By Mr. Sailendra S Raane
Director-Fitness Division, RESET-Holistic Living Concepts
If you have been living with Type 2 diabetes, it’s very important for you to regularly exercise, probably this is something you have been hearing since the time you have been diagnosed with the ailment. Working out and regular exercising is safe and something that is highly recommended for Type 2 diabetes patients and nothing better than performing the functional strength training exercises. Along with your suggested diets and medications, these resistant training exercises are vital to facilitate in lowering your levels of blood sugar and above all helps you maintain a healthy weight. When performed correctly, these fitness trainings have a major possibility to offer a safe and operative way to bring blood glucose under control, upsurge strength and recover the quality of life in individuals with diabetes.
Benefits
Resistance training (in the form of weight lifting done as suggested by your medical expert) is also a functional type of exercise that is beneficial for the vast majority of Type 2 diabetic patients. It offers better sleep and facilitates in managing stress. These majorly aid in improving muscle tone and in some cases leads to an increase in the size of muscles. Larger muscles have an ability to burn down more calories even when you are resting, hence steady strength training can help drop fat and regulate blood glucose 24 hours a day. It may also help condense the peril of heart ailments.
How Hard To Workout
The intensity at which you should start training, is totally based on your somatic condition, age and prior workout background. This is because something that may be a light exercise to one individual, may be harder one for the other. Thus your beginning level will be determined by your exercise background, physical status and the period of the exercise to be executed.
Strength Training Guidelines for Type 2 Diabetics
The total number of sets and duplications can be about one to two sets per workout, this is surely a good starting point for you. Replications can be considered in the similar manner as you would for an individual without diabetes. You must base your individual goals on your exercise tolerance. In general, make use of the lower repetitions/higher resistance for asset building and higher repetitions/lower resistance for stamina. Your rest period should comprise of about thirty to sixty seconds. In case of greater strength sessions a marginally lengthier (up to 2 minutes) rest period may be needed. As far as frequency is concerned having strength train at least 2 days per week is suitable in order to witness beneficial results from the type of exercise you are performing.
Length of Your Workout
If you are just beginning or returning to exercise after a long interval you must start by gradually building up to a target of around thirty – sixty minutes per session of exercise. Always ensure that you do sufficient warm up for around five minutes, this comprises of stretching by taking deep breaths.
Caution while performing Strength Training exercises
These workouts are not recommended for patients diagnosed with Type 1 diabetes. Refrain from performing these if in case your level of blood glucose is more than 250mg/dl or if you have high levels of ketones present in your urine. High urinary ketones signifies that your level of insulin is too low and your body is breaking down fats for fuel.
Diabetes is no curse. Try strength training exercises, these will positively make an effort to advance fitness thus averting any future snags.