A new study by Virginia Tech researchers has found that weightlifting is more effective than running in controlling blood sugar levels and reducing fat, marking a significant breakthrough in diabetes and obesity prevention.
While running has long been touted for burning calories, new research suggests weightlifting might offer superior benefits when it comes to blood sugar control and fat reduction. A team at the Fralin Biomedical Research Institute at VTC, Virginia Tech, led by exercise medicine expert Zhen Yan, has demonstrated that resistance training outperforms endurance exercise in these critical areas, especially important for addressing diabetes and obesity.
The study, published in the Journal of Sport and Health Science, utilized a unique model of diet-induced obesity in mice to make a head-to-head comparison. Mice were divided into groups performing either endurance exercises using a running wheel or resistance exercises by lifting a weighted lid to access food.
The research provides a compelling case for prioritizing resistance training in both preventing and managing type 2 diabetes.
“The findings also bring good news for people who, for any number of reasons, cannot engage in endurance-type exercise,” Yan, a professor and director of the institute’s Center for Exercise Medicine Research, said in a news release. “Weight training has equal, if not better, anti-diabetes benefits.”
Over an eight-week period, the research team monitored several health indicators, including fat distribution, glucose tolerance and insulin resistance. The data revealed that both forms of exercise positively impact these health aspects, but weightlifting showed superior results in reducing subcutaneous and visceral fat and improving glucose metabolism.
“Our data showed that both running and weightlifting reduce fat in the abdomen and under the skin and improve blood glucose maintenance with better insulin signaling in skeletal muscle,” Yan added. “Importantly, weightlifting outperforms running in these health benefits.”
The study offers significant insights into how different exercise modalities impact metabolic health and highlights the importance of incorporating resistance exercise for comprehensive diabetes management strategies. Given the rising global rates of diabetes and obesity, these findings can guide better exercise recommendations and public health strategies.
This research underscores the potential for weightlifting to be a more accessible form of exercise for many individuals, especially those who may find endurance exercise challenging due to various physical or lifestyle limitations.
The findings also suggest that resistance exercise can trigger unique metabolic processes independent of muscle mass gain, pointing to novel pathways that might be targeted in future diabetes treatments.
“The take-home message is that you should do both endurance and resistance exercise, if possible, to get the most health benefit,” added Yan, who is also a professor in the Department of Human Nutrition, Foods, and Exercise in the College of Agriculture and Life Sciences at Virginia Tech.
Source: Virginia Tech