Which exercise modality is more effective for Type 2 Diabetes?

November 26, 2024

Resistance Training VS Aerobic Training | Which exercise modality is more effective for Type 2 Diabetes?


It’s no surprise that over the last decade, the prevalence of Type 2 Diabetes has grown exponentially claiming over 19,300 deaths and affecting over 1.2 million Australians since 2021. To put things into perspective, that’s 11.2% of all deaths and at least 5% of the Australian population affected with this condition! So, how do we prevent this?

The good news is exercise can help reduce and even prevent Type 2 Diabetes but with so many exercise modalities to choose from, which is more effective? Let’s use the 2 most common modalities: Resistance Training (RT) and Aerobic Training (AT) and compare the effects it has on Type 2 Diabetes.


Resistance Training is defined as a structured exercise program with the intention of building muscle strength and size using some external resistance. One study showed that individuals with leaner body mass improved insulin sensitivity by increasing the density of insulin receptors and enhancing glycaemic control, thus promoting higher uptake of glucose. Interestingly, isometric exercises were found to reduce pressor responses which help to reduce blood pressure for hypertensive individuals who are commonly found to have Type 2 Diabetes.


Aerobic Training is defined as exercise with a repeated pattern of movement that relies on adenosine triphosphate (ATP) as the primary source of energy. With obesity being a major metabolic comorbidity associated with Type 2 Diabetes, Aerobic Training were shown to be more effective at increase VO2 max, caloric expenditure and fat oxidation and thus reduce overall body fat mass. Furthermore, higher energy expenditure would elicit a hormonal response from the body to secrete human growth hormones which further stimulate lipolysis.


In conclusion, both forms of training modalities offer different means to reduce precursors associated with Type 2 Diabetes. Resistance Training promote muscle building and insulin sensitivity, whereas Aerobic Training decreased insulin resistance via reduction of fat mass and inflammatory responses. It is therefore recommended that Type 2 Diabetic individuals should incorporate a mixture to get the maximum benefits of both worlds.


References:


  1. Australian Institute of Health and Welfare. Chronic Disease 2017-2018. 2018. https://www.aihw.gov.au/reports-data/health-conditions-disability-deaths/diabetes/overview
  2. Bweir S, Al-Jarrah M, Almalty A, Maayah M, Smirnova IV, Novikova L, et al. Resistance exercise training lowers HbA1c more than aerobic training in adults with type 2 diabetes. Diabetology and metabolic syndrome. 2009;1(1):27-.
  3. Cornelissen VA, Smart NA. Exercise Training for Blood Pressure: A Systematic Review and Meta-analysis. Journal of the American Heart Association. 2013;2(1):e004473,n/a.


Kenny Nguyen

Workers Compensation Specialist (AEP, ESSAM)

Exercise Rehabilitation Services ‑ WA

     

Reduce The Risk of Developing Knee Osteoarthritis

May 23, 2025
Each year, more than 53,000 knee replacements are performed in Australia, with that number steadily increasing. It's predicted that by the year 2030, this number will rise to over 150,000. Unfortunately, genetics play a significant role in whether you will develop osteoarthritis and require a knee replacement. However, there are several proactive steps you can take to reduce your risk. Weight Management Maintaining a healthy weight is important for reducing the risk of knee osteoarthritis. Excess weight puts additional stress on your knees, increasing the risk of developing osteoarthritis. Live an Active Lifestyle Engaging in a variety of exercises, including both strength training and aerobic activities, is essential for maintaining healthy knees. Strength training helps build muscle around the knee, providing better support and reducing the strain on the joint. Aerobic exercises, such as walking, swimming, and cycling, improve cardiovascular health and promote overall physical fitness. A well-rounded exercise routine can help reduce the risk of injury and osteoarthritis. Avoid Repetitive Knee Injuries Preventing knee injuries is another key factor in reducing the risk of needing a knee replacement. It’s been shown that people who have had multiple knee injuries and or surgeries are more likely to develop knee osteoarthritis later in life.  Brody Kilbey Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA

