A proactive weight management strategy is essential in the treatment of diabetes. Diet, cardiovascular training and weight lifting are three vital elements necessary to achieve weight management. Weight lifting also plays a major role in regulating metabolism, glycemic control and the reduction of body fat. Incorporate weight lifting as a therapeutic option for the treatment of diabetes.
Significance
Diabetes is a global threat that affects 246 million people worldwide. Epidemiological data have revealed that the prevalence of diabetes continues to increase in young and middle-aged people around the world. As a result, more people are at risk for diabetes-related complications, such as nephropathy, retinopathy, neuropathy, myocardial infarction, stroke and death at a much younger age.
Recommendations
Since 2006, the American Diabetes Association has encouraged people with type 2 diabetes to perform resistance exercise, also known as weight lifting. The recommended weight lifting program includes total body exercises performed three times a week, progressing to three sets of eight to 10 repetitions for each exercise.
The Facts
A 2007 issue of the "Journal of Applied Physiology" reported that weight lifting plays a major role in combating insulin resistance by improving insulin sensitivity and glucose tolerance. Long-term weight lifting leads to a substantial gain in skeletal muscle mass, which improves the glucose-disposal capacity of the entire body.
Considerations
Resistance exercise alone leads to glycemic control, but a 2007 issue of the "Annals of Internal Medicine" revealed that the combination of resistance exercise and cardiovascular exercise is the most effective therapeutic option. Cardiovascular exercise can be difficult for deconditioned exercisers due to the endurance necessary to comfortably sustain for a long period of time. Use resistance exercise as a foundation to build muscular strength, endurance and confidence.
Warnings
The type, intensity and duration of resistance exercise may result in different glycemic responses. Consult with a physician to discuss appropriate carbohydrate supplementation strategies to incorporate before and after each exercise session. Frequent self-monitoring of blood glucose levels can reduce inappropriate swings and enhance glycemic control.
Strategies
Obtain clearance from a physician before engaging in any new exercise program. Combine endurance and resistance-type exercises by alternating between the two strategies during a single exercise session. Begin with 10 minutes of low- to moderate-intensity cardio, followed by 20 to 30 minutes of weight lifting and finish with 10 minutes of low- to moderate-intensity cardio. Start the weight lifting program with a strategy of three sets and 15 reps. Within a given week, work all of the major muscle groups: chest, back, biceps/triceps and legs. Try a push/pull strategy to balance the muscle groups of the upper body.
References
- "Journal of Applied Physiology"; Optimizing the Therapeutic Benefits of Exercise in Type 2 Diabetes; S. Praet et al.; July 2007
- "Diabetes Care"; Physical Activity/Exercise and Type 2 Diabetes: A Consensus Statement From the American Diabetes Association; R. J. Sigal et al.; No. 29; 2006
- "Annals of Internal Medicine"; Effects of Aerobic Training, Resistance Training, or Both on Glycemic Control in Type 2 Diabetes; R. Sigal et al.; No. 147; 2007
