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Monday, February 21, 2011

Weight Training and your A1c Readings

Here is another link to the value of aerobic and weight resistance training to lower your A1C:

Lower Your A1C Link

I will also post an excerpt from web site here:

"Aerobic and Strength Training Good for Diabetes Control

Diabetes is a pretty big deal -- with rising obesity it has become the epidemic of this century. 23.6 million children and adults in the United States alone are affected (7.8% of the population). Add another 57 million (give or take) who have pre-diabetes, and we have a crisis on our hands that is projected to triple by 2050, and cost over 3.3 trillion (with a "T") by 2020.
It's now pretty common sense that exercise does improve blood sugar control in type II diabetics, however most studies focus on singular exercise interventions.
But, a study from the Journal of the American Medical Association examined the effectiveness of both aerobic, strength training, and combined aerobics and strength training protocols when it comes to haemoglobin A1c levels (a measure of how much sugar is sticking to cells and hence a good predictor of long term elevated blood glucose). Here are the details.

Study Parameters

  • 262 men and women with type II diabetes
  • Average age 56 years
  • 9 month exercise program
  • Average Hemoglobin A1c levels 7.7% (normal levels are 4-5.9%)
  • 41 participants were assigned to the non-exercise control group; 73 to resistance training sessions; 72 to aerobic exercise sessions; and 76 to combined aerobic and resistance training.

Study Results

Hba1c Levels
  • - 0.34% combo group
  • - 0.16% strength training only
  • - 0.24% aerobic training only
The control group actually increased its use of diabetes medications, while the combination training group decreased its diabetes medication use."


There is more and more evidence that lifting weights, along with push ups, Pilate's, working with dumbbells, etc. has a significant effect on your A1C readings. I am now doing the 50-60 push ups every other day, doing abdominal exercises as shown in the video post on my Blog, doing curls with the weights, using 40 pound dumb bells to do squats, and dead lifts with the curling bar. I am now up to doing some circuit training going through two sets of each exercise.

I believe the answer to reversing diabetes, lies in doing a lot of things well and making multiple but gradual changes in your lifestyle. It is about portion control, reading labels, cutting carbohydrates and refined sugars, eating more veggies, drinking more water, giving up the sodas, and getting into both aerobic and weight resistance exercises on a regular basis 4 or 5 times every week. You also have to cut out the hydrogenated and partially hydrogenated oils and alkalize your PH.

I know, I know...................I sound like a broken record. Remember that  am just a guy with Type II diabetes who reads a lot. I keep repeating this same concept not only because it works, but because I am driving it into my own head at the same time I am preaching it to you.


God heals, and the doctor takes the fee. -
Benjamin Franklin

Exodus 15:26 (King James Version)

 26And said, If thou wilt diligently hearken to the voice of the LORD thy God, and wilt do that which is right in his sight, and wilt give ear to his commandments, and keep all his statutes, I will put none of these diseases upon thee, which I have brought upon the Egyptians: for I am the LORD that healeth thee.

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