Weightlifting beats running for blood sugar control, researchers find (2025)
Weightlifting beats running for blood sugar control, researchers find (2025)
研究发现：举重在控制血糖方面优于跑步（2025年）
Virginia Tech scientists at the Fralin Biomedical Research Institute show that resistance training outperforms endurance exercise in improving insulin sensitivity in obesity and Type 2 diabetes models. 弗吉尼亚理工大学弗拉林生物医学研究所（Fralin Biomedical Research Institute）的科学家们研究表明，在肥胖和二型糖尿病模型中，抗阻训练（举重）在改善胰岛素敏感性方面优于耐力运动。
Running may help burn calories, but when it comes to preventing diabetes and obesity, pumping iron might have the edge, according to preclinical findings from Virginia Tech scientists at the Fralin Biomedical Research Institute at VTC. 根据弗吉尼亚理工大学弗拉林生物医学研究所的临床前研究结果，跑步或许有助于燃烧卡路里，但在预防糖尿病和肥胖方面，举重可能更胜一筹。
The research, published Oct. 30 in the Journal of Sport and Health Science, compared the effects of endurance and resistance exercise in mice fed a high-fat diet, a widely used model of obesity, hyperglycemia, and Type 2 diabetes. 这项研究于10月30日发表在《运动与健康科学杂志》（Journal of Sport and Health Science）上。研究人员对比了耐力运动和抗阻运动对高脂饮食小鼠的影响，这种小鼠模型被广泛用于模拟肥胖、高血糖和二型糖尿病。
A team led by exercise medicine researcher Zhen Yan found that while both running and weightlifting helped the body clear excess sugar from the blood, resistance training was more effective in reducing subcutaneous and visceral fat, improving glucose tolerance, and lowering insulin resistance — key factors in preventing and managing diabetes. 由运动医学研究员严震（Zhen Yan）领导的团队发现，虽然跑步和举重都能帮助身体清除血液中多余的糖分，但抗阻训练在减少皮下脂肪和内脏脂肪、改善葡萄糖耐量以及降低胰岛素抵抗方面更为有效——而这些正是预防和管理糖尿病的关键因素。
“We all want to live a long, healthy life,” said Yan, professor and director of the institute’s Center for Exercise Medicine Research. “We all know the benefits of regular exercise. There is plenty of evidence in humans that both endurance exercise, such as running, and resistance exercise, such as weightlifting, are effective in promoting insulin sensitivity.” “我们都希望过上长寿、健康的生活，”该研究所运动医学研究中心主任、教授严震表示，“我们都知道规律运动的好处。大量人类研究证据表明，无论是跑步等耐力运动，还是举重等抗阻运动，都能有效促进胰岛素敏感性。”
But while both support metabolic function, a rigorous side-by-side comparison was lacking. Is one type of exercise better than the other? 然而，尽管两者都有助于代谢功能，但此前缺乏严谨的对比研究。那么，其中一种运动是否比另一种更好呢？
What they did
研究方法
To conduct the first direct, controlled comparison, members of the research team built something that had not previously existed: a mouse model of weightlifting. In this model, mice lived in specially designed cages where food was accessed through a hinged, weighted lid. To eat, the mice had to lift the lid while wearing a small shoulder collar, causing a squat-like movement that engaged the muscle contractions people use during resistance exercise. 为了进行首次直接的对照比较，研究团队构建了一个此前从未存在过的模型：小鼠举重模型。在这个模型中，小鼠生活在特制的笼子里，获取食物需要通过一个带铰链的加重盖子。为了进食，小鼠必须戴着小肩圈顶开盖子，这会引发类似深蹲的动作，从而产生人类在抗阻运动中使用的肌肉收缩。
The load was gradually increased over several days, mimicking progressive strength training. For the endurance group, mice were given open access to a running wheel, an established model of aerobic exercise. Control groups included sedentary mice on either a normal or high-fat diet. 负荷在几天内逐渐增加，模拟了渐进式力量训练。对于耐力组，小鼠可以自由使用跑轮，这是公认的有氧运动模型。对照组包括分别喂食正常饮食或高脂饮食的久坐小鼠。
