Hormonal
Twelve weeks of moderate-intensity aerobic exercise improves insulin sensitivity in older, obese, sedentary adults with impaired glucose tolerance, regardless of whether caloric intake is maintained (eucaloric) or restricted (hypocaloric).
If you are an older adult with excess weight and pre-diabetes, committing to 5 days a week of moderate aerobic exercise (like brisk walking or cycling at 75% of your max effort) for 12 weeks can significantly improve your body's ability to handle insulin. You do not necessarily need to combine this with a strict calorie-restricted diet to see these specific metabolic benefits, although losing fat mass may offer additional advantages for fat oxidation.
The main finding of this study is that a 12-wk aerobic exercise training intervention improves... insulin sensitivity (clamp M) in older, obese, previously sedentary, IGT individuals, independent of total daily caloric consumption
Why this rating
Randomized controlled trial with a clear intervention and control (eucaloric vs hypocaloric), though small sample size (n=23) limits generalizability.
Source
Exercise and diet enhance fat oxidation and reduce insulin resistance in older obese adults
Thomas P. J. Solomon et al. · Journal of Applied Physiology · 2008
DOI 10.1152/japplphysiol.00890.2007
More from this paper
- While exercise improves insulin sensitivity regardless of diet, the enhancement of basal fat oxidation specifically requires the addition of caloric restriction to exercise training in older, obese adults.Good
- Exercise training improves leptin sensitivity in older, obese adults, evidenced by a new correlation between circulating leptin and basal fat oxidation that does not exist in the sedentary state.Good
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