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Episode 67: The benefits of Resistance Training

Why is resistance training recommended?

• If you have T2D –
  • can reduce plasma glycosylated hemoglobin levels
  • Increase muscle glycogen stores (this is important for anyone, not just people with T2D). More available “quick” energy. Think zombies chasing you and you need to run NOW.
  • In a study by ADA (American Diabetes Association) there was a reduction in medication needed by 72% of participants in a blind study.

http://care.diabetesjournals.org/content/25/12/2335.short

• For women who are aging there is evidence of increasing type ii muscle fibers in as little as 8 weeks of beginning a resistance training regime.

https://www.physiology.org/doi/abs/10.1152/jappl.1991.70.5.1912

• Muscle quality improves with strength training in older people.

https://link.springer.com/article/10.2165/00007256-200434050-00005

• Contributes to the maintenance of functional abilities, and prevents osteoporosis, sarcopenia, lower-back pain, and other disabilities
• These are the physical issues that affect most people as they age.
• 2-3 sessions per week

https://www.sciencedirect.com/science/article/pii/S0091743501909090

Who should be doing resistance training?

• EVERYONE. Especially if you are an adult who has not exercised in a long time or if you are getting older.

What are the basic movements that people should focus on?

According to Mark Sisson (Primal Blueprint)

• Squats
• Planks
• Pushups
• Pullups

Move frequently and at a slow pace! Time under Tension is the most important rule to remember. . . AND FORM!

How long should/how many times per week should you exercise with resistance training?

• Depends on your schedule and goals
• If you are just starting out, try twice a week for the first four weeks and then reassess
• Optimally you should be resistance training at least 3-4 days per week for 30 minutes

But what about my cardio?!?!?!

• Cardio is important but the studies seem to be showing that it is resistance training and movement that are more effective with weightloss and longevity.

What about core?

• Since the core is such an importance muscle group and is involved with almost every single action taken in daily life, you can (and should) exercise your core EVERY DAY.
• No you will not burn out.

How long until I see results? I want them washboard abs.

• Everyone is different
• Depends on the load/routine/commitment
• Abs are made in the kitchen. Your diet is going to be the thing that creates tone and definition more than how much weight you lift.