This is the kind of analysis that medical writers with newspapers and websites never do. All they do is headline the primary findings -- which are often nuanced or flawed -- and grossly misinform the public. Thanks for your analysis.
@kitoomehta8452
11 ай бұрын
Dear Dr it’s an excellent video I have been a diabetic type 2 from the last 24 years and at one point my HbA1c was 13.8 and weighed around 241 lbs, I was working out but not as regularly as I am today and as most I also lived in a state of denial as if nothing will happen to me but I did pay a heavy price for my denials. However now my facts are completely different I am very data and nutrition driven and started applying some of the strategies from my education as well a drive to cause a complete change in my mindset, I work out every single day with over an hour of treadmill with max incline at level 15 and then strength train for about 30 minutes. I am no longer a diabetic and do not take any medication since I manage through diet and exercise my diet consists heavily on organic greens and vegan proteins and once a week wild caught Salmon. I weigh 177 lbs with the latest HbA1c at 5.7 and no statins and my Lipid panel is picture perfect. Thx for putting out an excellent video.
@sonja4164
9 ай бұрын
That's fantastic!
@paulmaxwell8851
6 ай бұрын
Well done!!!!
@paolah1828
6 ай бұрын
Congratulations 🎉
@kitoomehta8452
5 ай бұрын
@@paolah1828 thx Paola I sincerely appreciate your response.
@marceldore5494
11 ай бұрын
Thank you Gil! I just discovered your channel and am so pleased to see the way you present the information in a very fair and digestible manner. I am an MD (retired hospitalist) who has been teaching fitness classes (DDPYoga) for 9 years and now I have a clinic where all I do is help people with chronic diseases exercise (increase activity). This topic is so relevant to what I do and I look forward to exploring the rest of your videos! By the way, I overcame diabetes at age 52 (was on metformin). Now I am 62, leaner (50 lbs weight loss) and stronger (with DDPYoga), A1C below 5.7, no medications - I love the balance between fat loss, cardio and resistance training! It works!
@m8s4lif
11 ай бұрын
The study came out exactly the way I predicted. It's not just building or losing muscle. When you work out with weights, you tend to be working your muscles harder than cardio. More calories per time spent working out, at least during the time of the exercise. As a diabetic I have noticed the more intense the workout, even for a shorter amount of time causes my blood sugar to come down more. I have noticed that I can go for a 3-or-4-mile walk at a casual pace and have my blood sugar stay about the same or even go up. If I walk at a faster pace for even a mile my blood sugar will come down pretty good. As far as the prior study with heavier people, their heavier bodies caused them to be doing weight training as they did cardio. It's harder for them which causes them to use more energy.
@kennethyuman1940
11 ай бұрын
Good point: heavy people are lifting weight while doing cardio. Skinny people need more weight training.
@mj6866
11 ай бұрын
It makes sense that fast walking lowers blood sugar levels more than casual walking because the more out of breath you are, the more your body switches from using fat as an energy source to using sugar (glycogen) as the energy source.
@m8s4lif
11 ай бұрын
@@mj6866 That is true.
@avoycendeether8869
11 ай бұрын
Yeah, the more glycolytic exercise is themore blood glucose will be consumed. The closer RER gets to 1, the less fat is burned and the more carbohydrate is burned. Notice from the methodology section of the study, strength training started out low intensity and then intensity increased THROUGHOUT THE STUDY as participants improved. In the aerobic group, intensity of exercise remained constant throughout. So, no surprise, particpants experienced training adaptation that reached a plateau after three months of training. In other words, particpants adapted the same aerobic exercise intensity that burned a lot of carbohydrate on day one...and by month three that same work rate was burning mostly fat. If the AER group had engaged in progressively increased HIIT exercise bouts the story would have been different.
@ibelieveitcauseiseentit9630
11 ай бұрын
Your body stores glycogen in your liver and in your muscles. The only way to burn glycogen is to do resistance training. The kind that brings your muscles to or at least close to failure. This burns the "high octane" glycogen in your muscles. For less intense exercise like moderate cardio your body either burns glucose or fat. But when you burn glycogen and deplete you muscles supply of glycogen your body's first priority is to repair the muscle tissue AND replenish it glycogen supply. Your body therefore converts the glucose in your bloodstream into glycogen. Depending on the body part it can take up to 48 hours to fully replace the glycogen lost through weight training. That's why weightlifting lowers blood sugar. So if you are lifting weights like 4,5 or 6 times a week your body is constantly having to convert glucose into glycogen to resupply your muscles.
