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Diabetes Management
Fitness, Exercise and Sport
HIT (high intensity interval training) - anyone getting benefits?
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<blockquote data-quote="emiliano" data-source="post: 712964" data-attributes="member: 141868"><p>here's my experience:</p><p>during the week I usually do a couple of HIIT-ish trainings (on the treadmill, 15 mins warm up, 20 mins HIIT - 1,5 mins walking\slow run, 2 mins sprint - followed by ten mins slow run)</p><p>three times strength training with weights (low reps high weight)</p><p>one\two times endurance-ish training (trail running for more than one hour at a time)</p><p> </p><p>in terms of diabetes management I get the best results from endurance training: my bg goes down and stays nice and low for at least one day. I have to be very careful of what I eat though. If I eat consistently a zero-ish carb high fat diet, than BG remains stable, if for some reason I had CHO's in the previous days than BG tends to sway very much and give me nasty hipos while I'm running so I have to correct with some sugar.</p><p> </p><p>When I strength train with weights I always do 1-3 IU beforehand or else my BG would rise. When I go really heavy (>350 lbs squat or deadlift) afterwards I feel like I've burned up all my glycogen stores and feel "empty" which is very nice. BG goes down anyway after a couple hours.</p><p> </p><p>HIIT works a bit like strenght training. BG goes up immediately after exercise if I have some glycogen left then diminishes. If I'm ketotic than BG is far more stable and low.</p><p> </p><p>So in my experience even more important than the type of exercise is the diet you follow. the less CHO's the lower and more stable the BG during and immediately after exercise. I have to say that while my running performances don't change much if I low carb or not, I am stronger at lifting weights if I eat some carbs the night before.</p></blockquote><p></p>
[QUOTE="emiliano, post: 712964, member: 141868"] here's my experience: during the week I usually do a couple of HIIT-ish trainings (on the treadmill, 15 mins warm up, 20 mins HIIT - 1,5 mins walking\slow run, 2 mins sprint - followed by ten mins slow run) three times strength training with weights (low reps high weight) one\two times endurance-ish training (trail running for more than one hour at a time) in terms of diabetes management I get the best results from endurance training: my bg goes down and stays nice and low for at least one day. I have to be very careful of what I eat though. If I eat consistently a zero-ish carb high fat diet, than BG remains stable, if for some reason I had CHO's in the previous days than BG tends to sway very much and give me nasty hipos while I'm running so I have to correct with some sugar. When I strength train with weights I always do 1-3 IU beforehand or else my BG would rise. When I go really heavy (>350 lbs squat or deadlift) afterwards I feel like I've burned up all my glycogen stores and feel "empty" which is very nice. BG goes down anyway after a couple hours. HIIT works a bit like strenght training. BG goes up immediately after exercise if I have some glycogen left then diminishes. If I'm ketotic than BG is far more stable and low. So in my experience even more important than the type of exercise is the diet you follow. the less CHO's the lower and more stable the BG during and immediately after exercise. I have to say that while my running performances don't change much if I low carb or not, I am stronger at lifting weights if I eat some carbs the night before. [/QUOTE]
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