Fight Prediabetes Naturally: Unveiling the Power of Aerobic vs. Resistance Exercise

This study, published in the journal Trials, explored how exercise combats prediabetes (impaired blood sugar control). Both aerobic and resistance exercise improved blood sugar control compared to no exercise. Resistance training seems more effective for insulin resistance, but aerobic exercise had a higher reversal rate to normal blood sugar levels. Interestingly, resistance exercise reduced a marker for long-term blood sugar control better than the other groups. Weight loss from aerobic exercise likely contributed to its blood sugar benefits. Resistance exercise improved blood sugar control without significant weight loss, suggesting other mechanisms might be involved.

Key Points

1. Both Aerobic and Resistance Exercise Improve Blood Sugar control. Individuals with prediabetes who participated in either aerobic or resistance exercise training programs showed significant improvements in blood sugar control compared to a control group with no exercise intervention. This was evident in both fasting blood sugar levels and blood sugar levels after a sugary drink (oral glucose tolerance test).

2. Resistance Exercise Might Be More Effective for Insulin Resistance: While both exercise types improved insulin resistance, the study suggests resistance training might be more effective. Insulin resistance is a hallmark of prediabetes, where the body struggles to use insulin efficiently to regulate blood sugar levels.

3. Aerobic Exercise May Lead to Reversal to Normal Blood Sugar: The aerobic exercise group had a higher rate of returning to normal blood sugar levels compared to the control group. Resistance exercise did not show a statistically significant effect on reversal rate in this study.

4. Resistance Exercise Might Improve Long-Term Blood Sugar Control: Resistance training resulted in a greater decrease in a marker of long-term blood sugar control (glycated serum protein) compared to both the control and aerobic exercise groups.

5. Aerobic Exercise Promotes Weight Loss, Which Might Benefit Blood Sugar: Aerobic exercise led to significant decreases in body mass index (BMI) and waist circumference. The observed improvement in blood sugar control with aerobic exercise might be partly explained by weight loss, as lower body weight improves insulin sensitivity.

6. Resistance Exercise Might Improve Blood Sugar Control Independently of Weight Loss: Resistance training did not significantly impact weight or waist circumference but showed improvements in blood sugar control. This suggests mechanisms beyond weight loss might be at play, such as enhanced muscle metabolism and function.

7. Future Research Needs Stronger Evidence and Understanding: The study's limitations include a relatively small sample size and a lack of dietary control. Future research with larger groups, controlled diets, and multicenter designs is needed to confirm these findings and better understand the mechanisms by which resistance exercise improves blood sugar control in prediabetes.

Fight Prediabetes with Exercise: Aerobic vs. Resistance Training and How They Affect You

Maintaining healthy blood sugar levels is crucial for overall well-being. Prediabetes, a condition where blood sugar levels are higher than normal but not high enough for a type 2 diabetes diagnosis, affects millions of people worldwide. If left unaddressed, prediabetes can progress to type 2 diabetes.

This article discusses a recent study that explored the effectiveness of different exercise interventions in managing prediabetes (impaired glucose regulation, IGR) and the potential role of weight management in these effects. We'll examine the key findings and their implications for designing optimal exercise programs to combat prediabetes.

Understanding Prediabetes and Its Risks

Prediabetes indicates impaired blood sugar control. Your body either struggles to produce enough insulin, a hormone regulating blood sugar, or becomes resistant to its effects. This leads to elevated blood sugar levels, increasing your risk of developing type 2 diabetes, heart disease, stroke, and other health complications.

Exercise as a Powerful Tool Against Prediabetes

Fortunately, prediabetes is not a one-way street. Lifestyle changes, particularly exercise, can significantly improve blood sugar control and reduce the risk of developing type 2 diabetes. This study investigated the specific effects of aerobic and resistance exercise on individuals with prediabetes.

