People with diabetes often wonder whether strength training is safe for them. The answer is YES! Strength training is one of the best things you can do for your body, especially if you suffer from diabetes. Training not only helps you to lose weight, reduces the risk of a heart disease, and improves your overall health, but it also helps your body to respond better to insulin, and improve the way it uses blood sugar. Let us see then how strength training should be performed correctly if you suffer from diabetes.
How Hard You Should Exercise
While your goal should always be to train hard enough to advance your strength and endurance, you should not push yourself too far. Whether you are a beginner or returning to exercise after some long period, aim for 40-60% of your heart rate, and after you progress raise that number to 60-80%. Your training sessions should last somewhere between 30 and 60 minutes, but take into consideration that you should always spare at least 5 minutes for warm up. Do 8-12 reps in each set, and adjust weights and the number of sets according to your current fitness level as the time goes by.
Of course, once your workout routine becomes more intense, or you simply feel that you are not progressing fast enough, you may consider using Amino Z supplements. You can do no harm by taking creatine as pre-workout and protein as post-workout supplement, but you should always check ingredients and consult your physician before consumption.
Which Exercises You Should Do
The choice of your routine will depend on your motivation (losing fat and becoming buff are two different things require drastically different approaches), but here are few exercises that will get you started regardless of your end goals:
- Curls – Hold a dumbbell in each hand, palms facing up, and then curl up your arms to bring the weights to your shoulders.
- Chair Dips – Sit at the edge of a sturdy chair, hold the edge with your palms, walk your feet forward, and slowly bend your elbows to lower your body.
- Wall squats – Place your back against the wall, and then bend your knees until you are in a sitting position. Hold for few seconds and then go back to standing.
Focus on regularity rather than intensity and do your best to exercise at the same time of the day to make training a part of your daily routine. Minimise the risk of hypoglycemia with meals – one 2 hours prior and one immediately after the exercise – stay hydrated, and start with lighter weights. They will not increase your blood pressure as much as some heavier loads.
Finally, we should mention one more very important thing – If you have type 1 diabetes (your blood glucose level is greater than 250mg/dl), you should skip strength training altogether. If that level is greater than 300mg/dl avoid any kind of resistance training without a prior consultation with your doctor.