High intensity exercise can increase your blood sugar levels and cause a glucose spike. Learn why this happens and what it means for metabolic health.

Key takeaways

• Glucose spikes can occur after high intensity exercise due to the liver breaking down stored glycogen into glucose to fuel muscles and the release of stress hormones.
• High intensity exercise is generally beneficial for overall metabolic health and glucose control, but individuals with diabetes or at risk of developing the condition should consult a healthcare professional before starting such a program.
• A 2015 meta-analysis suggests that high intensity interval training (HIIT) is effective in improving metabolic health, particularly for individuals at risk of or with type 2 diabetes.
• Low-volume HIIT workouts have been shown to improve glucose control and increase muscle mitochondrial capacity in patients with type 2 diabetes.
• It's essential to engage in a form of exercise that suits individual goals and preferences, and to consult a healthcare professional before starting a new exercise regime, especially for those with pre-existing health conditions.

With the rising interest in fitness and health, more individuals are turning to high intensity exercise routines. However, a surprising side effect for some has been an increase in glucose levels post-exercise.

What is a glucose spike?

A glucose spike refers to a sudden increase in blood sugar levels from baseline levels, which can be alarming for those checking their glucose levels. In this context, the spike typically occurs after intense physical activity. This can be confusing, considering exercise is well-known to have fantastic benefits for your metabolic health.

High intensity exercise and glucose levels

High intensity exercises are demanding activities that push your body to its limits. These can include high intensity interval training (HIIT), sprinting or heavy weightlifting, among others. Research has shown that high intensity exercise can cause a temporary increase in glucose levels.

Why does high intensity exercise cause a glucose spike?

During high intensity exercise, the body requires more energy to fuel the muscles. To meet these demands, the liver breaks down stored glycogen into glucose, which is then released into the bloodstream. The glucose spike occurs as a result of this process, as the body releases more glucose than is needed for the activity.

Furthermore, high intensity exercise can cause the release of stress hormones, such as adrenaline and cortisol. These hormones trigger a response in the liver to release more glucose into the bloodstream, further contributing to the spike in glucose levels.

It's important to note that these high blood glucose levels are generally temporary and not harmful for most individuals. However, for those with diabetes or at risk of developing the condition, it's essential to monitor blood sugar levels and consult with a healthcare professional before starting a high intensity exercise program.

Is high intensity exercise beneficial for metabolic health?

High intensity exercise is generally beneficial for overall metabolic health and glucose control. However, it's essential for anyone with a pre-existing health condition, such as diabetes, to consult a healthcare professional before starting a high intensity exercise program to ensure it is safe and appropriate for their individual needs.

A 2015 meta-analysis investigated the effects of high intensity interval training on glucose regulation and insulin resistance markers compared to continuous training. The researchers analysed studies that involved adult participants and measured insulin resistance, fasting glucose, HbA1c, or fasting insulin. The findings suggest that HIIT is effective in improving metabolic health, particularly for individuals at risk of or with type 2 diabetes.

Another study explored the effects of low-volume HIIT workouts on glucose regulation and skeletal muscle metabolic capacity in patients with type 2 diabetes. Over two weeks, participants performed six HIIT sessions consisting of 10 one-minute cycling bouts at approximately 90% of their maximum heart rate, with one-minute rest intervals between each bout. The results showed that this improved glucose control and increased muscle mitochondrial capacity, which are both associated with better metabolic health.

Overall, it's important to engage in a form of exercise that suits you, your goals and your preferences. If you don't enjoy high intensity exercise, low and moderate intensity exercise are both still highly beneficial for your metabolic health. So choose something that suits you.

It's crucial to seek the help of your doctor to ensure your workout routine suits you and your condition. If you're unsure of how to start an exercise regime, consulting a physiotherapist or exercise physiologist can be game-changing.

Vively is a metabolic health app that uses continuous glucose monitors to help people improve their glucose levels. The app is focused on how lifestyle changes, such as exercise, can help to improve your glucose management and achieve your goals long-term.