How Lifting Weights Can Prevent Type 2 Diabetes

For years, doctors have recommended a healthy diet and exercise to manage type 2 diabetes. Now emerging evidence shows that lifting weights can help prevent type 2 diabetes.

The study, which analyzed data from 13,644 adults, revealed that people with higher muscle mass were less likely to develop pre-diabetes, which commonly proceeds type 2 diabetes. The study was reported by HealthDay News.

But why does lifting weights prevent type 2 diabetes? To understand why, we have to understand how lifting weights affects our insulin and the fuel in our muscles.

Why Lifting Prevents Type 2 Diabetes

Lifting weights provides two immediate benefits: it burns glycogen and helps build additional muscle mass. Here's why these benefits are important.

Glycogen:

When you lift weights, your muscles use a type of fuel called glycogen. In diabetics, the metabolism of glycogen isn't normal; strength training can help normalize it. According to About.com, regular exercise can help the body store glycogen more efficiently, which can increase insulin sensitivity. People with pre-diabetes have reduced sensitivity to insulin.

Building muscle mass:

Strength training can help increase muscle mass -- and that's good for reducing your diabetes risk. Here's why: When you build more muscle mass, your body can store more glycogen, which improves how it uses glucose. Combined with regular strength training, you can help reduce -- or even eliminate -- pre-diabetes, preventing type 2 diabetes.

How to Strength Train to Reduce Your Diabetes Risk

Now that you know why strength training is important, how do you start? Here are some tips for getting fit fast:

First, get cleared to exercise by your local health professional.

Never start an exercise program without medical approval, especially if you are obese or have a medical condition.

Start slow and use light weights.

Exercise your major muscle groups with dumbbells or barbells, using light weights. After this becomes easy, increase the weight -- not the repetitions.

Stick to compound exercises.

These exercises target more than one muscle group while building functional strength. Good compound exercises include squats, deadlifts, overhead presses and bench presses. Remember that lifting weights alone won't prevent pre-diabetes -- other lifestyle changes count too. For example, eating a diet rich in vegetables, fruits and whole grains can help reduce a person's pre-diabetes risk. Losing weight is also recommended, especially if you're overweight. According to the American Diabetes Association, reducing your weight by just 5 to 10 percent can significantly reduce your diabetes risk.

Source:
U.S. News
About.com
American Diabetes Association