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Resistance Training Improves Insulin Sensitivity in Young Overweight Men

February 5th, 2019 by Debbie Martilotta

New Findings:

Short duration resistance training results in early and progressive increases in muscle mass and function and an increase in insulin sensitivity.

Short bursts of high-intensity resistance training improved insulin sensitivity for relatively young, overweight or obese men.

A team of researchers from the University of Glasgow recruited 10 overweight men to carry out three sessions per week of 15-20 minutes of resistance exercise. The trial lasted for six weeks. Each session involved a single set of nine exercises which were performed until reaching muscle fatigue.

The participants were aged between 28 and 44 years old with BMI between 26 and 32 kg/m2. Their fitness levels, insulin sensitivity, and muscle strength were measured at the start and after each week of the study.

Insulin sensitivity is a marker for whether a person is at risk of type 2 diabetes. If the body becomes less sensitive to the effects of the hormone insulin, blood glucose levels can rise leading to prediabetes and type 2 diabetes.

A 16 percent improvement in insulin sensitivity was recorded along with improvements in muscle strength.

The study indicates that short bursts of exercise through the week, carried out on a regular basis, can have substantial effects on improving insulin sensitivity which could help reduce the risk of developing type 2 diabetes.

It will be interesting to see how a similar exercise regimen could benefit insulin sensitivity for people of both genders who have been diagnosed with type 2 diabetes.

The findings have been published in the journal Experimental Physiology.

diabetes.co.uk

Health Benefits Of Resistance Training

January 16th, 2019 by Debbie Martilotta

Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles.

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises.

Physical and mental health benefits that can be achieved through resistance training include:

  • improved muscle strength and tone – to protect your joints from injury
  • maintaining flexibility and balance, which can help you remain independent as you age
  • weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest
  • may help reduce or prevent cognitive decline in older people
  • greater stamina – as you grow stronger, you won’t get tired as easily
  • prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression, and obesity
  • pain management
  • improved mobility and balance
  • improved posture
  • decreased risk of injury
  • increased bone density and strength and reduced risk of osteoporosis
  • improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood
  • improved sleep and avoidance of insomnia
  • increased self-esteem
  • enhanced performance of everyday tasks

It is important to pay attention to safety and form in order to reduce the risk of injury. As a Certified Personal Trainer, Debbie will help you develop a safe and effective program.

Strength-Training Can Help Older Women With Aging

June 4th, 2018 by Debbie Martilotta

Researchers from the University of Buffalo looked at 46 women across two different age ranges, 60-74 and 75-90, to learn how physical activity affects frailty differently in the two groups. Researchers found that there was a larger difference between the two groups in terms of muscle strength and endurance among those who were very physically active. The study found that older women who engage in a high level of daily physical activity may be able to reverse certain markers of aging, such as slow walking and decreased function.

Resistance training, in particular, can preserve muscle strength and endurance, if started at a younger age.  It appears that committing to regular exercise is not yet a standard part of older women’s lifestyles and is instead a reactive behavior to, for example, falls or illness.

Many women said they stay active by doing light housekeeping or light gardening, and while that is better than nothing, it may not be enough to counteract the effects of aging on the body.

“But for women over the age of 75, muscle strength and endurance declines. 
Starting resistance exercise when they are young and continuing it is important so
that when they reach a very advanced age they have already
built up their strength and endurance reserves,”

The researchers advise women to walk more and consult a physical therapist or trainer to learn about exercises that will build muscle strength and endurance.