Lifting weights to lower insulin resistance and lose belly fat
The American Diabetes Association has long recommended 150 minutes of aerobic exercise a week for the control of blood sugar and increased insulin sensitivity -- essential for preventing full-blown Type 2 diabetes and controlling it after diagnosis. But scientists at Virginia Tech are weighing in with new info.
Their lab study on mice, published in Sport and Health Science, indicates that pumping iron may be even more effective than aerobics when it comes to preventing or improving obesity and diabetes. That's because (in mice) it reduces subcutaneous and visceral fat, improves glucose tolerance, and lowers insulin resistance more than aerobic exercise does. (Weightlifting and aerobics are equally effective, however, at lowering blood glucose levels in the short term.)
If these lab results pertain to humans, it means that if you can't do endurance-type exercises (because of a knee injury, for example), you can still use exercise to help control diabetes. And you don't need to go to a gym to do strength training. You can use stretchy bands, hand weights and your own body weight at home or in the park. I'm also fan of working with a physical therapist and/or trainer while using barbells or weight machines (you want to avoid injury).
If you can also do aerobics, weightlifting two to three times a week and getting an aerobic workout three to four days (walking 10,000 steps or the equivalent) is optimal for controlling or reversing Type 2 diabetes -- and makes your ActualAge younger. Bonus: Go to 4YOUngevity.com to discover all the ways to control or reverse diabetes.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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