Strength Training and Diabetes

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.

Using  Supplements

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.5892987840_1c84161716_o

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.


Additional Tips

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.

Strength Training and Diabetes Jan27


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Focus on Diabetes

Diabetes, to most people, is a bad, scary word. Diabetes conjures up images of sick people who need to obsess over food and put themselves in harm’s way on a regular basis. To this line of thought, diabetes is life sentence, and bad consequence of decades’ worth of bad eating and sloppy living, however what if we changed our focus on this type of thinking.

Does it have more to do with shame and guilt than with reality? Will type 2 diabetes really ruin you life? Read on to find out how, to many people, diabetes is a life saver rather than the kiss of death

Diabetes Will Encourage You to Focus on Nutrition.

When you develop diabetes, you will need to focus on what you eat, and you’ll need to keep in mind the ways in which what you eat affects your entire body. This may have have unexpected benefits.


Keeping your nutrition in mind when you plan, fix, and eat meals will leave you a healthier person in ways far beyond the ones related to your diabetes. If you speak to dietitians frequently, you’ll notice some patterns in their recommendations: don’t overeat; make sure you’re getting plenty of fruits, vegetables, and whole grains; avoid processed food and saturated fats; and get lots of exercise. The reason dietitians recommend these strategies is so many health situations is that these guidelines will benefit every part of your health.


So when you focus on your diabetes when planning your diet, you’ll be helping more than just your blood sugars. A diabetes friendly diet will help your heart, your energy levels, your brain, and much more.

Diabetes Will Help You Focus Your Routines

Diabetes will help you stay focused. Having to make decisions all the time is tiring. Before diabetes, you probably wasted time thinking about what to eat, when to exercise, and how to organize your life. You probably flip-flopped back and forth about how to run your life, how healthy you wanted to be, and how much effort you wanted to spend taking care of yourself.


Diabetes changes all that. When your doctor tells you that you need to cut out refined sugars and processed foods, to incorporate more exercise into your routine, and always maintain focus on what’s good for your body, you know for certain what you need to do. Many diabetes patients credit the disease with giving them purpose in life. When you have a clear problem, you have a clear goal.

Diabetes Will Give You Things to Think About

Despite all of its drawbacks, diabetes is interesting. When you develop the disease, you’ll have a lot to think about. When you research your condition, you’ll learn about many things: your blood, your diet, and your digestion. And you’ll have concrete examples of all of these things to look at everyday—eating certain foods will lead to higher numbers in your blood sugar charting, and you’ll be able to observe patterns. These are all fascinating topics which lead to a strange conclusion: having diabetes is intellectually stimulating.