Lower BLOOD SUGAR through this STRENGTH TRAINING program design

Exercise, especially strength training, is one of the most effective ways to manage blood sugar and reverse prediabetes. Dr. Elise Brown will describe research in how strength training can improve health markers in prediabetes. Most of the information is based on a systematic review and meta-analysis conducted by our research team. I present recommendations based on the latest research in prediabetes and current recommendations by the American Diabetes Association for type 2 diabetes. Exercise frequency, intensity, modality, and selection, as well as rest periods, sets, and progression are discussed.

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Timecodes:
0:00 - Intro
0:33 - Strength training reverses prediabetes
1:23 - Strength training frequency
2:00 - Intensity and repetitions (reps)
2:48 - Strength training modality
3:27 - Exercise selection
4:02 - Rest periods
5:03 - Number of sets
5:53 - Progression

Sources used:
1. Qadir R, Sculthorpe NF, Todd T, Brown EC. Effectiveness of Resistance Training and Associated Program Characteristics in Patients at Risk for Type 2 Diabetes: a Systematic Review and Meta-analysis. Sports Med Open. 2021 May 29;7(1):38.
2. Abdelbasset WK. Resistance Exercise Versus Aerobic Exercise Combined with Metformin Therapy in the Treatment of Type 2 Diabetes: A 12-Week Comparative Clinical Study. Endocr Metab Immune Disord Drug Targets. 2021;21(8):1531-1536.
3. Pereira et al.. Insulin resistance of protein metabolism in type 2 diabetes. Diabetes. 2008 Jan;57(1):56-63.
4. Marathe et al. American Diabetes Association Standards of Medical Care in Diabetes 2017. J Diabetes. 2017 Apr;9(4):320-324.
5. Di Meo et al. Improvement of obesity-linked skeletal muscle insulin resistance by strength and endurance training. J Endocrinol. 2017 Sep;234(3):R159-R181.
6. Alvarez et al. Effect of sprint interval training and resistance exercise on metabolic markers in overweight women]. Rev Med Chil. 2012 Oct;140(10):1289-96. Spanish.
7. Ihalainen et al. Strength Training Improves Metabolic Health Markers in Older Individual Regardless of Training Frequency. Front Physiol. 2019 Feb 1;10:32.
8. ACSM. ACMS’s Resources for the Personal Trainer, sixth edition. Philadelphia, Wolters Kluwer, 2022.
9. Liu et al. Resistance Exercise Intensity is Correlated with Attenuation of HbA1c and Insulin in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2019 Jan 7;16(1):140.
10. Flandez et al. Metabolic and Functional Profile of Premenopausal Women With Metabolic Syndrome After Training With Elastics as Compared to Free Weights. Biol Res Nurs. 2017
11. Mavros et al. Changes in insulin resistance and HbA1c are related to exercise-mediated changes in body composition in older adults with type 2 diabetes: interim outcomes from the GREAT2DO trial. Diabetes Care. 2013
12. Gentil et al.. A Review of the Acute Effects and Long-Term Adaptations of Single- and Multi-Joint Exercises during Resistance Training. Sports Med. 2017
13. Colberg et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care. 2016
14. Ishiguro et al. In Search of the Ideal Resistance Training Program to Improve Glycemic Control and its Indication for Patients with Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis. Sports Med. 2016
15. Rippetoe, M., & Kilgore, L. (2011). Starting strength: basic barbell training. 3rd ed. Wichita Falls, TX, Aasgaard Co.

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