathe freely.
Strengthen your muscles: Conditioning exercises like squats, burpees, resistance training, and aerobics can help strengthen your muscles.
Use the right technique: There’s a ‘right’ form for each exercise. Practicing that form is important to avoid unnecessary strain on the muscles.
Take adequate rest: Getting enough rest aids muscle recovery and prevents muscle injuries.
Hydrate continuously: Sweating results in the loss of essential fluids; they need to be replaced to sustain the exercise
Get stretching: Both warm-up and cool-down stretches are essential to prevent injuries.
https://en.wikipedia.org/wiki/Monocarboxylate_transporter_1
https://www.ncbi.nlm.nih.gov/pubmed/26478856
https://en.wikipedia.org/wiki/MMP3
https://en.wikipedia.org/wiki/Extracellular_matrix
https://pubmed.ncbi.nlm.nih.gov/19042922/
The Total Lung Capacity (TLC) is the volume of air your lungs can hold at any given point in time and is also a measure of how healthy your lungs are.
Your lung capacity is a predictor of your health & longevity (mortality rate).
The higher your lung capacity, the easier it is for you to inhale & exhale.
Most people do not make use of their complete lung capacity.
When you exercise, your heart and lungs work hard. When you work out, the muscles need more oxygen to handle the stress. Hence, the heart starts pumping blood faster, and the lungs need to provide more oxygen to the body to match up.
Normal adults at rest breathe in 6-8 liters of air per minute. When you are exercising, your lungs take in up to 100 liters of air per minute!
This improves the capacity of the lungs to hold more air. With regular exercise, your lung capacity will improve.
Just like how exercise makes your muscles stronger, it also strengthens your lungs by encouraging them to work harder.
Exercise ensures your body can receive oxygen quicker and more smoothly. People who exercise can receive oxygen from their lungs better than those who are not physically active.
You develop shortness of breath when your lung capacity is low. Regular exercise can ensure that your lung capacity increases, thus preventing breathlessness.
Diaphragmatic exercises are those that use the diaphragm, which is an important muscle to help you inhale and exhale. Practicing diaphragmatic exercises can make inhalation and exhalation better and improve lung capacity.
VO2max is the maximum amount of oxygen a person can use during intense physical activities. When your lung capacity increases, the VO2max improves and vice-versa.
VO2max is a very important factor for athletes, sportspeople, and endurance trainers.
The ADRB2 gene is responsible for dilating the airways (bronchodilation) and also handles calcium channels. Variations in the gene cause an increased risk of asthma.
rs1042713 and Lung Capacity
The G allele in the rs1042713 SNP of the ADRB2 gene is associated with the widening of blood vessels (vasodilation) when the person exercises. Vasodilation leads to an increase in VO2max and increases the availability of oxygen for working out.
The IL6 gene is a protein-coding gene responsible for increasing and reducing inflammation in the body.
A specific type of variation in the IL6 gene is responsible for increased VO2max values and favors people in sprint sports.
rs1800795 and Lung Capacity
As part of a study, 54 healthy military individuals were put to an 8-week long intensive training program. During this period, their VO2max values were studied.
At the end of 8 weeks, their VO2max levels were noted. People with the CG genotype of the rs1800795 SNP had a 10.8% increase in their VO2max values. Those with the GG genotype had a 6.7% increase. The one's with CC genotype had the lowest improvements in VO2max values (5.1%).
Age: By the age of 25, your lungs, along with your lung capacity, develop fully. For the next ten years, lung capacity levels remain the same. Post this, it slowly begins to decline. By 65 years of age, intense activities may render you breathless.
Gender: Men and women have different lung capacities. Healthy adult men can hold up to 1.5 pints of air in any breathing cycle. Women have relatively lower lung capacity (0.6-0.8 pints).
Height: The height of a person also influences lung capacity. The taller the person, the higher the lung capacity.
Weight: People who are overweight or obese have lowered lung capacities than those who weigh in the normal range.
COPD: Chronic Obstructive Pulmonary Disease (COPD) is a group of lung diseases that cause breathlessness, cough, and wheezing. Severe forms of COPD results in reduced lung capacity. Here is the lung capacity percentage based on the stage of COPD.
Exercise is healthy for the lungs and slowly improves lung capacity. However, too much exercise can be harmful to the lungs in a few cases.
The elderly and those with existing lung conditions have to look out for the below symptoms when exercising.
- Chest pain
- Excess shortness of breath
- Wheezing
- Pain around the chest, arms, and shoulders
- Dizziness and nausea
- Exercise-induced asthma: Exercise-induced asthma is a condition that is triggered by strenuous exercise.
You will need to be on medications if so. Indoor exercises are better as the dust and allergies in the environment trigger this condition most times.
Breathing exercises: By performing breathing exercises, you can increase the amount of oxygen you take in with each breath, and therefore your lung capacity as well.
Stay physically active: Push yourself gently to stay active. Practice some form of exercise at least 3-4 times a week. Mix up low, moderate, and high-intensity training to make your lungs stronger.
Improve your vitamin D intake: Vitamin D, along with rehabilitation exercises, can prevent inflammation of the airways and improve your lung health. This is recommended for those with COPD.
Antioxidant-rich foods: Antioxidant-rich foods prevent inflammation in the body, including in the airways, and improves inhalation and exhalation.
https://lunginstitute.com/blog/lung-capacity-what-does-it-mean/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818249/
https://www.lung.org/lung-health-diseases/wellness/exercise-and-lung-health
https://www.health.harvard.edu/lung-health-and-disease/breathing-life-into-your-lungs
Diabetes, also known as diabetes mellitus, is a condition that causes an elevation in blood glucose levels. Insulin is a hormone that regulates the sugar levels in your blood by carefully monitoring the breakdowns of carbohydrates, fats, and proteins.
