降低血糖的最好運動

降低血糖的最好運動

The best exercises to lower blood sugar

眨眼、呼吸、甚至你身體的每一個動作和活動都需要卡路里。每一次心跳，每一次哭泣，每一次大笑。而且，在某種程度上，即使是最輕微的運動也會消耗體內的能量——不管是糖分還是脂肪。但是，哪些體育活動和運動迫使身體選擇從你的糖儲備中提取糖。換句話說，哪種運動最能降低血糖? 糖尿病患者是否有這樣理想的運動或體育活動來降低血糖?

快速的深蹲

沒有時間走那一萬步嗎 ? 根據英國Heriot-Watt大學 2009年的一項研究，你可能只需要幾分鐘就能降低23%的血糖。比如從蹲起的位置跳起來，或者跑上一兩段樓梯，可以迅速降低血糖水平。研究發現，所謂的「高強度間歇訓練（HIIT）」是降低糖尿病風險的最有效方法。詹姆斯·蒂姆蒙斯博士是這項研究的帶頭人，他建議每周三次在自行車上進行4×30秒的衝刺。根據Timmons博士的觀點，人們可以通過短時間、高強度的鍛煉來大大降低患糖尿病和心臟病的風險。這類「省時」的運動吸引了那些關注控制血糖的忙碌工作者。

深蹲是其中一種最有效的降低糖尿病風險的方法

快速衝刺可能會起作用，因為它們會耗盡體內儲存的糖原——儲存在我們肌肉中的糖燃料。想像一下，你的肌肉里儲存著幾管糖，就像含糖的牙膏一樣。把伴隨糖尿病的高血糖想像成備用血糖。強迫我們的身體吸收血液中循環的過量葡萄糖的唯一方法就是首先讓我們的肌肉消耗糖原。而且，唯一一種能從我們的肌肉中「擠出」肌糖原(GLYCOGEN)的鍛煉方式是強烈的肌肉收縮。

力量訓練是清空肌糖原的最好方式

下蹲和其他力量訓練

一項針對西班牙男性的為期16周的研究發現，力量訓練有助於控制血糖水平。出於這個原因，美國糖尿病協會現在建議進行力量訓練來控制糖尿病。力量訓練不需要成為健身會員。在家裡你可以做很多運動來增強你的身體，降低你的血糖。深蹲是最好的選擇之一。下蹲時，你大腿前的四頭肌是你身體中最大的一塊肌肉。下蹲還能激活你臀部的大塊肌肉。這些大肌肉一旦被激活，就會迅速降低血糖水平。它們還可以通過減輕你的體重來提高您的新陳代謝。後背挺直，坐到椅子的正上方。站起來重複，保持背部挺直。每隔一天做3組10次蹲坐。

讓肌肉中「擠出」糖原的鍛煉方式是強烈的肌肉收縮-力量訓練

2014年，密歇根大學(University of Michigan)的一組研究人員在Lukas Schwingshackl博士的帶領下進行了其他研究，研究了如何通過運動來降低血糖。這項研究特別考察了力量訓練、有氧訓練或兩者結合是否最有效。明確的結論是，力量訓練和有氧運動的結合對糖尿病患者的血糖控制效果最好。

目標是每周進行2 - 3天的力量訓練，每周進行5天30分鐘的有氧運動。

更新:

這將使你每周總共有150分鐘的有氧運動。但這只是一個最小值。在2016年的立場聲明中，美國糖尿病協會更進一步，推薦20到30分鐘的鍛煉時間，這意味著最大值總共需要210分鐘。

Best Exercises to Lower Blood Sugar-

A Comprehensive Review

Blink an eye. Breathe. Even think. Every single movement and activity of your body requires calories. Every beat of your heart. Every cry. Every laugh. And, to some degree, even the slightest motion draws down on the body』s available fuel---either sugar or fat. But which physical activities and exercises force the body to choose to draw from your sugar reserves. In other words, which exercises are best at lowering blood sugar? Are there any such ideal exercises or physical activities to lower blood sugar in diabetics?

2. Explosive squats. Don』t have the time to walk those 10,000 steps? You may only need a few minutes to lower your blood sugar by 23%, according to a 2009 study from Heriot-Watt

University in the UK. Exercises that we can do in quick bursts –like jumping up from a squat position or running up a flight or two of stairs –can quickly reduce blood sugar levels. So-called 「high intensity interval training」 is the most efficient way to reduce diabetes risk, the study found. Dr. James Timmons, who lead the study, recommends 4 x 30 second sprints on an exercise bike three times a week. According to Dr. Timmons, people can reduce their risk of diabetes and heart disease substantially with short, intense workouts. These type of "time-efficient" exercises appeal to busy workers concerned about controlling blood sugar.

Quick sprints may work because they deplete the body』s supply of glycogen –the sugar fuel stored inside our muscles. Think of your muscles are having tubes of sugar stored in them, much like sugary toothpaste. Think of the blood sugar that accompanies diabetes as stand-by sugar. The only way to force our bodies to siphon off the excess sugar circulating in our blood is to first make it run down its glycogen inventories in our muscles. And, the only type of exercise that works to 「squeeze out」 the glycogen inventories from our muscles are

intense contractions.

The study is somewhat questionable at this point because only 16 young men were studied and more work should be done to duplicate the results with more participants of varied ages

before you rely exclusively on 「quick sprint」 exercises as the only type of exercise you do to control your blood sugar.

Squats and Other Strength Training. A 16-week study of Hispanic men found that strength training helps to manage blood sugar levels. For this reason, the American Diabetes Association now recommends strength training to manage diabetes. Strength training does not require a gym membership. There are plenty of exercises you can do at home to strengthen your body and lower your blood sugar. Squats are one of the best. Squats use your quadricep muscles in front of your thighs, the single largest muscles in your body. Squats also activate the large muscles in your buttocks. Once activated, these large muscles draw down blood sugar levels quickly. They also help you to lose weight by increasing your

metabolism. With a straight back, lower yourself to a sitting position just above a chair. Rise up and repeat, keeping your back straight. Aim for 3 sets of 10 squats, every other day.

In 2014, a team of researchers from the University of Michigan, lead by Dr. Lukas Schwingshackl reviewed other studies which have looked at how best to lower blood sugar through exercise. The study looked in particular at whether strength training, aerobic training or a combination of both worked best. The clear conclusion was that a combination of strength training and aerobic exercise works best to control blood sugar in diabetics.

Aim for 2 to 3 days a week of strength training and 30 minutes of aerobics 5 days a week.

[Update:

This will bring you to a total of 150 minutes of aerobics per week. But this is just a minimum. In its 2016 Position Statement, the American Diabetes Association goes further,

recommending between 20 and 30 minutes of exercise on all or most days, which would mean a total of 210 minutes at the upper end.

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