In some good news for gym-goers, scientists have found that just one session of interval weight-training may decrease the risk of Type 2 diabetes and cardiovascular disease.
A new study demonstrates that a series of simple leg exercises, involving weights, can improve blood vessel function of people with and without diabetes.
"Individuals with Type 2 diabetes are up to four times more likely to develop cardiovascular disease than those without," said Jonathan Little, an assistant professor at the University of British Columbia (UBC) in Canada.
"After completion of just one bout of exercise, we saw an improvement in blood vessel function, an indicator of heart health and heart attack risk.
"With further study, this information could provide a new safe and cost-effective tool to help people manage their disease," said Little.
In the study, Little and his team compared the effect of two types of interval training-resistance (leg press, extensions and lifts) and cardiovascular (stationary bicycle) exercises - on blood vessel function.
Both of these alternated periods of high- and low-intensity effort, in a one-to-one work/rest ratio.
Thirty-five age-matched study participants were assigned into one of three groups; people with Type 2 diabetes, non-exercisers, and regular exercisers without diabetes.
Each group performed a 20-minute exercise routine, which included a warm up and seven one-minute, high-intensity efforts with a one-minute rest between each interval.
"All exercisers showed greater blood vessel function improvement after the resistance-based interval training," said Monique Francois, a UBC graduate student.
"However, this was most prominent in the Type 2 diabetes group," said Francois.
"Resistance training was introduced to this group because it is relatively easy and can accommodate individuals who are new to exercising.
"This study shows that resistance-based interval training exercise is a time-efficient and effective method with immediate effects," said Francois.
The study was published in American Journal of Physiology: Heart and Circulatory Physiology.
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