Both forms of exercise improved fat loss.
In recent years, “blood sugar” has evolved from a clinical term to a popular wellness phrase.
Influencers, doctors, and nutritionists alike have been discussing its importance in maintaining good health.
From oat milk controversies to warnings about ultra-processed foods, the conversation has shifted towards how we can best manage our glucose levels.
Elevated blood sugar has become a pressing issue, linked to pre-diabetes, type 2 diabetes, and several life-threatening conditions.
These include heart attacks, strokes, kidney disease, and nerve damage.
As a result, people are increasingly turning to diet and exercise as tools to take control of their blood sugar health.
Nutrition and Exercise
While most experts agree that nutrition plays a major role in blood sugar management, the debate over which type of exercise is best remains ongoing.
Running has long been praised for its ability to enhance insulin sensitivity and burn glucose for energy.
It’s often viewed as the go-to activity for improving metabolic health.
However, a new study has challenged this traditional view, suggesting that lifting weights could actually be more effective.
Researchers aimed to determine whether resistance training or endurance exercise had a greater impact on blood sugar control and obesity prevention.
The findings could reshape how we think about fitness and diabetes management.
Inside the Study Comparing Running and Weight Lifting
In a groundbreaking preclinical trial, scientists conducted a direct comparison between running and weight lifting using mice with diet-induced obesity.
To simulate human strength training, researchers created a small mouse weight-lifting model involving a custom-designed shoulder collar.
The mice lifted a weighted lid to access their food, performing squat-like movements that mirrored human resistance exercises.
Over eight weeks, the researchers measured body weight, fat distribution, exercise performance, and blood sugar regulation.
Another group of mice completed endurance exercise on a running wheel for comparison.
This experiment was the first to test both forms of exercise in such a controlled and realistic way.
Why Weight Lifting Came Out on Top
Both forms of exercise improved fat loss and blood sugar levels, but weight lifting produced significantly stronger results.
The study found that resistance training completely reversed glucose intolerance caused by a high-fat diet.
Meanwhile, running only partially improved blood sugar regulation.
In essence, the mice that performed resistance exercises showed near-normal glucose levels, whereas the running group still displayed elevated levels.
This outcome suggests that strength training can have a powerful effect on metabolic health, potentially exceeding that of traditional cardio workouts.
The findings mark an important moment in understanding how different exercises influence blood sugar control.
What It Means for Humans
Although the study was conducted on mice, researchers believe the results offer valuable insights for humans.
The lead author, Professor Zhen Yan, explained that these findings are particularly encouraging for people unable to do endurance exercise.
According to Yan, weight training can provide equal, if not greater, benefits for diabetes prevention and blood sugar regulation.
However, he also emphasised the importance of a balanced approach.
Combining resistance and endurance exercises is still the most effective way to promote long-term metabolic and cardiovascular health.
The key message is that strength training deserves a more prominent place in everyday fitness routines.
The Bottom Line
While human studies are still needed, this research adds to a growing body of evidence highlighting the benefits of weight lifting beyond muscle gain.
It challenges the long-standing belief that cardio is the best form of exercise for managing blood sugar.
Resistance training appears to enhance glucose metabolism, support insulin sensitivity, and reduce the risks associated with a high-fat diet.
For South Asians, who are statistically more prone to diabetes and metabolic issues, these findings carry even greater importance.
The takeaway? Adding a few weight-lifting sessions to your weekly routine might be a game-changer for your health.
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