Cardio vs. Weights

When weight training is followed by aerobic exercise, researchers did not see a sudden drop in blood sugar, and participants were able to exercise for 30 minutes before blood sugar began to drop.¹

This is evidence that it may be better to start with weights followed by cardio to prevent unwanted blood sugar fluctuations.

Why?

Studies looking at type-1 diabetics performing aerobic exercise show a sudden drop in blood sugar within 10 minutes of exercise, but if they started with resistance training, there was not a sudden drop in blood sugar.¹

Within 45 minutes of starting with cardio, participants were highly likely to experience hypoglycemia (low blood sugar). However, when starting with resistance training, participant's blood sugar was more stable throughout the duration of the workout.¹

This is likely due to more counter-regulatory hormones released during resistance training, which causes insulin resistance.²

So what?

It may be better to perform resistance exercise before aerobic exercise, however, if you are someone who suffers from exercise associated with hyperglycemia (high blood sugar), you should perform aerobic exercise before resistance training.

It is important to remember that you might respond differently due to many reasons, and Haema can help you understand what works best for you and your unique body.

Version 1 of the app is now available for type-1 diabetics who have an iPhone and use a Free-Style Libre or Dexcom CGM. Fill out the form here, or reach out to us directly to get started.

Cheers!

Kelli, Co-Founder, Schedule a call here!

Sources:

1. Yardley JE, Kenny GP, Perkins BA, Riddell MC, Malcolm J, Boulay P, Khandwala F, Sigal RJ. Effects of performing resistance exercise before versus after aerobic exercise on glycemia in type 1 diabetes. Diabetes Care. 2012 Apr;35(4):669-75. doi: 10.2337/dc11-1844. Epub 2012 Feb 28. PMID: 22374639; PMCID: PMC3308306.

2. Rilstone S, Oliver N, Godsland I, Tanushi B, Thomas M, Hill N. A Randomized Controlled Trial Assessing the Impact of Continuous Glucose Monitoring with a Predictive Hypoglycemia Alert Function on Hypoglycemia in Physical Activity for People with Type 1 Diabetes (PACE). Diabetes Technol Ther. 2024 Feb;26(2):95-102. doi: 10.1089/dia.2023.0376. Epub 2023 Nov 27. PMID: 37943579.