New research indicates that resistance training may be more effective than cardio for blood sugar control and diabetes prevention, offering significant metabolic benefits.
New findings from Virginia Tech’s Fralin Biomedical Research Institute suggest that weightlifting may surpass cardio workouts in managing blood sugar levels and preventing diabetes. The study highlights the advantages of resistance training, such as weightlifting and bodyweight exercises, in enhancing the body’s ability to regulate sugar and fat.
To investigate the impact of different exercise types on metabolism, researchers fed mice a high-fat diet designed to replicate human obesity and insulin resistance, both of which are significant risk factors for type 2 diabetes. The mice were divided into two exercise groups: one group engaged in endurance training by running on a wheel, while the other group performed strength training by lifting a weighted door to access their food, simulating squats with increasing loads.
After several weeks, both exercise groups exhibited substantial health improvements compared to sedentary mice, including reductions in body fat, enhanced blood sugar control, and more efficient insulin utilization. However, the strength training group demonstrated superior results.
“Our data showed that both running and weightlifting reduce fat in the abdomen and under the skin, and improve blood glucose maintenance, with better insulin signaling in skeletal muscle,” said Zhen Yan, professor and director of the Fralin Biomedical Research Institute at Virginia Tech’s Center for Exercise Medicine Research, in a press release.
Yan emphasized that “weightlifting outperforms running in these health benefits.” The mice that engaged in weightlifting not only shed more subcutaneous fat but also significantly decreased visceral fat, which encircles internal organs and heightens diabetes risk. Furthermore, these mice were more effective at clearing sugar from their bloodstream compared to their running counterparts.
Interestingly, the benefits observed were not solely attributed to increased muscle mass. The researchers discovered that resistance training induced distinct metabolic changes and muscle signaling that enhanced glucose regulation.
While this study was conducted on mice rather than humans, it contributes to a growing body of evidence supporting the notion that strength training is a vital component of metabolic health. This finding could be particularly encouraging for individuals who may struggle with prolonged cardio sessions, as it highlights resistance training as a viable alternative.
“The findings also bring good news for people who, for any number of reasons, cannot engage in endurance-type exercise,” Yan noted. “Weight training has equal, if not better, anti-diabetes benefits.”
The researchers advocate for a combination of cardio and strength training to achieve optimal health outcomes, suggesting a balanced approach that benefits the heart, muscles, and metabolism.
“The take-home message is that you should do both endurance and resistance exercise, if possible, to get the most health benefit,” Yan added.
The study has been published in the Journal of Sport and Health Science, further solidifying the role of resistance training in diabetes prevention and overall metabolic health.
Source: Original article