Hormonal
Strength training (30 minutes, 3 times per week for 6 weeks) significantly increases insulin-mediated glucose uptake and GLUT4 content in skeletal muscle of patients with type 2 diabetes, independent of muscle mass increases.
If you have type 2 diabetes, you do not need to spend hours in the gym to improve your insulin sensitivity. A short, focused strength training session (30 minutes) three times a week is sufficient to increase glucose uptake in your muscles. Focus on compound movements like leg presses and knee extensions, progressively increasing the weight so that the last few reps are challenging. This low time commitment makes it easier to adhere to long-term.
In conclusion, we found that strength training for 30 min three times per week increases insulin action in skeletal muscle in both groups. The adaptation is attributable to local contraction-mediated mechanisms involving key proteins in the insulin signaling cascade.
Why this rating
Randomized controlled trial with within-subject controls (one leg trained, one untrained), though small sample size (n=10 T2D).
Source
Strength Training Increases Insulin-Mediated Glucose Uptake, GLUT4 Content, and Insulin Signaling in Skeletal Muscle in Patients With Type 2 Diabetes
Mads Holten et al. · Diabetes · 2004
DOI 10.2337/diabetes.53.2.294
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