Height lifting can tune up your body and help revert diabetes
t is indisputable that aerobic exercises have many benefits. It significantly improve glucose control, enhance insulin sensitivity, promote cardiovascular health and prevent arterial stiffness, all complication of diabetes. Exercises are a hugely important way to gain control of our normal metabolism.
Some people with diabetes however will not be able to use this tool due to age, obesity and general poor health, unfortunately the ones who are most in need. The American Diabetes Association (ADA) recommends that individuals with type 2 diabetes perform at least 150 min of moderate-intensity aerobic exercise and/or at least 90 min of vigorous aerobic exercise per week.
Even though there are an abundance of research on aerobic exercise and diabetes, there are fewer targeting strength exercises such as weight lifting for diabetes. However, strength exercises appear to be gaining momentum. The relationship between muscle mass and glycemic control is well acknowledged but poorly understood.
The effects of glycemic control created by muscle gaining for non diabetics is striking; I have personally experienced these benefits since I started lifting weights and no longer feel I have low blood sugar at 11:30 AM and I can go many hours feeling fine if I miss a meal. The effects of muscle building and glucose control are more dramatic in non diabetics and pre diabetics but to a lesser degree in diabetics but only because the adverse effects of diabetes have already compromised muscle mass and pancreatic β-cells, this condition may be reversed with time and a lot of effort. Many studies investigate the advantages of muscle mass.
A condition called sarcopenia which is the degenerative loss of skeletal muscle mass (0.5-1% loss per year after the age of 25) has a relationship with insulin resistance. Can we then conclude that muscle gain has the opposite effect? The answer is yes. In a study by the Endocrine Society concluded that higher muscle mass is associated with better insulin sensitivity and lower risk of pre diabetes. The muscle mass Vs. Ggycemic control beneficial relationship It is well known but exactly what causes it is a harder information to find, here are some scientific evidence I found after looking at half dozen studies.
In a complex study from the Diabetes Journals associates insulin resistance with excess fat in the muscle itself but the molecular mechanism responsible for insulin resistance is not completely understood. Another earlier study “Skeletal Muscle Triglyceride Levels Are Inversely Related to Insulin Action” from the Diabetes Journals addresses issues of fat located within the muscle versus triglycerides in the blood leading to insulin resistance and the results are more promising.
An oversupply of lipids and triglycerides in the blood has been shown to lead to insulin resistance, whereas a reduction in lipid increases insulin action. Much of the experimental work and attention has been focused on circulating lipid supply in the blood. This study seeks to understand the implication of fat within the muscle which appears to have a even greater impact on insulin resistance and a intimate relationship with muscle building. The study also finds that between two groups one being trained athletes and the other sedentary individuals with the same level of muscle fat; athletes have no insulin resistance due to muscle fat but the sedentary group does.
According to the study, muscle building and strength exercises enhance to utilization of stored muscle fat for energy when glucose levels are low by improving the muscle distribution in the body and increasing mitochondrial volume. The implications of muscle mass are just beginning to be understood. Our common sense knows that when we have a strong musculature we have more energy and more endurance and this can only be associated with a better management of glucose and energy use in our body.
The advantages of muscle building in the treatment of diabetes are only now beginning to gain attention from the media, diet and regular exercising have for a long time dominated our attention. You will not loose anything by trying to improve your skeletal muscles however all attention must be dedicated to doing it right because the last thing you want is to injury yourself which is easy to accomplish when starting weight lifting or other strength exercises, remember: steady and periodic rhythm is better then weekend warrior at the gym.
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