Combining resistance training with aerobic exercise is best!

Step-ups are resistance training for legs

I exercise roughly 4 times/week. Half of the time, it’s to do resistance training. This can be done without gym equipment. Resistance training builds muscle; muscle burns fat 24/7!

Now comes a study in middle aged diabetic people showing that such a combined regimen is better at lowering long-term blood sugar levels (as measured by levels of Hemoglobin A1C) than no exercise or just one type alone. The combo group also lost the most inches at the waist.

In the aerobic group, they started off for an average of 40 min on treadmill, 2.9 mph, 2% grade, three times a week.  By the end of 9 months, they an average of did 37 min on treadmill, 3.1 mph, 7% grade, three times a week.  I’ve generally done 30 min, 3.7 mph, 7.5% grade, twice a week.

Dr John Ellis MD

Board-certified anesthesiologist, with expertise in cardiovascular anesthesia and the implications of obesity and sleep apnea in anesthesia. See for professional information. Dr. Ellis has used the strategies in here to: (1) lose 120 lbs over 18 months, (2) stop all antihypertensive medicines, and (3) no longer need CPAP treatment for sleep apnea.

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