the benefits of strength training & diabetes
(besides a nice 🍑)
Strength (or resistance) training is an incredible form of exercise that, when done correctly, has too many benefits to count. These include improved body composition, improved blood lipid profiles, decreased resting blood pressure, improved insulin sensitivity and glucose tolerance, improved glycemic control, improved muscular strength and endurance, higher confidence, an increase in overall fitness, lower risk of cardiovascular disease and for diabetics it can even help to decrease A1C over time. (you know, just to name a few)
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We already know that exercise is beneficial in the management of type one diabetes, however there is limited research on the effects of resistance training. The majority of studies regarding type one diabetes and exercise tend to look at the effects of aerobic exercise on the state and management of the disease. Yet resistance training could provide physiological benefits to those with diabetes that can possibly equal or even exceed the benefits provided through aerobic training. (Soukoup) Aerobic training is a great way to lower blood sugar in the moment, while resistance training will increase metabolic control, increase the hormone adiponectin* which in turn improves insulin sensitivity. These are positive changes that lower HBA1C in type one diabetics over time. A HBA1C lower than 7% improves life quality in diabetics and lowers the risk of developing complications. A study by Bacchi shows that both aerobic and resistance training have similar long term metabolic effects, however there is a higher risk in developing hypoglycemia after aerobic exercise. Hypoglycemia is dangerous and blood glucose must be monitored during exercise to prevent this.
A study by Petshing shows a decrease in A1C in participants with type one diabetes who follow a strength training regimen 2 times per week for 32 weeks. The study did not alter anything besides the type of exercise, not even diet. This study proves that the changes that occur within one's body due to resistance training are very beneficial, yet take time to occur. While a single bout of aerobic training will lower ones blood glucose, a single bout of resistance training will not do the same. (Silveria) Resistance training is something that should be progressive and life long, as it takes at least 6 months to see metabolic changes as a result of the training. A study by Silvera looked at the intensity of resistance training and if this had anything to do with the effect on blood glucose. The study discovered that training at higher intensities has a better effect on glucose control. When the participants trained at 40% of their 1RM, blood glucose dropped by 42mg/dL while when training at 60% of their 1RM it dropped by 76mg/dL. This is likely due to the fact that during high intensities, there is an increase of the number of glucose transporters moving to the plasma membrane of the muscle cell, there is a higher blood flow which results in a greater glucose uptake and there is a decrease in free fatty acid release. All of these metabolic actions that occur during training work together to lower blood glucose in diabetics.
This is not to say that one form is better than the other - aerobic and resistance training are both incredible ways to keep healthy and should both be implemented into ones routine to improve and maintain good health. Personally, picking up heavy weights makes me feel insanely good, and it is nice to know that something that makes me feel good is also doing good things inside of me - far more than the eye can see.
So if you are looking to improve your health, diabetic or not, do not be afraid to pick up some weights! ( just please be safe - have a progressive plan, use a spot, practice good form and have fun)
*adiponectin is a protein hormone that regulates glucose levels & the breakdown of fatty acids
references ;
PETSCHNIG R, WAGNER T, ROBUBI A, BARON R. Effect of Strength Training on Glycemic Control and Adiponectin in Diabetic Children. Medicine & Science in Sports & Exercise. 2020;52(10):2172-2178. doi:10.1249/MSS.0000000000002356
Silveira AP, Bentes CM, Costa PB, et al. Acute effects of different intensities of resistance training on glycemic fluctuations in patients with type 1 diabetes mellitus. Res Sports Med. 2014;22(1):75-87. doi:10.1080/15438627.2013.852096
Soukup JT, Kovaleski JE. A review of the effects of resistance training for individuals with diabetes mellitus. Diabetes Educ. 1993;19(4):307-312. doi:10.1177/014572179301900410
Bacchi E, Negri C, Trombetta M, et al. Differences in the acute effects of aerobic and resistance exercise in subjects with type 2 diabetes: results from the RAED2 Randomized Trial. PLoS One. 2012;7(12):e49937. doi:10.1371/journal.pone.0049937