@brucejensen3081
11 ай бұрын
I am just lifting weights 30 minutes every second day at the moment. It's spring time here, so my cardio is a few hours of gardening each day. I am also doing 30 minutes to an hour of stretching each day, mainly dynamic. Each seems to benefit each other, and help with recovering from the other. It's more a conditioning plan
@jamesbrown8766
8 ай бұрын
I enjoy hiking on a nearby mountain because it combines cardio, strength (at least lower body), hiit, balance, and core stability in one workout. I used to have terrible back pain. After a few months of hiking, I realized my back pain was gone, and I haven’t had any in five years. I also lost 50 pounds and got to my weight when I was in my 20s (I’m 63 years old now). My blood sugar is great too. And hiking is fun.
@ryalspainting2924
10 ай бұрын
I'm wondering If I should have my APOB checked? I am a 61 yr old female. One year ago I weighed 204 pounds. After my Dr. talked with me about my risk of type 2 diabetes I went on a low carb diet. I eat a lot of fresh veggies, but cut out the processed carbs. Eight months ago I started lifting weights one hour three times a week. I also ride a stationary bike for 30 minutes three times a week. I now weigh 140 pounds my last HA!C was 5( eight months ago). I can't wait to see it now. I eat around 120 grams of protein daily. My Carb intake is 30-40 grams daily.
@Dan-uf2vh
11 ай бұрын
Before watching: I assume weight training will lead to the best outcome over the long term as it increases muscle capacity to store glucose whereas cardio makes them thinner and more prone to skinny glucose issues. However mixing cardio with weight training is way better.
@brucejensen3081
11 ай бұрын
Would have been interesting to see a group that did the same amount of weights but did some cardio as well for recovery and flexibility
@erick6102
10 ай бұрын
I can tell you the person who lifts 5 days a week but gets a couple days cardio in a week is going to be way better off metabolically than someone who exclusively lifts. (Am I’m not talking about cross fit people , CrossFit combines both)
@carmenross1077
10 ай бұрын
I was for strength and cardio my guess, that’s why I’m doing both 6 days a week one day rest.
@UpsideDown853
7 ай бұрын
What? Sort of confused by your line of reasoning. I am generally curious if these assumptions are built on previous knowledge? Do heavier muscles store more glucose? I would imagine that performance is an important parameter, and weight can be influenced by various factors. You don’t necessarily require more ATP lifting weights vs quick movements. Weight doesn’t mean you have an efficient muscle fiber…..
@mellocello187
4 ай бұрын
And what did you learn by watching? Anything different? Because I don’t know your credentials or experience.
@ramachandran8666
11 ай бұрын
Thanks for such timely and critical FACT-based recommendations for both preventive as well as therapeutic health benefits. As a 73-year-old always trying to age healthy and use all the known best practices to balance my diet and exercise. I have modified several of my diet and exercise regimens based on your recommendations over the last 2 years
@rsalehi6568
11 ай бұрын
Heavy-set diabetics benefit more from cardio activity. Light-weight diabetics benefit more from resistance exercises.
@garethbaus5471
17 күн бұрын
That makes a lot of sense.
@embarq12
11 ай бұрын
From what I have gathered, it’s no surprise that building lean muscle leads to better insulin sensitivity. Muscles are the biggest glucose sink in the body. Often insulin resistance starts in the muscle almost a decade earlier before the pre-diabetes diagnosis. Losing visceral fat can also improve insulin sensitivity. Within cardio , specifically zone 2 burns most fat. Not sure what was the cardio intensity level in the study group.
@loganmedia1142
11 ай бұрын
It's a myth that zone 2 burns more fat. Of the energy consumed a greater percentage will be fat, but higher intensity exercise still burns more fat overall. It is just that as a percentage of the energy consumed it is lower.
@M3W3
11 ай бұрын
You can incorporate indoor rock climbing, outdoor kayak, hiking , scuba diving, swimming, or pick up any sports like basket ball, tennis etc all these train your muscle and heart too , and most of all it’s fun and you don’t feel as if you are working out but trust me those activities require a lot of works so it’s not as easy as it looks but a fair amount of work and training.
