There is no doubt that weight training will help you build muscle and improve your weight loss efforts but a new study shows that it may prevent type 2 diabetes as well. According to the Harvard School of Public Health and University of South Denmark researchers, men who weight train on a regular basis, for instance, 30 minutes a day for one week, could cut their risk of type 2 diabetes by up to 34%. Strength training, eating healthy and aerobic exercise combined have always been the key to effective weight loss and reduced health risks such as heart disease, cancer, and stroke.
Type 2 diabetes is a serious health concern and it is steadily on the rise. Approximately 346 million people across the world are diagnosed with type 2 diabetes, and diabetes-related deaths are subjected to double between 2005 and 2030, according to the World Health Organization. Over 80% of these diabetes-related deaths occur in low and middle income countries. This means the poor individuals are the ones that suffer the most from type 2 diabetes and the people earning an average living.
Researchers studied 32,002 men from the Health Professionals Follow-up Study observed from 1990 to 2008. Questionnaires were filled out every two years on how much time the men spent each week on aerobic exercise and weight training. The researchers adjusted for other physical activities such as alcohol and coffee intake, television viewing, smoking, ethnicity, family history of diabetes, and other dietary factors. There were 2,278 new cases of diabetes between the men followed.
The results showed that even the modest amount of weight training can help reduce type 2 diabetes risk. The researchers categorized the men according to how much weight training they performed each week-between 1 and 59 minutes, between 60 and 149 minutes, and at least 150 minutes. They found that the training reduced their type 2 diabetes risk by 12 percent, 25%, and 34%, respectively, compared to no weight training at all. Aerobic exercise is associated with great benefits also, the researchers discovered-it cut the risk of type 2 diabetes by 7 percent, 38%, and 54%, respectively, for the three categories mentioned above.
When weight training and aerobic exercise were combined it produced the greatest benefits researchers say. Men who performed more than 2.5 hours of aerobics as well as at least 2.5 hours of weight training per week had a 59 percent reduced risk of type 2 diabetes.
With all the popular weight training and aerobic exercise programs such as P90X and the Insanity Workout, people around the world have the chance to stay healthy and improve their physique right in their household. Low and middle income individuals don’t have to spend tons of money for gym memberships or waste their money on ineffective weight loss schemes anymore. Individuals who are at risk of being diagnosed with type 2 diabetes now have hope with a discovery that has never been found before. Weight training is suitable for all ages so even the elderly can reduce their risk of type 2 diabetes as well. People around the world can now lose weight and reduce their chances of type 2 diabetes by weight training and performing aerobic exercise 2.5 hours per week.
Source: Archives of Internal Medicine and Medical Xpress
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