How Exercise Improves Insulin Resistance in Perimenopause: Why Both Strength and Cardio Matter

Exercise is a critical component of managing insulin resistance, particularly for women in perimenopause. But what type of exercise works best—strength training or cardio? As it turns out, both types of exercise offer unique benefits that can improve insulin sensitivity and metabolic health during this transitional phase.

Why is Exercise Important for Insulin Resistance?

Exercise helps the body respond better to insulin by increasing the uptake of glucose into muscle cells. This is especially important for women in perimenopause, who are more prone to insulin resistance due to hormonal shifts. Regular physical activity can help improve body composition, reduce abdominal fat, and increase lean muscle mass, all of which play a role in managing insulin levels.

Strength Training: The Benefits of Building Muscle

Strength training exercises that target larger muscle groups can significantly improve insulin sensitivity. As muscle mass increases, the body becomes more efficient at utilizing glucose for energy, helping to regulate blood sugar levels. Studies have shown that resistance training reduces insulin resistance and contributes to better metabolic outcomes in women, particularly those in menopause.

Cardiovascular Exercise: Reducing Abdominal Fat

Cardio workouts, such as running, cycling, or aerobics, are great for reducing fat mass—especially abdominal fat, which is linked to insulin resistance. Aerobic exercise also helps improve cardiovascular health, making it a valuable addition to any exercise routine aimed at managing insulin sensitivity.

Combining Strength and Cardio: The Best of Both Worlds

The most effective way to combat insulin resistance is to combine both strength training and aerobic exercise. Research shows that this combination offers the most comprehensive benefits, improving muscle mass, reducing body fat, and enhancing overall metabolic function.

Conclusion

If you're struggling with weight gain or changes in muscle tone during perimenopause, incorporating both strength training and cardiovascular exercise into your routine is a powerful way to manage insulin resistance and support your overall health.