It has been proved that both anaerobic and resistance training can improve glycemic/blood sugar control in people with type 2 diabetes.
The research involved 251 participants aged 39-70 who didn’t do exercises on a regular basis and had type 2 diabetes. The researchers divided the participants into several groups: one group was asked to perform 45 minutes aerobic training three times a week; the other group should perform 45 minutes of resistance training three times per week, 45 minutes each of both three times per week, or no exercise.
The participants that were involved in aerobic and resistance training routines managed to improve blood sugar control and their A1c value lowered by nearly 0.5 percent. Adults that performed both exercise techniques achieved greater success then the first two groups. Their A1c value reduced by 0.97 percent. The A1c value of the group which didn’t do exercises remained the same.
The main benefit of aerobic and resistance workout is to provide the blood glucose control in type 2 diabetes.
Exercise is an inexpensive way to lower the hemoglobin A1c value by 1 percentage point.Also it reduces the risk of cardiovascular disease by 25 percent, makes you stronger and improves your endurance and bone density.
 The benefits of exercise
Due to aerobic training you will be able to increase the insulin sensitivity. And if you complement your workout with proper nutrition you can preserve your glucose metabolism in norm and lose fat.
Successful weight management can be achieved due to low impact exercise such as walking or stationary cycling. It is necessary to do exercises 4 times a week for 40-60 minutes a day. However, the workout intensity should be moderate. You can start exercising from 10-20 minutes a few times per week and gradually increase the durability. This principle should be used by the person who has never trained before.
It is important to increase only one factor at a time (days per week, length of your workout or its intensity).
Strength training is also beneficial for weigh loss. With the help of this exercise your can build lean body and speed up your metabolism. The major advantage of this workout technique is to increase the glucose uptake by the muscles and give the ability to your body to store more glucose. The American College of Sports Medicine recommends you to do these exercises two times per week. Each set should include 8-12 repetitions and you should do 8-10 exercises which are concentrated on training major muscle groups.
People with type 2 diabetes need to hire a personal trainer who can create the individual workout program for this type of diabetes and control your training. It is also crucial to get the doctor’s permission if you want to exercise at home.
Proper workout and nutrition are very helpful in controlling diabetes. Exercise can also improve your well-being.
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