COMBINATION OF CARDIO AND STRENGTH TRAINING MOST EFFECTIVE FOR DIABETICS' HEALTH

A new review of existing research finds that combined aerobic and resistance training, rather than either alone, is best for controlling both blood sugar and blood fat profiles among people with type 2 diabetes.  Researchers analyzed data from 14 experimental trials that included more than 900 people with type 2 diabetes. The studies looked at the role of aerobic or resistance training (such as weightlifting) in improving diabetics' health.

Compared with either aerobic or resistance training alone, a regimen that combined both types of workouts was more effective in controlling blood sugar, blood fats (cholesterol and triglycerides), blood pressure and weight. Aerobic activity alone was more effective than resistance activity alone in improving metabolic parameters but certainly not as effective as doing a the combination of cardio and resistance work. 

Studies have consistently found that both forms of exercise are good for metabolic health but in different ways.  Resistance training builds muscles and thereby increases glucose utilization through increased muscle mass.  Aerobic training utilizes blood sugar to fuel activity and also appears to improve muscle cell's sensitivity to insulin for as much as 24-hours after the activity.  Insulin sensitivity is especially responsive to vigorous aerobic activity.

While researchers found that a combination of aerobic and resistance activity yields the best health results, they also stressed that there is significant evidence that any regular exercise regimen is helpful to diabetic health.  Unfortunately, a growing number of Americans, are not exercising at all.  In another recent analysis, U.S. government data from the last 20 years revealed that the number of women who reported no physical activity rose from about 19% in 1994 to nearly 52% in 2010 and the number of men not exercising increased from about 11% to about 43%.  Black and Mexican-American women showed the greatest decreases in reported exercise.  Over this same period, there were marked increases in adults' average body mass index (BMI), an estimate of body fat based on height and weight, with the most dramatic rise among women aged 18 to 39.

What to do:  If you have health problems, always consult your healthcare provider before increasing activity.  Then, get moving!  Work up to doing aerobic activity, such as brisk walking, at least 150 minutes per week and try to do strength exercises three times per week.  No time for exercise?  Americans watch, on average, 3 hours of television daily - make a push to swap up TV for activity and your health will improve.   

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_147121.html

http://www.nlm.nih.gov/medlineplus/news/fullstory_147192.html

http://www.medicaldaily.com/diabetes-management-use-aerobic-and-resistence-training-combination-exercises-more-effective-either

http://www.sciencedaily.com/releases/2014/07/140707134243.htm

http://www.latimes.com/science/sciencenow/la-sci-sn-lack-of-exercise-linked-to-rise-in-obesity-20140707-story.html

Sources:

Schwingshackl L, Missbach B, Dias S, König J, Hoffmann G. Impact of different training modalities on glycaemic control and blood lipids in patients with type 2 diabetes: a systematic review and network meta-analysis. Diabetologia, 2014; DOI: 10.1007/s00125-014-3303-z

Hannley PP. Move more, eat less:  It’s time for Americans to get serious about exercise. The American Journal of Medicine, 2014; DOI:10.1016/j.amjmed.2014.05.026

Ladabaum U, Mannalithara A, Myer PA, Singh G. Obesity, abdominal obesity, physical activity, and caloric intake in U.S. adults: 1988-2010. The American Journal of Medicine, 2014; DOI:10.1016/j.amjmed.2014.02.026