Resistance exercises increase skeletal muscle fiber size and number. That is good for everyone, especially those with obesity or type 2 diabetes. That’s because muscle fibers use more glucose, lowers blood sugar, and control diabetes.
Coupled with intermittent fasting, resistance exercises can burn many calories and body fat and produces weight loss. Resistance exercises are less traumatic on the hips, knees, and ankle joints than aerobic exercises.
However, some may be concerned that exercises may increase their appetite and choose not to do them.
This article is about a study that addresses that apprehension. In particular, it looks at the effect of resistance training on the appetite of obese persons with type 2 diabetes.
Before going into the research, let’s know more about the hormones for hunger and satiety.
Hunger and Satiety hormones
In non-obese individuals, the hunger hormone ghrelin increases the urge to eat. During a meal, ghrelin gets lower, and satiety occurs.
During a meal, there is a rise of satiety hormones, pancreatic polypeptide (PP), and peptide tyrosine tyrosine (PYY) that gives a sensation of fullness and suppress appetite.
It is not the same for people with obesity (BMI≥ 30) and type 2 diabetes.
In individuals with type 2 diabetes, ghrelin concentrations are typically lower and decrease less in response to a meal. The result is that satiety comes much later, which leads to overeating.
In obese subjects and individuals with type 2 diabetes, fasting and after-meal PP and PYY concentrations are lower. Do you remember a time when you were starving? I heard in one podcast that some obese people always feel that way.
The research
In the study, the researchers wanted to know if weight training before or after eating increases or suppresses appetite.
The probe involved twelve obese individuals with type 2 diabetes who are not on insulin. All of them participated in three different trials.
- A dinner meal with no resistance exercise (RE)
- Premeal resistance exercise
- Postmeal resistance exercise beginning 45 min after dinner
To assess perceived hunger and fullness, a visual analog scale was used. Frequent blood samples were drawn to determine ghrelin, pancreatic polypeptide (PP), and peptide tyrosine tyrosine (PYY) concentrations.
Results:
Both premeal and postmeal resistance exercises reduced perceived hunger and increased perceived fullness.
Weight training may help control food intake and aid in weight loss in individuals with type 2 diabetes.
Details of the resistance training
For the resistance exercise, first, they trained in the proper technique using light weights on the first visit (∼10%–40% of body weight).
The participants performed three sets of 10 repetitions (1- to 2-min rest between sets) of the following exercises (in this order): leg press, seated calf raises, seated chest flyes, seated back flyes, back extensions, shoulder raises, and leg curls.
The weight they use is their 10-Repetition Maximum. A One Repetition maximum is the heaviest weight one person can lift at one time only. Based on the one-rep max, the 10-rep max, which is the weight that can be lifted consecutively, can be calculated.
A 10-rep max is much lighter than a one-rep max. For example, a 1-rep max of 15 lbs ( 6.8 Kg) has a 10-rep maximum of 11.5 lbs (5.2 kg).
Training with lighter weights is safer for beginners. With repetitive muscle contractions, the muscles get stronger, and small additional weights can be added every week. This starts a healthy cycle, and the more one can lift, the healthier one gets.
Other forms of resistance training
Not all may have access to exercise machines like what was used in this study. Alternative resistance exercises are bodyweight exercises and kettlebell training.
A barbell set is a good investment. They last forever, and the large muscle groups are used with deadlifts, squats, and the press. Make sure you have proper training and know how to do the lifts. It does not matter what you do as long as you start doing it.
Takeaway message
Weight lifting suppresses appetite and may help lose weight and reduce the need for diabetes medications.
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Related:
- Exercise Makes Fasting Easier
- Insulin resistance, muscle weakness, and silent strokes
- Physical Activity Prolongs Life
- Exercise during fasting hastens ketosis onset
- Exercise promotes new heart muscles
- Exercise alone can induce autophagy
- Meta-analysis shows exercise improves neuropathy
- Exercise releases myokines from skeletal muscles
- Exercise Can Stop Tumor Growth
- The effects of kettlebell exercises for women 65 and older
- The Benefits of Resistance Training
Reference:
HEDEN, TIMOTHY D.; LIU, YING; KANALEY, JILL A.. Impact of Exercise Timing on Appetite Regulation in Individuals with Type 2 Diabetes. Medicine & Science in Sports & Exercise: February 2016 – Volume 48 – Issue 2 – p 182-189
doi: 10.1249/MSS.0000000000000755
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