Strength Training Beats Cardio Diabetes
A new mouse study finds that strength training may be more effective than cardio for diabetes control. The results suggest building muscle could have unique benefits for metabolic health beyond what running or other aerobic exercises can offer.
- The mouse study was conducted by researchers at the Fralin Biomedical Research Institute at Virginia Tech and was published in the *Journal of Sport and Health Science*. The lead researcher was Zhen Yan, director of the institute's Center for Exercise Medicine Research. - In the experiment, mice on a high-fat diet that engaged in a squat-like weightlifting motion to get food showed greater improvements in glucose tolerance and insulin sensitivity compared to mice that had free access to a running wheel. The weight-training mice also had larger reductions in both visceral and subcutaneous fat. - An unexpected finding from the study was that the metabolic benefits in the strength-training mice occurred without a significant increase in muscle mass, suggesting that the improvements may be linked to the activation of protein synthesis within muscle cells rather than just an increase in muscle size. - Skeletal muscle is a primary site for glucose uptake from the blood; building more muscle mass through resistance training increases the body's capacity to store glucose as glycogen, which helps to regulate blood sugar levels more effectively. - Resistance training enhances insulin sensitivity, meaning the body's cells can use insulin more effectively to absorb glucose from the bloodstream. This effect can be so significant that progressive resistance exercise has been shown to improve insulin sensitivity in older men with type 2 diabetes to the same or even greater extent than aerobic exercise. - Current recommendations for adults with diabetes from organizations like the American Diabetes Association include at least 150 minutes of moderate-to-vigorous aerobic activity per week, supplemented with 2-3 sessions of resistance exercise on nonconsecutive days. - The benefits of aerobic and resistance exercise on glycemic control are considered additive, which is why a combination of both is often recommended for optimal health outcomes in individuals with type 2 diabetes. - Exercise triggers the release of myokines, which are proteins secreted by muscle cells. One such myokine, irisin, is thought to play a role in metabolic health by promoting the "browning" of white adipose tissue, which increases energy expenditure.
