While an improved diet will have some amazing benefits on your health and in preventing and reversing diabetes, you also need to make an effort to include a good exercise program. This can make your heart stronger and ensure that you burn up some of the extra fats stored inside of your body. Did you know there is one particular type of exercise that is especially good for preventing and treating diabetes?
When most of us hear we need to go on an exercise program, we assume that we need to start running as hard as we can and as far as we can, and most of us are not going to look forward to this. Exercise is a great tool for reversing Type-2 diabetes, but it is not the only option and you, could be ruining your health, or at least not seeing the benefits that you want, if you choose the wrong type. Here we are going to take some time to look at the importance of exercise and how it can help you out with diabetes.
Aerobic exercise versus strength training
There are two main types of exercise that you can choose from. Most people will consider aerobic exercise because there are usually more options available. They also like the idea of burning a lot of calories in a shorter amount of time while working out, and they find it rewarding to get up a good sweat and work the heart.
There are many types of aerobic exercises that you can do, including running, walking, biking, dancing, and swimming, and you can mix and match them to get excellent results. When it comes to diabetes, this is often not the primary method that you should focus on. Aerobics can be good for some people, but often it means working with the wrong parts of the body (your heart is already working hard enough at this point), and we want to focus on lowering our leptin and insulin resistance.
On the other hand, weight training is often an overlooked part of your fitness routine. You need to be able to do some strength training if you would like to see results in your body. Not only does it help your muscles get stronger and better able to handle the demands of life, but it can help the body repair itself, deal with the insulin sensitivity, and so much more.
Of course, it is often best to combine these two types of workouts. You should be focusing more on strength training when trying to reverse diabetes, but adding in some aerobics, as well. Going with a high intensity interval training can be the best workout program to help you out.
Why should I pick strength training?
Most of us have heard that adding strength training to our routine can make a big difference in the results that we get for weight loss and toning, and we may include it into our routine one to two times a week for few minutes. When it comes to reversing diabetes and helping our bodies feel better, strength training is one of the best options. In fact, you should change your routine to have strength training be the bulk of what you do each week for the best results.
There is a direct correlation between how much time you spend on strength training each week and how low your risk of Type-2 diabetes will be. For example, if you add strength training to your routine for up to 59 minutes a week, you could reduce your risk of diabetes by twelve percent. If you spent up to 149 minutes a week doing strength training, this number would go up to twenty-five percent, and those who are able to get in two and a half hours or more each week can lower it even more.
The interesting thing about strength training is that it is able to reduce your risk of diabetes all on its own, even if you don’t engage in aerobic exercise. On the other hand, when you choose to combine the aerobic exercise with your strength training, you will see that the benefits are going to grow even more. For example, if you split your time evenly with two and half hours on aerobics and that same amount of time on strength training each week, it is likely that you can reduce the risk of developing Type-2 diabetes by up to 59 percent!
Now, we have been talking about reducing your risk or preventing diabetes with the help of strength training, but that doesn’t mean that hope is lost if you already have diabetes. A study that was recently done found that people who already have Type-2 diabetes are able to extend their lifespan with some regular physical activity during the day. Even people who are only moderately active can lower their risk of dying from diabetic complications by 38 percent, and their risk of dying from heart disease was lowered by 49 percent.
If these numbers are not enough to convince you to spend at least a little bit of your time up and moving, especially when it comes to strength training, nothing will! It doesn’t take too much of your time to add in a little bit of strength training, as well as some aerobics, to get some of the great benefits that you are looking for.
Why is strength training the best?
Now that we have taken some time to look at the numbers that come with strength training, you may be curious to find out why strength training is so effective in helping you to fight off your diabetes. Not only is it able to help you to build some muscle mass and can even reduce your risk of cancer, while at the same time helping with the diabetes, it is also going to be effective at cleaning out your body and making you feel good. This method works because it is one of the most powerful and effective ways of lowering your leptin and insulin resistance, both of which are big issues for the body when you are dealing with diabetes.
If you have Type-2 diabetes, or you would like to prevent its onset, you need to take the time to explore the root of the problem. We already discussed what happens when you just try to mask the symptoms of diabetes without taking care of the root of the issue, and we know this leads to worse problems down the road. The root of diabetes is not always the levels of your blood sugars, even though your doctor is going to try to convince you otherwise. When you think of this as solely an issue of blood sugar levels, you are more likely to look for the easy way out, such as taking more insulin and more medication. However, when you focus on what is the cause with this form of diabetes, you can count on finding a solution to reverse it.
Remember that with Type-2 diabetes, the issue is insulin. Your body is producing the insulin that you need, but the cells are not responding to it any longer, which is causing you to have higher blood sugars in the body. Adding more insulin to the body is not going to solve this issue, because the body is not responding to the insulin in the first place. What we really need to work on is teaching the body how to respond to the insulin again so that the cells can get the energy that they need in an efficient manner.
Strength training will help with this sensitivity issue with insulin. It will help your body to respond better to the insulin that is being produced, so those blood sugars, the ones that are supposed to be providing you with energy, will actually start to work. Strength training is also effective at helping out with your leptin production, which is the hormone that is used to help regulate your body weight and your appetite. When all of these come together, it is much easier to stay in the good health that you want and to keep diabetes away.
First, we need to understand how these different things work and why it is so important that strength training will help you. First, let’s take a look at leptin. Leptin is a hormone that will be produced inside the fat cells, and it is in charge of regulating your bodyweight, as well as your appetite. It works with your brain by telling it how much you need to eat, when it is time to eat, and even when it is time to stop eating. Once you are done eating the meal, your leptin hormone will tell the brain what it should do with all this energy.
Leptin is important in the body not only because it tells you when to eat and when to stop eating, but it is also going to be responsible for signaling the insulin, and it can be a huge determinant of the body becoming resistant to the insulin. If you use strength training to control the leptin in the body, it will be easier to control the insulin, and you will have fewer issues with eating too much, taking in too many carbs and sugars, and even issues in insulin sensitivity.
Now, in regard to insulin, this is an important hormone in the body that is going to take the energy that you supply from grains and sugars and provide it to the cells to help you to feel energetic and ready to move. If the cells are not using this energy, the insulin is going to be responsible for storing the extra energy as fat in the body. The major role of insulin inside your body is not to work on lowering your blood sugars, despite what modern medicine and the doctor has told you. Rather, the insulin is going to work in order to store this energy to use later on, when you need some extra help. The side effect of insulin storing the energy lowers blood sugars, but this is not its primary job.
The issue with diabetes occurs when the body starts to become resistant to insulin. Each time that your cells become exposed to the insulin, it is going to become more resistant to it. This means that if you ingest a lot of grains and sugars in your diet and the insulin level goes up, it will be easier than ever for the body to become resistant to this hormone. Eventually, the cells will stop responding to the insulin, and you could end up without the energy storage that you need.
All of this makes it hard to keep diabetes at bay if you don’t implement a strategy right away. Exercise is proven to be one of the best and the most effective ways to reverse insulin resistance and to help the cells respond to insulin again. This is true with strength training, as well as high intensity aerobics, but the strength training (whether it is used on its own or along with the aerobics) is one of the most effective ways in making it happen.