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New research suggests that weight training may be more effective than hitting a treadmill when it comes to controlling blood sugar and blood sugar levels. prevention of diabetes.
A team at Virginia Tech’s Fralin Biomedical Research Institute has found that resistance training, such as weightlifting and bodyweight training, may be effective in improving how the body manages sugar and fat.
To understand how different types of exercise affect metabolism, researchers fed mice a high-fat diet that mimics obesity and insulin resistance in humans. These are the two major risk factors for obesity and insulin resistance in humans. type 2 diabetes.
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The researchers divided the mice into two training groups. One was an endurance trainer that ran on wheels, and the other was a strength trainer that required lifting a weighted door to get food, simulating squatting under an increasing load.
After a few weeks, both exercise group They showed significant health benefits compared to sedentary mice, including reduced body fat, improved blood sugar control, and more efficient insulin use, but the “weightlifting” mice outperformed them.
Mice that “weightlifted” controlled their blood sugar levels better than mice that ran, even when eating a high-fat diet. (St. Petersburg)
“Our data showed that both running and weightlifting reduce abdominal and subcutaneous fat and improve blood sugar maintenance through improved insulin signaling in skeletal muscle,” Zhen Yang, professor at the VTC Exercise Medicine Research Center and director of the Fralin Biomedical Research Institute, said in a press release.
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“Importantly, weightlifting performs better than running in these environments.” health benefits. ”
The mice that lifted weights not only burned more fat under their skin, but also lost more dangerous visceral fat, which wraps around internal organs and increases the risk of diabetes.
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They also removed sugar from the blood more effectively than runners.
Weightlifting not only made the mice stronger, but also allowed their bodies to process sugar more efficiently and resist diabetes. (St. Petersburg)
The researchers found that these benefits aren’t just due to increased muscle mass, but that resistance training induces unique changes in metabolism and muscle signaling that help control blood sugar levels more effectively.
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Although this study was conducted in mice rather than humans, there is a growing body of evidence showing that: strength training A powerful tool for metabolic health.
It can also be encouraging for people who can’t do aerobic exercise for long periods of time, highlighting how strength training can be a great alternative.
Scientists say combining aerobic exercise with strength training may yield the best results for long-term metabolic health. (St. Petersburg)
“The results of this study are also good news for people who are unable to participate in endurance exercise for various reasons,” Yang said. “Weight training has similar, if not more, anti-diabetic effects.”
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Researchers recommend combining aerobic and strength training to create a balanced approach for best results. target the heartmuscle and metabolism.
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“It’s important to note that for maximum health benefits, you should perform both endurance and resistance exercise if possible,” Yang added.
The study was published in the Journal of Sport and Health Science.