@KenOtwell
11 ай бұрын
I hated lifting for the entire first year. After 4 years (I'm 67 now) I look forward to it. Its almost like meditation but with a reward.
@billleach7915
11 ай бұрын
Please don't believe that lifting weights is only for "young" people. Of course see your doctor and if you have specific issues/injuries, learn about alternative lifts. I will be 62 in Jan and I lift as heavy as I can (proper form is key). Resistance training is very important for all ages but more so as we get older. I had a weightlifting coach for several months in 2022 and I still use the program he wrote for me (with a few substitutions for some variety). Great video Gil - Thanks.
@deborahhall9744
7 ай бұрын
This was very helpful as it clearly explained why it is so important to maintain / increase muscle especially if you are lean, and older, as I am. My A1C had increased and I had just entered the "prediabetic range." I started on metformin. After months of reading and research, I realized that I should increase my resistance training (I am 74 and lean with a BMI of 18.9), re-start creatine -- and stop the Metformin (which is a mild mitochondrial toxin that may impede muscle hypertrophy). This presentation really put a bow on it for me. Thank you.
@sectionalsofa
11 ай бұрын
A hard pill for me to swallow but something I wondered about for a long time. I exercise regularly but probably not hard enough. "Skinny fat," unfortunately, describes me especially at 70. Time to increase the time and weight in my resistant training.
@jakobw135
11 ай бұрын
The best exercises are practical: like walking to your favorite grocery store and carrying back what you bought, so you do both aerobic and resistance training at the same time!
@dwights1464
11 ай бұрын
You may have just solved a personal mystery for me. I began a consistent 2 day per week weight training program in January of this year to supplement my 3 day a week stair climbing program. My A1c was 5.6 every 3 months I checked it until the end of September when it was 6.0. I had injured my left leg flexor in early August and was unable to weight train (almost all lower body to use the largest muscles) until October. My diet and other health considerations were unchanged. Coincidence? I'm certainly going back to weight training for sure!
@apriljohnson6191
11 ай бұрын
It would be cool if this was the start of a customized exercise program to reduce A1C, using something like a Dexa scan to get a baseline on muscle/fat proportion.
@Magnulus76
10 ай бұрын
Low intensity cardio, like walking, is good if you are slightly overweight or skinny fat and out of shape, because your body will burn primarily fat, and not glycogen. Combine that with a low fat diet, and you'll preserve more muscle mass than doing intense cardio for weight loss. Intense cardio should be limited if your goal is body recomposition (gaining muscle and losing fat). This is well known among bodybuilders. You should be easily able to hold a conversation during cardio, as a general rule, in order to maximize fat loss while preserving muscle.
@forsdykemontague1017
10 ай бұрын
Very sensible video and advice. Once again highlights the flaws and difficulties in clinical trials and looking at the results I notice that the change in HbA1c was small and still in the higher diabetic range for both types of exercise where 47 mmol/mol or less is considered pre diabetic.
@Cristina-ng5ux
11 ай бұрын
As adults, we need discipline in regards to training and food. The motivation is not helping too much, because is driven by feelings. We got to do what we got to do and that's that.
@peterz53
11 ай бұрын
Save travel time and money by just getting some light dumbbells (2 to 15 lbs) to use at home and learn how to do pushups and half knee bends. On top of 5+ miles of walking spread over the day. Biggest impact on HbA1c for me though is diet - eliminate simple carbs and grazing. The two together keep my HbA1c in 4.8 to 5.1% range at 69 yo.
@billking8843
11 ай бұрын
Great presentation! I would like to see authorities advising people to do a 50/50 split of cardio and resistance. I would also like to see people being encouraged to go a bit harder with their resistance training. It might not feel pleasant at the time but it will be worth it.
@mrsbootsworkouts
11 ай бұрын
I am 48, and love high intensity workouts, but this year I had to re-think what high intensity means for me. I have switched to strength training, and I work the heck out of my abs. Thanks for the info!
@stevet6676
8 ай бұрын
Superior video! Nice to hear the details of the analysis. I am 74, I lift weights 4 days per week, and I have more muscle than the average man my age. Additionally, I do HIIT workouts 2-3 times per week. My BMI is about 29. Granted, I could lose some weight, but I would also lose muscle in the process. EVERY doctor I have seen in the last 20 years told me to lose weight. I replied that Arnold Schwarzenegger had a BMI of 30 when he won Mr. Universe.
