Exercise is a primary intervention to reduce the risk of developing Type 2 diabetes. Metabolic Syndrome, or “Pre-diabetes” is a syndrome associated with the simultaneous presence of three conditions: high blood pressure, high cholesterol and blood lipids, and obesity. Individuals with metabolic syndrome are at a greater risk of developing Type 2 diabetes, which is characterized by a resistance to insulin, a hormone that helps regulate blood sugar. Pre-diabetes exercise programs have been shown to reduce the risk of developing diabetes in persons with metabolic syndrome. Recently, Australian researchers compared 2 methods of resistive exercise in patients at risk for developing diabetes. One group of patients completed a gym-based exercise program with weight machines, (45 minutes at high-intensity with 8 machine-based stations at a Rating of Perceived Exertion (RPE)of 3 to 6 out of 10) while the other performed similar home-based exercises using body weight, hand-held weights, Thera-Band® Resistance Bands, and exercise balls.
- Week 1-6: Body-weight and hand-held weights
- Week 7-12: increased Rating of Perceived Exertion (RPE) to 4/10
- Week 13-18: Added Thera-Band Resistance Bands and exercise ball; progressed resistance when RPE was below 5
All patients received information on diabetes self-management as well. Both groups exercised for 18 weeks with progressive increases in intensity, followed by a 34-week maintenance program. More >
Juan Carlos Colado, PhD of the University of Valencia in Spain, compared the effects of strength training with Thera-Band resistance with aquatic resistance. He used the OMNI scale to quantify the intensity levels of both exercise groups. “We found the OMNI scale can be used successfully in strength training programs that don’t provide directly measurable resistance levels such as elastic and aquatic exercise,” said Colado. After 24 weeks, there was no significant difference between the training groups: both groups significantly increased their fat free mass, decreased their fat mass, increased their HDL levels and decreased their diastolic blood pressure. In addition, both groups significantly improved their physical performance after training. “Thera-Band and aquatic resistance are equally effective, but Thera-Band exercise is obviously more accessible and cost effective,” added Colado. Dr. Colado presented his findings at the TRAC 2009 meeting in Cancun, Mexico. Read the research abstract here.
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elastic resistance,
exercise,
exercise bands,
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Exercises,
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post-menopause,
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