Lower Your Heart Disease Risk ASAP – The #1 Trick for Diabetics (Works in 20 Minutes)!

By on January 20, 2017
This simple trick could lower your risk of heart disease, say researchers.

In a study led by researchers at the University of British Columbia Okanagan campus, just one interval weight-training session which focused on leg exercises improved blood vessel function, reducing the risk of heart disease.

This has important implications for people with type 2 diabetes, as they face a four-fold risk of developing it.

“Individuals with Type 2 diabetes are up to four times more likely to develop cardiovascular disease than those without,” says Jonathan Little, who led the research. “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.”

The Research

The study, which appears in the American Journal of Physiology, had 35 participants try out a 20-minute workout routine, focusing primarily on leg exercises. Researchers split them into groups based on how often they exercised and if they had received a type 2 diabetes. The workout also incorporated either resistance or cardiovascular exercise.

Testing their vitals after each workout, they found that resistance exercise helped improve blood vessel function more optimally, reducing the risk of heart disease. These effects were more pronounced in type 2 diabetics, however, though mechanisms researchers couldn’t explain.

“All exercisers showed greater blood vessel function improvement after the resistance-based interval training,” says Monique Francois, co-author of the study and a University of British Columbia graduate student. “However, this was most prominent in the Type 2 diabetes group. Resistance training was introduced to this group because it’s relatively easy and can accommodate individuals who are new to exercising.”

Despite not exploring why resistance training mediated these effects, however, researchers say it could be a potential tool to help people fight heart-related problems. This especially applies to diabetics, whom it helped out the most–and who could stand to benefit the most from a better functioning heart.

Their suggestion? Definitely consider making resistance training a part of your daily schedule; just 20 minutes can make a serious difference.

“This study shows that resistance-based interval training exercise is a time-efficient and effective method with immediate effects,” says Francois.

What This Means For You

For an easy way to lower your risk of heart disease, try a leg-focused 20-minute resistance training session to keep your blood vessels happy. Stronger blood vessels mean a stronger heart, especially if you have type 2 diabetes!

Readers: Have you tried resistance training before?

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