- Weight training may lower the risk of developing type 2 diabetes, according to a new study.
- Why? This type of exercise will help regulate your blood sugar and improve your cardiometabolic health.
- Exercises like dumbbell deadlifts, Russian twists, and triceps dips are great for building cycling-specific strength.
Exercising with resistance bands or free weights can lower the risk of developing type 2 diabetes as it helps regulate blood sugar and improve cardiometabolic health, according to a research report in the journal Sports Medicine.
The researchers looked at 14 controlled studies that used resistance training interventions with 668 participants at high risk of diabetes. They found a significantly lower risk for those who kept exercising for at least 12 weeks thanks to improvements in glycemic control, body fat, and blood lipids. Training at a certain intensity – with 60 percent of participants’ maximum repetitions – that included 10 to 15 repetitions per set appeared to be particularly helpful, the researchers concluded.
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The researchers also found that studies of dietary components didn’t result in greater benefits, which could mean you can’t get an additional boost in risk reduction by adding smart diets. However, given the importance of diet in reducing the risk of diabetes, this is a finding that calls for more controlled protocols and research, they suggested.
This isn’t the first time resistance training has been linked to diabetes. Research by Mayo Clinic Proceedings shows that even moderate muscle strength can lower your risk of developing type 2 diabetes by 32 percent.
Some researchers have suggested that this type of exercise can also help those who already have the disease. A research report in the journal Nutrition & Metabolism found that resistance training was so effective for glycemic control and cholesterol metabolism in people with type 2 diabetes that it should be prescribed as part of treatment.
Why should strength training have this effect and not stationary cardio like cycling? According to Carol Mack, DPT, CSCS. is all about the use of glycogen
“The liver and muscles store glycogen,” she told Bicycling. “The more that can be stored in these areas means that less circulates in the blood, so the blood sugar would be lower. The great thing about resistance training is that it helps build more muscle, which can then store more glycogen. “
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Steady state cardio, like cycling, uses glycogen as fuel, but isn’t as effective at building muscle mass as weight training, she added. Because of this, it can be valuable to add resistance training to your fitness mix and give you the benefits of both.
New to weight training and not sure where to start? Try these important exercises for cyclists, such as: B. Dumbbell deadlifts, Russian twists, and triceps dips. You can start with your own body weight or a light weight and work your way up as you get stronger.
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