A groundbreaking study from Virginia Tech’s Fralin Biomedical Research Institute has revealed that when it comes to controlling blood sugar and reducing diabetes risk, lifting weights may work better than running on a treadmill. The research, published in the Journal of Sport and Health Science, offers compelling evidence that resistance training, such as weightlifting or bodyweight workouts, can significantly improve insulin sensitivity and metabolic health.
To understand how different forms of exercise impact metabolism, researchers led by Professor Zhen Yan at Virginia Tech conducted a controlled experiment using mice fed a high-fat diet to simulate human obesity and insulin resistance; two key risk factors for type 2 diabetes.
The mice were divided into two groups: one that performed resistance training by lifting a weighted lid to access food, and another that engaged in endurance exercise by running on a wheel. Both groups showed improved blood sugar levels, reduced fat, and enhanced insulin efficiency compared to sedentary mice. However, the weight-training mice outperformed the runners in nearly every category.
“Our data showed that both running and weightlifting reduce fat in the abdomen and under the skin and improve blood glucose maintenance, with better insulin signaling in skeletal muscle,” Professor Yan said in a press release cited by Fox News. “Importantly, weightlifting outperforms running in these health benefits.”
How strength training transforms metabolism
According to Bioengineer.org, the researchers developed an innovative mouse model that mimicked the mechanics of human weightlifting, allowing them to study molecular changes triggered by resistance exercise. They discovered that the “weightlifting” mice not only lost more visceral fat; the harmful kind that wraps around internal organs, but also demonstrated improved glucose tolerance and insulin signaling at the cellular level.
Interestingly, these benefits were not just due to building more muscle mass. Instead, resistance training appeared to activate unique metabolic pathways that made muscles more efficient in absorbing and using glucose, potentially paving the way for future diabetes treatments that replicate these effects.
Why it matters for people with diabetes risk
While the study was conducted on mice, the findings carry strong implications for humans. The results suggest that strength-based workouts could serve as an equally powerful, if not better, option than cardio for those struggling with obesity, insulin resistance, or type 2 diabetes.
“The findings bring good news for people who cannot engage in endurance-type exercise,” Yan told Fox News. “Weight training has equal, if not better, anti-diabetes benefits.”
Resistance workouts also require less time and can be tailored for different fitness levels, making them a practical alternative for individuals who find long-duration cardio challenging.
Best of both worlds
Despite the superior results of strength training, researchers emphasize that combining both resistance and endurance exercises delivers the most comprehensive health benefits. “The take-home message is that you should do both endurance and resistance exercise, if possible, to get the most health benefit,” Yan added.
As diabetes and obesity rates continue to climb globally, this study highlights how strategic exercise choices can play a crucial role in prevention and management. Whether it’s through squats, push-ups, or lifting weights, a little strength work may just be the key to stronger muscles and a healthier metabolism.
To understand how different forms of exercise impact metabolism, researchers led by Professor Zhen Yan at Virginia Tech conducted a controlled experiment using mice fed a high-fat diet to simulate human obesity and insulin resistance; two key risk factors for type 2 diabetes.
The mice were divided into two groups: one that performed resistance training by lifting a weighted lid to access food, and another that engaged in endurance exercise by running on a wheel. Both groups showed improved blood sugar levels, reduced fat, and enhanced insulin efficiency compared to sedentary mice. However, the weight-training mice outperformed the runners in nearly every category.
“Our data showed that both running and weightlifting reduce fat in the abdomen and under the skin and improve blood glucose maintenance, with better insulin signaling in skeletal muscle,” Professor Yan said in a press release cited by Fox News. “Importantly, weightlifting outperforms running in these health benefits.”
How strength training transforms metabolism
According to Bioengineer.org, the researchers developed an innovative mouse model that mimicked the mechanics of human weightlifting, allowing them to study molecular changes triggered by resistance exercise. They discovered that the “weightlifting” mice not only lost more visceral fat; the harmful kind that wraps around internal organs, but also demonstrated improved glucose tolerance and insulin signaling at the cellular level.
Interestingly, these benefits were not just due to building more muscle mass. Instead, resistance training appeared to activate unique metabolic pathways that made muscles more efficient in absorbing and using glucose, potentially paving the way for future diabetes treatments that replicate these effects.
Why it matters for people with diabetes risk
While the study was conducted on mice, the findings carry strong implications for humans. The results suggest that strength-based workouts could serve as an equally powerful, if not better, option than cardio for those struggling with obesity, insulin resistance, or type 2 diabetes.
“The findings bring good news for people who cannot engage in endurance-type exercise,” Yan told Fox News. “Weight training has equal, if not better, anti-diabetes benefits.”
Resistance workouts also require less time and can be tailored for different fitness levels, making them a practical alternative for individuals who find long-duration cardio challenging.
Best of both worlds
Despite the superior results of strength training, researchers emphasize that combining both resistance and endurance exercises delivers the most comprehensive health benefits. “The take-home message is that you should do both endurance and resistance exercise, if possible, to get the most health benefit,” Yan added.
As diabetes and obesity rates continue to climb globally, this study highlights how strategic exercise choices can play a crucial role in prevention and management. Whether it’s through squats, push-ups, or lifting weights, a little strength work may just be the key to stronger muscles and a healthier metabolism.
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