@chrisconklin2981
11 ай бұрын
I agree, I have been adding resistant training for about a year now. Also, regarding cardio, I have added a small less expensive quality rowing machine. It is great for the upper body. Look at cardio that gets you into the anaerobic "Zone". Thanks. 🌻
@pavolhorvath7850
11 ай бұрын
Cardio that gets you into the ANaerobic zone, is not really a cardio.
@chrisconklin2981
11 ай бұрын
@@pavolhorvath7850 I have not found any reference that excludes anaerobic exercise from being cardio, A definition of cardio is that which raises heart rate. As Heart Rate is the common denominator of exercise levels, sometimes called Zones, the case is that lower heart rates are aerobic and higher heart rates are anaerobic. The anaerobic zones are short duration. This is also called High Intensity Training (HIT). I will leave it to others to address the benefits of aerobic and HIT.
@pavolhorvath7850
11 ай бұрын
@@chrisconklin2981 OK, you are right.
@KBlanca513
11 ай бұрын
There’s a small rebound for the weights groups between 6 and 9 months (cardio-only starts a bigger rebound at 3 months and a smaller one at 6 months). Does it keep going up after that? Does it eventually level off, or drop again? I’d like to see a trial where they are followed for longer to see when (or if) it levels out and remains stable.
@mesamaromba
11 ай бұрын
Amazing "scientific thinking". Congrats!
@nattydred2593
8 ай бұрын
I've always dreaded weight training, but working with a trainer has improved that. Normally I'll over do it on my own, then be so sore I'll miss a day or two, then than having "failed" at my commitment, will drop it. Working with a trainer for 30 min once a week makes it less likely I'll over exercise, but even if I do, I still have a reason to pick it up again, and gradually I feel it's starting to become a habit I can maintain.
@MorrisLess
11 ай бұрын
I don't know where rucking falls along the spectrum of resistance vs. aerobic, but for me it's a lot less boring than doing time in the gym. I do both, however.
@ondrej1893
11 ай бұрын
In some high effort resistance training book, probably by Ellington Darden, I remember they did their own study whether weights only, combined regime or cardio only is the best. And weights only had biggest muscle gain and also biggest weight loss. It might be that the cardio compromises the lifting effort, or makes you excessively hungry...
@Smudgemom2003
11 ай бұрын
Is this why a lot of obese/morbidly obese powerlifters have normal blood work & glucose readings?
@annaj.4740
11 ай бұрын
What a greeeaaat video 😄 it is wonderful to have a person who explains scientific work and how to read it 😎 High probs to your mom, that she does this trainig 💪 yes, the loss of muscle mass of women is much more dangerous than that of men. They have normally from scratch less muscles and from the 30th on to loose muscle mass means for them a higher risk of problems in their older age. So, very good that she does it 😊
@avoycendeether8869
11 ай бұрын
Really interesting study to read and think about. Thanks for the commentary. I suspect AER group blood glucose saturated because after three months of doing the same intensity their adaptation plateaued. So on day one RER at a given workrate might have been 0.9...but buy three months RER at the same workrate might be closer to 0.8! Meanwhile, the ST group started out with an 'initially low' intensity and then both the weight lifted & sets/reps were increased. So adaptation continued to go on for quite some time in that cohort. It would be interesting to repeat this study but with progressing HIIT instead of constant rate aerobic exercise. Maybe an AER/ST/COMB/HIIT comparison. Fun stuff.
@dudleyhardial2273
11 ай бұрын
For would be weight and resistance training beginners, just be careful as incorrect exercising may result in damaged shoulders, like I did to mine. Please see a personal trainer before you start your strength and resistance training journey. Be safe, and enjoy yourself.
@dj.h7424
11 ай бұрын
Yes, injury can be a real demotivator! Warm up with some cardio even if its 5mins rowing
@paro2210
8 ай бұрын
I do a full body resistance training one day a week. Rest of the days I do some walking. And I feel better way better than I did before.
@alexm7310
11 ай бұрын
Excellent, thanks!
@esotericsolitaire
11 ай бұрын
Walking will quickly lower your blood sugar levels. I've tested before and after a walk following a large meal. At the Thanksgiving table, you can alternately lift your toes and heals without anyone even knowing. This will also help keep your blood sugar level in check.
