Strength Training in the Gym Helps Against Fatty Liver Disease
Strength training in the gym leads to a decrease in the rate of fatty liver, according to a new study conducted at Tel Aviv Medical Center and Tel Aviv University. Strength training, such as deadlifting weights, helps with this: “For patients who suffer from physical limitations or low motivation that prevent them from doing aerobic exercise, strength resistance training can be a successful alternative,” said Dr. Shira Zalber-Sagi, who is an expert on fatty liver diseases.
According to studies done in the past, fatty liver disease is defined as having a fat percentage that exceeds 5-10% of the liver volume. The disease affects about 30% of the public and is defined as the most common liver disease in the Western world. Being overweight, having diabetes, as well as excess lipids in the blood, and especially high triglyceride levels, increase the risk of developing fatty liver disease. If not kept in check, fatty liver disease can develop into cirrhosis of the liver.
Resistance Training to Combat Fatty Liver Disease
Fatty liver disease is usually asymptomatic, but patients with fatty liver disease sometimes report a feeling of fatigue and low vitality compared to healthy people. According to Dr. Zalber Sagi, patients often do not have the right amount of motivation to perform the recommended exercises, especially when it comes to aerobic activities, which can be time-consuming.
In the current study, conducted by a team of researchers from Tel Aviv University, Tel Aviv University, and Tel Aviv Medical Center, led by Dr. Shira Zalber-Sagi, Prof. Oren Shibolet, and Assaf Buch, the researchers decided to examine the effect of strength training – which is usually shorter and more focused than aerobic training – on fatty liver. The study involved 82 subjects between the ages of 20 and 65 who had been diagnosed with fatty liver disease by ultrasound in the last six months before the start of the study.
The participants were randomly divided into a resistance training group and a control group that was asked to do only stretching exercises. Participants in the study were asked not to change their physical activity habits during the study, to continue their regular diet, and to take the medications prescribed to them. During the study, the participants underwent a battery of tests to check their weight, blood pressure, liver enzymes, lipids, sugar, and insulin levels. Resistance training in the gym was defined according to a uniform protocol with the load adjusted to the patient’s abilities and involved several sets of different strength exercises using the arms, chest, and legs. The exercises lasted a total of 40 minutes at each session and were performed three times a week.
Strength Training Treats Fatty Liver
At the end of the three-month study, it was found that resistance training (i.e. strength training) in the gym led to a decrease in fatty liver disease according to the fat content measured in the liver, as found in the unique ultrasound test used in the study, which allows the quantification of liver fat (which is a method developed by Dr. Muriel Webb). “Strength training is not intended to significantly reduce body weight, and indeed, overall, there was only a very slight weight loss. However, it seems that strength training had a specific effect on the reduction of fat levels in the liver, as measured by the ultrasound examination.” Dr. Zalber-Sagi said.
The study also shows that training in the gym caused a significant decrease in blood cholesterol levels. “We hypothesize that physical exercise improves insulin resistance and therefore lowers the production of cholesterol in the liver and its level in the blood,” Dr. Zalber-Sagi said. In addition, this study demonstrates for the first time that resistance training led to a decrease in ferritin levels in the blood. Ferritin is a protein found in the liver and is used to store iron, but in addition, when its levels are increased, it is a marker of liver damage, and therefore, a decrease in its levels may indicate an improvement in the condition of the liver.
“It is now clear that lifestyle changes are the most proven and effective treatment for non-alcoholic fatty liver disease. We know how difficult it is to lose weight and to stick to a diet to maintain weight loss. Therefore, it is important to find other ways in which we can treat patients over time while maintaining their high quality of life. Anaerobic physical training is one of these ways.” Dr. Zalber-Sagi concluded.
