Strength training may help make pre-diabetes disappear.
The Resist Diabetes trial enrolled 159 sedentary overweight or obese adults with pre-diabetes in a strength training program for three months. Twice a week, they did 12 supervised exercises (like leg presses, chest presses, and abdominal crunches) for 8 to 12 repetitions each.
Then each participant was given one of two different levels of encouragement for six months followed by six more months when they were on their own.
After the 15 months, 30 percent of the participants no longer had pre-diabetes. It made no difference whether they received more or less encouragement.
Although the volunteers didn’t lose weight, their waistlines did shrink. And those who gained the most muscle were the most likely to reverse their pre-diabetes.
What to do: If you’re not doing strength training, get started. People lose muscle as they age. Building strength is the best way to stop or reverse that loss, whether or not you have pre-diabetes.
Source: Nutrition Action Health Letter May 2017 PLoS One 2017. dol:10,1371/journal.pone.0172610
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