Study Design and Methodology

• Type: Single-blind randomized controlled trial

• Participants: 80 participants recruited from Southwest Hospital between February 2016 and May 2017 (final analysis included 69 participants)

• Randomization: Stratified randomization divided participants into three groups:

  • Aerobic exercise (A)

  • Resistance exercise (R)

  • Control (C) - no exercise intervention

• Intervention: Participants underwent a 12-week exercise program specific to their assigned group.

• Analysis: After the intervention, researchers analyzed the effects on each group and investigated the relationship with obesity.

Key Findings: Blood Sugar Control and Insulin Resistance

Both aerobic and resistance exercise groups (A and R) showed significant improvements in blood sugar control compared to the control group (C). This was evident in:

• Decreased Fasting Plasma Glucose (FPG): A measure of blood sugar levels after fasting.

• Decreased Oral Glucose Tolerance Test (OGTT) 2-hour Postprandial Glucose (PG): A test measuring blood sugar levels after consuming a sugary drink.

There were no significant differences in blood sugar control improvements between the exercise groups (A and R).

Insulin Resistance: Both exercise groups also showed significant improvements in insulin resistance (HOMA2-IR) compared to the control group. However, resistance exercise appeared to be more effective in improving insulin resistance compared to aerobic exercise.

Reversal to Euglycemia and Glycated Serum Protein (GSP):

• Reversal to Euglycemia: Aerobic exercise showed a higher reversal rate to normal blood sugar levels compared to the control group. Resistance exercise did not have a statistically significant effect on reversal rate.

• Glycated Serum Protein (GSP): Resistance exercise led to a greater decrease in GSP compared to the control group and aerobic exercise. GSP levels indicate long-term blood sugar control.

Body Composition and Blood Sugar Control Changes

• Aerobic Exercise: Led to significant decreases in body mass index (BMI) and waist circumference.

• Resistance Exercise: Did not show significant changes in weight or waist circumference, but there was a slight increase in lean body mass.

Correlations Between Exercise and Blood Sugar Control

• A moderately positive correlation was observed between the decrease in BMI and the decrease in FPG levels in the aerobic exercise group only. This suggests that weight loss might play a role in blood sugar control through aerobic exercise.

• No significant correlations were observed between other indicators in the resistance exercise group.

Unveiling Mechanisms: Weight Loss vs. Other Factors

The study suggests that the mechanisms by which exercise improves blood sugar control in prediabetes might differ between aerobic and resistance training.

• Aerobic Exercise: The observed improvement in blood sugar control with aerobic exercise may be mediated by weight loss. As body weight decreases, insulin sensitivity improves, leading to better blood sugar regulation.

• Resistance Exercise: The effect of resistance exercise on blood sugar control in IGR might not be solely mediated by weight loss and obesity control. Resistance training might improve insulin sensitivity through other mechanisms, such as enhancing muscle metabolism and function.

Limitations and Future Research Directions

• Sample Size: The study's sample size was relatively small, and larger studies are needed to confirm the findings.

• Dietary Control: Diet was not controlled during the intervention, which could have influenced the results. Future studies should employ improved control groups to account for dietary habits.

Conclusion: A Combined Approach Might Be the Winning Strategy

This study highlights the effectiveness of both aerobic and resistance exercise in combating prediabetes, each offering unique advantages. While further research is needed, the findings suggest that a combined approach incorporating both types of exercise might be the most effective strategy for managing prediabetes. For individuals with severe insulin resistance, resistance training might hold particular importance. Consulting your doctor can help you determine the most suitable exercise program for your specific needs in the fight against prediabetes.

Journal Reference

Luo, X., Wang, Z., Li, B., Zhang, X., & Li, X. (2023). Effect of resistance vs. aerobic exercise in pre-diabetes: an RCT. Trials, 24(1), 110. https://doi.org/10.1186/s13063-023-07116-3

Related

https://healthnewstrend.com/strength-training-sweet-spot-how-much-exercise-boosts-your-heart-health-and-why-you-might-not-need-more

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