More Heart-Healthy Advice

Boston, MA – Men who do weight training regularly—for example, for 30 minutes per day, five days per week—may be able to reduce their risk of type 2 diabetes by up to 34%, according to a new study by Harvard School of Public Health (HSPH) and University of Southern Denmark researchers. And if they combine weight training and aerobic exercise, such as brisk walking or running, they may be able to reduce their risk even further—up to 59%.

This is the first study to examine the role of weight training in the prevention of type 2 diabetes. The results suggest that, because weight training appears to confer significant benefits independent of aerobic exercise, it can be a valuable alternative for people who have difficulty with the latter.  

The study will be published online in Archives of Internal Medicine on August 6, 2012. 

“Until now, previous studies have reported that aerobic exercise is of major importance for type 2 diabetes prevention,” said lead author Anders Grøntved, visiting researcher in the Department of Nutrition at HSPH and a doctoral student in exercise epidemiology at the University of Southern Denmark. “But many people have difficulty engaging in or adhering to aerobic exercise. These new results suggest that weight training, to a large extent, can serve as an alternative to aerobic exercise for type 2 diabetes prevention.” 

Type 2 diabetes is a major public health concern and it’s on the rise. An estimated 346 million people worldwide have type 2 diabetes, and diabetes-related deaths are expected to double between 2005 and 2030, according to the World Health Organization. More than 80% of these deaths occur in low- and middle-income countries. 

The researchers, including senior author Frank Hu, professor of nutrition and epidemiology at HSPH, followed 32,002 men from the Health Professionals Follow-up Study from 1990 to 2008. Information on how much time the men spent each week on weight training and aerobic exercise came from questionnaires they filled out every two years. The researchers adjusted for other types of physical activity, television viewing, alcohol and coffee intake, smoking, ethnicity, family history of diabetes, and a number of dietary factors. During the study period, there were 2,278 new cases of diabetes among the men followed. 

The findings showed that even a modest amount of weight training may help reduce type 2 diabetes risk. The researchers categorized the men according to how much weight training they did per week—between 1 and 59 minutes, between 60 and 149 minutes, and at least 150 minutes—and found that the training reduced their type 2 diabetes risk by 12%, 25%, and 34%, respectively, compared with no weight training. Aerobic exercise is associated with significant benefits as well, the researchers found—it reduced the risk of type 2 diabetes by 7%, 31%, and 52%, respectively, for the three categories above. 

The researchers also found that the combination of weight training and aerobic exercise confers the greatest benefits: Men who did more than 150 minutes of aerobics as well as at least 150 minutes of weight training per week had a 59% reduced risk of type 2 diabetes. 

Grøntved said that further research is needed to confirm the results of the study as well as to analyze whether or not the findings can be generalized to women. 

“This study provides clear evidence that weight training has beneficial effects on diabetes risk over and above aerobic exercise, which are likely to be mediated through increased muscle mass and improved insulin sensitivity,” said Hu. “To achieve the best results for diabetes prevention, resistance training can be incorporated with aerobic exercise.” 

Other HSPH authors included Eric Rimm, associate professor in the Departments of Epidemiology and Nutrition, and Walter Willett, Frederick John Stare Professor of Epidemiology and Nutrition and chair of the Department of Nutrition. 

Support for the study was provided by the National Institutes of Health (DK58845 and CA55075). 

“A Prospective Study of Weight Training and Risk of Type 2 Diabetes Mellitus in Men,” Anders Grøntved, Eric B. Rimm, Walter C. Willett, Lars B. Andersen, Frank B. Hu, Archives of Internal Medicine, online August 6, 2012.

Sports massage is a form of massage therapy that is tailored to treat the needs of athletes. The use and application of specific techniques is the foundation of sports massage, yet what distinguishes it from other modalities is the intention behind the therapy. Many of us might think of massage as relaxing and holistic. Sports massage, in contrast, is designed to achieve specific goals, such as increasing performance or treating or preventing injury. The purpose of a sports massage session can vary, depending upon numerous factors that are unique to each athlete. For instance, sports massage can be used effectively to treat conditions such as tendonitis, strains, sprains, and adhesions. It can also be used in conjunction with training schedules and conditioning programs to enhance performance, aid in recovery and reduce the potential for injuries.

The major applications of sports massage are recovery, remedial (to improve a debilitating condition), maintenance, and event (pre, inter, and post). An athlete can enhance his or her performance by knowing when to incorporate sports massage into a training routine. Healthy, injury-free muscles perform better, longer, and with less chance of injury.

