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Best time to exercise for insulin resistance and how to improves insulin sensitivity

Best time to exercise for insulin resistance? How Physical exercise improves insulin sensitivity? Because the muscles release microRNAs that facilitate the task of insulin, according to the results of a study that may help treat metabolic syndrome and diabetes. In this article, we will discuss all under the topic “exercise improves insulin sensitivity.”

Physical exercise’s practice causes a beneficial impact on metabolism through a mechanism by which muscles release specific microRNAs transported in small vesicles (exosomes) and allow the liver to express particular genes that improve insulin sensitivity. Scientists from CIBERDEM carried out a study and the August Pi I Sunyer Biomedical Research Institute (IDIBAPS).

The microRNAs are small molecules that can regulate gene expression. Almost all cells can secrete them. They are distributed throughout the body through the blood inside exosomes. Small nanovesicles capable of transporting. It has been revealed as a potentially very relevant system for intercellular communication.

Several pathologies, including metabolic diseases, are related to changes in circulating microRNAs in the blood. Therefore, they can serve as biomarkers to improve the diagnosis of diseases and monitor the response to treatments. The findings of this research, which have been published in PNAS, may contribute to developing new treatments for type 2 diabetes and metabolic syndrome.

What is insulin & why?

Before discuss exercise improves insulin sensitivity, let’s talk about insulin. Insulin is a hormone secreted by the pancreas. When you eat, your blood sugar will rise after you digest food. Insulin acts on cells and combines with cells to store glucose in muscles as glycogen (muscle energy source) or fat. If you are healthy, your body prefers to replenish glycogen first and only store excess glucose as fat.

When insulin resistance occurs in your body, cells cannot easily bind to insulin. The human body must secrete more insulin to get high blood sugar in the blood circulation. High insulin levels can increase fat storage, which is one reason high insulin levels are associated with obesity.

So, Lets talk about, Best time to exercise for insulin resistance and how to improves insulin sensitivity.

A communication mechanism between muscle and liver

The study authors administered exosomes from trained mice to sedentary mice. They found that the latter could modulate specific genes’ expression in the liver, which improved the treated animals’ insulin sensitivity.

As the researchers have explained, “the study reveals a communication mechanism between different organs, in this case, muscle and liver, little explored to date. And provides a new therapeutic target for the treatment of type 2 diabetes and metabolic syndrome.” And they have also pointed out that “this new route is of particular interest for those patients of advanced age or with problems of physical frailty that prevent them from making intensive efforts.

improve insulin sensitivity
improve insulin sensitivity

Losing 10% of your weight may be enough to control type 2 diabetes.

People with a recent diagnosis of type 2 diabetes could control blood glucose levels and reverse the disease with a healthy diet low in fat and sugar, allowing them to lose 10% of their weight. Let’s see how exercise improves insulin sensitivity.

When they lose enough weight, some patients with type 2 diabetes can reverse this pathology without taking drugs. A new study carried out at the University of Cambridge (United Kingdom) affirms that it does not take excessive weight loss to achieve it, but that just losing 10% in the first five years after diagnosis is enough to reach the remission of diabetes.

Previous studies indicated that reversing type 2 diabetes was possible by following a restrictive diet of about 700 calories a day for eight weeks (the more traditional low-calorie diets are about 1200-1500 calories). With this type of diet, the disease’s remission was achieved in the concise term in nine out of 10 recently diagnosed patients and half of those who had had this endocrine disease for more than eight years.

The problem is that these types of diabetic regimens are not easy for patients to follow, so they end up abandoning them. And for this reason, the team from the University of Cambridge decided to check whether it would be possible to achieve the same effect in the long term with less restrictive diets, and more comfortable and viable for the population, that is, with a more “achievable weight loss goal.”

See also; Diabetics take risks to weight losses.

Diet low in sugars and animal fats to control diabetes

The authors of the work, published in Diabetic Medicine, analyzed data from the Addition-Cambridge study, in which 867 individuals with newly diagnosed diabetes, between 40 and 69 years of age, participated. They found that in 257 – 30% – diabetes had improved five years later. Those who had managed to lose 10% or more of their weight in the first five years after diagnosis were twice as normalizing their blood glucose levels as those who did not lose weight.