@broddr
11 ай бұрын
In Italy they call the walk after a meal the passeggiata. The Blue Zones studies have shown that it’s not just the Mediterranean diet, it’s aspects of the Mediterranean lifestyle that also leads to longer healthspans.
@luishoraciorey
11 ай бұрын
I had the same result with cardio, it lowered my GLucose for 3 months, then went up again.
@madokag
9 ай бұрын
As a normal-weight Asian, this video was extremely useful! I've always wondered why so many 'skinny' Asians end up getting type 2 diabetes. The explanation about the role of muscle makes sense! Thank you!
@DulIllah
11 ай бұрын
In cardio training, it should be determined at what heart rate per minute you should do it, because in cardio training glucose burning occurs when the heart rate is at least above 60% of the heart's maximum capacity, below that number what is burned is body fat.
@terrycameron9728
11 ай бұрын
I always love your analysis of the findings. I learn so much. 🙏
@elian8466
7 ай бұрын
Some machines offer both csrdio and resistance training at the same time, like indoor rowing machines, air bikes, and max trainers.
@lionelson7098
11 ай бұрын
Building an oak dining table without using power tools
@katriinapuputti5883
8 ай бұрын
Great video, thanks again! Very interesting information!
@directajith
11 ай бұрын
interested to know the effect on cholesterol and triglycerides levels
@ScottHess
11 ай бұрын
A general issue I have with this kind of study is that a given exercise sits on a continuum between aerobic and anaerobic, and that that position can be trained. Additionally, your neural pathways can be trained. As a result, inexperienced exercisers tend to end up more in the overlap area, their resistance training is more aerobic, their cardio is more anaerobic. But "cardio" exercise often aims for a steady state for a period of time, where "resistance" aims for a high intensity for a short effort, followed by rest periods. This could easily mean that the resistance case was doing notably higher intensities for the fixed period, which builds muscle (obviously), which raises both their aerobic and anaerobic capacity for those muscles. For previously-untrained individuals, the resistance training could have built their baseline cardio capacity faster than cardio training due to the intensity of the training. This effect would level out over longer periods of time. To me, a notable issue with this is the difference between the most effective way to spend an hour, versus the more effective way to address the problem. If I only have a half hour three times a week, resistance training is almost certainly better than cardio because that amount of time is not really sufficient to properly train aerobic capacity. But it may be that if you could give the problem two or three hours a day, walking may be better, because an untrained individual simply cannot maintain intensity for that long doing resistance work. And doing 30 minutes of resistance work and 90 minutes of walking might be even better.
@loganmedia1142
11 ай бұрын
Short workouts are definitely sufficient to train aerobic capacity in my experience.
@calinionel
7 ай бұрын
Just a curiosity, why would someone recommend a lower BMI (23) for shorter people? Isn't this the purpose of BMI to give a picture of body mass based on their height (and weight)? P.S. I really appreciate the content you publish. Thank you for all the info that you make available to us!
@olderthanyoucali8512
11 ай бұрын
2 exercises per body part is not a weight training norm.
@fragelicious
8 ай бұрын
Glycogen from glucose, is utilized more in high intensity resistance training than fat is, but fat is more efficient as low intensity fuel for aerobic work. That is my understanding. So to me it makes sense.
@UnnamedThinkTank
11 ай бұрын
Yes while one is more effective than the other, but remember that ANY exercise is better than none. Make sure to do them at least!
@NOS4ATOO
11 ай бұрын
Thanks docG, i did only cardio then i hit plateau, so added some body weight training it is helping me crossing the plateau but had to adjust carbs accordingly, otherwise muscle recovery is getting hampered. And yes docG cardio will lead to muscle loss, and my friends told me i looked weak or ill, so had to get to resistance and body weight training gained a bit but it seems to-be in my quads at least, did notice size decrease in waist area but no change in weight, hope i can keep this up.
@Mansmatters
10 ай бұрын
Such exercise can indeed be very helpful
@bellarose8511
11 ай бұрын
Muscle burns fat so weight training is key. Also diet is a huge factor. Keep sugar low & focus on lean protein.
@evanhadkins5532
11 ай бұрын
Muscle processes sugar better than other tissues.
@broddr
11 ай бұрын
Exactly. Muscle and liver are the two tissues that pull glucose from the blood and store it as glycogen.
