Weightlifting Beats Running for Blood Sugar Control, Researchers Find
Our team at the Fralin Biomedical Research Institute discovered that resistance training outperforms endurance exercise like running in improving insulin sensitivity. By comparing mice on high-fat diets, we found weightlifting is more effective at reducing visceral fat and lowering insulin resistance, offering a powerful new strategy for managing Type 2 diabetes and obesity.
Running may help burn calories, but when it comes to preventing diabetes and obesity, pumping iron might have the edge.
- beejiu
"In this model, mice lived in specially designed cages where food was accessed through a hinged, weighted lid. To eat, the mice had to lift the lid while wearing a small shoulder collar, causing a squat-like movement that engaged the muscle contractions people use during resistance exercise. The load was gradually increased over several days, mimicking progressive strength training."
So the study doesn't really show that weighlifting per se is beneficial, but putting food behind weighted hatches is?
"Voluntary wheel running (EEX) was conducted as previously described in single-housed mice with access to voluntary running wheels and food and water ad-libitum,"
And the runners could each as much as they liked?
Sounds like bunk.
- umvi
Dr. Bernstein has long argued this and documents it extensively in his book "Dr. Bernstein's Diabetes Solution"[1]. The main reason being that muscles act like natural glucose sinks that drain sugar directly out of the bloodstream, bypassing the liver, so more muscles = more glucose control.
I highly recommend the introductory chapter to "Dr. Bernstein's Diabetes Solution" by the way, even for non-diabetics. It's basically just the "Life and career" section of his wiki page, but in way more detail -- a really interesting biographical account about an industrial engineer doing diabetes self-experiments with a glucose meter he procured through his wife and going up against the medical community/orthodoxy and failing, only to finally break through when he got a medical degree late in life. I could probably upload and link to just that section if people are interested.
- gopalv
Outside of the (in mice) factor, the study compares optional exercise with mandatory exercise factors.
> To eat, the mice had to lift the lid while wearing a small shoulder collar, causing a squat-like movement that engaged the muscle contractions people use during resistance exercise.
vs
> For the endurance group, mice were given open access to a running wheel, an established model of aerobic exercise
The study is comparing the exercise that came in right before eating, which is effective at sugar control over the exercise done at any time as desired.
Speaking as a runner, I ignore the diet bump which makes me put on extra fat when I am training up for the SF (+2.5 kg over June & July is normal).
Mostly because I eat more the night before and mostly light carbs.
In fact, I'd bet my resting metabolism is actually slower when I'm training and the resting heart rates drop to 45 bpm & sleep takes up fewer calories too.
The muscle mass increase from lifting probably never cuts your metabolism needs when you are recovering or resting.
Cardiovascular fitness doesn't really cause weight loss when you're resting. So you'll be comparing something which reduces the calorie spend for the all the time you're not running vs something slightly bumps the spend when you are not lifting.
- gentooflux
The exercise you like doing and will do beats no exercise at all for blood sugar control
- Alien1Being
In mice...
These poor quality animal studies tend to be non-replicable, but provide fodder for predatory journals and tabloid journalism. And for getting grants from gullible philanthropists.
Citations and money, a great outcome for some random graduate student at a third tier programme...
I treat many obese adult diabetics. It is difficult to get most of them to go for a brisk walk a couple of times a week, far less do weight lifting before each meal. There is a reason why they are diabetics ( apart from the genetic overlay , which is a major factor in some populations).