An explanation of the health benefits of strength training and its importance in diabetes prevention. Detailed discussion of the role of muscle mass in blood glucose control, along with effective training methods, how to train major muscle groups, and specific guidance on appropriate frequency and intensity.
Updated on 2025/03/06
Table of Contents
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Why Do Strength Training
In modern society, strength training is recognized not just as a means of improving appearance, but as an essential tool for maintaining and improving health. Particularly noteworthy is that strength training is considered effective as a measure against diabetes.
The Japanese Ministry of Health, Labour and Welfare actively recommends strength training in their exercise program for Type 2 diabetes patients.
Ministry of Health, Labour and Welfare "Exercise Program for People with Type 2 Diabetes" https://www.mhlw.go.jp/content/000656462.pdf
Similarly, the American Diabetes Association, a prestigious American medical institution, has issued a scientific statement indicating that high-intensity strength training significantly improves blood glucose-related indicators.
Thus, the health benefits of strength training are internationally recognized.
The effects of strength training on blood glucose levels can be understood through the following reasons and accompanying illustration.
- When sugar enters the body through food, blood glucose levels rise. In response to this increase, the pancreas secretes a hormone called insulin, which plays a role in transporting sugar from the blood to tissues such as muscles.
- The crucial point here is that muscles function as the body's largest "sugar storage facility." The more muscle mass you have, the more efficiently you can absorb sugar, resulting in suppressed spikes in blood glucose levels and a quicker return to normal levels.
In other words, increasing muscle mass through strength training strengthens the physiological foundation for improved blood glucose control.
What Type of Strength Training to Do
The main purpose of strength training is to increase muscle mass. However, not all muscles provide the same benefits. To achieve maximum results, it's important to focus on major muscle groups that occupy large areas of the body.
Here are the areas that should be targeted with particular focus:
- Chest muscles (including pectoralis major)
- Back muscles (including latissimus dorsi)
- Lower body muscles (quadriceps, hamstrings, gluteal muscles, etc.)
Training these large muscle groups can maximize whole-body health benefits, including improved basal metabolism and glucose metabolism.
For effective training, adopt the following methods:
- Frequency: 2-3 times per week (adjustable based on work and other commitments)
- Intensity: Choose weights that reach your limit at around 10 repetitions
- Sets: 3 sets for each exercise
While home training is possible, proper equipment is necessary for high-intensity training. If you have space and budget, you might consider purchasing equipment like dumbbells and benches, but using a sports gym with its variety of equipment is also a highly effective option. I primarily use a sports gym.
To maximize the effects of strength training, post-workout nutrition is also crucial. Protein intake, in particular, is essential for muscle repair and growth. Research shows that consuming protein within 30 minutes after training most efficiently promotes muscle protein synthesis.
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Strength Training Log
Unlike blood glucose levels which vary depending on food and other factors, daily records of strength training are not particularly exciting, but I will record any noteworthy content when it occurs.
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