What Is CART and Why Is It Important?
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CART stands for Concurrent Aerobic and Resistance Training. It means combining two types of exercises: aerobic activities like walking or cycling, and resistance training such as lifting weights or bodyweight exercises. This combination is especially helpful for people living with type 2 diabetes and who are also overweight or obese.
Type 2 diabetes and obesity are serious health issues that can lead to heart disease, poor physical function, and a lower quality of life. Exercise is one of the best tools to manage these conditions. But instead of choosing between walking or lifting weights, research shows doing both can be even better.
The Research Behind CART
A recent study reviewed 20 high-quality trials involving over 1,200 participants. These people were all living with type 2 diabetes and were overweight or obese. The researchers wanted to see how CART compared to no exercise or other standard treatments.
The findings were clear. CART helped improve many aspects of health, even when body weight didn’t change much.
Benefits of CART for People with Type 2 Diabetes
Better Blood Sugar Control
CART helped lower fasting blood glucose levels, which means people had better control over their blood sugar. This is especially important in managing type 2 diabetes and reducing the risk of complications.
Improved Cholesterol and Fat Levels
Participants doing CART had:
- Lower LDL (bad cholesterol)
- Lower total cholesterol
- Lower triglycerides (a type of fat in the blood)
- Higher HDL (good cholesterol)
These changes reduce the risk of heart disease, which is a common problem for people with diabetes.
Reduction in Body Fat
While overall weight didn’t change much, body fat percentage went down in those doing CART. This means they were losing fat and possibly gaining muscle, which is a healthier outcome than just weight loss alone.
Stronger Heart and Muscles
CART led to improvements in cardiorespiratory fitness and muscle strength. People could walk farther and stand up more easily, which means daily tasks became easier and their quality of life improved.
How to Get Started with CART
You don’t need a gym membership or fancy equipment to benefit from CART. Here’s a simple weekly routine:
Aerobic Exercise (3–5 days a week):
- Brisk walking, cycling, or dancing for 30–60 minutes
Resistance Training (2–3 days a week):
- Bodyweight exercises like squats, wall push-ups, or lunges
- Use resistance bands or light dumbbells if available
Stretch and Cool Down after every session to prevent injury and improve flexibility.
Tips for Staying Consistent
- Start slow and gradually increase your workout time or intensity
- Keep a workout journal to track your progress
- Find a friend or family member to join you
- Choose activities you enjoy so it doesn’t feel like a chore
- If unsure, speak with a doctor or certified trainer before starting
Final Thoughts
CART is a powerful, natural way to manage type 2 diabetes and reduce the health risks associated with being overweight. Even without major weight loss, it improves blood sugar control, cholesterol levels, and physical function.
If you’re living with diabetes, talk to your healthcare provider about incorporating both aerobic and resistance training into your routine. It could make a big difference in your long-term health and well-being.