PICK UP WEIGHTS! Cardio exercise alone does not affect insulin resistance...
Either aerobic exercise or strength training improves insulin sensitivity in both healthy and insulin-resistant people in most studies, though a recent controlled trial found that aerobic exercise alone did not affect insulin resistance in people with Insulin Resistance Syndrome. Studies comparing strength training to aerobic exercise in insulin-resistant people have reported greater benefits from strength training, but a combination of the two will probably be more effective than either one alone. In addition, exercise has many benefits in reducing many of the risk factors associated with IRS.
RESEARCH CITED:
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62. Borghouts LB, Keizer HA. Exercise and insulin sensitivity: a review. Int J Sports Med 2000;21:1–12 [review].
63. Torjesen PA, Birkeland KI, Anderssen SA, et al. Lifestyle changes may reverse development of the insulin resistance syndrome. The Oslo Diet and Exercise Study: a randomized trial. Diabetes Care 1997;20:26–31.
64. Eriksson J, Tuominen J, Valle T, et al. Aerobic endurance exercise or circuit-type resistance training for individuals with impaired glucose tolerance? Horm Metab Res 1998;30:37–41.
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68. Eriksson J, Taimela S, Koivisto VA. Exercise and the metabolic syndrome. Diabetologia 1997;40:125–35 [review].
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Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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Thanks for the article. Although I am overweight I do have quite a bit of muscle. I have always been a little worried about strength training because I have been afraid that I would bulk up like a man due to elevated testosterone levels, which is the last thing I need. Anyone else ever worry about this or read anything on the subject?
Thanks for the article. Although I am overweight I do have quite a bit of muscle. I have always been a little worried about strength training because I have been afraid that I would bulk up like a man due to elevated testosterone levels, which is the last thing I need. Anyone else ever worry about this or read anything on the subject?
I bulked a teeny bit in the beginning, but as the fat started coming off, I leaned out. If there's any 'magic elixir' for me, it's strength training.
Everytime I've lost a LOT of weight (90lbs one time, and 40 another), I was strength training regularly and intensly.
My favorite exercise videos for strength?
Cathe Friedrich (fairly advanced stuff, although she's added some beginner titles lately)
Slim Series (minimal equipment, uses light weights and hi reps. It does what it says...slims you down.)
The Firm (nice mix of all types of lifting and cardio. Can't go wrong with The Firm.)
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Hey, SoulCysters! Need to eat more veggies, but can't find recipes??
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Kat!! I just read this in my GI diet book about a week ago! It said you need too do some strength training too help with Insulin levels!
Talks about building Muscle Mass too help with Metabolism and Insulin!
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In PCOS women strength training can actually help to balance hormones and reduce the excess testosterone - you may find you gain some bulk at first (as Kat did) but as you improve your insulin resistance, your hormones begin to balance out and your testosterone will actually lower
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Got to wean myself off that carb overload I've been having lately...... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
Great article...and a reminder to do my weight workout tonight.
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33 yrs, 1 precious hubby, 2 miracle kids, At Goal Wt for 4 yrs, Trygly's down 445 pts, Free Androgen down from 20 to 2, 3 half 'thons ran, 2 mtns hiked, 1 crazy run in the Rockies, 4 forest trail races, profiled in 2 magazines...1 woman determined to kick PCOS butt!
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You will definitly see the belly go down.
My Doctor said that if you see more inches lost then actual scale weight than count your blessings b/c it's the fat being burned off.
You will definitly see the belly go down.
My Doctor said that if you see more inches lost then actual scale weight than count your blessings b/c it's the fat being burned off.
My dietician also keeps on reminding me that i should aim to loose inches (in my country centimeters) and the weight will follow. this has helped me alot as i detest focusing on weightloss, i'd rather focus on losing cm's.
and this thread is just what i needed as i was thinking of incorporating strength training in my exercise routine and just neede some validation! thanks again!!
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~I try to take one day at a time, but sometimes several days attack me at once~
Strength training is definitely the way to go! I go to Curves and then at home do a Denise Austin video that uses a resistance band. The scale shows that I've only lost 9 pounds but my pants are falling off and people have already commented on how great I look. The fat just melts off!
__________________ Name: Rachel (32) To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Husband: Russ (31)
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Weight Loss Started: 11/14/08 SW: 233 / CW: 214 / GW: 160 Total Loss: 19 pounds
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PICK UP WEIGHTS! Cardio exercise alone does not affect insulin resistance... 
