Type 2 Diabetes - Endurance Exercise for Treating Insulin Resistance

Insulin resistance is the hallmark of Type 2 diabetes, so lowering this resistance is the goal of diabetes researchers and clinicians. Obesity, associated with low-grade inflammation, causes the secretion of molecules called cytokines, which result in insulin resistance in the muscles. Fat and inflammation are thought to be linked by oxidation reactions, which cause free radicals to harm your body cells.
Investigators at McMaster University in Hamilton, Canada, conducted a study on endurance exercise as a method of reducing the causes of insulin resistance. Their work, reported on in Nutrition and Diabetes in September 2013, included 18 sedentary men:

• 9 of whom were lean, and
• 9 of whom were obese.

Obese participants were found to have more oxidative damage, a higher degree of inflammatory molecules, more leptin, and lower adiponectin than the lean men. After 3 weeks of endurance training the obese individuals were found to have less oxidative damage, less leptin, and lower inflammatory levels.
From these results it was concluded that endurance training reduced blood levels of molecules associated with insulin resistance.
Leptin and adiponectin are hormones involved in handling fats in the body. Leptin is made by fat cells and has to do with eating habits. When leptin levels are high due to high levels of fat stores, the leptin should turn off the appetite, although, as every overweight and obese individual knows, that is not always the case.
Does leptin resistance exist? More research will undoubtedly elucidate the problem. Adiponectin is also a hormone made by fat cells, and it is thought to help increase the body's insulin sensitivity. Increasing sensitivity, of course, can help to prevent or control Type 2 diabetes. Producing an adiponectin medication is an intriguing possibility. In the mean time, exercises exist to help the body's own fat cells to release more of the hormone.
Endurance training or exercising is designed to increase the exerciser's stamina and ability to stay physically active. Athletes use endurance exercise to train for marathons, but even if you are not planning on entering a marathon, endurance training is good for your heart and muscles and helps to kickstart your metabolism.
Formal plans exist for marathon runners, but the basic idea is to run as long as you can and gradually build up both your running time and speed over several weeks. Bicycling or swimming laps can be used the same way. See your doctor for a physical examination and advice regarding a safe, sensible plan for exercise. Doing a little on a steady basis is better than trying to make up for a sedentary lifestyle all at once, so try to make time for some physical activity at least three times a week.

Type 2 diabetes is not a condition you must just live with. By making simple changes to your daily routine: adding endurance exercise to your physical training, its possible to protect your heart, kidneys, eyes and limbs from the damage often caused by diabetes, and eliminate some of the complications you may already experience.
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.
The answer isn't in the endless volumes of available information but in yourself.

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