Combo Exercise Lowers Cholesterol and Blood Sugar: Study
When it comes to managing type 2 diabetes and obesity, exercise is often touted as a crucial component of a healthy lifestyle. While many studies have shown the benefits of regular physical activity, a new study published in PeerJ has shed light on the specific combination of exercises that can have the most significant impact on health outcomes.
Researchers from the University of Texas Health Science Center at Houston found that combining aerobic and resistance training (ART) can lower cholesterol levels, improve blood sugar control, and boost physical function in individuals with type 2 diabetes and obesity. What’s more, these benefits were seen even without significant weight loss, highlighting the importance of exercise beyond just the number on the scale.
The study, which was published online in PeerJ, involved 137 participants with type 2 diabetes and obesity who were randomly assigned to either a control group or an ART group. The ART group underwent a 12-month program that included a combination of aerobic exercises, such as brisk walking or cycling, and resistance exercises, such as weightlifting or bodyweight exercises.
The results were impressive. Compared to the control group, the ART group saw significant reductions in:
- LDL (bad) cholesterol: -12.4%
- Triglycerides: -14.1%
- Fasting blood glucose: -7.4%
- HbA1c (average blood sugar over the past 2-3 months): -1.4%
In addition, the ART group experienced significant improvements in physical function, including:
- Increased muscle strength: +12.1%
- Improved balance: +17.9%
- Enhanced functional capacity: +15.1%
But here’s the remarkable part: these benefits were seen even without significant weight loss. In fact, the ART group lost an average of only 2.3 kg (5.1 lbs) compared to the control group, which suggests that exercise can improve health outcomes beyond just weight loss.
So, what does this mean for individuals with type 2 diabetes and obesity? It means that combining aerobic and resistance training can be a powerful tool for managing their condition and improving overall health.
But why does this combo exercise have such a profound impact on health outcomes? There are several possible explanations:
- Improved insulin sensitivity: ART has been shown to improve insulin sensitivity, which allows cells to more effectively use glucose for energy. This can lead to lower blood sugar levels and improved glucose control.
- Increased muscle mass: Resistance training can help build muscle mass, which is an important factor in glucose and lipid metabolism. As muscle mass increases, the body becomes more efficient at using glucose and may require less insulin to do so.
- Enhanced cardiovascular function: Aerobic exercise can improve cardiovascular function by strengthening the heart and increasing blood flow. This can lead to lower blood pressure, improved circulation, and reduced risk of cardiovascular disease.
- Reduced inflammation: ART has anti-inflammatory effects, which can help reduce chronic inflammation that can contribute to insulin resistance and cardiovascular disease.
The study’s lead author, Dr. Neely Williams, emphasized the importance of combining aerobic and resistance training for optimal health benefits. “Our study shows that incorporating both aerobic and resistance exercises into a workout routine can have significant benefits for individuals with type 2 diabetes and obesity,” she said. “This combo exercise can help improve glucose control, lower cholesterol levels, and enhance physical function, all of which are critical for overall health and well-being.”
So, what can you do to incorporate these benefits into your own workout routine? Here are a few tips:
- Start with a combination of aerobic and resistance exercises. You can try activities like brisk walking, cycling, or swimming for aerobic exercise, and weightlifting, bodyweight exercises, or resistance band exercises for resistance training.
- Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, and incorporate resistance exercises at least two times per week.
- Incorporate high-intensity interval training (HIIT) into your workout routine. HIIT involves short bursts of high-intensity exercise followed by brief periods of rest. This type of exercise has been shown to be particularly effective for improving insulin sensitivity and glucose control.
- Consider working with a personal trainer or fitness coach who can help you develop a workout routine that is tailored to your needs and goals.
In conclusion, the study’s findings highlight the importance of combining aerobic and resistance training for optimal health benefits. By incorporating this combo exercise into your workout routine, you can improve glucose control, lower cholesterol levels, and enhance physical function, all of which are critical for overall health and well-being.
News Source: https://thepfc.club/blogs/news/what-is-cart-and-why-is-it-important
