Lift Weights, Crush Diabetes

Filed in archive Exercise on August 30, 2006

When you think of 'exercise,' images of huffing and puffing on a treadmill probably come to mind, or some other form of cardio exercise. A crucial component of fitness that the majority of people--especially women--overlook is weight training, also called weightlifting and body building.

New studies show that resistance exercise--another fancy term for pressing iron--is extremely effective in both treating and preventing diabetes.

For years, people with diabetes have been told that the key to controlling their blood-sugar levels is a combination of diet and aerobic exercise. Now, a new study by the All India Institute of Medical Sciences finds that muscle-building exercises through weight training also play a significant role in improving blood-glucose levels.

Increasing muscle strength "significantly improves insulin sensitivity, fasting glycaemia and decreases subcutaneous fat in type-2 diabetes in Asian Indians", finds the study -- the first of its kind in India.

"Since muscle is a major site for glucose metabolism, increasing muscle mass improves insulin sensitivity," says lead author Dr Narendra Kumar from the department of medicine, AIIMS. Indians tend to have less lean muscle mass and a higher percentage of body fat, which is believed to predispose them to insulin sensitivity and diabetes. India has the largest number of diabetics -- 35 million -- in the world. The number is expected to double by 2020.

"Along with lowered blood-glucose levels, the study found that resistance training for 30 minutes a day for three months also lowered weight, levels of blood fats such as triglycerides, circumferences of the waist, arm and thigh, and most important, overall loss of subcutaneous fat, which is the biggest culprit for diabetes and heart disease in Indians,"says Dr Anoop Misra, who guided the AIIMS study but is now with the Fortis group of hospitals.

Makes sense to me!

What are you waiting for? Go pump some iron!