I recommend an effective hypoglycemic exercise method for everyone: it is high-intensity interval exercise

Regular exercise for more than 8 weeks can reduce the level of glycated hemoglobin in patients with type 2 diabetes mellitus by 0.
66%, and exercise for 12-14 years can significantly reduce the mortality rate
.

Today I recommend an effective hypoglycemic exercise method: it is high-intensity interval exercise
.

What is high-intensity interval exercise

High-intensity interval exercise refers to multiple short periods of high-intensity exercise training, with a resting break or a lower intensity exercise between each high-intensity training session
.

Compared with moderate-intensity sustained exercise, high-intensity interval exercise is superior to moderate-intensity sustained exercise
in improving cardiorespiratory capacity and glucose tolerance.

With the same health benefits, high-intensity exercise takes half as long as
moderate-intensity exercise (150 minutes per week).

A method of high-intensity intermittent exercise

High-intensity exercise lasts 30 seconds to 4 minutes, with intervals of 1-4 minutes, and exercise times and intervals can be the same or different
.

The whole exercise process is generally repeated 4-10 times in high and low intensity cycles
.

Add the warm-up before exercise and the finishing exercise after the exercise, a total of between
18-40 minutes.

What are the forms of high-intensity intermittent exercise

Common forms of high-intensity intermittent exercise, such as variable speed walking, power cycling, running, jumping, high leg raise, squats, planks, jumping and squats
.

Example of HIIT exercise program

1.
Variable speed walking: the heart rate reaches more than 70% of the maximum heart rate (220-age) for 3 minutes, 3 minutes of intervals (40% of the maximum heart rate), repeated 4-5 times
.
Don't neglect warm-up exercises and tidying up exercises
.

2.
Power Bike: Pedal fast for 60 seconds at 90% of your maximum heart rate (220-age), then pedal slowly or rest quietly for 60 seconds, repeat 10 times, including warm-up and tidying up activities, one exercise takes about 25 minutes
.

Next time you go to exercise, if your body allows, try the hypoglycemic effect of high-intensity intermittent exercise!