Weightlifting 'reduces men's diabetes risk'

"Pumping weights five times a week can reduce the risk of type 2 diabetes by a third," The Daily Telegraph has reported.

The news is based on the results of a large US study which found that men who performed weight training reduced their risk of developing type 2 diabetes.

Previous research has shown that regular moderate or vigorous physical activity for at least 30 minutes a day reduces risk of type 2 diabetes. The authors of the study also reported that other studies have shown that resistance training can improve blood sugar control in people with diabetes. This is the first significant piece of research that has also found a link between weight training and a reduced risk of actually developing diabetes.

This study found that at least 150 minutes of weight training a week reduced the risk of developing type 2 diabetes by just over one third (34%). Performing at least 150 minutes of aerobic exercise a week (such as brisk walking, jogging, running, cycling, swimming, tennis, squash and rowing) reduced risk to a slightly greater extent (52%). The greatest risk reduction was observed when performing a combination of both weight training and aerobic exercise (59%).

Regular exercise, in addition to other healthy lifestyle behaviours, is the best way to reduce the risk of many chronic diseases, including type 2 diabetes. This study supports general health advice, finding that weight training or aerobic exercise reduced the risk of type 2 diabetes in professional men. Weightlifting may be a useful exercise addition, or alternative, for people who have difficulty in performing aerobic exercise, but as with all forms of exercise it is advisable to exercise within your own limits. The key advice is to take regular exercise – weightlifting may not be the best workout for everyone.

Where did the story come from?

The study was carried out by researchers from Harvard School of Public Health, Harvard Medical School, Brigham and Women’s Hospital, the University of Southern Denmark and the Norwegian School of Sport Sciences. It was funded by the US National Institutes of Health. The study was published in the peer-reviewed journal, Archives of Internal Medicine.

This story was reported in The Daily Telegraph and the Daily Mail. The Mail’s headline made it clear that the study had only been performed in men.

The coverage of the report in both papers was accurate.

What kind of research was this?

This was an analysis of data collected from a prospective cohort study of professional men in the US: the Health Professionals Follow-up Study (HPFS). This particular analysis aimed to determine whether there was a link between weight training and the risk of type 2 diabetes. This is the ideal study design to answer this question. However, cohort studies cannot show that weight training is the cause of any change in risk of type 2 diabetes, as researchers cannot exclude the possibility that other factors (called confounders) are responsible for any link seen.

In particular, as the HPFS was not set up to specifically to answer this study question, it is possible that other relevant factors may not have been considered.

What did the research involve?

This study used the HPFS, an ongoing cohort study, which followed up male health professionals aged between 40 and 75 in 1986. Information on weightlifting and other forms of exercise had been reported from 1990 onwards. Therefore, for the purpose of this particular study, the researchers excluded men who in 1990 had diabetes, cancer, angina or past heart attack, coronary artery bypass graft, other heart conditions, stroke or pulmonary embolism.

This left 32,002 men who, between 1990 and 2008, completed a questionnaire every two years on diseases and personal and lifestyle characteristics, such as height, weight, smoking status, diet and physical activity. Weekly time spent on weight training and aerobic exercise (including jogging, bicycling, swimming, tennis and calisthenics) were obtained.

The development of type 2 diabetes was also assessed on the questionnaires, and men who reported a diagnosis of type 2 diabetes were asked to complete supplementary questionnaires so that the diagnosis could be confirmed. The diagnosis of diabetes was confirmed by medical record review in a subgroup of participants (97% of the participants had their diabetes confirmed). Deaths were also monitored.

The researchers looked to see if there was an association between weight training or aerobic exercise and the development of type 2 diabetes. When looking to see if there was a link, they tried to adjust for other factors that may explain the association, including:

• age
• smoking
• alcohol consumption
• coffee intake
• ethnicity
• family history of diabetes
• diet (including total intake of energy, trans-fat, polyunsaturated fat to saturated fat ratio, cereal fibre, whole grain and glycaemic load)

What were the basic results?

The researchers found that there were 2,278 new cases of type 2 diabetes follow-up, and that:

• More time spent on weight training or on aerobic exercise was associated with decreased risk of type 2 diabetes (a dose-response relationship).
• Performing weight training only for at least 150 minutes a week was associated with a statistically significant 34% reduced risk of type 2 diabetes, compared with doing no weight training (after adjusting for aerobic exercise, other physical activity of at least moderate intensity and television viewing). 
• Performing aerobic exercise for at least 150 minutes a week was associated with a statistically significant 52% lower risk of type 2 diabetes, compared with doing no aerobic exercise (after adjusting for weight training, other physical activity of at least moderate intensity and television viewing).
• Men who did both aerobic exercise and weight training for at least 150 minutes a week had a 59% reduction in risk of type 2 diabetes, which was the greatest reduction in risk (when compared with doing no aerobic exercise or physical activity).

How did the researchers interpret the results?

