4. HIIT can increase VO2 max
You might not think that one workout can do a whole heck of a lot, but if you’re doing HIIT, it can. In fact, one study of people with type-2 diabetes had subjects either continuously walk (moderate intensity) or interval walk (at low and high intensities) for an hour five times a week for four months. The results: VO2 max increased in the interval-walking group (but no changes were seen in the continuous-walking group). Body mass and fat mass decreased in the interval-walking group only, and they also had better glycemic control. “It can lower glucose levels in diabetics, even a single session,” says Holland.
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