For researchers, this goal is much easier to achieve since it is enough to follow a healthy diet rich in vegetables, low in animal fats and fast-absorbing sugars, and regularly practice physical exercise.

The team conducts a study called GLoW that looks at how blood glucose levels can be lowered with weight control. This paper compares the educational program that the British National Health Service offers today to people diagnosed with diabetes with Weight Watchers®, a company that provides weight loss programs in which calories are not counted but points.

In Spain, it is estimated that around 386 003 new cases of type 2 diabetes are diagnosed each year and that the current incidence is 11.58 cases per 1000 inhabitants. One of the most damaging aspects of this pathology is that around 43% of patients are unaware of their situation and are not diagnosed. Type 2 diabetes is one of the risk factors for cardiovascular and kidney diseases, among others.

Best time to exercise for insulin resistance and how to improves insulin sensitivity and there are many ways to improve it.

This is the Best time to exercise for insulin resistance

Nine ways to improve insulin sensitivity

When you want to change your body shape by reducing fat or increasing muscle, the first thing you should do is improve insulin sensitivity.

Insulin sensitivity is significant for the loss of body fat because when insulin resistance occurs in your body, your body is more likely to store fat. Insulin resistance can also cause inflammation in the body, causing a series of health problems.

In addition to making it difficult for the human body to lose weight and gain muscle, low insulin sensitivity also has the following adverse effects:

  • It will reduce your athletic ability.
  • Inhibit sleep, make the body easy to fatigue
  • Slow down the recovery of physical strength or wound recovery after training
  • Make muscle soreness and pain worse.
  • Can cause diabetes if left untreated
  • Increase triglycerides and increase the risk of heart disease
  • People with diabetes are more likely to suffer from other health problems (sleep apnea syndrome, nerve problems, intestinal problems, eye and foot problems, etc.)

Although there are a series of problems with low insulin sensitivity, don’t worry too much. We can do simple things every day to improve insulin sensitivity. This article will give you a quick understanding of how insulin works and what you can do now to improve it.

Easiest but most effective ways to improve insulin sensitivity

#1: Do strength training and anaerobic activities

improve insulin sensitivity
improve insulin sensitivity

Exercise is essential to increase insulin sensitivity because your muscles and cells are hungry for fuel during and after workouts. Let’s see how exercise improves insulin sensitivity.

Even if you don’t exercise, muscles consume most of the blood’s glucose (70% to 90%). Physical exercise fundamentally increases this demand. The increased sensitivity of cells to insulin will soon meet this high requirement for fuel, and your body will remain sensitive to insulin for at least 24 hours after exercise.

Studies have shown that all forms of physical activity can help improve insulin sensitivity. However, anaerobic exercise has the most significant impact on insulin because they increase your overall energy demand in your body. For every 10% increase in muscle mass, insulin resistance will decrease by 11%.

In addition to producing more muscle, anaerobic exercise can also improve the proteins and enzymes involved in insulin signaling (insulin can bind to cells to allow glucose to enter) and glycogen storage.

What is the Best time to do anaerobic exercise for insulin resistance, No specific time, do it your free time.

#2: Endurance exercise improves insulin sensitivity

improve insulin sensitivity

How Endurance exercise improves insulin sensitivity? If you like endurance exercise very much, it is also very beneficial to improve insulin sensitivity, although it is slightly different from anaerobic exercise. Endurance training can improve insulin sensitivity and reduce the amount of insulin needed to remove excess glucose from the blood.

The problem is that you can only experience the benefits of trained muscles, so if you like running, your leg muscles will be more sensitive to insulin, while your upper body muscles will be less sensitive.

▶ Method: Doing whole-body exercise is the best choice because the combination of aerobic exercise and endurance training can improve insulin sensitivity better than aerobic training alone.

So, What is the Best time to do Endurance exercise for insulin resistance, Morning with the fresh air is the best, try to do it morning time.

#3: Optimize your carbohydrate intake

The key to optimizing carbohydrate intake is your condition and genetic inheritance. For example, a passive obese patient will have a completely different level of carbohydrate needs and insulin resistance than an athlete who pays attention to his nutritional balance.

A 2012 study provided some insights: Experiments have shown that obese people adopt a low-carbohydrate, high-protein, and a low-sugar diet to improve insulin sensitivity more effectively than a low-fat the highly praised Mediterranean diet.

