In a previous article, I spoke about the battle of the bulge and how weight training has the ability to decrease belly fat. Now new research has proven the theory further! Studies show that weight training can reduce your risk of developing type 2 diabetes. It’s time to read up, get moving and keep your health intact!
Pumping weights five times a week can reduce the risk of type 2 diabetes by a third and if combined with aerobic exercise can curt the risk by almost 60 per cent, a study has found.
Even small amounts of weight training had an effect on type 2 diabetes, which is important for those people who cannot cope with aerobic exercise, the authors said.
The research done by Harvard School of Health and University of Denmark conducted a study of 32,000 men over a course of 18 years. Scientists isolated the study by focusing on one of two, either cardio exercise or weight training. When these two were combined, they showed an even greater reduction in the affects of type two diabetes.
The results of weight training on type 2 diabetes (minutes per week)
1 – 59 Minutes of weight training reduced risk of type 2 diabetes by 12 percent. Compared to those who did none.
60 – 149 Minutes of weight training reduced risk by 25 percent.
150 Minutes reduced risk by 33 percent.
The Effects of Cardio on type 2 diabetes
1- 45 minutes of cardio reduced risk by 7 percent.
60 – 149 minutes reduced risk by 31 percent
150 minutes or more 52 percent.
Men who did more than 150 minutes of aerobics as well as at least 150 minutes of weight training per week had a 59 per cent reduced risk of type 2 diabetes compared to those who did nothing (source).