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.