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Diabetes and exercise: The benefits of weight training.
[/fusion_title][fusion_text] The benefits of exercise in our health are well-known and scientifically proven. Regular exercise does not only improve our physical condition but also prevents serious illnesses. A recent study shows that weight training is particularly useful when it comes to managing and preventing type 2 diabetes. The study included more than 4,500 adults with a high risk of developing type-2 diabetes. The participants were enrolled in a weight-training exercise program organized by Duck-Chul Lee, an associate professor in the kinesiology department of Iowa State University and principal investigator of the study. 
Medium-intensity workout with weights and an increase in total muscle mass has been shown to reduce someone’s risk of developing type-2 diabetes by 32%, according to a study published in the Mayo Clinic Proceedings. For those who have already been diagnosed, regular exercise and increased muscle mass can help combat insulin resistance, reduce body fat and high blood sugar levels. Of course, people will want to know how often they need to exercise or how much muscle they need to fight Type-2 diabetes by weight training, but it’s not that simple. 
More work is required to determine the correct amount of weight training, which varies from person to person, depending on the health status and other factors. Factors taken into account include age, gender and BMI. These variables complicate the study, researchers note.
The benefits of weight training.
While researchers claim that their study is the first to only examine diabetes and strength training without adding aerobic exercise to the equation, many previous studies have come to the conclusion that the benefits of weight training for people with diabetes are important. 
- For example, a study published earlier this year on weight training showed that it reduced the possibility of early diabetes progressing to type-2 diabetes.
- A 2017 study showed that the benefits of weight training are very important in terms of the risk of diabetes and cardiovascular disease.
- Also, a 2016 study showed the benefits of strength training in relation to insulin action.
Finally, which one is more beneficial against diabetes? Cardio or weight training? 
The combination of strength training and aerobics is the most beneficial, says Christel Oerum, co-founder of Diabetes Strong, who lives with type-1 diabetes. But if you have to choose, weight training has more benefits in the fight against diabetes. Oerum, who is a successful personal trainer and diabetes health coach, explains that during strength exercises, you allow glucose (your blood sugar) to enter the muscle cells and use it as a fuel without additional insulin.
How does weight training work?
Strength training does not eliminate the need for insulin, but it provides a way for the body to burn glucose when it needs fuel without additional insulin. This prevents the pancreas from producing extra insulin, but the need for insulin injections is also reduced. When exercising with weights, you destroy muscle fibers. 
These muscle fibers must be rebuilt to become stronger and this process requires more energy, meaning burning more glucose and calories after exercise. Increasing muscle mass helps significantly in the fight against diabetes, but that does not mean you have to become body builders! Strengthening the muscle is what plays the most important role. So you do not have to worry that in order to fight diabetes you have to be too bulky. Moreover, muscle hypertrophy is not something that happens from one day to another. To actually build a large volume of muscle requires significant intent, well-structured fitness programs and proper nutrition. It cannot happen by accident or from a beginner, that just added some strength exercises to his weekly fitness program.
How often should I lift weights?
For best results, it is ideal to do three to four days a week of strength training, but depending on the current fitness level, two to three days a week may be enough. While ideal, weight training should last from 45 minutes to 1 hour, beginners should aim for 20-30 minute workouts. 
You should also expect that your first week of weight training will be a little painful. This pain will be weakened by a careful approach, including warming up the muscles during exercise, light stretching, and rest days between training days. This will allow you to enjoy all the benefits of exercise without injuries.
It is important to know:
A recent study notes that other factors, such as smoking, alcohol consumption, obesity and blood pressure, also play an important role in the risk of developing diabetes. The more changes you make to improve your overall health and habits, the more likely you are to reduce the risk of developing diabetes. Do not waste your time! Start the sport and get a healthier lifestyle now !!! 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