Interval Weight Training and Type 2 Diabetes Complications


Today I will take some time to share with you some information I read about interval weight training and how this can lower the risk of type 2 diabetes complications. According to Rusu (2017), if we do just one (1) session of interval training exercise then diabetics can experience a decreased risk of Type 2 diabetes complications.

The Benefits of Resistance Interval Training

The author went on to say that if we use weights when we are doing leg exercises, then we could see an improvement in blood vessel function. This the author stated is true for diabetics and non-diabetics alike. Other benefits of weight training were also highlighted in this article:

  • Builds muscle mass.
  • Speeds metabolism.
  • Improves blood function.
  • Less likely that we will develop a heart disease. Please bear in mind that it has been proven that those of us with diabetes are more prone to cardiovascular diseases than others who do not have this horrible lifestyle illness called diabetes.

A Closer Look at Resistance Interval Training (RIT)

The two (2) types of interval training investigated were:

  1. Resistance (leg presses, extensions, and lifts).
  2. Cardiovascular (the use of a stationary bicycle).

A combination of high and low-intensity exercises was used in the experiment. Regardless of the group that one was a part of, there was some improvement in the blood vessel function when they did the resistance interval training. Please note that people were placed in one of the three groups:

  1. Those with type 2 diabetes.
  2. Those who do not exercise.
  3. Those who exercise, but did not have diabetes.

An interesting discovery was made. The people in group one, yes those with type 2 diabetes benefited the most from the resistance interval training. Please remember that this was also just one session.



It is Time to Act!

I admitted before, using this forum that I am slow to embrace exercising as a daily routine. I am however very happy that I read this report this morning (January 18, 2017) and would like to ask some of my readers to help me to make the commitment to give it a try. I was thinking that maybe we could make this a plan for the rest of January and see what happens after for February and beyond.

The truth is, what do we have to lose if we make the commitment to exercise at least three times per week for just 30 minutes and include resistance interval training for one of the sessions. The report did not state the length of time, but an acceptable exercise time for diabetics and others tend to be 30 minutes per day for 3 to 4 days per week and more if possible.

An Even Closer Look at RIT

Allow me then to take a little time to look some more at resistance interval training.

Resistance interval training can be done on a treadmill using the incline feature. Some time back I did a review on a treadmill. Click the word treadmill to read this review. We can also do some short sprints up a hill if we do not have a treadmill.

Basically, you do these very short bursts of intensive exercises followed by longer periods of rest. Sometimes 5 to 6 seconds is enough. I saw a video which suggested doing about 25 reps per session. This can be achieved by sprinting for a few seconds, followed by walking for a longer time and then sprinting again a few times during the session.

A Few Wise Words

This way of exercising is more challenging than jogging and so we would need to exercise caution and listen to our bodies. We would like to be diabetic-free and alive and healthy in other areas of our lives and so caution and moderation is a must in all that we do, especially diabetics.

I would also like to add that if we decide to undertake this challenge, then we will need to eat lots of vegetables, fruits nuts, seeds and some good carbs. The carbs are essential here for energy and so on the days we are exercising, we should watch our carb intake and ensure that we eat enough carbs on those days. I go for the good carbs such as sweet potatoes and breadfruit which I know are also great for diabetics.



No-Equipment Resistance Interval Training

Please see below for a sample resistance interval training that you can do at home without any equipment.

  1. Slowly walk in place for 2 minutes. We are warming up at this point.
  2. Next, slowly jog in place for another 2 minutes. We are now preparing the muscles and the heart.
  3. Now for the burst of energy. We will try to do 30 jumping jacks. Do them as quickly as you can. Increase the speed when you are half way done.
  4. Go back to walking for 3 minutes. Just walk on the spot.
  5. Let us now do an interval of jogging on the spot, as fast as you can go for 10 seconds. Yes, only 10 seconds.
  6. We will now do some walking on the spot for another 3 minutes.
  7. Use the next 1 minute to do some bodyweight squats. Do as many as you can in the one minute.
  8. Walk for another 3 minutes and get ready for a fast jog.
  9. On the spot, run as fast as you can for 20 seconds.
  10. Walk on the spot for 2 minutes and get ready for some push-ups.
  11. Try to do about 15 push-ups.
  12. Now, walk on the spot for another 2 minutes and get ready for another fast jog.
  13. Jog on the spot, as fast you can for 20 seconds.
  14. Now, walk on the spot for 3 minutes, slowing down as you get closer to the end.
  15. Done. Great job!