Over eight weeks, the researchers monitored weight gain, body composition, and fat distribution. They tested exercise capacity with treadmill runs, assessed heart and muscle function, and measured how well the mice regulated blood sugar. They also analyzed skeletal muscle tissue to study insulin signaling at the molecular level. 在八周的时间里，研究人员监测了小鼠的体重增加、身体成分和脂肪分布情况。他们通过跑步机测试了运动能力，评估了心脏和肌肉功能，并测量了小鼠调节血糖的能力。他们还分析了骨骼肌组织，以研究分子水平上的胰岛素信号传导。
Using their novel model of resistance exercise, team members were able to directly compare how the two training styles affect obesity, blood glucose, and insulin sensitivity in a way that closely mirrors human exercise. 利用这种新型抗阻运动模型，团队成员能够以非常接近人类运动的方式，直接比较两种训练方式对肥胖、血糖和胰岛素敏感性的影响。
“Our data showed that both running and weightlifting reduce fat in the abdomen and under the skin and improve blood glucose maintenance with better insulin signaling in skeletal muscle,” Yan said. “Importantly, weightlifting outperforms running in these health benefits.” “我们的数据显示，跑步和举重都能减少腹部和皮下脂肪，并通过改善骨骼肌中的胰岛素信号传导来改善血糖维持，”严震说，“重要的是，在这些健康益处方面，举重优于跑步。”
Why this matters
研究意义
Diabetes and obesity are major public health challenges, fueled by sedentary lifestyles and high-fat diets. The findings underscore decades of clinical trials that show endurance, resistance, and high-intensity interval training all reduce HbA1c—a key measure of long-term blood sugar control — while also lowering body mass index, blood pressure, and improving quality of life. 糖尿病和肥胖是主要的公共卫生挑战，久坐的生活方式和高脂饮食加剧了这一问题。这些发现印证了数十年来临床试验的结果，即耐力训练、抗阻训练和高强度间歇训练都能降低糖化血红蛋白（HbA1c，衡量长期血糖控制的关键指标），同时降低体重指数（BMI）、血压并改善生活质量。
The new Virginia Tech study, which also involves collaborators from the University of Virginia, helps fill a critical gap by directly comparing voluntary running and weightlifting in a controlled, preclinical model of diet-induced obesity. 这项新的弗吉尼亚理工大学研究还涉及弗吉尼亚大学的合作者，通过在饮食诱导的肥胖对照临床前模型中直接比较自愿跑步和举重，填补了一个关键的研究空白。
“The findings also bring good news for people who, for any number of reasons, cannot engage in endurance-type exercise,” Yan said. “Weight training has equal, if not better, anti-diabetes benefits.” “这些发现也为那些因各种原因无法进行耐力运动的人带来了好消息，”严震说，“力量训练具有同等甚至更好的抗糖尿病益处。”
The researchers also saw changes in skeletal muscle signaling pathways that could inform new drug therapies for Type 2 diabetes. Interestingly, the benefits of resistance training were not explained by changes in muscle mass or exercise performance, suggesting unique metabolic mechanisms at play. 研究人员还观察到骨骼肌信号通路的改变，这可能为二型糖尿病的新药研发提供参考。有趣的是，抗阻训练的益处并不能完全用肌肉质量或运动表现的改变来解释，这表明其中存在独特的代谢机制。
Yan said the study underscores the idea that, while popular drug interventions like GLP-1 agonists can help with diabetes management and weight loss, they do not replace the unique, accessible, and comprehensive benefits of a well-balanced exercise program. 严震表示，这项研究强调了一个观点：虽然像GLP-1受体激动剂这类热门药物干预手段有助于糖尿病管理和减肥，但它们无法取代均衡运动计划所带来的独特、易于获取且全面的健康益处。
“The take-home message is that you should do both endurance and resistance exercise, if possible, to get the most health benefit,” said Yan, who is also a professor in the Department of Human Nutrition, Foods, and Exercise in the College of Agriculture and Life Sciences at Virginia Tech. “核心结论是，如果条件允许，你应该同时进行耐力运动和抗阻运动，以获得最大的健康益处，”严震总结道。他同时也是弗吉尼亚理工大学农业与生命科学学院人类营养、食品与运动系的教授。