{"id":6674,"date":"2012-11-15T11:00:00","date_gmt":"2012-11-15T11:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/weight-training-can-help-diabetics-manage-blood-sugar"},"modified":"2021-11-22T01:04:13","modified_gmt":"2021-11-22T06:04:13","slug":"weight-training-can-help-diabetics-manage-blood-sugar","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/weight-training-can-help-diabetics-manage-blood-sugar\/","title":{"rendered":"Weight Training Can Help Diabetics Manage Blood Sugar"},"content":{"rendered":"

Type 2 diabetes rates are rising, both in the United States and globally. Characterized by insulin resistance and chronic hyperglycemia, type 2 diabetes leads to both neural and metabolic dysfunction and is a significant risk factor for cardiovascular disease. In lay terms, blood sugar levels are chronically elevated in type 2 diabetics, and insulin is progressively less effective in bringing those levels down. <\/strong>Ultimately, pancreatic tissues can suffer permanent damage. Blood sugar typically rises after a meal, and some studies suggest that these post-prandial hyperglycemic peaks are more likely to lead to vascular complications than elevated fasting glucose levels.<\/p>\n

Once glucose has been released into the blood stream, the body can get rid of it through uptake by the muscles – where it is ultimately used – or by storing it.<\/strong> Glucose storage is mediated by insulin; by definition this pathway is impaired in type 2 diabetes. Aerobic exercise has been shown to increase muscle glucose uptake and improve insulin sensitivity, and is typically included in diabetes management plans. The paper discussed here<\/a> examines the effect of resistance exercise on blood sugar levels.<\/p>\n

The glucose threshold is a key parameter in any study of the relationship between exercise and blood sugar. <\/strong>Similar to the more familiar aerobic threshold, the glucose threshold is the point at which glucose output and uptake are in balance. Above the threshold, glucose levels rise; below it, they fall or stay the same. Previous research<\/a> found that the glucose threshold for resistance exercise lies at approximately 30% of 1RM.<\/p>\n

Accordingly, this study assigned subjects to either a low or a moderate intensity protocol.<\/strong> Both protocols consisted of a circuit of 3 sets of 30 reps each of six different exercises: leg extension, bench press, leg press, lat pull down, leg curl, and seated row. Participants rested 15-20 seconds between exercises, and two minutes between sets. Weights were set at 23% of 1RM for the low intensity group, and 43% of 1 RM for the moderate intensity group. Blood sugar, perceived exertion, and other parameters were measured between sets and at 15-minute intervals through a two-hour post-exercise rest period. Subjects ate a 285-calorie moderate-glycemic index<\/a> breakfast two hours before the test. The test subjects, both diabetic and not, were overweight middle-aged men with previous resistance exercise experience.<\/p>\n

\"diabetes,As would be expected, blood sugar levels in the non-diabetic subjects fell initially, then rose after exercise, then leveled off again. In subjects with type 2 diabetes, both the low and moderate intensity circuits reduced blood glucose concentrations. However, the low intensity circuit produced lower glucose levels with less metabolic stress.<\/strong> This finding is particularly relevant to overweight, often untrained individuals who are just beginning a diabetes management program. Even a single bout of low intensity resistance exercise offers clear benefits for blood sugar management. As the individual progresses, intensity can be increased.<\/p>\n

For coaches and athletes, these results suggest that a resistance-based or mixed aerobic and resistance program can help type 2 diabetics manage their symptoms more effectively.<\/strong> Of course, consulting with a medical professional is always wise when beginning an exercise program, particularly when the individual has known health issues.<\/p>\n

References:<\/b><\/u><\/span><\/p>\n

1. S\u00e9rgio R. Moreira, et. al., \u201cBlood Glucose Control For Individuals With Type-2 Diabetes: Acute Effects Of Resistance Exercise Of Lower Cardiovascular-Metabolic Stress.\u201d<\/a> J. Strength and Cond. Res.,<\/i> 26(10), 2806-2811 (2012)\u00a0<\/span><\/p>\n

2. S\u00e9rgio Moreira, et. al., \u201cMethods To Identify The Lactate And Glucose Thresholds During Resistance Exercise For Individuals With Type 2 Diabetes<\/a>,\u201d J. Strength and Cond. Res., <\/i>22(4) 1108-1115 (2008) <\/span><\/p>\n

Photo courtesy of Shutterstock<\/a>.<\/em><\/span><\/p>","protected":false},"excerpt":{"rendered":"

Type 2 diabetes rates are rising, both in the United States and globally. Characterized by insulin resistance and chronic hyperglycemia, type 2 diabetes leads to both neural and metabolic dysfunction and is a significant risk factor for cardiovascular disease. In lay terms, blood sugar levels are chronically elevated in type 2 diabetics, and insulin is progressively less effective…<\/p>\n","protected":false},"author":852,"featured_media":6672,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4642],"tags":[352],"acf":[],"yoast_head":"\nWeight Training Can Help Diabetics Manage Blood Sugar - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/weight-training-can-help-diabetics-manage-blood-sugar\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Weight Training Can Help Diabetics Manage Blood Sugar - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"Type 2 diabetes rates are rising, both in the United States and globally. Characterized by insulin resistance and chronic hyperglycemia, type 2 diabetes leads to both neural and metabolic dysfunction and is a significant risk factor for cardiovascular disease. 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