Compared with other dietary measures, a high-protein diet produced the most significant insulin sensitivity and body composition changes. It also significantly improves human body inflammation and blood lipids.

Researchers used high-protein dieters’ dietary habits as a feature of people with healthier insulin secretion: they eat more protein and vegetables and avoid high-sugar foods.

If you are often sedentary and overweight, try a low-carbohydrate (low-calorie less than 50 grams per day) diet. People who are thinner and have enough daily exercise limit their carbohydrate intake to 100 to 200 grams per day.

You can consume high carbohydrates on training days for professionally trained athletes and reduce intake on rest days.

#4: Foods that can improve insulin sensitivity

Vinegar, green tea, nuts, and spices are foods that can increase insulin sensitivity and improve the body’s ability to store muscle glycogen instead of fat.

For example, vinegar improves the pancreas’ function, allowing your body to release less insulin when consuming carbohydrates. It is helpful because when you eat high-glycemic carbohydrates, the pancreas tends to overestimate the amount of insulin required, thereby releasing too much insulin.

Vinegar is also known as a nutrient partitioning tool. It can increase insulin signals’ sensitivity to muscle tissue cells and make it difficult for energy to storing fat. Green tea, cinnamon, turmeric, and other spices were found to have the same effect. Nuts are also associated with improving insulin sensitivity.

 How to: When you eat high-carbohydrate foods, whether it is sweet potatoes, oatmeal, or pasta, you should pair it with an insulin sensitizer.

Foods that can be paired with high carbohydrates are as follows:

  • An acid like cider or vinegar, lemon
  • Pickled foods such as sauerkraut or pickled ginger
  • Spices such as cinnamon, fenugreek, turmeric
  • A cup of green tea before each meal
  • Walnuts, almonds, or other nuts

#5: Eat foods that lower blood sugar

That is the easiest way because some foods are very slow in raising blood sugar, which is more effective for regulating insulin release.

▶ How to do it: Foods high in natural fiber will reduce blood sugar response. These include most vegetables and antioxidant-rich vegetables such as berries and green leafy vegetables. For example, rainbow dishes are called anti-diabetic foods in Turkey. Scandinavia often uses dark berries to reduce the blood sugar response to large amounts of oatmeal.

See also five unpleasant truths about sugar-free chocolate.

#6: Optimize fat intake

When it comes to fat intake and insulin health

A few things should be certain:

  • Avoid large amounts of trans fats. Most of these are hydrogenated oils, usually used for baking and processed foods
  • Reduce the omega-6 fat intake of vegetable oils from safflower, sunflower, cottonseed, corn, rapeseed oil, and other vegetable mixtures. The easiest way to do this is to avoid processed foods
  • Increase intake of small amounts of omega-6 fatty acids such as nuts and micro-processed, cold-pressed olive oil
  • Balance your intake of omega-6 and omega-3 fats, eat equally, eat fish several times a week to obtain omega-3 fatty acids

Optimizing fat intake can improve insulin health because its fat use to build the outer lipid (fat) layer that protects cells. This lipid layer is very powerful, as it can flexibly improve the sensitivity of cells to insulin.

#7: Get enough magnesium

Magnesium is an insulin-sensitive mineral because it is a natural “insulin sensitizer” that positively affects every cell’s insulin receptor in the body.

For example, in a randomized study of overweight people, taking 365 mg of magnesium per day can significantly improve insulin sensitivity and glucose tolerance. At the end of the study, participants’ fasting blood glucose and blood pressure were significantly reduced.

Foods rich in magnesium include vegetables, especially Swiss chard, seeds (pumpkin seeds, sesame), nuts (almonds, cashews), broccoli, etc.

#8: Add resistant starch to your carbohydrates when cooking

Usually, when you eat high-carbohydrate foods, blood sugar will rise rapidly. However, some carbohydrates contain resistant starch, which does not react to enzymes in normal digestion. These foods have a much lower response to blood sugar, and the healthy bacteria in the intestines feed on resistant starch, creating a win-win effect.

After all, foods rich in resistant starch can cause you to absorb fewer calories while increasing insulin sensitivity.

