If you or anyone you know, controls the type 2 diabetes, you probably heard about the benefits of cardio – walks, running, swimming – to control blood sugar and overall health. But strength training (lifting) become a real change in games. In a randomized study in 2023 (heavily-D) it was shown that participants with normal type 2 diabetes, which conducted only strength training, improved their HBA1c (long-term blood sugar) more than those who did only aerobic training. However, the combination of both types of exercise consistently offers the best metabolic results
Strength Workouts offers additional benefits for type 2 diabetes
While aerobic exercises such as walking, cycling and swimming are widely recognized for supporting blood sugar control, new studies show that strength training can be as useful – if not more – for people with type 2 diabetes. In the 2023 study, participants engaged in strength training felt a greater improvement in blood glucose compared to those who only did cardio. However, the most effective strategy is the combination of both forms of exercise. According to numerous studies, a balanced training procedure, which includes both stability and aerobic activity, leads to better glucose control, increased insulin sensitivity and overall metabolic health.As a result, the American Diabetes Association (ADA) recommends that you make at least 150 minutes of moderate intensity for at least 150 minutes (such as rapid cycling) or 75 minutes of active exercises, as well as two or three days of strength training. This combination not only supports blood sugar regulation, but also helps in weight management, muscle preservation and cardiovascular health.
Why lifting weights good for type 2 diabetes
Increases the muscles and effectively burns glucose
During the resistance training, the body rests on glucose, which is stored in the muscles (known as glycogen) for energy. As this glycogen is depleted, the body begins to pull glucose from the blood and liver. This helps to reduce increased blood sugar, making strength workouts a direct and effective tool in managing hyperglycemia.
Increases the body’s ability to store sugar
Skeletal muscles serve as carbohydrate storage centers consumed through a diet. With regular strength training, the muscles develop a great ability to maintain glucose in the form of glycogen. This helps prevent thorns of blood sugar after eating and promotes better insulin sensitivity.
Helps in slimming and metabolism
Excess weight, especially around the section, is a common problem for people with type 2 diabetes. Loss even 5-10% body weight can significantly improve insulin function and HBA1C level (key token of long -term glucose control). Power training increases low -fat muscle mass that burns more calories at rest compared to fat. This facilitates healthy weight and improve metabolic function over time.
On the target is harmful fat on your stomach associated with insulin resistance
Visceral fat – fat stored deep in the abdomen – produces inflammatory substances that impair the body’s response to insulin. Fortunately, studies show that high -intensity resistance training, especially in combination with aerobic exercise and diet changes, can significantly reduce visceral fat. This leads to improvement of insulin regulation and decreased complications.
How safe to start strength training in type 2 diabetes
For people who control type 2 diabetes, strength training can be an effective tool to improve blood sugar control, enhance insulin sensitivity and weight loss support. According to the American Diabetes Association (ADA), adults with type 2 diabetes should strive for at least two -three training sessions a week planned on unwavering days. Here’s how to start safe and efficient.
Talk to your doctor before starting
Before you start any new exercise mode, especially strength training, consult your doctor. Some complications associated with diabetes, such as neuropathy, retinopathy or cardiovascular problems-can affect the types of exercise that are most safety for you. Your supplier can recommend control of blood sugar before, during and after training and advise you in terms of nutrition to prevent low blood sugar (hypoglycemia).
Start with excursion or controlled sessions
If you are new to strength training, obtaining recommendations from a qualified coach or entry into a class control (online or in person) can help you learn the correct form and reduce the risk of injury. Studies show that supervision training can lead to more improvement of health than uncontrolled procedures – especially for beginners or those who manage chronic health conditions.Focus on complex movements for the results of the full bodyTo maximize each session, focus on the largest muscle groups. Prioritize complex exercises – languages that attract several muscles at once. Great options include:
- Ridge
- Fall
- Century
- Cheeks
- Press on the chest
- LAT DOWN DOWNS
- Push up
These exercises help to create overall strength, maintain metabolism and improve blood sugar.
Create a consistent, balanced weekly plan
Set a realistic schedule for two or three body strength per week. If you prefer to train more often (four to five days), alternate the upper and lower body workouts or pressing workouts to give muscle groups enough to recover. Change your kits, repetitions or types of exercise every few weeks to continue to progress and avoid the plateau.
Prioritize recovery for muscle growth
Muscle recovery and growth occur during vacation – not during training. Leave at least one full day between sessions focused on the same muscle groups. Include recovery strategies such as stretching, foam rental and low exposure cardio (such as walking or delicate cycling) to support mobility and reduce tenderness.
Train at home with simple tools
Expensive gyms do not require training. While the barbells and dumbbells are useful, resistance ranges, body weight movements and even ordinary household items, such as filled water bottles or backpacks, can exert effective resistance. For those who manage diabetes at home, these options offer flexibility without sacrificing results.Also read: India at growing risk of gastric cancer: new ones studying projects 1.6 million
