Resistance Training for Cardiometabolic Health
New meta-analysis shows major benefits for clients with diabetes and obesity.
A new research review confirms what many fitness pros know – resistance training delivers measurable health improvements, especially for clients who are overweight, obese or have diabetes. An international research team found that consistent strength training improved insulin sensitivity, blood glucose, blood pressure, blood lipids and body composition among 1,180 adults aged 56 to 70 years.
The most common protocol was a 12-week supervised whole-body routine, performed three times per week, 45 minutes per session. Workouts consisted of three sets of eight to 12 reps per exercise for all major muscle groups at 60-70% of a one repetition maximum (1RM) with 60 seconds rest intervals. Participants used free weights and stationary machines.
With this strong and growing evidence, trainers can confidently recommend resistance training, not only to build strength and improve life quality, but also to manage chronic disease and support healthy aging.
Findings are published in the British Journal of Sports Medicine.
Shirley Eichenberger-Archer, JD, MA
Shirley Eichenberger-Archer, JD, MA, is an internationally acknowledged integrative health and mindfulness specialist, best-selling author of 16 fitness and wellness books translated into multiple languages and sold worldwide, award-winning health journalist, contributing editor to Fitness Journal, media spokesperson, and IDEA's 2008 Fitness Instructor of the Year. She's a 25-year industry veteran and former health and fitness educator at the Stanford Prevention Research Center, who has served on multiple industry committees and co-authored trade books and manuals for ACE, ACSM and YMCA of the USA. She has appeared on TV worldwide and was a featured trainer on America's Next Top Model.