There are four types of diabetes:
-Pre-diabetes : The blood sugar level is higher than normal but not high enough to diagnose diabetes. But preventive measures need to be followed to prevent the onset of type 2 diabetes
-Type 1 diabetes : It is also called juvenile diabetes or insulin-dependent insulin. It occurs when the pancreas does not produce or produces very little insulin.
-Type 2 diabetes : The pancreas produces adequate insulin; however, the cells in the body do not respond well to it. The pancreas then tries to produce more and more insulin to get the cells to respond.
-Gestational diabetes : This type of diabetes is first diagnosed during pregnancy. It affects up to 10% of women who are pregnant in the U.S.
If your body is sensitive to insulin, it means that it can transport glucose from your blood into the cells to be used as an energy source. A high insulin sensitivity results in a faster and more effective movement of glucose into cells. Low insulin sensitivity is also called insulin resistance. The cells of the body do not respond to insulin, and as a result, do not absorb the glucose. This leads to high glucose levels in the body, eventually resulting in type 2 diabetes.
Regular exercising can help enhance insulin sensitivity.
Exercises help move sugar into muscles for storage, which immediately increases insulin sensitivity. Glucose uptake increases for up to two hours after a good workout. According to a study, a single bout of exercise can increase insulin sensitivity for at least 16 hours post exercise.
Resistance training can help increase your insulin sensitivity. A study conducted on overweight men both with and without diabetes, revealed that resistance-training for three months increases their insulin sensitivity. This wasn’t dependent on other factors like weight loss.
Your sensitivity to insulin determines how effectively your body can use glucose for energy to perform critical body functions.
Other benefits of insulin sensitivity include:
Fat Loss
Enhanced insulin sensitivity has been shown to result in successful long-term weight loss.
Reduced Risk of Disease
Insulin sensitivity helps reduce the risk of conditions, including type 2 diabetes, hypertension, cardiovascular disease, thyroid conditions, blood clot disorders, and more.
Slowing Down Cognitive decline
Insulin resistance has been associated with poorer cognitive performance and greater cognitive decline. In fact, some researchers refer to Alzheimer’s as type 3 diabetes.
Healthier Skin
Insulin resistance results in increased secretion of insulin. This has been associated with the increased risk of various skin conditions like acanthosis nigricans, skin tags, hirsutism, and androgenetic alopecia.
The LIPC gene encodes the enzyme called hepatic lipase. This enzyme is produced in the liver and transported into the bloodstream, where it helps with the conversion of one form of lipoprotein (very low-density lipoproteins - VLDLs or intermediate-density lipoproteins - IDLs) to another (low-density lipoproteins - LDLs). Lipoproteins are a type of fat-transporting molecule.
The enzyme also helps transport high-density lipoproteins (HDLs) that carry cholesterol and triglycerides (TG) from the blood to the liver.
Remember, HDL is the ‘good cholesterol,’ and LDL (including VLDL) is the ‘bad cholesterol.’
The effect of rs1800588 of LIPC Gene on Exercise and Insulin Sensitivity
rs1800588 is an SNP in the LIPC gene. It influences the effects induced by aerobic exercises on VLDL, TG, and HDL levels. The sex of an individual can sway the outcome.
According to a study, the C allele is associated with higher hepatic lipase activity and better insulin sensitivity response to regular exercise.
A single session of workout can enhance insulin sensitivity from anywhere between two to sixteen hours. But after this window, this effect diminishes. So, regular exercising ensures a good sensitivity to insulin.
Both low-intensity exercises for a longer period and high-intensity exercises for a short duration are effective. In fact, one can be substituted for another.
Both aerobic and resistance exercises help increase insulin sensitivity. But, the best results are seen when both of these are included in the routine.
Low insulin sensitivity is called insulin resistance. Without management, insulin resistance can progress to type 2 diabetes. Other effects of insulin resistance include:
-Weight gain
-Higher than normal blood pressure readings
-Elevated blood sugar levels
-Abnormal lipid profile
-Skin tags
-acanthosis nigricans (a skin disorder resulting in velvety dark patches)
Enhanced insulin sensitivity is mostly a sign of good health. However, at times, higher sensitivity can become an issue.
High insulin sensitivity in people with type 1 diabetes can put them at a risk of hypoglycemia - blood glucose levels dip to levels lower than normal.
Any type of workout can help improve the functioning of insulin. When combined with aerobic activities like brisk walking or cycling and resistance training like weight training, it can result in improved insulin sensitivity.
When starting from a completely sedentary lifestyle, a walking program or a moderate resistance training program can help.
Some aerobic exercises include:
-Brisk walking
-Jogging or running
-Swimming
-Cycling
-Rowing
Some functional resistance training exercises include:
-Squats
-Lunges
-Pushups
-Bench press
-Barbell curl
HIIT or High-Intensity Interval Training involves short periods of high-intensity exercise followed by long periods of recovery – repeated multiple times.
HIIT is an effective workout choice for people with diabetes because of its effects on insulin sensitivity.
HIIT exercises work the fast-twitch muscles really well. This results in an increased uptake of glucose by muscles from the blood. Hence, blood glucose concentrations decrease.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5519190/
https://pubmed.ncbi.nlm.nih.gov/28304291/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5336429/
https://pubmed.ncbi.nlm.nih.gov/10683091/
https://www.ncbi.nlm.nih.gov/pubmed/15628572
https://medlineplus.gov/genetics/gene/lipc/
https://diabetes.diabetesjournals.org/content/54/7/2251
https://pubmed.ncbi.nlm.nih.gov/24730354/
https://pubmed.ncbi.nlm.nih.gov/10418856/
https://www.diabetes.co.uk/insulin/insulin-sensitivity.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5725446/
