Resistance training is a powerful tool that not only builds strong muscles and strengthens bones but can alter your metabolism to benefit your overall health. Thus, lifting weights is important for those with high blood pressure, obesity and high cholesterol. Weight training sparks molecular change that can ultimately prevent or improve chronic disease in many people.First, we’ll explore weight training and diabetes.
With over 30 million Americans living with diabetes, it’s important for this population to prioritize exercise and eating well as much as possible.
A 10-week study looked at diabetics performing resistance training and those performing aerobic training. At the end of the 10 weeks, the resistance training group yielded more of a decrease in their A1c blood markers for the disease, by 10%. However, in a similar study that spanned a year, it was proven that combining resistance training and aerobic training, or alternating between the two throughout the week, showed the most favorable results.
Resistance training improves glucose clearance and insulin sensitivity. Glucose molecules are converted into stored glycogen in the muscle, to be used for energy needs. Plus, increased lean mass as a result of weight training can reduce visceral fat – the fat stored around organs like the liver, pancreas and intestines.
Suggestion:
The American Diabetes Association suggests resistance training a minimum of two days a week, but preferably three days a week, consisting of 8-10 total body exercises.
Share this information with your loved ones with diabetes or pre-diabetes and be a part of the movement to fight the rise in the prevalence of the disease!