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Islets of Hope healthy living for persons with diabetes |
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Weight Training and DiabetesA great article about weight lifting in general and information about training with diabetes (from Diabetes Health) You can be active at any size! I was once 287 lbs and incorporated exercise into a lifestyle plan. If I could do it so can you! See my Before/After pics. Lahle, IOH Founder Did You Know? ... that exercise can cause hypoglycemia? Check your blood glucose before you exercise and afterwards. If you are active for a long time, or, feel any of the symptoms of abnormal blood glucose levels (high or low) check during exercise as well. ... that Diabetics store slightly less liver glycogen than non-diabetics, but the difference is not thought to be very important. In well fed people, the carbohydrate stores are: Muscle glycogen
- 1,700 cals
“What's The Point Of Exercising If I Have To Eat Every Time I Work Out?” The above links are for two excellent articles for those with diabetes interested in weight lifting and exercise by Richard Weil, M.Ed., CDE, is an exercise physiologist, Certified Diabetes Educator, and a Certified Strength and Conditioning Specialist. He is on staff at The New York Obesity Research Center at St. Luke's-Roosevelt Hospital Center in New York City and is in private practice. He has published dozens of articles on exercise, diabetes, and obesity, is on the editorial board of Diabetes Self-Management magazine, has contributed to the exercise chapters of several books, and speaks locally and nationally about exercise, obesity, diabetes, and health, to health professionals and the general public. He is currently involved in research investigating the effects of exercise on prevention of Type 2 diabetes in teenagers.
For a free online (or hardcopy) brochure on being active at any size visit NDDK. Walking . . . A Step in the Right
Direction. Active Living Every Day: 20 Weeks to Lifelong
Vitality Great Shape: The First Fitness Guide for Large
Women. Don't Weight: Eat Healthy and Get Moving
NOW! Water Exercise. Easy Does It Yoga. Real Fitness for Real Women: A Unique Workout Program for the Plus-Size Woman.Rochelle Rice. Warner Books, 2001. This book describes a 6-week introductory fitness program that includes warm-ups, aerobics, strength training and stretching techniques, and meditation. Photos of plus-sized women demonstrate the exercises. The book also addresses getting motivated, creating support, evaluating current abilities, and increasing self-acceptance. (I have had the pleasure of interacting with Rochelle when I worked for the PCOSA. She is an excellent writer, and has a heart for women.)
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Injecting insulin too close to exercise time, especially into muscles that will be worked during your exercise session can cause severe hypoglycemia. Why? Insulin may be more rapidly absorbed. Tips for Preventing Hyperglycemia and Hypoglycemia during exercise Mini Site Index Why exercise? Why exercise? Research has shown that physical activity can
Physical activity also plays an important part in preventing type 2 diabetes. A major government study, the Diabetes Prevention Program (DPP), showed that a healthy diet and a moderate exercise program resulting in a 5 to 7 percent weight loss can delay and possibly prevent type 2 diabetes. What is aerobic activity? Aerobic activity means "involving oxygen consumption by the body." Aerobic exercise requires the use of large muscles and makes your heart beat faster. Aerobic activities like walking, jogging, swimming, and cycling require a great deal of oxygen to make the energy needed for prolonged exercise. You will breathe harder during aerobic exercise. Benefits of aerobic activity Doing aerobic exercise for 30 minutes a day, most days of the week, provides many benefits. You can even split up those 30 minutes into several parts. For example, you can take three brisk 10-minute walks, one after each meal. If you haven't exercised lately, see your doctor first to make sure it's alright for you to increase your level of physical activity. Talk with your doctor about how to warm up and stretch before exercise and how to cool down after exercise. Then start slowly with 5 to 10 minutes a day. Add a little more time each week, aiming for 150 to 200 minutes per week. The benefits of regular aerobic exercise include:
