type 2 diabetes cardio and strength is best

The answer is to do both cardio and resistance training. Dr Ron Segal and a team of researchers
in Ottawa, Ontario tried various combinations of cardio only, resistance only, both cardio and
resistance and of course being medical scientists they had to have a control group who did none
of this.

The exercise regime was not particularly tough but nevertheless showed excellent results. They
gradually got their test subjects use to exercising (by the way, the ages ranged from 39 to 70, all
had previous to this trial had been inactive and all had diagnosed type 2 diabetes), then had
them exercising 3 days a week.

The cardio gradually increased from 25 minutes a session up to 45 minutes a session. At the
trial introduction they were at 60% of maximum heart rate (for most people this feels
comfortable, even easy) then they stepped up to 70% maximum heart rate (which will make it
feel hard but not too hard).

The resistance exercise was twice a week for the introduction and then moved up to three times
a week. They started with a weight they could do 15 reps with but over the time of the trial the
weight went up so they finished with a weight they could only do 8 reps with.

The trial only lasted 26 weeks (including the 4 week introduction period) but within this 6
month period, control of blood glucose improved tremendously. The marker used by the
medical scientists was the change in the Hemoglobin A 1c value because this reflects blood
glucose levels over the previous 2 to 3 months. A 1% decrease in Hemoglobin A 1c is associated
with a 15% to 20% decrease in major cardiovascular events.
Doing weights & resistance but no cardio was good; cardio only (no weights &
resistance) was much better; but doing cardio and weights resistance was about
twice as good as cardio only and 3 times as good as weights resistance only.