Here’s some good news about weight training. New research reveals using weights can slash men’s diabetes risk by as much as a third. We already know exercise can lower our risk for diabetes. Now, scientists have discovered weight training ALONE may offer protection.
The study was published in the Annals of Internal Medicine. Findings are based on an 18-year study of over 32,000 men. Women were not included in the sample group.
Still, this one’s important for two main reasons:
1. It is the first to focus on weight training.
2. It is the first to show a risk reduction of diabetes.
That’s because the results were similar to aerobic exercise.
Anders Grontved of Harvard School of Public Health led the study. He says, previous studies report aerobic exercise is important for type 2 diabetes prevention. “But many people have difficulty engaging in or adhering to aerobic exercise.” 1
Some folks simply don’t want to do aerobics or “cardio” workouts. Ahem.
Others don’t have the time. At least those are the two reasons we hear the most.
“These new results suggest that weight training can serve as an alternative to aerobic exercise for type 2 diabetes prevention.” 1
Ah, that’s good news for folks who can’t do or don’t like to do aerobic-type workouts!
But wait! Before you reach for those heavy barbells, know that it doesn’t take much. Even a modest amount of weight lifting will do the trick.
Check this out. Researchers grouped the men according to weekly weight training sessions as shown in the table:
Weekly Workouts Risk Reduction
1-59 minutes = 12%
60-149 minutes = 25%
150 minutes or more = 34%
As you can see, guys using weights for a half hour, five days per week cut their risk by up to 34%.
Dr. Frank Hu of the Harvard School of Public Health is co-author of the study. He believes, “any type of exercise is beneficial for diabetes prevention but weight training can be incorporated with aerobic exercise to get the best results.”
It comes as no surprise then that those who combined aerobics with weight training had the greatest protection.
This leaves us with some obvious questions.
How much is enough?
How much is too much?
What free weight exercises should we do?
Some health clubs have group exercise classes that make it easy. More and more we are seeing classes include barbells, dumbbells, kettle bells.
Nevertheless, the authors agree we need further studies regarding “duration, type and intensity of weight training.” 1
We agree!
That study, called Health Professionals Follow-up Study, is population-based. It doesn’t establish causation. Only correlation.
Other research DOES include BOTH men and women!
One example is the National Health and Nutrition Examination Survey III. UCLA scientists found muscle-building exercise fights prediabetes. The more muscle mass a person has, the lower their risk.
“This research suggests a role for maintaining fitness and building muscle,” reports lead author, Preethi Srikanthan, MD, from UCLA.2
Here’s why!
You see, muscle-building exercise helps regulate glucose. That’s the sugar we use for energy. The only places it’s stored in the body is in the liver and the muscles. Simply put, the more muscle tissue you have, the faster glucose leaves the bloodstream.
Also, intense muscular exercise depletes glycogen in the muscles. That’s the storage form of glucose. Sugar that enters the bloodstream is then readily and rapidly taken up by the cells. This prevents damage caused by rising blood sugar. And reduces the risk of diabetes.
Before you go out and start pumping the iron, here is our position on weight training:
1). First, we do NOT believe in “lifting weights” as it is normally done. Our bodies were not designed for the mechanics or the repetitive nature of weightlifting. This unnatural strain sets us up for injuries. Most common are torn and pulled muscles and trauma to the rotator cuff, elbows, knees and low back.
2). Second, we DO believe in muscle-building exercise or strength training with resistance…whether through body weight exercises, martial arts, or compound exercises at the gym (with weights). By compound, we mean multi-joint, multi-muscle movements. Not only is this a safer way to exercise (fewer injuries), it builds “functional” strength. That’s because the actions mimic those we perform on a daily basis. It’s also more time-efficient. With as few as two or three of the right exercises, you get life-changing benefits in just minutes each day.
One of these life-changing benefits is protection from diabetes.
And remember, WHAT you do and HOW you do it are far more important than how tired you get!
References
1. Harvard School of Public Health (2012, August 6). Weight training linked to reduced risk of type 2 diabetes. ScienceDaily. Retrieved August 8, 2012, from http://www.sciencedaily.com/releases/2012/08/120806161816.htm
2. P. Srikanthan, A. S. Karlamangla. Relative Muscle Mass Is Inversely Associated with Insulin Resistance and Prediabetes. Findings from The Third National Health and Nutrition Examination Survey. Journal of Clinical Endocrinology & Metabolism, 2011; DOI: 10.1210/jc.2011-0435
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