How Strength and Weight Training Help Control Diabetes

It is well known that exercising can help control a lot of health issues including heart diseases, cancer, and diabetes. Aerobic exercises have long been shown to control blood sugar level (1). But you don’t need to limit your fitness plan to just cardio or aerobic exercises, especially if you are diabetic.

Recent research conducted at the University of Campinas (UNICAMP) in São Paulo State, Brazil, has shown that rigorous exercises such as strength and weight training can reduce accumulated liver fat and improve blood sugar control in obese and diabetic people in a short period, even before weight loss occurs.

If you have been avoiding weight training because you think you are too old for it or because you think that you just need cardio as you are shedding weight, sadly you are mistaken. The American Diabetes Association recommends, even those without any chronic illness should strength train at least twice a week.

Why Is Strength Training Beneficial?

Strength training leads to an increase in overall muscle mass which is shown to reduce the risk of type-2 diabetes by 32 percent, according to a study published in the journal Mayo Clinic Proceedings.

It not just reduces the chances of type-2 diabetes but also helps combat insulin resistance, body fat, and high blood sugar levels in those already suffering from diabetes. There are a number of studies that support strength training as a tool to control diabetes.

One study published on strength training showed it reduces the likelihood of pre-diabetes progressing to type-2 diabetes. Another 2016 study shows that strength training improves insulin resistance.

Regular strength training increases the ability of our muscles to store glucose and helps the body to regulate blood sugar levels more efficiently. The body's fat-to-muscle ratio decreases, which reduces the amount of insulin you need in your body to help store energy in fat cells. Therefore, there is no need to take insulin externally.

Cardio exercises help in improving fitness, stamina, and burning calories faster but strength training has some additional benefits such as increasing bone density.

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How Strength Training Works on Diabetic Patients?

Normally, the pancreas produces insulin which turns the glucose into energy. In type-2 diabetes pancreas makes insulin, but the body is not able to use it as effectively as it should. This condition is known as insulin resistance. Initially, the pancreas makes more insulin to try to get glucose into the cells. But eventually it gives up and the sugar builds up in the blood instead. This leads to high blood sugar in type-2 diabetic patients.

Strength training leads to building muscle mass and increasing basal metabolic rate. A higher metabolic rate means your body burns more calories even at rest. As a result of more calorie burning the body burns more glucose for fuel without providing additional insulin either by the pancreas or by external injection or pump.

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Combine Cardio and Strength Training for Best Results

Even though strength training is great for diabetes control, don’t limit your workout to strength training only. Combining both cardiovascular and strength training has a synergistic effect in controlling diabetes.

In a recent study 28 obese postmenopausal women with type 2 diabetes were divided into either a control group which performed only aerobic exercises or an aerobic training plus resistance training group. While both groups lost weight only the second group which combined both exercises improved insulin sensitivity and glucose disposal.

Another study which is also the largest published study performed in this area to date demonstrated that low- to moderate-intensity resistance training combined with moderate aerobic exercise three times per week for 1 year significantly improved metabolic and lipid profiles as well as adiposity and blood pressure.

Therefore an ideal workout routine for any diabetic patient should have a mix of both these forms of exercises.

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Optimal Strength Training For Diabetic Patients

The American College of Sports Medicine advocates that resistance training should be performed on at least 2 days per week, with a minimum of 8–10 exercises involving the major muscle groups for 10–15 repetitions to near fatigue. The American College of Sports Medicine further highlights that increased intensity or additional volume of training could produce greater benefits and may be appropriate for some individuals (2).

Ideally, strength-training workout could be 45 minutes to an hour in length, however, if you are a beginner you should aim for 10 to 20 minutes a day and gradually work up your time to 30 minutes and then to 45 minutes. Also, limit the number of strength training days to just 2-3 days a week.

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How To Start?

If you have never worked out before don’t just jump into vigorous weight lifting. Wrong form and over-exercising can do much more harm than good. Start systematically, first check in with your doctor and ask if there are any exercises you should avoid.

If you join a gym consult a certified fitness instructor or trainer and discuss your condition with him/her. Learn the right forms of all exercises under the supervision of a trainer before you start exercising. Your strength training program should work your whole body two to three times a week.

Also workout different muscle groups on all 2 or 3 days in that week. Don't work the same muscle groups 2 days in a row. Give your muscles a chance to recover and get stronger.

Start with fewer reps and gradually as your muscles gain strength increase the reps. Always warm up before you exercise. End your workout with a series of stretches, holding each stretch for 30 to 60 seconds.

While joining a gym may be motivating for some, others may prefer working out at home. In that case, you can simply start with bodyweight exercises such as squats, incline pushups, lunges, burpees, step-ups, etc. You could also buy resistance bands or use household items such as gallon jugs or cans of vegetables in place of dumbbells.

And remember whatever weights you are lifting don’t stay stuck at the same weight for long when you get comfortable with a weight and it becomes too easy increase the weight.

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