Treadmill Resistance Interval Training

It is also possible to make use of the features on your treadmill to do a resistance interval training session. Please see below.

  1. Start walking slowly on the treadmill. Do this for 3 minutes as a warm-up activity.
  2. Increase the speed for another 3 minutes.
  3. Do a slight turn on the incline and walk as fast as you can for the next 10 seconds.
  4. Remove the incline and return to a flat surface. Now walk for 3 minutes. This should be a normal walk.
  5. Make a higher incline on the treadmill, start off by walking the incline, then run as quickly as you can for 20 seconds.
  6. Remove the incline and return to a flat surface. Now walk for 3 minutes. This should be a normal walk.
  7. Make a slightly higher incline than the one before, start off walking then increase to a sprint. Run as fast as you can for 20 seconds.
  8. Remove the incline and return to a flat surface. Now walk for 3 minutes. This should be a normal walk.
  9. Feel free to do another set if you can and guess what? You are all done. Your heart and muscles are saying thanks and you just did a lot to warn diabetes to stay away.

My Recommendations

Here are my recommendations. You may want to consider buying the following to help you on your journey of using resistance interval training to help you to be diabetic-free.

  1. I found this book which is worth every dollar. Check out this book at this link.
  2. Music can make your session more fun. Click this link for some music.
  3. If you are interested in some resistance hand grippers, then press this link.
  4. Finally, if you would like to invest in a treadmill, then click on this link. This is a great choice if you are on a tight budget. It also offers 3 incline features.

For more options from Amazon, see the ads below.




  1. Rusu, Livia. “Just One Interval Weight-Training Session Can Lower Risks Of Type 2 Diabetes Complications.” Tech Times. Tech Times, 15 Jan. 2017. Web. 18 Jan. 2017.


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  1. // Reply

    Hi Josephine, great article.If you need any help regarding diabetic eye disease, just let me know, as I’m very happy to help.
    Your article looks and reads well. It is well constructed and informative. I just hope lots more diabetics take your advice.

    1. // Reply

      Thanks Francis and I do praise God that I got serious about kicking diabetes before the horrible complications were irreversible. I will remember your offer and I thank you for stopping by and leaving some kind words. All the best.

  2. // Reply

    Hi Josephine,
    This is a very interesting piece on the effects of exercise on diabetes.
    Interval training can also improve aerobic and anaerobic capacity as well as being a great fat burner.

    1. // Reply

      Thanks for your feedback Paul. Blood glucose numbers are sometimes improved when we lose weight, so this is good to hear. Much appreciated and all the best.

  3. // Reply

    Interval training is great for working out, and I have been doing it for 5 years now. One thing that people don’t stress enough about working out is it actually helps with depression. I’ve learned this over the years.

    But, I didn’t know that people that are diabetic have a higher risk for cardiovascular problems.

    Sorry, that my question is not related to working out, but rather to dieting.

    My dad is diabetic. So, he is in the process of trying to eat healthier. Do you happen to know some foods he might want to avoid? Also, any foods he might want to start adding to his diet.

    1. // Reply

      Garen, thanks for adding to the discussion and please know that you have an open invitation. My experience thus far is showing that any processed foods with sugar and carbs are not working for me. I eat a little yam and breadfruit, but I still have to watch my portions. The truth is that portion is the key for diabetics. I find that a lot of non-starchy vegetables, some fruits, lean animal protein, beans, legumes, seeds, and nuts are doing a world of good for me. I do not have any form of juice/drinks as they are loaded with sugar.

      You may find these to be helpful:

      All the best.

  4. // Reply

    Your right that exercise is really important for diabetics. Interesting that RIT is better for diabetics! Im glad you have this site about helping diabetics because it comes from someone who is passionate about helping others. Great job

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