Question of Cardio #1: Intervals to Lower Fasting Glucose

Question:  Your last post addressed how resistance training lowers fasting blood glucose.  Do you have any special recommendations for cardio if you want to lower your fasting blood glucose?

Answer:  There are a few to choose from, but one of the most effective protocols is Interval Training with a 1:3 Work:Recovery Ratio.  Here are four guidelines for maximal results:

1. The work period will last from 30-90 seconds (Choose 30, 60 or 90 seconds) depending on fitness level.  After each work period the recovery period will be between 90-270 seconds (Choose 90, 180 or 270 seconds).  During the work period go as hard as possible and the recovery period walk around slowly.

2. For this protocol total interval duration should not exceed 20-25 minutes.  As an example, using a 60 second work:180 second recovery would equal 5-6 total intervals.  It is also important to perform a dynamic warm-up for 5-10 minutes prior to the intervals and cool-down for 10 minutes upon completion of intervals.  Total workout time will be less than 40-45 minutes with everything combined.

3. Too often fitness enthusiasts perform cardio exercise where they go in a straight line (i.e. treadmill, bike, etc.).  For this workout try different tools like Jump Rope, Prowler Pushes, Sled Pulls, ViPR Drills, Kettlebell Swings or Snatches, Battling Ropes, etc.

4. Using a Heart Rate Monitor for this workout is VERY important for monitoring recovery.  It is vital to let the heart rate come down to your individual Aerobic Base (AB) or 120 BPM if you don’t know the AB heart rate during recovery periods1.  Once one of these numbers is reached, start the next work set.  If you don’t have a HR Monitor, make sure to go the full recovery length.  However, with a HR Monitor recovery periods should decrease in duration as your fitness level improves.

In addition to the goal stated in the question, most fitness enthusiasts would see their strength, fat loss and muscle tone increase by following the above cardiovascular training protocol.  This is because in addition to lowering fasting glucose, anabolic hormones like testosterone and human growth hormone are elevated helping you become more anabolic.

References:
1. Rooney, M.  2008.  Training for Warriors.  New York, NY: Harper Collins.