Benefits of Resistance Exercise JANE E. YARDLEY, PhD Fueling the - - PowerPoint PPT Presentation

Living Long, Living Strong: The Benefits of Resistance Exercise

JANE E. YARDLEY, PhD

Fueling the Body

Food

ATP

Carbohydrate, lipid (fat), protein Muscle contraction

Where is the Energy Stored?

• Lipids (fat)
• Adipose tissue (97.53%)
• Muscle (2.43%)
• Blood (0.04%)
• Carbohydrate (glucose)
• Muscle (79.52%)
• Liver (19.88%)
• Blood (0.60%)

www.linkpublishing.com http://themedicalbiochemistrypage.org/carbohydrates.html

What you burn depends on how hard you work

Low/moderate intensity (Aerobic)

Type of fuel

• Fat
• Glucose
• Amino acids

Storage area

• Adipose tissue
• Blood glucose
• Muscle

Key Hormones Insulin and glucagon

www.primusweb.com

High Intensity (Anaerobic)

Type of fuel

• Glucose

Storage area

• Muscles and liver
• Stored as glycogen

Key hormones Epinephrine, norepinephrine

What you burn depends on how hard you work

Key Differences

• Insulin and glucagon no longer major players
• EPINEPHRINE (a.k.a. adrenaline) is the boss

Fight or Flight Response

• Prepares body for action (sympathetic nervous system)
• Epinephrine and norepinephrine released
• Blood pressure, breathing, and heart rate increase
• Blood flow to muscle enhanced
• Fuels (glucose and free fatty acids) released from storage

into the blood

• Metabolic rate/fuel usage increases

Resistance Training is Good for You!

• Better body composition (more muscle, less fat)
• Improves bone mineral density
• Lowers risk of T2D
• Decreases resting blood pressure
• Improves lipid profiles
• Improves cardiovascular health
• Enhanced self-rated quality of life
• Lower risk of hypoglycemia than aerobic exercise for people with T1D

Types of f Resistance Training at t the Novice/Intermediate Level*

Main Goal of Training Program Weight (% 1RM) Reps per set Sets per exercise

• No. of

weekly sessions Velocity Rest between sets

Build Muscular Endurance

Light to moderate (50-70%) 10 – 15 (or more) 2 – 7 2 – 4 Moderate 1 minute

Increase muscle mass

Moderate (60-80%) 8 – 12 1 – 3 2 – 4 Slow to Moderate 1 to 2 minutes

Increase strength

Moderate (60-80%) 6 – 12 1 – 3 2 – 4 Moderate 2 to 3 minutes

Increase power and/or explosiveness

Variable 3 – 6 1 – 3 2 – 4 Variable 3 to 5 minutes

*Adapted from McArdle et al. Eds (2010) Exercise Physiology 7th Edition

More aerobic More anaerobic

Aerobic vs. . Resistance Exercise in T1D

a – significant change from baseline (aerobic) b – significant change from baseline (resistance) c – significant difference between aerobic & control d – significant change throughout recovery (aerobic)

Yardley et al. Diabetes Care 2013; 36(3): 537-42

Time of f Day and Duration

Turner et al. (2015) Scand J Med Sci Sports 24: e99-109

Resistance Exercise before Aerobic Exercise

• - resistance then aerobic exercise

○ - aerobic exercise alone

* - significant change from baseline † - significant change throughout recovery Yardley et al. Can J Diabetes 2013; 37: 420-426.

Lancet Diabetes Endocrinol. 2017 May;5(5):377-390.

Anaerobic Exercise Diet Recommendations

• Anaerobic exercise/high intensity interval training
• Start between 5 and 7 mmol/L
• CHO supplementation may be required for longer duration

(>60 minutes) sessions

• Meal with 45-65% CHO post-exercise to replenish glycogen
• Low glycemic index bedtime snack

• Multiple daily injections
• Nocturnal basal dose reduction of 20% post-exercise
• Post-exercise bolus may be needed for hyperglycemia, but may also increase

the risk of nocturnal hypoglycemia

• Insulin pump
• Reductions may not be required during exercise
• Basal rate increase can be used to treat exercise-induced hyperglycemia
• Nocturnal basal rate reduction of 20% post-exercise
• Bolus insulin
• No reductions recommended

Anaerobic Exercise In Insulin Recommendations

Questions? je jeyardle@ualberta.c .ca