Individuals with a family history of heart disease and diabetes are usually advised to use exercise as a tool for helping prevent these 2 chronic diseases. Typically, focus is placed on aerobic and HIIT exercises, and all the while overlooking strength training, which is a highly beneficial form of exercise when it comes to the prevention of heart disease and diabetes. Let’s take a quick look at why strength training is more effective at lowering risk of heart disease and diabetes than other forms of exercise.
Strength Training and Diabetes
When performing powerful movements during strength training sessions, the body dips into its glycogen reserves and synthesizes glucose. The fast twitch muscles used during weightlifting rely on this process in order to meet the current energy demand. Therefore, the more hours a week you spend performing strength training exercises, the more sugar you burn. This is highly beneficial when it comes to lowering risk of diabetes since excess blood sugar is one of the primary causes of the illness.
Regular weight training leads to bigger muscles and bigger muscles in turn can store more excess blood sugar than smaller ones. So, the more muscle percentage you have, the more tolerant your body is to sugar, which means the lower your risk of developing diabetes.
Strength Training and Heart Disease
When you engage in any form of moderately intense strength training routine, you get your heart rate up and keep it there. This causes the heart to work harder which in turn forces it to become healthier and strong enough to handle the extra pressure. A strong healthy heart reduces risk of high blood pressure and unhealthy cholesterol levels both of which are risk factors associated with heart disease. What’s more, strength training has been shown to have favorable effects on metabolism, muscular strength, endurance, and psychosocial well-being. These are some of the main factors, which are known to affect heart health. Regular strength training also leads to a leaner body, which in itself means a lower risk of heart disease.
Strength training is a powerful deterrent of diabetes and heart disease. And the best part is that you no longer have to spend ridiculous hours on this form of exercise to enjoy its risk lowering benefits.
Conducted studies show that as little 1 hour/week of strength training can reduce diabetes risk by up to 12%. This goes to show that you can keep the intensity and frequency of your strength training routines at a comfortable level to you and still enjoy significant benefits. Additionally, it’s important to note that while strength training on its own reduces diabetes and heart disease risk, combining it with aerobic exercise delivers even better results. So, simply follow an aerobic and strength training incorporated workout routine regularly and you’ll be well on your way to avoiding diabetes and heart disease.