Our expert says:
The insulin resistance complicates the issue a little, but it doesn't change the fundamental approach you need to take on this one.
And the answer to your dilemma is that both pieces of advice are correct, because there isn't a manual that works for everyone here. Some people will respond far better to sustained activity, others to intervals. The interval session is good because you do raise the intensity above what you would achieve from a straight out 30 minute session, but it carries a higher risk of injury, which is why you have to 'compromise' by mixing interval days with much easier days (and rest days).
So if you have 3 days a week for cardio (in addition to resistance training), then I'd say 2 days of sustained, lower intensity training, and one day of intervals, will suffice for now. As you get fitter, you might replace one of those two with a second interval session. But let your progress, and above all, your enjoyment, guide you!
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