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Aerobic and Strength Training Good for Diabetes Control
Categories: Diabetes, Health

 

Diabetes is a pretty big deal — with rising obesity it has become the epidemic of this century. 23.6 million children and adults in the United States alone are affected (7.8% of the population). Add another 57 million (give or take) who have pre-diabetes, and we have a crisis on our hands that is projected to triple by 2050, and cost over 3.3 trillion (with a “T”) by 2020.

It’s now pretty common sense that exercise does improve blood sugar control in type II diabetics, however most studies focus on singular exercise interventions.

But, a study from the Journal of the American Medical Associationexamined the effectiveness of both aerobic, strength training, and combined aerobics and strength training protocols when it comes to haemoglobin A1c levels (a measure of how much sugar is sticking to cells and hence a good predictor of long term elevated blood glucose). Here are the details.

262 men and women with type II diabetesAverage age 56 years9 month exercise programAverage Hemoglobin A1c levels 7.7% (normal levels are 4-5.9%)41 participants were assigned to the non-exercise control group; 73 to resistance training sessions; 72 to aerobic exercise sessions; and 76 to combined aerobic and resistance training.

Hba1c Levels

– 0.34% combo group- 0.16% strength training only- 0.24% aerobic training only

The control group actually increased its use of diabetes medications, while the combination training group decreased its diabetes medication use.

Weight Loss

All exercise groups reduced waist circumference (.75-1.1 inches)The resistance training group lost an average of 3.1 lbs of fat massThe combo group lost an average of 3.7 lbs of fat mass

If I could describe your diabetes action plan in the most basic of terms it would be clean up your diet, move, and lift. In other words, do a combo and stop ordering combos!

Make better nutritional choices by drastically reducing refined/liquid carbs and overall calories, strength train at least two times per week, and get your heart rate going through cardio activity and/or metabolic strength training. Also, keep yourself moving when you aren’t doing the above.

Image credit: stevendepolo

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