Diabetes is a state, where your body can’t use Insulin as a blood glucose transporter to transport glucose from blood stream to cells (muscle cells or adipose tissues) to keep blood glucose levels under control. It can be genetic (Type 1) or because of lifestyle (Type 2).
Resistance training can help individuals, who are fighting with diabetes to control blood glucose levels, as after a resistance training bout, your body doesn’t need Insulin as a glucose transporter, but still can remove extra glucose from blood stream. This happens because of Exercise Induced Glucose Transport.
By doing strength training, you will use your muscle’s glycogen stores for energy. When your muscle’s glycogen stores will get empty, muscle will take up extra glucose from blood stream to fill it’s stores, which will decrease you blood glucose levels to normal.
Types of diabetes
According to world health organisation (WHO) India had 69.2 million people living with diabetes in 2015. Nearly 98 million people in India might have type 2 diabetes by 2030.
Diabetes can be classified into three types:
1 Type 1 diabetes
2 Type 2 diabetes
3 Gestational diabetes (gestational diabetes occurs exclusively during pregnancy and increase the risk of future development of type 2 diabetes in females.)
Type 1 diabetes
Type 1 diabetes results from the inabililty of the pancreas to secrete insulin, the hormone that allows the cells to take up glucose from the blood stream.
Type 1 diabetes accounts only about 5% of cases of diabetes and is a genetic dysfunction that cannot be prevented. Type 1 diabetes usually present in childhood or adolescence. Uncontrolled Type 1 diabetes progress rapidly into diabetes ketoacidosis which require immediate medical management treatment with exogenous insulin is essential.
Type 2 diabetes
Type 2 diabetes is sometime described as a lifestyle disease, because it is more common in people who didn’t do enough physical activity. Type 2 diabetes results from decreased ability of cells to respond to insulin. It is characterized by insulin resistance rather than insulin deficiency.
With insulin resistance, the pancreas function appropriately, but the body cells do not respond normally to insulin. Initially, the pancreas can overcome insulin resistance by secreting more insulin. When the pancreas are no longer able to maintain glucose levels in normal range, the person is said to have pre-diabetic (a fasting glucose +100mg/dl, but less than 125mg/dl)
When glucose level rise high enough (a fasting glucose of +126 mg/dl or 2 hour postprandial glucose +200 mg /dl), the individual meets diagnostic criteria for type 2 diabetes.
THE LATEST RESEARCH HAS PUT EXERCISE AND HEALTHFUL NUTRITION AT THE FOREFRONT IN PREVENTION AND CONTROL AND TREATMENT OF TYPE 2 DIABETES
IMPORTANT TIPS TO CONTROL OR PREVENT TYPE 2 DIABETES
BECAUSE ITS A LIFESTYLE DISEASE:
1. Commit to healthy lifestyle
2. Get active
3. See a nutritionist or a dietitian
4. Check your blood sugar regularly
5. Balance nutrition intake with exercise and insulin or medication
6. Consume five to six equally sized small meals
7. Start resistance training
How your body transport glucose
If I’ve to explain in a simple language, Human Body use Insulin as gatekeeper for cells, which allows glucose to enter into cells to get used as energy when required. Whenever blood glucose level goes up, gatekeeper opens up the gates and cells take up extra glucose from blood stream and your blood glucose level comes down to normal. In people, who have diabetes, their is not gatekeeper or gatekeeper doesn’t fulfill his duties, and glucose can’t enter into cells, so your blood glucose level keeps rising.
Benefits of Resistance Training
Resistance training is classified as a best friend of people who has Diabetes. Reason behind this is Exercise Induced Glucose Transportation (EIGT). Yes, many people don’t know about it, but after resistance training, your body doesn’t need Insulin to transport glucose to the cells from blood stream. That is triggered by exercise, and post exercise, cells pick up glucose from blood stream without the help of Insulin.
So in people, who already has diabetes or are at pre diabetic stage, resistance training can help to normalize blood glucose levels. As their body can’t use Insulin, post strength training their body won’t need Insulin, as cells open up their gates without Insulin to take up glucose, because cells have used their own during resistance training session.
When you have extra fuel (glucose) in your blood stream, use the fuel by doing resistance training to maintain the levels.