Resistant starch is founded in unprocessed potato starch, green bananas, oats, peas, corn, and raw potatoes.

▶ How to: Cook carbohydrate foods, let them cool, and then reheat them to increase carbohydrate foods’ resistant starch content. This process changes the structure of carbohydrates and reduces the blood sugar response.

#9: Say no to liquid fructose

Liquid fructose can cause insulin resistance and increase abdominal fat when used in large amounts. Because the liver processes fructose, it does not stimulate insulin secretion like glucose. However, when the fructose you need to consume is very high and the liver cannot tolerate it, fructose can cause metabolic problems, interfere with insulin signaling, and store as fat.

▶ Methods: Avoid all fructose drinks (soda, juice, sports drinks), avoid processed foods (usually made with high fructose corn syrup) and stay away from tequila (it has higher sugar content than corn syrup). You can also choose low-sugar fruits and vegetables, such as strawberries, nectarines, grapes, avocados, and tomatoes.

Blood sugar does rise after exercise.

Exercise improves insulin sensitivity. It doesn’t mean sugar levels reduce. Some studies have found that when a person’s exercise intensity exceeds a specific limit, blood sugar levels will rise. This limit is generally 80% to 90% of the maximum heart rate (the maximum heart rate is generally 220-age). When the exercise intensity exceeds this limit, our breathing will become difficult, and we have to gasp to meet the body’s demand for oxygen. The sympathetic nerves are excited, stimulating adrenaline and norepinephrine release and stimulating the liver to convert stored glycogen into glucose and release it into the blood. When the rate of blood sugar rise is greater than the rate of muscle absorption of blood sugar, blood sugar naturally rises.

Proper exercise can take the initiative to lower blood sugar.

Exercise intensity is divide into three levels: low, medium, and high. Low-intensity exercise mainly uses fat, moderate-intensity exercise can significantly reduce blood sugar, and high-intensity exercise’s subjective feeling is very tired. To ensure that the exercise is adequate, we generally recommend that patients do moderate-intensity (a little hard work, heartbeat, and breathing speed up but not fast) aerobic exercise. Exercise at least 150 minutes a week (e.g., exercise 5 days a week, 30 minutes each time, not for two consecutive days without workout).

Moderate-intensity sports include brisk walking, Tai Chi, cycling, billiards, badminton and golf, fast-paced dance, aerobics, jogging, and swimming. However, some patients feel that doing high-intensity exercise is more conducive to lowering blood sugar, increasing the exercise intensity by themselves. As everyone knows, too intense exercise can cause blood sugar to rise instead of fall. For some patients, too much power has the risk of hypoglycemia. Therefore, proper exercise intensity plays a vital role in blood sugar control. When the exercise intensity is high, the exercise duration should be shortened accordingly. When the power is low, the duration of exercise is appropriately extent.

If the blood glucose is already high before exercise (such as fasting blood glucose>16.7mmol/L), it indicates that the insulin deficiency is severe. Exercising at this time will increase the burden on the pancreas and increase the lack of insulin. Cells cannot use sugar in the blood to provide energy. And compensatorily decompose protein and fat for energy, which can induce ketosis or ketoacidosis. It can be seen that the choice of exercise mode and exercise intensity for diabetic patients is not arbitrary but should carry out in a planned and step-by-step manner. Regular exercise can help control blood sugar, reduce cardiovascular risk factors, reduce weight, and improve happiness.

Why does blood sugar become high after exercise?

improve insulin sensitivity

Aerobic exercise refers to sufficient oxygen supply during exercise, characterized by rhythmic, non-interrupted, low-intensity, and long-lasting exercise. The benefits of aerobic exercise are to consume the remaining energy produced by sugar and fat, reduce the content of fat, and enhance insulin sensitivity.

When non-diabetic individuals perform the moderate-intensity exercise, the increase in peripheral glucose uptake is equal to glycogen production. The result is that there is no significant change in blood glucose levels. When type 2 diabetic patients perform moderate-intensity exercise, the muscles use sugar higher than the glycogen production, and blood sugar levels will drop. The insulin level is only typically reduced, even in patients who do not use insulin or use small amounts of secretagogues. Also, the risk of hypoglycemia due to exercise can occur significantly when the exercise time is extended.