What is anaerobic activity? "Anaerobic" means "without oxygen." Anaerobic exercise uses muscles at high intensity and a high rate of work for a short period of time. Anaerobic exercise increases muscle strength. Examples of anaerobic exercise include heavy weight lifting, sprinting, or any rapid burst of hard exercise. These anaerobic exercises cannot last long because oxygen is not used for energy and a by-product, called lactic acid, is produced. Doing exercises with hand weights, elastic bands, or weight machines two or three times a week builds muscle. When you have more muscle and less fat, you'll burn more calories because muscle burns more calories than fat, even between exercise sessions. Strength training can help make daily chores easier, improving your balance and coordination. Benefits of anaerobic activity (strength training) One of the major benefits of strength training is that it increases muscle sensitivity to insulin. Studies have reported that strength training can decrease insulin resistance by as much as 15% -- the same amount that oral medications can accomplish. Weight training increases glucose uptake by the muscles and helps the body store glucose. The stored form of glucose is called glycogen (people with diabetes store slightly less liver glycogen than nondiabetics). Glycogen must be replenished after exercise, so anything that helps your body to store glucose is a plus for people with diabetes. In well-fed people, glycogen stores are approximately: Muscle glycogen
- 1,700 cals To learn more about glycogen stores, weight lifting and special considerations for people with diabetes, read the Q&A section of Diabetes Health, "Weight Training and Diabetes." You can also read our Exercise Section for more information about diabetes and exercise, including blood glucose management. Weight training also increases your metabolism—even after you have finished with your workout. A faster metabolism not only helps you burn more calories, it helps insulin work better, too. Other benefits of strength training include:
What is weight-bearing activity? Weight-bearing activity is an important part of diabetes care, especially for women. Weight-bearing exercise simply means activities that involve body weight impact. Examples are running, walking, jogging, hiking, dancing, and lifting weights. Biking and swimming are not weight-bearing activities (but still a great form of exercise) since the bike or water carries your weight. Benefits of Weight-Bearing Exercise A recent study(1) involving women (participants were 67 women with type 1 diabetes and 237 women without diabetes; all were 33-55 years of age and had not gone through menopause) demonstrated a correlation between type 1 diabetes and reduced bone density that may lead to osteoporosis. Women with type 1 diabetes had lower bone density than those without diabetes and a third of women with type 1 diabetes reported having a bone fracture after age 20, compared with less than a quarter of those without diabetes Weight-bearing exercise can help reduce the risk of osteoporosis by building stronger bones. Walking, jogging, hiking, dancing, and lifting weights are some examples of weight-bearing exercise.
Special Exercise Considerations for People with Diabetes Before you begin exercising, talk with your doctor. Because diabetes can be accompanied by so many complications, your doctor will have to determine whether there are any signs of heart, eye, kidney, or nerve disease; things that need to be factored into an exercise plan. You may have to modify the type, duration, and intensity of activity but almost anyone with diabetes can still participate in some form of physical activity. If nerve damage from diabetes has made your feet numb, your doctor may suggest that you try swimming instead of walking for aerobic exercise. Numbness means that you may not feel any pain from sores or blisters on your feet and so may not notice them. Then they can get worse and lead to more serious problems. Make sure you exercise in cotton socks and comfortable, well-fitting shoes that are designed for the activity you are doing. After you exercise, check your feet for cuts, sores, bumps, or redness. Call your doctor if any foot problems develop If you have high blood pressure or eye problems, some exercises like weightlifting may not be safe. Or, you may need to avoid exercises that raise blood pressure, which can further damage the eyes. That means replacing sit-ups, calisthenics, and weight lifting with low-impact aerobics and non-jarring activities such as walking. It is important if you have diabetic retinopathy, that you also see your opthomologist before lifting weights. Weight lifting can increase your blood pressure and put your eyes at further risk. He/She may suggest another activity, or specify which weight lifting exercise are safe for you, or may simply limit the amount of weight that you can lift. The American Diabetes Association discourages power lifting (bench press, dead lift, and squat) if you have moderate non-proliferative retinopathy. And, if you have high blood pressure weight lifting may not be safe for you. You will need to talk with your diabetes educator or doctor about an exercise plan. Exercise can either raise or lower your blood glucose levels so it is important to check your blood glucose before, during, and after exercise. For more information, see: What can a physically active lifestyle do for me? References
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