@DigitalNomadPhysicians
11 ай бұрын
Lifting weights was a bit monotonous for me and I couldn't stay interested long-term. Doing the occasional resistance band has be something I have been able to stick with when traveling but for my resistance training and a good mix of aerobic I have found rock climbing to be ideal which I can do outdoors and indoors.
@brucetattrie7341
11 ай бұрын
Wow! Makes a lot of sense. Back to the gym tomorrow! (Great video!)
@cookinginpawleys
11 ай бұрын
With weights, you can perform progressive overload within the same amount of time given to exercise. With cardio, progressive overload is going to be time based. That is, if you started at 20 minutes per run at 70% MHR, you not only will increase speed as you become more fit, but you must also increase time on feet to maintain a progressive overload trajectory. Example: 30 minutes exercise bench pressing 100lbs can progress to 30 minutes 150lb over time. The intensity and perceived effort would remain the same. Running: 30 minutes at 10minute mile over time will become 40minutes at 9 minute mile to get same effect at 70%mhr. To maintain the same amount of time with only incremental changes in speed (but not intensity because of adaptation) means this isn’t an apples to apples comparison if time is the limiting factor.
@tadeogalvan565
11 ай бұрын
Agree but you should also consider that with cardio you can do a lot of different sports/activities, and chances are there's gonna be at least a couple of sports where you have a lot of room for improvement
@TasteOfButterflies
11 ай бұрын
I don't think that's true: with running, you can also increase incline (or resistance on an elliptical machine etc).
@artsmodelstation9396
5 ай бұрын
Pls do a video on the weight training you put your mom on. I’m 60 and had CABG X4.
@billschulz-s3z
11 ай бұрын
Have you seen any studies on zone 2 training that cyclists use, zones are determined by blood oxygen levels. Training in zone 2 is supposed to keep you in the fat burning phase of exercise. As you enter phase 3 then your body switches into glucose burning and turns off fat burning. Supposedly you burn more fat in phase two vs phase three. Zone 2 also stimulates the generation of more mitochondria in your cells allowing your body to exercise more before going into zone 3. Hence burning more fat. This would imply that walking 4 miles may burn more fat than running 4 miles. I would assume weight training is zone 2. I am unclear how much of this has been proven in studies.
@sunnyBLR
11 ай бұрын
Running 4 miles will tap into glycogen and once you run out of glycogen, over night you get into ketosis, burning more fat. So net effect over a 24 hr period is the same.. that's my educated guess, I could be wrong.
@mj6866
11 ай бұрын
Walking 3 miles absolutely burns more fat than running 3 miles. If you want to do a deep dive into Z2 training, do a search for Inigo San Millan, Ph.D. He is amazing.
@loganmedia1142
11 ай бұрын
Seems to be a myth that fat burning gets turned off in higher zones. What does happen is that a higher percentage of the energy comes from fat in the lower zone, but because the energy consumption in higher zones is much higher you still burn more fat in the higher zones. There are studies that have looked at this and they usually find that the harder you exercise the more fat you burn.
@tim1398
11 ай бұрын
Study after study indicates weight training has more benefits than cardio. Of cardio types, the HIIT training to increase VO2max seems to correlate best with longevity. After reaching an A1C of 6.0 (and getting and recovering from COVID) I got serious about my health and rejoined a gym. I do 20min of HIIT cardio and then 90min of weight training 2x per week. I also started to eat less junk. I dropped 20lbs and lowered my A1c to 5.7 with that alone. After about a year I went to a low-carb (~100g) ,high protein diet. I lost another 20lbs. My yearly physical is next week, I'm curious to see what my A1c and other bloodwork is. I'm going to ask for an ApoB test too. My advice for passing the time at the gym, find a good podcast or 2. Make time for the gym, and it will make time for you (in increased longevity/health)!
@nikiandroid5805
7 ай бұрын
Hm, it looks to me that the Cardio-groups-training was becoming easier every day, while the Strenght-group had harder training every day(at least for some time). The Cardio group was always limited to approximately 250kcal ( "50.2 (12) kJ (kcal) kg body weight-1 week-1") and 50-80% of max heart rate. That means, the training became easier and easier for them because their capabilities increased with each training session. They could reach the calorie-goal in shorter time after a while. On the other side, the Strength-group has increased "intensity" as they got stronger ( at least for some time, not many details about it in the study). Then they had always same number of repetitions(I assume also duration and weights stayed constant but this is also not specified). In the study from 2007, the Cardio-group increased intensity and duration ("from 15 to 20 minutes per session at 60% of the maximum heart rate to 45 minutes per session at 75% of the maximum heart rate") . In the same study, ST-Group also had increase intensity (afiu, from "2 to 3 sets"). So in that study both groups compensated better capabilities with more training. In the new stud, only ST-Group compensated the increased capabilities with more training. If the Strenght-froup and Cardio-group don't have same progression of intensity and duration of training over the time, than the new study is comparing apples and oranges.
