Can Strength Training Lower the Risk of Diabetes?
By Amy Wheeler, M.A.
Lutheran General Fitness Center

Diabetes is a disease associated with the impairment of glucose (blood sugar) metabolism. There are two types of diabetes: type I and type II. Type I diabetes is characterized by the body's inability to produce insulin. Insulin is required to promote the transportation and utilization of glucose in the cells of the body. Type II diabetes, also referred to as adult onset diabetes, results from the body's inability to utilize insulin that is present. Type II is the most common form of diabetes and usually begins at middle age.

Research has shown improvements in the efficiency of glucose metabolism when diabetics follow a regular exercise program. Improvement in glucose metabolism was thought to be dependent on changes in body fat and increases in cardiovascular fitness levels. Although strength training can contribute to some change in body fat percentage, it does very little for cardiovascular conditioning. Thus, aerobic-type exercise has been thought to be the most beneficial form of exercise for the diabetic.

Recent studies have suggested that strength training is just as effective as aerobic exercise for improving glucose metabolism. It was shown that four months of strength training increased glucose uptake by an average of 23%. These results are similar to those seen in aerobic exercise programs.

One interesting aspect of the strength training studies was that the improvements made in glucose metabolism were independent of changes in either body fat or cardiovascular fitness levels.

Both strength training and aerobic exercise have shown similar beneficial effects on glucose metabolism. The performance of both forms of exercise should not be overlooked when implementing exercise programs to help control or reduce the risk of diabetes.

Sources: Hurley, Ben, NSCA Journal, 1994; The Mount Sinai School of Medicine Complete Book of Nutrition, 1990.