In a new study, researchers found exercise, especially resistance training, could benefit people with prediabetes. It can protect them from type 2 diabetes.
The research was conducted by a team from Guangxi Medical University.
Resistance training, or weight training, is a type of exercise helping building muscle strength. It exercises a muscle or a muscle group against external resistance.
The external resistance can be many things, including exercise tubing, your own body weight, dumbbells, bricks, or any other object that causes the muscles to contract.
Common resistance training exercise examples include weight lifting, push-ups, squats, chin-ups, and stair walking.
Previous studies have shown that resistance training can bring benefits to people.
For example, doing resistance training could protect bones from weight loss. For older people, even once a week resistance training could benefit their overall mental and physical health.
In the current study, the team examined the long‐term effects of aerobic training, resistance training, and combined training on the prevention of type 2 diabetes.
They tested 172 people who were 55 to 75 years old. All of the participants had prediabetes.
In the study, the participants did exercise for 60 minutes per day, three non-consecutive days per week for 24 months.
The team found that the incidence of type 2 diabetes was decreased by 74% in the combination exercise group, 65% in the resistance training group, and 72% in the aerobic training group.
Moreover, after two years, the cumulative diabetes incidences were much lower in the three exercise groups, especially in the resistance training group.
The researchers suggest that resistance training is as effective as aerobic training in preventing type 2 diabetes in people with high risks.
It can be a good option for people with prediabetes to prevent or delay type 2 diabetes.
The findings also show that changing lifestyle habits is very important in the prevention of diabetes.
People with high risk should exercise regularly to improve their health.
When doing resistance training, people can start with just their bodyweight and do it twice a week, and then gradually increase.
It is important to prepare your muscles before the training. It can help improve your performance and prevent injury during exercise.
In addition, you should balance upper-body training and lower-body training.
The study is published in Diabetes/Metabolism Research and Reviews.
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