And moving a short, high intensity can significantly increase catecholamines’ blood levels, resulting in increased glucose production. This increased blood sugar will last for 1-2 hours and will not return to normal levels after exercise stops. Even so, the beneficial effects of aerobic exercise are still valued. Regular aerobic exercise can reduce the weight, fat, incredibly visceral fat content of obese and diabetic patients, reduce lean body mass, improve insulin sensitivity, and increase glucose utilization.

Even in people who have not lost weight, moderate-intensity physical activity can reduce the risk of type 2 diabetes and minimize C-protein reflectance (CRP), which is an essential factor in increased insulin sensitivity metabolic control. Regular aerobic exercise has been valued and accepted by many scholars and patients as a necessary part of the treatment of type 2 diabetes.

It is recommended for adults, take at least 150 minutes/week of moderate to high-intensity aerobic exercise (40% to 60% of maximum oxygen uptake or 50% to 70% of maximum heart rate) and 60 to 75 minutes/week of high-intensity aerobic exercise. ( Greater than 60% of maximum oxygen uptake or greater than 70% of maximum heart rate). Aerobic exercise should be at least three times a week. Since a single exercise affects insulin sensitivity only for 24 to 72 hours, it is recommended that aerobic exercise interval should not exceed two days.

The latest guidelines recommend that adults should generally exercise 5 times a week of moderate intensity. As long as the body’s large muscle groups participate and ensure a continuous increase in heart rate, any form of aerobic exercise is beneficial. Successful weight management is a combination of diet, exercise, and behavioral correction. The amount of exercise that can successfully guarantee weight loss is approximately 7 hours a week. Target control can also be used, such as the amount of exercise set at 10,000 steps per day.

Diabetes-What is the correct way to exercise therapy?

Appropriate physical activity is one of the primary therapies for diabetes treatment. A considerable number of patients with type 2 diabetes can control their condition satisfactorily. All metabolic indicators can reach the standard only by implementing non-drug treatments such as diet adjustment and appropriate exercise. That’s the way exercise improves insulin sensitivity.

How exercise improves insulin sensitivity
How exercise improves insulin sensitivity

Can housework replace exercise?

Housework is a form of activity, but it is not comprehensive. Because housework is a simple mechanical, repetitive action, doing a certain kind of housework can only exercise a specific part of the muscles. The other part of the muscles is still in a leisure state. Therefore, in addition to doing some housework, diabetic patients should also arrange appropriate arrangements to participate in certain sports activities.

When some people with diabetes participate in physical activities or exercises, they believe that the more activity and the greater the exercise intensity, the more beneficial their health and the weight loss effect. That is a misunderstanding. Studies have shown that the reduction of body fat depends on the length of exercise time, not the intensity of exercise. Because at the beginning of various activities, the body’s glucose is consumed first, and fat is consumed after the glucose is consumed. Strenuous exercise is exhausted after consuming glucose, and it isn’t easy to continue to exercise. Therefore, fat consumption is not much, and the goal of weight loss can not continue achieved. Only sustained moderate-intensity aerobic exercise can consume excess fat because it mainly uses oxidized fatty acids for energy during this intensity exercise, and fat consumption is fast. Fat consumption is generally mobilizing after half an hour of exercise.

What is the Best time to exercise for insulin resistance?

For diabetic patients, evening exercises are better than morning exercises. Because the body’s blood viscosity in the morning is relatively high, it is easy to lead to thrombosis. At this time, it is also the peak period of a heart attack. Morning exercise on an empty stomach can quickly induce hypoglycemia. Dusk is an ideal time for exercise because, at this time, people’s heart rate and blood pressure are the most stable, stress ability is also the highest peak of the day, and the body’s ability to resolve blood clots has reached the best level. Therefore, 3–5 pm or 1-2 hours after dinner is a time worth recommending. People with diabetes should use early morning to 9 am as their “warning zone.” During this time, they should remain emotionally stable, and they should not participate in activities with large amounts of exercise.

What is the appropriate exercise intensity to improves insulin sensitivity?

Exercise improves insulin sensitivity. So, what are the appropriate exercise? After each aerobic exercise intensity reaches the proper heart rate, it should last for at least 20 minutes and gradually extend the exercise time to 30 minutes to 1 hour. After exercise, the subjective feeling is that the whole body is relaxed, slightly sweating, and the appetite was not reduced to feeling good.

