Aerobic Interval Training Exercise For Insulin Resistance, Diabetes and Vascular Dementia
Hi, my name is Usuff Omar.
Well, I’m his voiceover guy, actually, but he likes my voice so I’m him for this video.
This video is about brain loss. It’s about dementia brought on by insulin
resistance and diabetes. And how it might be reversed using diet and
exercise. Here’s my story.
My brain has been going downhill for the past few years.
My short term memory is getting worse. I find I’m losing the thread of complex
conversations. My sense of where I am in time is also weakening.
And I tend to drop things for no reason. It’s been happening more and more and at
just 57, I’m just too young for all of this. So I saw my doctor and got some bloodwork
done. And the doc saw the results and said I’ve
got “insulin resistance”. It’s also known as impaired glucose tolerance
or the metabolic syndrome. My blood work tells me I’m pre-diabetic or
even diabetic. Diabetes is where your blood sugar control
goes out of whack. My fasting blood glucose was 117 which is
in the pre-diabetic zone. But my hemoglobin A1c, or HbA1c, was 6.7%.
And that makes me technically diabetic. Me, diabetic?
Holy Moly, Guacamole! Medical studies have recently revealed that
elevated glucose levels kills neurons. A study in September 2012 said even a mild
glucose elevation causes brain shrinkage in 60 to 64 year olds.
Whoa! That’s almost me. Taking drugs for my condition never ever crossed
my mind. Drugs only control symptoms, and poorly at
that. They never cure.
Even doctors say drugs are no better than placebos for diabetes.
And that the only way to ensure future health is by exercise and diet.
So I came up with my own 3 step plan to avoid sliding down that slippery slope to insulin
dependent diabetes and eventual vascular dementia. Step Number One.
I bought a glucometer. It lets you read your own blood sugar levels.
They’re really inexpensive, easy to use and virtually painless.
I now take my fasting blood sugar level every morning.
This gives me quick feedback as to whether what I’m doing is working or not.
Step Number Two. There are spices, herbs and supplements that
help with insulin resistance. I’m testing some of them, especially cinnamon.
The effectiveness of supplements is increased in combination with the next step, number
three. Step Number Three.
Here’s what I feel is the secret sauce to controlling insulin resistance.
Aerobic interval training. Its a form of training where you do short
bursts of intense exercise with short recovery periods in between.
It can be applied to any aerobic activity like swimming, cycling, elliptical training
and so on. My choice is jogging.
I do it by alternating periods of walking with jogging.
For my first set I start jogging slowly. I always begin my sets at a low intensity.
As it’s important to warm up at the start. After a minute I stop and walk.
I’ll wait for my pulse to recover. And when it does, I start the next set.
And off I go again. I do about six of these sets, progressively
increasing the intensity of each. So my ending sets are always at a higher intensity.
At the end I’m in full flight, sprinting in top gear, here as best I can with camera in
hand. Aerobic interval training is the same technique
that elite athletes use to get into top shape. But the same principle still works for those
out of shape. The only difference is, and it’s a real
important one, you need to gradually build up the intensity.
Take a few months to ramp it up. That way your body adapts.
And your patience will avoid self injury. Here are my morning fasting blood glucose
results over the past couple of weeks. I exercised on four occasions during this
time. Notice my glucose level drops the day after
I exercise. And sometimes for two days after.
Aerobic interval training looks promising at this early stage. I’ve only two weeks data
here. Really too short. It’s not just me who’s noticed the benefits
of aerobic interval training, also known as “high intensity interval training.”
Medical studies show aerobic interval training to be more effective than steady state exercise.
For instance, a 2008 report in the journal “Circulation” said aerobic interval training
was associated with removal of … risk factors that constitute the metabolic syndrome.
And a diabetes handbook I have says the best form of exercise for preventing insulin dependent
diabetes is short intervals of moderate intensity exercise.
I’ve only 2 weeks data here, really too short, but I made this video anyway as I need it
for a contest at LearnCamtasia.com. There you’ll find the best training on the
planet on how to make videos like this one. I’m one of their students. I wouldn’t have
made this video had it not been for the contest. Watch this space for updates to my data.
Finally, I am not a doctor. This video is not medical advice.
It’s just my personal opinions, and I could be wrong.
Diabetes is a serious and often intractable disease.
Please consult your doctor for medical advice, especially before starting or changing your
exercise program. Thanks for watching.
I wish you the very best of good health. And a long and happy life.