Blood Sugar Control
Only the combination of cardio and strength training moved the needle
Who it’s for
Type 2 diabetes or insulin resistance, with medical clearance for exercise.
How it works
Aerobic and strength work combined, totaling over 150 minutes per week. In a 9-month study of 262 participants, only the combined group significantly lowered markers; cardio alone and strength alone did not. Plus a simple lever stronger than any workout: three minutes of light activity every 30 minutes of sitting.
Weekly layout
How load increases
No more than two consecutive days without exercise between workouts: post-exercise insulin sensitivity lasts about 24–48 hours before dropping. Strength work: 2–3 sets of 10–15 reps to noticeable fatigue, but not failure.
Deload
Every eighth week: minus one-third volume.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537