Sports massage can help to optimize the positive factors that affect performance, such as healthy muscle and connective tissues, normal range of motion, high energy and fluid and pain-free movement, as well as inducing mental calm and improving alertness, and concentration. It also can help minimize negative factors such as dysfunctional muscle and connective tissue, restricted range of motion, low energy, staleness, pain, and high anxiety^(1a).

Sports massage decreases injury potential by helping to prevent acute injuries (muscle tears) as well as chronic injuries stemming from wear and tear (tendonitis). Regular massage allows the muscles and soft tissue to stay supple and healthy, lengthened and flexible and free from adhesions, thereby reducing the potential for injury. By increasing circulation and assisting the body’s healing processes and breaking down scar tissue and adhesions, sports massage can help chronic injuries get better.

Important Primary and Secondary Effects of Sports Massage^(1b)

Primary effects refer to the physiological and psychological condition of the athlete and include:

• Improved fluid circulation (blood, lymph),
• Muscular relaxation,
• General relaxation,
• Functional separation of muscle and connective tissue (i.e., breaking up adhesions),
• Connective tissue normalization (releasing areas of tension, etc.),
• Increased mental alertness and clarity, and
• Deactivation of trigger points. (A trigger point is a nodule of tight muscle tissue that can refer pain locally or to other areas of the body.)

Secondary effects refer to performance-related outcomes and include:

• Greater energy,
• Greater flexibility and range of motion,
• More fluid movement (i.e., referring to the quality of the range of motion),
• Faster recovery, and
• Pain reduction.

If you decide that sports massage is the right treatment for you, it is important to find a well-trained therapist. Check out if a practitioner has had training in sports massage from an accredited school. Currently, there is no national credentialing that signifies a person who has passed a test demonstrating a solid understanding of the foundations and techniques of sports massage, so you will have to ask a few questions. How many hours of training (in general) did they have? Was their school accredited by the American Massage Therapy Association? How many hours of training in sports massage did they receive? What kind of athletes have they worked with? Were the athletes training or competing at the time? Is your therapist an athlete (on any level)?

Many sports massage practitioners participate in races or competitive events, which increases their understanding not only of the uses and benefits of sports massage, but of other factors that go into being an athlete. For example, the length of time between the massage session and the athletic event directly relates to the depth of pressure a therapist should use. A knowledgeable therapist will know that a pre-event massage, which is meant to encourage general looseness, calls for less deep work than a regular “maintenance” massage. It is important that your therapist always errs on the side of caution when using deep pressure, and that they have an understanding of the psychology of an athlete and the physical demands of training.

One of the benefits of working regularly with the same sports massage therapist is that he or she can learn to feel what is “normal” for your tissue and body type and can keep a watchful eye on any changes that may signal the need to head off potential trouble spots. If an injury does occur, the therapist can join the team of health care practitioners helping you to recover. Here, the focus is on healing the injury quickly and effectively, minimizing the side effects of the injury and decreasing the chance of re-occurrence.

The use of sports massage in training routines varies depending on the athlete, the sport being trained for and the level of competition. It is important to mention that every athlete and every situation is going to be different, and that each person should research and find a plan that is most suitable for them. With that in mind, let’s take a look at how two different athletes used sports massage in conjunction with their training.

When Uta was competing in 5K to 10K races, or preparing for a marathon, she received sports massage twice a week. Usually, she scheduled her massages the day after one of her harder training sessions for the week. If that wasn’t possible, she would allow herself a treatment session on the same day as her hard workout, but she would wait at least 3 to 4 hours to let her body recover some from the training before addressing soft tissue needs. Getting regular massage during her intense training periods also helped Uta psychologically, by allowing her to give back to her body and take some time for herself.

Training for my first triathlon, I used sports massage regularly. I noticed that I could identify potential problems and head them off before they became an impediment in my training. I also felt, during the most intense training periods, that taking the time to give back to my body really helped me to feel like I was rounding out my training program. Having time to recover, making the effort to work my muscles and being in tune with my body, all played integral roles in my ability to train as hard as I did, without hurting myself.

Getting regular massages during training is a great way to generate feedback for yourself about how you are doing. The more feedback you can gather about performance and training, and how your body is responding to it all, the better informed you will be about how you can compete and recover from competition. Sports massage, therefore, can be a great tool for athletes in their training. It provides myriad benefits, including increasing performance potential, speeding recovery time, and reducing the prevalence of injuries. And let’s not forget the wonderful relaxation, stress relief, and whole body integration that everyone—not just the athlete—can obtain from massage!