Resistance Is Far From Futile...It's the Best

Resistance Is Far From Futile...It's the Best

Jeri Ryan, as the Seven of Nine Borg in Star Trek: Voyager, claimed resistance was futile. Turned out not to be the case. In space, and right here on the home planet, resistance always pays —especially if you have type 2 diabetes and/or are pretty sedentary. According to a Canadian study published in the American Journal of Physiology, interval, resistance-based-exercise does wonders for blood flow and blood vessel dilation. And the benefits persist for at least two hours after working out. 

Researchers used a 20-minute, weighted-leg routine that included a three-minute warm-up, seven one-minute intervals at 85 percent of peak power, one minute of recovery time between each interval, and a three-minute cool down.  

Short and sweet! And that’s good, because only about 39 percent of folks with type 2 are physically active, even though it’s proven to slash the risk of complications including everything from kidney disease to heart problems. And those without type 2 who are sedentary (sitting for eight hours or more daily), increase the risk of premature death by almost 60 percent.

We suggest you combine the interval resistance routine with an interval walking routine (on a treadmill or outside), heading for 10,000 steps a day: Warm up for five minutes. Then walk at your regular pace for about a minute, followed by a 20- to 30-second burst of faster walking. Repeat this pattern for 20 minutes; cool down for five minutes. As you become stronger, try equal-length bursts of fast- and regular-pace activity. You’ll get stronger every day.

Medically reviewed in December 2019.

How does the amount of weight I lift affect my muscles?
Grant Cooper, MDGrant Cooper, MD
In general, lifting a heavier weight for 2-8 repetitions per set primarily exercises your type II mu...
More Answers
Is bodyweight training an effective form of resistance training?
Wendy Batts Wendy Batts
Yes! Bodyweight training is a great form of resistance training. When we normally think of resistanc...
More Answers
How much weight should I start lifting?
National Academy of Sports MedicineNational Academy of Sports Medicine
When starting resistance weight training for the first time, it is advisable to keep your intensity ...
More Answers
Can my child benefit from resistance training?
Dr. Mike Clark, DPTDr. Mike Clark, DPT
Research shows that resistance training is safe, effective, and necessary for kids. Resistance train...
More Answers