How kickboxing combats insulin resistance and lowers blood glucose

A combination of aerobic and resistance training, like kickboxing, is most effective for combatting Type 2 diabetes. “Aerobic exercise changes your muscle fibers, improving the action of insulin, while resistance training improves muscle mass, which increases glucose uptake,” explains Ronald Sigal, M.D., a professor of medicine at the Julia McFarlane Diabetes Research Centre in Canada. The payoff: In one study, combining aerobic and resistance training dropped average bloodglucose levels by as much as three times more than resistance or aerobic training alone.

To get the benefits, follow Sandy Bandas’ lead and try kickboxing two times a week. You can find a local gym that offers classes or try online tutorials.

Knee Strikes:

Quickly lifting the knees increases heart rate to improve insulin sensitivity.

TO DO: Stand with your feet staggered, your left foot 12 inches behind your right. Bend your right knee slightly. Lift your left knee up, then tap your left foot on the ground. Continue tapping for 30 seconds. Switch sides;

repeat with the right leg.

Plank:

This move utilizes the rectus and transverse abdominis muscles to melt the belly fat that promotes high levels of blood glucose.

TO DO: Start on your hands and knees with your hands directly under your shoulders. Extend your feet straight back, forming a straight line from your head to your heels. Hold for

30 seconds.

Squat Hook Combo:

This two-part move builds glucose-burning muscle fibers in the butt and thighs.

TO DO: (A) Stand with your feet shoulder-width apart. Hold your clenched fists in front of your chest. Lower into a squat. (B) As you come up, step forward and punch across your body with your left fist. Return to center. Repeat, punching with the right. That’s one rep. Do six reps.