@markotrieste
11 ай бұрын
I so much hate lifting weights... I do it twice a week, with some dumbbells and free body, listening to health KZitem channels like yours. Another great tool for health is HIIT, I like it more than cardio.
@richardkahn3049
10 ай бұрын
Brisk walking is the best Exercise in the world, Research done by world Experts 🌎
@tedallison6112
11 ай бұрын
It's not weight-lifting( that's an actual sport) it's called weight training. I run 12K daily-----however,when I add a few strength training sessions----my health & well being shoots way up. ( I don't have type anything diabeties----)
@Alan_Duval
11 ай бұрын
Super interesting study and excellent presentation, thank you. Two questions arise for me: 1. I assumed you hadn't mentioned age due to it being an all-ages trial, and upon checking the paper, I see it was indeed 18-80 (the mean age being 59, so it leans towards the older). So, presumably, the next step is to establish whether there are differences between age groups, such as pre- and post-menopausal women and men split along roughly similar age lines, and this feeds into... 2. Did they make any distinction between visceral and subcutaneous fat, or is that also among the logical extensions?
@Chris-bm1gx
11 ай бұрын
Thank you extremely helpful ❤
@martinkil50
11 ай бұрын
For those who are returning to physical exercise having recently led a very sedentary existence, Qi Gong would be a good start. Slow gentle movements which includes stretching, balance, and straining your muscles against you own body weight. It can be as gentle or as strenuous as you want it to be. Here one I've used in the past - Eight Brocades Qigong Practice with English instruction - kzitem.info/news/bejne/o4dqmKtvh4x5mXY
@lasku0007
11 ай бұрын
Rather than BMI, the fat percentage/muscle percentage in the body should have been the control variable in the beginning for the accurate results, no?
@MrJW-jf3ue
10 ай бұрын
Thanks
@Cass-gi4kk
11 ай бұрын
Muscle is glucose storage area so if building muscle is of course better.
@immanuelkuhrt8508
11 ай бұрын
250 calories is a very light cardio session. A person weighing 50 kg (110lb) burns 250 calories just from walking 5Km (3 miles)
@Scottlp2
11 ай бұрын
Squats gotta be more metabolically demanding then leg presses eg pick a weight you can do 20 reps to parallel.
@חובבנחושתן
Ай бұрын
What about running uphill or walking uphill you do develop stronger muscles mainly leg muscles
@ChessMasterNate
11 ай бұрын
Well, I have been doing cardio. Just brisk walking 40+ minutes a day, for 9 weeks, and I have not lost any muscle, but I lost 18.6 lb of fat (according to my GE body composition scale). It says I still have 160 lb of muscle.
@litasantos75
11 ай бұрын
Dr Carvalho, pena nao ter videos em Portugues. Minha mae com 78 anos ainda gosta de aprender, mas nao fala Ingles. sera que podia recomendar algums videos em Portugues?
@maximmakarov3620
6 ай бұрын
Que pena nao tem resposta😢
@desertdeke
10 ай бұрын
Unless I missed it you never gave the time length of exercise
@TomSmith-cv8hk
11 ай бұрын
Resistance training is half my daily work tasks, 76kg 178cm 58yo. Skinny fat though (the fats stay in my blood) so have to watch calories just to keep glucose and triglycerides down.
@annettefowler4704
10 ай бұрын
Thank you 😊
@AndrewPawley11
11 ай бұрын
Very interesting. One point though - it's easier to do gentle cardio for longer than weights. You can walk further and for longer than you can run and certainly for longer than you can lift. So the cardio group may have benefited from raising their training volume past the level achievable by the weights group. I wonder if that would have had an impact? Clearly, that would have negated the idea of similar calories burnt by each group.
