Long-term strength training and insulin.

I have been telling clients and people that are interested in weight loss the importance of strength training along with a healthful diet and cardiovascular training. The three go hand-in-hand. It is that simple. Strength training for improving one's health and body composition, including the long term effects on insulin sensitivity, is equally important to cardiovascular training. Click on the link to see the study by
Hernán Jiménez O, Ramírez-Vélez R, concerning this.

Hernán Jiménez O, Ramírez-Vélez R.
Source
Programa de Profesional en Deporte y Actividad Física, Escuela Nacional del Deporte, Cali, Colombia.
Abstract
OBJECTIVE:
To assess the effect of long-term strength training on insulin sensitivity, lipid profile, and body composition in overweight and obese subjects.

MATERIALS AND METHODS:
A prospective, randomized, interventional study in 16 overweight or obese subjects aged 18-35years who were investigated before and at the end of 8weeks of strength training. The experimental group (n=8) followed a strength training program consisting of 4 sessions per week at 50% to 80% of repetition maximum (RM), estimated through the 1RM test. The control group (n=8) did not perform the training program. Glucose, insulin, total cholesterol, triglycerides, HDL-C, VLDL-C, and LDL-C levels and arterial index were determined. Insulin sensitivity was measured by calculating HOMA-IR (Homeostatic Model Assessment-Insulin Resistance). Indicators of body composition included weight, height, waist circumference, body fat, fat weight, muscle mass, somatotype chart and distance.

RESULTS:
At the end of intervention, the experimental group showed a decrease of insulin sensitivity (3.5±0.9 vs. 2.9±1.2; p=0.04), LDL-C (106.9±20.8 vs. 95.5±14.2; p=0.03), and arterial index (4.0±0.6 vs. 3.5±0.5; p=0.01), as well as an increase in HDL-C levels (43.7±8.8 vs. 46.9±5.6; p=0.04), while the control group remained stable. There were no significant differences between groups in body composition, somatotype chart and distance after training.

CONCLUSIONS:
In overweight and obese subjects, strength training for eight weeks improved insulin sensitivity and lipid profile without altering body composition.

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