The researchers concluded that weight training was associated with a significantly lower risk of type 2 diabetes, and that this association is independent of aerobic exercise. They concluded that their results support that “weight training serves as an important alternative for individuals who have difficulty adhering to aerobic exercise, but the combination of weight training with aerobic exercise confers an even greater benefit”.

Conclusion

This cohort study found that weight training is associated with a reduced risk of type 2 diabetes, with increased training associated with reduced risk in male health professionals. This association was independent of aerobic exercise. However, although the study has focused on weightlifting, performing aerobic exercise was actually associated with greater risk reduction than weightlifting. The greatest reduction in risk was seen in men who performed both weight training and aerobic exercise for 150 minutes a week.

This study has both strengths and weaknesses. The strengths include the large number of participants, the long follow-up and the fact that both physical activity and other factors that may explain the association (such as diet and alcohol consumption) were assessed regularly. However, the data was collected by self-reported questionnaires, which may be subject to reporting bias. The researchers also did not collect data on the type or intensity of the weight training.

Only male health professionals aged between 40 and 75 years old at baseline were included, and most of the men were white. This means that the findings may not apply to women, younger men or other ethnic groups.

The latter factor may be particularly important as rates of type 2 diabetes can vary significantly between ethnic groups. For example, the condition is more common in those of South Asian, African-Caribbean or Middle Eastern descent.

Finally, the researchers cannot exclude the possibility that the association seen may be explained by another factor that they have not controlled for. The fact that the Health Professionals Follow-up Study was not set up specifically to study whether weightlifting influences risk of diabetes may further increase the possibility that other relevant factors have not been taken into account.

In conclusion, this study supports general health advice by finding that weight training or aerobic exercise reduces the risk of type 2 diabetes in professional men. Weight training may be a useful exercise addition, or alternative, for people who have difficulties in performing aerobic exercise.

However, further studies are required to confirm the association between weight training and diabetes, to see whether it also applies to women and to examine whether the duration, type and intensity of weight training make any difference.

Two-and-a-half hours of weight training a week is a big commitment and shouldn’t detract from other forms of exercise. It is also important to be aware that, as with all forms of exercise, it is advisable to exercise within your own limits. The key advice is to take regular exercise – weightlifting may not be the best workout for everyone.

Orignal source: http://www.nhs.uk/news/2012/08august/Pages/Pump-iron-not-insulin-diabetes-weightlifting-risk-reduction.aspx

Six tips for successful weight-lifting workouts

Weight-training techniques that will help you get results.

It seems simple enough, just pick up and toss around the equivalent of a couple of tins of beans a few times a week and change your body and maybe even your life. This very simplicity is at the heart of weight training, which is fast becoming one of the most popular forms of exercise today.

The sport that was once confined to bulky bodybuilders is now being embraced by the average bloke looking to drop a few pounds and beef up his physique, as well as the average woman looking to tone and strengthen bones and muscles as she heads into middle age, experts say.

"Weight lifting not only helps you to look better, but it can play an enormous role in your quality of life as you age, particularly for women since it definitely helps increase bone density, which diminishes with age", says Cedric Bryant, vice president of scientific affairs for the American Council on Exercise (ACE).

Plus, unlike other forms of exercise that burn calories only while you're working out, weight lifting keeps on incinerating calories for hours after you stop.

"It increases your metabolic activity for the entire day, not only when you are challenging your muscles, but also during the repair process that occurs when you stop working out", says Alex Schroeder, an exercise physiologist and trainer at Form and Fitness, a Milwaukee, Wisconsin, gym and rehabilitation centre.

Of course, a successful weight lifting workout does involve a bit more than just moving those tins of beans from the kitchen counter to the cupboard a few times a week. To help put you on the path to success, Bryant, Schroeder, and Mike Ryan, a weight expert from the Gold's Gym Fitness Institute offered some tips on how to start a weight lifting workout and stick with it until you meet your goals.

Weight lifting workout rule 1: Define your goals

For any exercise programme, it's important to start with a realistic goal in mind. However, for weight training, experts say, it's essential. Why?

"Setting a goal that’s attainable is important to not only give you a sense that you are accomplishing something, but, in the case of weight lifting, to ensure you don't overdo it when you first begin", says Schroeder.

“Because successful weight training involves small steps, having short-term goals will keep you from giving up too soon,” he says.

Ryan agrees with this strategy. "It's extremely important to set realistic, achievable goals so that you don’t get discouraged, and so that you don't try to do too much too soon and increase your risk of injury", he says.

What's more, he cautions that this advice is as important for seasoned athletes as well as fitness beginners.

"No matter how much you've accomplished in another sport, if you haven't done weight lifting, you're still a beginner, so don't expect too much too soon", says Ryan.

Weight lifting workout rule 2: Choose the right equipment

One of the best things about weight training is that your muscles don't know the difference between a £1000 machine and £25 resistance band. So you don't have to spend a lot to get a lot of results. All you have to do is to challenge your muscles.