Step-Up for MSWA - Training Tips and Preparing for the Event

May 22, 2025
Central Park will be hosting the Step-up for MSWA charity event on Sunday, the 22nd of June 2025! Below are some tips on training in the lead up to the event, and what you can do to prepare day of! Training tips: Take the stairs The best way to train is to do more of what you’ll be doing—climb more stairs and increase your daily walking. Add high-intensity activities like running, cycling, or incline walking to boost endurance, especially if you're aiming for a fast finish. No fitness watch? Most smartphones can track your steps! Sleep & eat well Aim for 7–9 hours of sleep and fuel your body with a balanced diet: lean protein, whole carbs, and minimal processed foods. Good sleep and nutrition help with both performance and recovery. Build strength Stronger legs and joints help prevent injury. Include squats, lunges, and calf raises in your routine to support stair climbing. How to prepare on the day: Eat smart Have a light, balanced meal about 1–2 hours before the event. Include carbs for energy and stay hydrated. Dress appropriately Wear comfortable workout gear and proper shoes with good grip and support. Bring essentials Pack a water bottle, a sweat towel, and any medical needs (like asthma puffers). Pace yourself Keep a steady pace and listen to your body. Stay positive Remember you're climbing for a cause—supporting people living with MS! Be sure to enjoy the experience!

5 Simple Steps to Stay Consistent with Exercise

April 28, 2025
1. Time of Day Identify, if you haven’t already, if you are a morning person or a night owl. Now I don’t necessary mean whether you struggle to wake up before 8am or find it impossible to fall asleep until the clocks strikes 12. I mean, identify when the BEST time is for YOU to complete 45-60 minutes of uninterrupted regular structured exercise (RSE). This can take time, but once you do find the ideal time of day for your RSE, stick to it, make plans AROUND your RSE time and make that time for yourself. Be firm but also be fair to yourself when life inevitably creeps back in to dismantle your routines. Find ways to work around it, and make it work for you. 2. Buddy System Call on a partner, friend, family member, colleague, or your furry loved ones. This person should ideally be someone who you can hold accountable, and who you know will hold you accountable. In no way do you have to train together, bonus points if you do, but they are there to encourage, support, and empower you to get to your fitness destination. 3. Goal Setting Like a lot of aspects in our lives a way to maintain consistency throughout your fitness journey is goal setting. Goal setting is a very powerful way to turn a dream or a thought into an actionable and achievable task. The simplest way to set a goal is to follow the SMART goal process. Specificity: What is it you are looking to target? Improve strength – okay, stronger in what exactly? Lose weight – absolutely, how much weight? Measurable: Can the above specific goal be measured if so, how? Achievable: Is the goal realistic or is it far-fetched. It's okay to have big goals, but it's more important to break your big goals down into smaller, more achievable goals. Relevant: Apply the goal to your life, a goal becomes reality before you know it if the goal has relevance to you. i.e. a running race coming up, would require you to train more, or maybe your wedding is on the horizon and you want to be in the best shape of your life. Time bound: The final element of any excellent goal is setting a time-based deadline. Now this doesn’t mean it’s the end, far from it, this is where you will evaluate your goal against your performance, and in turn, set another goal. 4. Have a Spot This can mean a lot of different things for a lot of different people, and can greatly depend upon your goals (yes, a call back). For many people obtaining a gym membership is the ideal way to train and maintain consistency, for others, a home-based gym with the necessities is all they need, for some a good pair of running shoes and their favourite running loop. Having a dedicated space is very important however, can be different for everyone, find what works the BEST for you. 5. Practice Like many aspects of our life, the more we do any one thing, the better we get. The same applies to behavioural changes like consistency. The first weeks can be easy because its new and exciting, or it can be daunting because its new and terrifying. However, in a roundabout sort of way, the key to consistency specifically with exercise, is finding the BEST form of exercise for YOU. Find the one where you get the most enjoyment from and run with it (pun intended). Lachlan Simpson Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ QLD
More Posts