How many times a week do you workout? Hopefully, your answer is more than twice a week. Because if you want to lose weight, get stronger and leaner, and avoid cardiovascular disease or diabetes, spacing out your workouts too much won’t maximize these benefits. New studies also shed light on how more frequent workouts keep insulin and glucose levels in control.
Pumping iron have the greatest impact on muscle mass and the interval pattern – high intensity effort/short periods followed by recovery periods – that resistance training imposes. It’s one way to exercise to maximize glucose regulation and insulin sensitivity.
The Kettlebells Workout
But not just any kind of resistance training will be the most effective.
A study tested the same whole body circuit type workout consisting of 10 exercises, but one group did three sets of 10 reps and other did one set of 10 reps. The greater benefits in glucose regulation were observed with the higher volume group. However, insulin reduction was the same regardless of the protocol.
The message: Do a circuit type of workout, selecting eight to 10 exercises that work the major muscles, aiming for 3 sets of 10 reps. Do this routine three or four times a week leaving one day in between.
Marta Montenegro is an exercise physiologist, certified strength and conditioning coach and master trainer, who teaches as an adjunct professor at Florida International University. Marta has developed her own system of exercises used by professional athletes. Her personal website, martamontenegro.com, combines fitness, nutrition and health tips, exercise routines, recipes and the latest news to help you change your life but not your lifestyle. She was the founder of nationally awarded SOBeFiT magazine and the fitness DVD series Montenegro Method.
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