Diabetes affects a huge number of Americans. Currently, 38 million adults in the U.S. have diabetes, and nearly twice as many have pre-diabetes. This is a serious health concern that calls for effective prevention and management strategies.
Exercise is often one of the first recommendations from health professionals for preventing or controlling Type 2 diabetes. This advice is backed by extensive research showing that regular physical activity, combined with a healthy diet, helps improve body composition and how the body processes insulin.
Cyclists are no strangers to the health benefits of exercise. Many begin cycling to get healthier. For these riders, improved health often becomes a key motivation and keeps them coming back to the sport.
Recent studies offer new insights about the best type of exercise for people with Type 2 diabetes, especially older adults. A 2024 randomized controlled trial studied 186 people with Type 2 diabetes aged between 55 and 66. The results showed that strength training significantly improved glucose control and lowered HbA1c levels, a key measure of blood sugar management.
This improvement was especially clear in people with a healthy body weight. The researchers explained that muscle loss, called sarcopenia, often happens as people age and is linked to developing Type 2 diabetes.
Another important finding comes from a 2023 meta-analysis. It found that the intensity of strength training matters. High-intensity strength training — which means lifting heavier weights — is more effective at improving diabetes control than low or moderate intensity workouts.
So, what does this mean for cyclists who want to improve their blood sugar levels? It suggests they should consider adding or increasing strength training in their routine. This might mean spending some time in the gym lifting weights or following a home-based strength program alongside their cycling workouts.
A practical guideline is to perform balanced strength training 3 to 4 times a week, using weights heavy enough to feel tired by the last repetition.
If you’re new to strength training, don’t worry. There are many resources available to help you get started or to take your workouts to the next level. As always, consult your doctor before starting any new exercise program to ensure it’s safe for you.
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