Interval weight training could prevent type 2 diabetes complications

[DCUK NewsBot]

The risk of complications from type 2 diabetes might be reduced by taking part in just one interval training session with weights, according to research. Performing a series of simple leg exercises, involving weights, can improve the blood vessel function of people with or without type 2 diabetes, but the findings were particularly significant for those with type 2 diabetes. Senior researcher assistant professor Jonathan Little, who is from the University of British Colombia (UCB), said: "Individuals with type 2 diabetes are up to four times more likely to develop cardiovascular disease than those without. "After completion of just one bout of exercise, we saw an improvement in blood vessel function, an indicator of heart health and heart attack risk." The findings were collected from 35 participants of a similar age, who were split into three groups: those with type 2 diabetes; those who do not exercise and don’t have type 2 diabetes; and those without type 2 diabetes who exercise regularly. Each group carried out an exercise routine for 20 minutes, which was made up of a warm-up and interval training with weights. Monique Francois, a UBC graduate student and co-author of the study, said: "All exercisers showed greater blood vessel function improvement after the resistance-based interval training. However, this was most prominent in the type 2 diabetes group." She said that their findings show that "resistance-based interval training exercise is a time-efficient and effective method with immediate effects". Dr Little noted that further research is needed to validate their findings, but believes his team may have found a "new safe and cost-effective tool to help people manage their diabetes". The study was published in the American Journal of Physiology: Heart and Circulatory Physiology.

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[les74]

Yes but what about the glucose spikes which might be brought about by the training?

 

[Brunneria]

I would say a darn sight more research is needed. Mainly into how insulin resistance factors in.
And more understanding about D complications, since they are not ALL to do with blood circulation.
And how long these protective benefits are expected to last...

Also (putting on the Pedant Hat) at no point in this post is it explained what 'just one interval training session' means.
One session today, and my chance of developing T2 is reduced for the rest of my life?
or, one session a week?
or, one session a day? with a protective benefit lasting til next Thursday?
or...?
Common sense suggests it isn't the first option, but since since the article doesn't specify, I am sure there will be someone out there who decides they can do a single session and then expect to never get complications for the next 50 years. (removing Pedant Hat)

 

[psignathus]

Yes but what about the glucose spikes which might be brought about by the training?

This did initially happen to me. however I found that eating 6 or 7 almonds before training pretty much eradicated the spike. Then, over the next few months my ability to control my sugars greatly improved and my fasting sugars dropped significantly from 6.4 daily to 5s this did take over 6 months but is well worth the effort. Now i'm starting to see 4s. I put this down to improving my insulin resistance and I can also, if I choose to, eat far more carbs and my insulin is far more effective at removing them. I will however stick to my new way of eating as I actually enjoy not being hungry and the lack of intrusive thoughts of food that higher carb diets bring. A couple of visits to the gym per week definitely improved my blood sugars. Incidentally I do not put any of my weight loss down to exercise. As most on here know, going to the gym is not related to weight loss. Weight loss is mostly a food thing.

 

[douglas99]

Yes, you may see an odd spike initially.
But the vast improvement in insulin resistance that happens soon takes care of that.

And the benefit of no longer being a couch potato has greatly improved many aspects of my lifestyle, apart from the diabetes.

 

[Hotpepper20000]

I agree with @bunneria more information is needed to make sense of this study.
For me HIT training increased my cortisol and was too extreme. But I do think any form exercise is better then sitting around, both for mental and physical health
iHIT if it works great, others it's weight training or walking.
For me walking at a steady pace for 1-2 hours a day as helped lift the fog in my brain and lower my BG.