Tip 235: Avoid Aerobic Training! Perform Resistance Training for Strength, Better Body Composition, and Diabetes Prevention
12/13/2011 9:45 AM
Perform resistance training and avoid aerobic training to increase strength and improve overall health. There’s a wealth of emerging evidence that resistance training, especially the kind that includes ground-based exercises such as squats, is better for preventing diabetes and improving insulin health than aerobic training. Additionally, resistance training will produce a leaner body composition and improved cholesterol health.
A new study in the Scandinavian Journal of Medicine and Science in Sports compared the degree of strength development from resistance training alone with a combined resistance and aerobic training program in type 2 diabetics. The resistance training program was performed three times a week for six months and included seven exercises for the major muscle groups. Participants performed three sets using the maximum amount of weight that could be lifted eight times. The combined training group performed the same resistance program and also did aerobic training for 45 minutes at 75 percent of maximal oxygen uptake three times a week for the duration of the study.
The resistance training group significantly increased strength in the upper and lower body after six months and had much greater improvements than the combined group. The combined group also improved on the strength tests, but not nearly as much, and researchers suggest there “was a clear trend that combined exercise training may impede strength development.”
Resistance training alone led to much larger increases in training volume over the course of the study compared with the combined group, suggesting that one source of greater strength development was that they lifted more overall weight when training, which allowed them to progress to heavier weights more rapidly. It’s likely there were other physiological factors involved as well because in the combined group, strength levels improved for the first seven weeks, then leveled off and subsequently decreased.
It’s possible fatigue was a factor in the combined training group due to the large volume of exercise (at least 90 minutes a session) in this previously untrained population. Boredom may also have influenced motivation to train hard in the combined group, especially since they were required to perform the aerobic training at a steady state on a treadmill or bike.
A better program option would be to perform combined interval and resistance training but on alternating days to decrease the boredom and fatigue factors. Researchers note that a related previous study tested strength gains from resistance training alone or a combined program that used an interval protocol for the conditioning portion and found that the combined group had greater strength development. The interval protocol consisted of six to eight 3-minute bouts of high-intensity exercise at 100 percent of the maximal oxygen uptake. It was likely more effective because although the conditioning portion was still “aerobic” in nature, it was higher intensity than steady-state aerobic training, and may have induced an anaerobic energy contribution that would support strength gains.
Take away from this study an understanding that resistance training is a preferred option for diabetics and the general population to improve strength and overall health and mobility. In addition, resistance training will help individuals achieve a leaner body composition over the longer term because more muscle means better metabolism, and resistance training is proven to burn fat, while aerobic training does not. If you’re unclear on
The (Many) Negatives of Aerobic Training, please read my article.
References:
Larose, J., Sigal, R., et al. Comparison of Strength Development with Resistance Training and combined Exercise Training in Type 2 Diabetes. Scandinavian Journal of Medicine and Science in Sports. December 2011. Published Ahead of Print.
Reid, R., Rulloch, H., et al. Effects of Aerobic Exercise, Resistance Exercise or Both, on Patient-Reported Health Status and Well-Being in Type 2 Diabetes Mellitus. Diabetologia. April 2010. 53(4), 632-640.
Gavin, C., Sigal, R., et al. Resistance Exercise but not Aerobic Exercise Lowers Remnant-Like Lipoprotein Particle Cholesterol in Type 2 Diabetes. Atherosclerosis. December 2010. 213(2), 552-557.
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2 comment(s) so far...
Re: Tip 235: Avoid Aerobic Training! Perform Resistance Training for Strength, Better Body Composition, and Diabetes Prevention
Coach Polliquin,
This study only confirms what you've published and preached before. It's clear both groups had great strength-increase. But what was the effect on their diabetes-2?
Kind regards,
Jens Olde Kalter
By Jens Olde Kalter on
12/13/2011 3:41 PM
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Re: Tip 235: Avoid Aerobic Training! Perform Resistance Training for Strength, Better Body Composition, and Diabetes Prevention
This is a great study! I see this over and over again with clients who dont understand this and dont do what I say when it comes to aerobic training. Its very easy to see that they dont increase as nearly as much as the clients who understand this truth about aerbic training effect the strength!!
By Andreas Israelsson on
12/14/2011 5:23 AM
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