@leenysnell8804
11 ай бұрын
I think it will be more about growing muscle (resistance training) than just "calories burnt" - additional muscle means a higher uptake of glucose so reduces the spike in blood glucose
@AndrewPawley11
11 ай бұрын
@@leenysnell8804 Very fair point.
@BHDHScareQuotes
11 ай бұрын
What about the time spent on cardio remaining constant throughout that nine months - as we get more cardiovascularly fit, the way to get the same benefits on month 1 vs month 9 would be to either ramp up the duration or intensity. Was that considered?
@montrosetownsend3303
10 ай бұрын
Common sense tells me that limiting carbohydrates especially refined carbs on a regular basis and practicing intermittent fasting will reduce glucose levels. Just saying.
@teresawhite791
11 ай бұрын
hi Gil, I am 66 and would love to know what workout u gave to ur mom to do? R u willing to share? I know I am losing muscle and I am one of the small frame person. Thank u
@teresawhite791
11 ай бұрын
@@60-Is-The-New-30 I don’t u understand what u r trying to say. If u have to “bust ur butt” , then I guess any little workout u do is not helpful. That’s discouraging. Do u have any encouraging news for ppl over 60. Lol
@NutritionMadeSimple
11 ай бұрын
hi, it was some basic exercises with body weight (squats using a chair, calf raises, leg extensions) plus some with light weights (bicep curls, shoulder press, shoulder flies). very tailored to one's capacity and easy to increase or decrease load. you can find endless material on these exercises online. ideally work with a trainer if doing for the 1st time to avoid injury
@teresawhite791
11 ай бұрын
@@NutritionMadeSimple thank u
@RnW9384
10 ай бұрын
Question What about the ppl only do yoga ? Any studies on that and what's the results ?
@lesliesanger4255
6 ай бұрын
I do have a question regarding morning sugars. Exercising later in the evening may reduce the sugars but the subsequent endorphin rush leaves me lying in bed full of energy. I do exerice in the day, I go for a swim and a twenty minute gym - tone workout and works great for my day sugars but nighttime is a struggle.
@ClayHales
11 ай бұрын
It's interesting how there is a rebound effect after a few months. I wonder if changing exercise modalities would limit that. Say resistance training for 3 months then cardio for 3 months. Or would a more periodized approach limit the rebound.
@thirdreplicator
7 ай бұрын
Is resistance training recommended for people who have experienced a stroke?
@ItsAllGoodGames
10 ай бұрын
the problem is that resistance training is so goddamn boring... im more interested in muscle control, calisthenics from a skill based perspective is interesting at least.
@Susanonwow
11 ай бұрын
Stairs are magical. Painful but effective.
@mountaineer5596
6 ай бұрын
Is the difference between the two groups due to the cardio being performed for too short a time? Lifting weights will burn more glucose in the short time the exercise was performed. If the cardio was performed for a duration that resulted in an equivalent glucose consumption as the weight training, would the difference disappear?
@andreytan4189
11 ай бұрын
So what exercise is the best for lowering glucose level????
@kansashoneybadger7899
11 ай бұрын
Given that 40% of all adults in the U.S. are prediabetic, it is a shame that there are so many open questions on such an important medical issue.
@grapesofhypocrisy9842
11 ай бұрын
Is creatine good for elderly ppl? Heard it had brain benefits above the muscle and health benefits.
@anjalipatil3274
10 ай бұрын
What's your opinion about doing suryanamskar
@quisge
10 ай бұрын
Key take-away: any kind of resistance training at any age is super good for long-term health no matter what your health is.
@patriciaoverby9012
11 ай бұрын
OMG!!!This video is so informative for someone who is prediabetic. I have always said that as long as I exercise, I can keep my glucose under control. This enlightens me as to my need to concentrate more on weights though than hiking. I'm going to do a study of my own and see if I can control my glucose better with more weight training. I do a lot of the videos on KZitem....Burpee Girl, HasFit, ShapeFitness, etc.
@Kamon8888
11 ай бұрын
Anyone with lumbar herniated discs here who does strength training? I have several lumbar spine disc issues, bulging and herniated, and just had a L5S1 discectomy. How do I increase lower body muscle mass and strength when squat, lunge are not recommended?
@henry6451
11 ай бұрын
How come so many non overweight people have diabetes?
@marianne1959
11 ай бұрын
Doesnt surprise me ...intense cardio raises cortisol.
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