Among those who regularly exercise, some people like to run and some prefer lifting weights in the gym. While both have unique benefits, new research from Virginia Tech shows that weightlifitng is a better option than running if you are looking to control your blood sugar.

Using a novel training method, researchers at Virginia Tech wanted to test the effects of endurance and resistance training in mice fed a high-fat diet, which is a widely used model of obesity, hyperglycemia and type 2 diabetes.

What they found was that both forms of exercise helped the body clear excess sugar from the blood, but strength training was more effective in reducing subcutaneous and visceral fat, as well as improving glucose tolerance and lowering insulin resistance. Those are key factors in preventing and managing diabetes.

"We all want to live a long, healthy life," said professor Zhen Yan. "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."

While that is true, Yan said the two had not been tested side-by-side to see which was the better option. In order to do that, Yan had to create a way to simulate strength training for the mice.

The mice lived in specially designed cages and the food was accessed through a hinged door that was weighted. In order to access the food, the mice has to life the lid wearing a small shoulder collar that caused the mice to engage in a squat-like movement. The muscle contractions were similar to those of humans during resistance training and the load was gradually increased to mimic progressive strength training.

Mice in he endurance group were given open access to a running wheel and the control group lived in sedentary conditions.

Researchers monitored weight gain, body composition and fat distribution over an eight-week period. They tested exercise capacity on a treadmill and assessed heart and muscle function. They also measured the capacity of the mice to regulate blood sugar and looked at insulin signaling at the molecular level.

The novel approach allowed them to directly compare how the two different training styles affect obesity, blood glucose and insulin sensitivity in a manor that is similar to human exercise.

"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."

Click here to read more in the Journal of Sport and Health Science.