Hormonal
Regular physical activity improves whole-body insulin sensitivity (SI) through both acute mechanisms (AMPK/TBC1D1-mediated GLUT4 translocation during exercise) and chronic adaptations (increased capillarization and beta-cell function), with high-intensity interval training (HIIT) and sprint interval training (SIT) offering superior or time-efficient benefits compared to moderate continuous exercise.
To improve insulin sensitivity, aim for regular physical activity. While moderate continuous exercise is effective, incorporating High-Intensity Interval Training (HIIT) or Sprint Interval Training (SIT) may offer time-efficient benefits, especially for those with prediabetes or obesity. Consistency is key, as acute improvements in insulin sensitivity can last up to 72 hours but are lost if exercise stops for 5 days. Focus on both aerobic and resistance exercises for comprehensive glycaemic regulation.
Recent studies provide further evidence to support the notion that regular physical activity reduces the risk of insulin resistance, metabolic syndrome and type 2 diabetes, and SI improves when individuals comply with exercise and/or physical activity guidelines. ... During exercise, muscle contraction stimulated improvements in SI are associated with increases in AMPK activity, which deactivates TCB1D1, promoting GLUT4 translocation to the cell membrane and thereby increasing glucose uptake. ... Increased skeletal muscle capillarisation provides another independent adaptation through which SI is improved, as does enhanced beta cell activity.
Why this rating
The paper is a review of multiple clinical trials and cross-sectional studies, providing strong observational and interventional evidence, though specific dosing varies.
Source
Update on the effects of physical activity on insulin sensitivity in humans
Stephen R. Bird et al. · BMJ Open Sport & Exercise Medicine · 2017
DOI 10.1136/bmjsem-2016-000143
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