040913 Increase your diabetes protection by lifting weights-part one

Increase your diabetes protection by lifting weights

In a joint study conducted by Harvard and the University of Southern Denmark was found that men who lifted weights were able to significantly cut their risk of developing diabetes. Simply put, if you are unable to do aerobic exercise, then start hitting the gym and begin building up your lean muscle mass.

Our body relies on glucose, a basic fuel that originates from the starches and sugars we eat, to function. Once in our system, insulin transports glucose from your blood into the cells of your body. However, if the pancreas is not producing enough insulin or if your cells, for some reason, are ignoring the insulin you may develop type II diabetes.

The biggest a known risk factor of type II diabetes is being overweight. And being overweight, in the majority of cases, boils down to the deadly trio of too much food, too much drink and too little physical activity. For a long time we have known that aerobic activity uses up a lot of energy which in turn can be used to help weight loss and lower diabetes risk.

One study found that men doing 150 minutes a week of aerobics were able to reduce or diabetes risk by 52%. It would be no stretch to apply similar findings to women. Yet there are some who are unable to do aerobics and for them lifting weights may be the answer.

A new study found that men who strength trained 150 minutes a week realized a 34% risk reduction for diabetes even if they did no aerobics.

Dr. Eric Rimm, an associate professor of epidemiology and nutrition at the Harvard school of Public health, explains how lifting weights and building muscle mass works to reduce your risk of diabetes. “Your muscles use glucose. By creating more muscle that needs more glucose when you exercise, you reduce glucose levels remaining in the blood.” He goes on to say that by combining aerobic exercise with lifting, you are providing an even greater risk reduction of up to 59%.