Today is World Diabetes Day. Diabetes is one of the most common diseases that affects so many Americans and can prohibit some people from living a happy, healthy life. From always pricking your finger to check blood sugar levels, to constantly worrying and watching weight, diabetes constricts normal living for many people. But following a diet plan mixed with some consistent exercise can change these symptoms (or alleviate most of them in some cases) when done properly under the guidance of your preferred care physician. The following will lay out the basics of training and exercise that will not only help you get your body weight under control, but could change your life completely.
The Basics of Diabetes
One of the many complications of having diabetes is the sheer fact that the glucose level in your bloodstream is too high. For those with the more common type 2 diabetes, blood glucose levels being raised is no new news to them. Too much sugar in the blood is all based upon insulin and more specifically insulin resistance within your body. For example, when you eat, your pancreas produces the hormone responsible for converting food into usable energy (insulin). People with diabetes have a hard time forcing the sugar into the cells to be used up through exercise or just daily living and thus the pancreas is told to produce more insulin. Rather than getting the sugar into the cells (to be used up), the extra glucose is stored in the bloodstream and thus results in the disease. Also, not being able to produce enough insulin will yield similar results. Other things that contribute to diabetes are being overweight, genetics and even getting too much glucose from the liver as well.
Benefits of Training and Exercise
Many of those with type 2 diabetes struggle from this disease due to the fact that they are overweight. Many believe that diabetes is the cause of their weight gain (and this can be true in some cases), but the extra fat stored around the mid-section makes it even easier for glucose to be stored as fat tissue rather than being used for energy production. So by dropping some extra body fat, especially fat around the waist, will help you to assimilate the food you take in and also will provide some much needed energy that is lost from diabetes.
Finding a training plan that both fits the mold of helping individuals lose weight and get stronger as well as putting their heart health first and foremost can be tricky with all the pain that can incur. A great starter program would look something like the following:
Monday: Upper Body
Thursday: Lower Body
This would be ideal for any beginner who is very overweight and has not had much physical exercise experience. Although it may not sound like much to the average gym goer, this amount of volume when you’re not used to working out will help you see incredible results fairly quickly when paired with eating right.
For those of you who maybe suffer from type 1 diabetes, or are just more advanced, overall weight gain is not necessarily your main issue, rather it’s probably more heart health-based. If this is the case, and you have some experience with either your home gym or a gym you frequent, a sample routine might look something like this:
Monday: Push Day (Chest/Shoulders/Triceps) – paired with HIIT Cardio (15 min)
Tuesday: Pull Day (Back/Rear Delts/Biceps)
Wednesday: Legs- paired with HIIT Cardio (15 min)
Thursday: Rest/Steady State Cardio (30 min)
Friday: Full Body Session
Saturday/Sunday: 1 hour of cardio total/Rest/Recovery Stretching
As you can see, this workout regime is a lot more demanding, but if you can handle it, it will be more beneficial to you. This is not just good for your body from a physique perspective, but also the different types of cardiovascular exercise you’ll be doing (HIIT and LISS) will help work your heart and improve your overall health. If you suffer from type 1 diabetes, this could be more demanding than you desire. Since fatigue is more prone to these individuals, be sure to consult your physician if you’re any sort of a beginner or if you’re looking to do a little more with your routine than you presently do to ensure safety.
Take Home Message
Although both types of diabetes can pose threats and dangers to the general health of those suffering from the disease, implementing some exercise and diet programming into your daily routine will help you make the most out of your life with either disease. Dealing with diabetes is a tough battle, but do your body some good for the long haul by ensuring you become the strongest, fittest and healthiest you can through working out!