A fascinating 2017 study aimed to determine which type of exercise was more effective for improving blood glucose levels and reducing insulin resistance. It compared moderate-intensity walking with Reduced Exertion High-Intensity Interval Training (REHIT).

The study involved 8-week trials. Participants were divided into groups undertaking either of two distinct exercise routines.

The first group engaged in moderate-intensity walking. This involved 5 sessions a week, each lasting 30 minutes, and reaching 40-55% of the heart rate reserve. This amounted to a total of 150 minutes of exercise weekly.

Results showed that the REHIT group demonstrated a significantly higher improvement in fitness levels compared to those who participated in the walking regimen. The effectiveness of REHIT was five times greater in enhancing fitness results.

Despite the difference in fitness improvements, both exercise methods had similar positive effects on improving insulin sensitivity and managing type 2 diabetes, providing meaningful short-term benefits.

REHIT was five times better at improving fitness, yet both methods improved insulin sensitivity equally.

This lack of difference in insulin response suggests that while short and intense bursts of physical activity are tremendous for boosting fitness swiftly, sustained moderate activity offers comparably impactful benefits for metabolic health.