‘Exercise snacks’ before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance
Abstract
Aims/hypothesis The aim of this study was to investigate whether small doses of intense exercise before each main meal ('exercise snacks') would result in better blood glucose control than a single bout of prolonged, continuous, moderate-intensity exercise in individuals with insulin resistance.Methods Nine individuals completed three exercise interventions in randomised order. Measures were recorded across 3 days with exercise performed on the middle day, as either: (1) traditional continuous exercise (CONT), comprising 30 min moderate-intensity (60% of maximal heart rate [HRmax]) incline walking before dinner; (2) exercise snacking (ES), consisting of 6 × 1 min intense (90% HRmax) incline walking intervals 30 min before each meal; or (3) composite exercise snacking (CES), encompassing 6 × 1 min intervals alternating between walking and resistance-based exercise, 30 min before meals. Meal timing and composition were controlled within participants for exercise interventions.Results ES attenuated mean 3 h postprandial glucose concentration following breakfast (by 1.4 ± 1.5 mmol/l, p = 0.02) but not lunch (0.4 ± 1.0 mmol/l, p = 0.22), and was more effective than CONT following dinner (0.7 ± 1.5 mmol/l below CONT; p = 0.04). ES also reduced 24 h mean glucose concentration by 0.7 ± 0.6 mmol/l (p = 0.01) and this reduction persisted for the subsequent 24 h (lower by 0.6 ± 0.4 mmol/l vs CONT, relative to their baselines; p = 0.01). CES was just as effective as ES (p > 0.05 for all glycaemic variables) at improving glycaemic control.Conclusions/interpretation Dosing exercise as brief, intense 'exercise snacks' before main meals is a time-efficient and effective approach to improve glycaemic control in individuals with insulin resistance.
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Time-efficient HIIT rapidly improves glucose control in individuals with prediabetes.
“For example, time-efficient HIIT has been shown to rapidly improve glucose control in individuals with prediabetes [13, 14] and T2D [12, 15].”
From High-Intensity Interval Training as an Efficacious Alternative to Moderate-Intensity Continuous Training for Adults with Prediabetes (2015) · cites this paper as [14]
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- Authors
- Francois, M. E., Baldi, J. C., Manning, P. J., Lucas, S. J. E., Hawley, J. A., Williams, M. J. A., & Cotter, J. D.
- Affiliations
- University of Otago (NZ)
- University of Birmingham (GB)
- Liverpool John Moores University (GB)
- Corresponding author
- Cotter, James D.
- ORCID
- Venue
- Diabetologia
- Published
- 2014-05-10
- Volume
- 57
- Issue
- 7
- Pages
- 1437-1445
- ISSN
- 0012-186X (ISSN-L)
- 1432-0428
- OpenAlex
- W2140601370
- Cited by
- 204
- References
- 43
- Citations by year
- 2026: 34 · 2025: 17 · 2024: 14 · 2023: 15 · 2022: 12 · 2021: 15 · 2020: 19 · 2019: 13 · 2018: 11 · 2017: 14 · 2016: 18 · 2015: 16 · 2014: 6
- FWCI
- 11.97
- Type
- journal article
- Language
- en
- Open access
- closed
- Licence
- www.springer.com/tdm (tdm)
- Locations
- Diabetologia (publishedVersion)
- PubMed (publishedVersion)
- Research Bank (Australian Catholic University) (submittedVersion)
- Research Online (University of Wollongong) (submittedVersion)
- University of Birmingham Research Portal (University of Birmingham) (submittedVersion)
- Topics
- Health Sciences › Medicine › Physiology › Physical Activity and Health
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Health Sciences › Medicine › Endocrinology, Diabetes and Metabolism › Diabetes, Cardiovascular Risks, and Lipoproteins
- Keywords
- exercise snacks, insulin resistance, glycemic control, postprandial blood glucose, high-intensity interval exercise, resistance training, meal timing, blood glucose
- MeSH terms
- Adult, Blood Glucose, Diabetes Mellitus, Type 2, Female, Humans, Insulin, Insulin Resistance, Male, Middle Aged, Exercise, Cross-Over Studies, Meals
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