it has been shown that insulin resistance It is one of the factors that most affect our health. Understanding IR, its acronym, as the inability of muscle, fat and liver cells to readily absorb glucose from the blood, resulting in the production of more insulin by the pancreas.
As Sergio Espinar explains one of his latest instagram postsIR is closely related to low-grade inflammation, which increases the risk of PCOS, diabetes, abdominal fat, cognitive impairment, cardiovascular risk, heart attacks, skin problems, etc.
Who is more likely to develop insulin resistance?
There is a very clear profile of risk factors, and this is those with a sedentary life, in which they are overweight or obese, and are over 45 years of age.
Also, if there is a direct relative (father, mother or sibling) with diabetes, and there is an apparent physical inactivity. Also, chances are higher if you have health conditions such as high blood pressure, abnormal cholesterol levels, or a history of gestational diabetes.
It is common that, in the context of the risk factors in which obesity is discussed, reducing carbohydrate intake is touted as a possible solution.
But this is not the case: While it is true that reducing carbohydrate load can help, it must be accompanied by other exercises. According to Walter Kempner, Professor Emeritus at Duke University, patients with insulin resistance and consuming more than 500 grams of carbohydrates can improve levels.
Sport as a way to combat insulin resistance
Fortunately, as experts have already indicated, exercise improves this resistance and glucose homeostasis, because when we contract muscles during training, “Transfer of GLUT4 vesicles to the sarcolemma of muscle fibers enhances glucose uptake“, as explained by Ismail Galancho, a specialist physiologist.
“Strength training increases glucose uptake by cells a hundredfold,” explains Sergio Espinar in his publication. “There is such a benefit that a person can see an improvement in their insulin resistance within a month of training.
Cordovan ends his publication with a phrase that goes beyond insulin resistance: “If your diet is right but you don’t budge, you are just a sick person who eats well.,
What training should be done to reduce insulin resistance?
Although Ismail talks about specific strength training, two important aspects should be kept in mind. On the one hand, the muscles working in the session improve. Therefore, strength training should not be abused, and perhaps opt for aerobic work, in which a greater number of muscles are worked.
In this sense, it should be borne in mind that aerobic exercise reduces the oxidative stress of perivascular adipose tissue, which has a beneficial effect on vascular relaxation.
But there’s more to insulin resistance and strength work: If training also causes muscle damage, as Ismael Galancho explains, “The first step would be to reduce glucose uptake by the muscle, causing degradation of the cytoskeleton to impair the translocation of GLUT4.,
However, this decline can last anywhere from four hours to a full day.Then a supercompensation effect occurs, improving glucose uptake by muscle tissue.,