"The really nice part about that is if you are on a tight budget, you don't have to feel you are getting a compromised weight training workout because you can accomplish your goals without spending a lot of money", says Bryant.

Whether you're using hand weights, barbells, or resistance bands, Ryan says, look for whatever size allows you to do 12-16 repetitions. If you can't, they're too heavy.

However, if you can do more than 15 with good form, then the weight load is probably not quite challenging enough, Bryant says. "So look for something a bit heavier or add on more resistance", he says.

Weight lifting workout rule 3: Don't try it on your own

When it comes to weight lifting, how you do the exercises can be as important as which ones you do. That's why having even one session with a personal trainer can definitely get your weight training programme going in the right direction, experts say.

"This is particularly true if you are working with dumbbells", says Schroeder. "It's important to have someone overseeing you at least the first few times, so you can achieve the correct form and function".

If that's not possible, the next best thing is using strength-training machines. These work well for beginners, Schroeder says, because they force your body into the correct position.

"It's still a good idea to have someone looking over you the first few times, to make sure the machine is adjusted correctly for your weight and size, but generally, the machines do help keep your body in line", says Schroeder.

If your time or money budget is extra-tight, Bryant says, pick up a weight training DVD from a well-known trainer, or visit accredited web sites to get technique tips.

"You can find pictures that show the starting and ending positions for weight lifting and tips for keeping your body properly aligned during the activity", Bryant says. "It's definitely worth your while to spend your first weight-training session learning the proper technique and form".

Weight training workout rule 4: Learn the power of slow

When it comes to weight lifting, experts say, the tortoise beats the hare every time. The reason?

"The key to success in weight training is known as A-B-C - which stands for always be in control", says Bryant. The best way to do that, he says, is with slow, deliberate movements.

"I don't want to give the impression that you are working in slow motion, but you do want to make certain that your muscles are what are responsible for controlling movement in both direction, lifting and lowering", says Bryant.Ryan agrees. "A lot of sports rely on high, fast motion, but when you’re doing weight training, it's slow, deliberate motions with controlled breathing", he says. "Don’t hold your breath and do the reps, and don't move too quickly".

Further, Schroeder says, beginners will benefit more from doing more repetitions with a lighter weight than trying to use heavy weights they can lift only a few times.

"In the beginning you have such a huge adaptation phase, you're using muscles you never used before, and you're shocking your system, even with a light weight so you are much better off, and much safer to start much lighter with more repetitions", he says.

Starting with lighter weights mean you're less likely to end up with the kind of muscle pain that could end your weight training workout programme on the spot.

"It's a discouraging scenario when you hurt all over and starting slow means you are less likely to feel the kind of pain that causes you to get discouraged and stop after one or two tries", says Bryant.

Weight training workout rule 5: Rest and recover

Although it has little to do with form or function, experts say the real key to successful weight training is to understand the importance of rest and recover. At the core of weight training is a tearing-down and building-up process that ultimately makes muscles strong.

Schroeder explains: "In order for muscles to build, muscle fibre has to be torn, which is what happens when you stress the muscle with weights".

While that tearing-down process is vital for the muscle building activity to begin, it's really the respite that follows in the next 48 to 72 hours that ultimately results in muscle strength.

"Think of it like paper being torn", says Schroeder. "You've got to stick it back together before you can rip it up again, and that's what a rest and recovery period allows you do - it allows the torn muscle fibres to come together so you can tear it again". Each time you do, he says, the muscle gets stronger.

If you try working out every day, you'll not only increase your risk of injury, but also work against getting the results you want. Ryan says that one of the key reasons some people don’t see results after eight to ten weeks of weight training is because they are simply not giving their bodies adequate time to recover.

"If you don’t see any change in your body after a few months, don’t think you need to do more. You probably need to do less", he says. "If you over-train, all you are getting is breakdown and no buildup".

So how do you know when you're ready to hit the weights again? Ryan says to use muscle soreness and fatigue as a guide. "If you feel significant soreness, if your muscles feel fatigued, then it's too soon", he says.

Bryant says that as long as there is no injury, for most people, the recovery process occurs within 48 to 72 hours after a workout. If you want to work out more often than that, he says, simply switch to a different area of the body for each workout.

Weight training rule 6: Eat well to build up!

While good nutrition is vital to getting the most out of any exercise programme, it's especially important for weight training. If you're thinking fruits and vegetables, you're only partly right. Experts say muscles also require protein. 
"You need protein for your muscle to recover", says Bryant, who advises everyone doing weight training to have a snack containing both protein and carbohydrates after every workout. 

Ryan says that adding some extra protein to your diet, while cutting down on refined carbohydrates, sugars, and "bad" fats like saturated and trans fats, can help you see results sooner.

Reference: http://www.webmd.boots.com/fitness-exercise/guide/6-tips-for-successful-weight-lifting-workouts