Resistance Training & Metabolic Syndrome Prevention
The health benefits of any form of routine exercise have long been known. Now, medical experts have begun to prescribe resistance training for metabolic syndrome prevention. They often include it in heart health programs as well. Many metabolic disorders are still a bit of a mystery, but research is ongoing. RS training can help you stave off the symptoms and perhaps prevent it in the long-term.
Metabolic syndrome is often used as an umbrella term for a wide variety of symptoms. They are also high-risk factors for developing type II diabetes, cardiovascular conditions, and stroke. In fact, the signs thought to signal a metabolic issue are associated with most serious conditions.
Generally, metabolism is thought to be how you manage your weight. You must have a fast metabolism if you’re a skinny mini. When you have trouble shedding pounds and keeping them off, you’re usually tagged with one that’s sluggish.
Normal metabolic processes are chemical reactions for required bodily functions. When they are disrupted, it can compromise homeostasis. Elements which interrupts your body’s natural functions often results in disease.
Every time you work out, eat anything, play, or sleep, it involves a long list of metabolic actions. Your current health and genetic disease risks are directly tied to your metabolism. If you have a lean or slender build, try eating something carb loaded when you’re cold. It should immediately begin to warm you up. This is your amazing metabolism in action.
Vital Metabolic Functions
Some of your metabolic processes include producing vitamin D3, metabolizing fat, and synthesizing protein. Protein is required for muscle repair. During fat metabolism, your body stores fat as well as burns it for energy. Vitamin D enhances the immune system, protects your bones, and plays in lead role in vital muscle function. Every single one of these actions is essential for maintaining homeostasis.
When these crucial functions, fail it incites a chemical, domino effect. For example, the inability to produce the proper amount of insulin can lead to the development of diabetes. Obesity has been associated with metabolic syndrome. If a machine is slipping a bit in one area, other areas soon begin to show wear. Eventually, you have a major malfunction on your hands.
Metabolic syndrome is catching up to smoking as the leading cause of coronary artery disease. The exact interactions and mechanisms these two is still unclear, but they have been strongly correlated in multiple studies (1; 2).
RT as Disease Prevention
Medical experts believe that many cases of metabolic syndrome can be prevented through routine physical activity. Diet and lifestyle are also important, but a fitness program is an integral part of the prevention of many diseases.
While joining your local fitness center is a great start, so is setting up a home gym. You might consider taking up hiking or even rock climbing. Bouldering is considered an intense, overall body workout. Start where you are. Just move forward and don’t stop.
You should set both short and long-term goals. As you check off the small steps, your big goals will be easier to bust through. Both disease prevention and routine exercise require a bit of dietary knowledge. You don’t have to get a degree in science. Just pay attention to what you shove in your mouth.
- You need protein to build muscle.
- Clean carbs for high octane fuel.
- Good fats are also important.
- Don’t forget to treat yourself now and then.
The Wake Forest University pair with the School of Medicine to investigate the effects of resistance training against metabolic syndrome. They found that RT and reduced caloric intake improved a number of high-risk factors for metabolic disturbances. Some of these included cholesterol and triglyceride reduction. Subjects also experienced a loss of body fat (3).
The Institute for Sports Medicine and the University for Health Sciences also examined resistance training and metabolic disturbances. This study concluded that it improved blood pressure levels reduced glycosylated hemoglobin. RT also decreased fat mass in participants (4).
Glycosylated hemoglobin tests determine glucose levels. Counts in healthy persons should be no more than 7%. Levels of more than 9% demonstrate poor control. The above mention studies show resistance training can assist in diabetes management.
Another trial performed revealed comparable results. It also showed RT improved insulin sensitivity and enhanced glucose tolerance. It reduced muscle waste in aging persons. Subjects who participated in routine resistance training experienced increased bone density as well (5).
The terms strength training and resistance training are often used interchangeably. You can use equipment in both routines. No machines or free weights are actually required. Your own body weight and commitment are all that you need. Check out some examples of effective resistance training below.
- Squat Thrusters
- Plyometric Push-Ups
- Alternating Lunge Jumps
- Pull Ups
- High Knee Reverse Lunges
- Plyometric Lunges
Diet & Metabolism
Diet and nutrition are always important to any disease prevention or fitness program. The foods you provide can go a long way toward achieving improvements in both areas. Many of the same guidelines also apply to your results in each. Your diet should always consist of fresh, clean, and wholesome ingredients.
You want to include foods which assist your body in optimal metabolic function. Contaminated fuel will gunk up your finely tuned engine. You should make a point to munch on those which streamline nutrient delivery and your metabolic processes.
Vitamin E deficiency is one popular cause of metabolic syndrome. Some experts believe that those suffering from this condition require high levels. Increasing your dietary intake could help reduce symptoms associated with metabolic syndrome. Foods rich in vitamin E include spinach, hazelnuts, and sunflower seeds.