Exercise is an integral part in preventing, delaying, and managing Type-2 Diabetes. But before you start if you've had a mostly sedentary lifestyle for a while it may be best to talk to your physician first and start slow with just some brisk walking.
The American College of Sports Medicine & the ADA recommend (article):
2.5 hours a week of moderate to vigorous physical activity --spread over 2-3 days
2.5 hours a week of moderate to vigorous aerobic exercise (cardio) --spread over 2-3 days
Moderate to vigorous resistance training --spread over 2-3 days
It could look something like this...
Monday: 1 hour aerobic cardio
Tuesday: Resistance training (weights)
Wednesday: 30-60 minutes of physical activity (walking dog)
Thursday: 1 hour aerobic cardio
Friday: Resistance training (weights)
Saturday: 30-60 minutes of physical activity (walking dog)
Sunday: 30 minutes cardio 30 minutes weights
How does it help?
"Both aerobic and resistance training improve insulin action, BG control, and fat oxidation and storage in muscle."
Aerobic exercises:
Walking
Cycling
Running
Hiking
Swimming
Cardio Machines
Dancing
Whatever you call that -->
Resistance training:
Free Weights
Kettlebells
Resistance bands
Medicine Balls
Sandbags
Machines
Or any other load bearing exercise.
Physical activity can "improve blood glucose control and can prevent or delay type 2 diabetes, along with positively affecting lipids, blood pressure, cardiovascular events, mortality, and quality of life. Structured interventions combining physical activity and modest weight loss have been shown to lower type 2 diabetes risk by up to 58% in high-risk populations."
Recommendations
The American College of Sports Medicine's Guidelines for Exercise Testing and Prescription
Interval training
HIIT Training
Allow no more than two consecutive days without aerobic exercise to prevent a period of excessive decline of insulin action.
Moderate to heavy weight training will lead to the optimization of skeletal muscle strength, insulin action, and blood sugar. (PROPER FORM IS IMPORTANT!)
Those with Type-2 Diabetes typically have more limited joint-mobility (collagen glycation). To avoid an injury you need the appropriate progression of resistance exercise. If you were sedentary don’t jump to heavy lifting. If you haven’t even walked in a while don’t start out running. Seriously, you could hurt yourself. We’ve seen it happen!
Begin moderate intensity 10-15 reps per set. When you increase the weight or resistance lower the reps (8-10) then build back up. First, a greater number of sets and lastly increase training frequency.
Resistance training prior to aerobic training lowers the risk of hyperglycemia (high sugar levels).
We are offering a Type-2 Diabetes 60 Day Challenge at a HUGE discounted rate for the last week of April!
April 22nd-30th
During the 60 days you will receive:
Customized workout program with options for:
Gym workouts
Quick workouts
At-home workout
or
Guided Walking Meditations
Start getting into a better headspace and get moving!
AND!
Daily nutrition lessons and nutrition habits
Weekly 30-minute Phone/FaceTime/Skype consultations with Taylor! ($500 value)
iPhone app to keep track of your progress, habits, and lessons
Diabetes specific recipes
Optional Daily/Weekly reminder text messages
AND MUCH MORE!
Interested? Click here to learn more!
**Disclaimer: Type-2 Diabetes is a serious chronic illness that may require medical attention and treatment. Please consult with your physician before starting a nutrition and fitness program.**
References
Colberg, S. R., Sigal, R. J., Fernhall, B., Regensteiner, J. G., Blissmer, B. J., Rubin, R. R., … American Diabetes Association. (2010, December). Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992225/
Riebe, D., Ehrman, J. K., Liguori, G., & Magal, M. (2018).ACSMs guidelines for exercise testing and prescription. Philadelphia: Wolters Kluwer.
Comentários