Diabetes and strength training: can they coexist?

And everyone’s understanding of diabetes may be different. Some people have a lot. Some people are very few. For those who are already familiar with diabetes, it has recommended that you start reading the blood sugar control section. For others, only after a basic understanding of diabetes can they begin to discuss blood sugar control.

Diabetes is a disease that affects 16 million people in the United States, and 800,000 patients were added every year. Diabetes has many clinical symptoms, which can be divide into two categories. One type is insulin-dependent, also known as type I diabetes, which has a rapid onset, usually in young people. Symptoms typically appear after infectious diseases and destroy the insulin-producing cells in the pancreas. The body loses the ability to distinguish beta cells in the pancreas and damages them. Insulin is significant for lowering blood sugar. Losing insulin makes blood sugar very high. To maintain insulin levels, patients with this type of diabetes must Establish a stable supply of insulin. The second type of diabetes is called the non-insulin-dependent type, also known as type II diabetes.

Compared with type I, it is more insidious, and it is not too old to show symptoms. Although the cause of type 2 diabetes is still unclear, it is related to obesity and a sedentary lifestyle. The sign is the gradual loss of insulin response, and eventually, a physiological phenomenon called insulin resistance will form. While the effect of insulin decreases, the sugar in the blood will increase. The pancreas will produce more insulin to lower blood sugar. High insulin levels can act for a while, but the newly constructed insulin also loses its effect over time. A cycle was formed, which eventually leads to the simultaneous increase of insulin and blood sugar. The difference between the two types of diabetes is noticeable, and it must treat when doing training programs.

Blood sugar control

The maintenance of blood glucose levels in non-diabetic patients was carried out under a unique hormonal system. That manages both the increase in blood sugar—also, output of liver glycogen. The primary function of insulin is to remove blood sugar through three aspects. Muscles and other tissues use the first. Blood glucose needs the help of blood glucose transporters on the membrane to pass through the cell membrane. These proteins are called GLUT4 and are store in the muscle. When insulin is released, it activates the receptor in the cell and makes GLUT4 from the cell. Activate and start working. The presence of GLUT4 greatly enhances the muscle’s intake of blood sugar molecules: the second is to convert blood sugar into glycogen or triglycerides, thereby increasing sugar storage. The last aspect is to inhibit the decomposition of liver glycogen. In terms of lowering blood sugar, insulin is the only hormone, but it needs to raise when blood sugar is too low. It will release many blood sugar-regulating hormones, of which there are two hormones, one is cortisol secreted by the adrenal glands, and the other is the pancreas. The secreted glucagon will accelerate the decomposition of liver glycogen.

On the other hand, it will convert some non-sugar substances into sugar. The final result is that blood sugar returns to normal. The blood sugar control mechanism maintains a person’s blood sugar level in increased diet and exercise.

Movement effect

In aerobic exercises such as walking and running, muscles can use sugar without the help of insulin. The effect of insulin on sugar reserves will adversely affect exercise performance. Therefore, in the presence of adrenaline, insulin can The release is inhibited. Fortunately, the calcium ion mechanism in the muscle is activated when the muscle contracts so that GLUT4 starts without insulin. Many studies have also found that this phenomenon and related insulin response can maintain for 18-24 hours, not verified in insulin-dependent patients. Still, from our laboratory data, we know that the effect of sugar used on elderly non-insulin-dependent (insulin resistant) patients Lasting for up to 18 hours, aerobic exercise is a very stable state. The intensity is not high, and all diabetic patients recommend doing aerobic exercise. For insulin-dependent patients, exercise reduces insulin replacement. For non-insulin-dependent patients, this form of exercise allows them to control blood sugar better and reduce cardiovascular disease risk.

Some strenuous exercises, such as weightlifting, the energy required by muscles, are very high, and intracellular and extracellular sugars are needed. Although the calcium ion mechanism of ingesting blood sugar has been working, our research laboratory recently The completed study found that there will be short-term insulin resistance after training. The experiment tested the insulin response of non-diabetic men (23-25 ​​years old) immediately after a group of running or weight training. The exercise intensity was set at 70% and tested. In addition to the maximum oxygen uptake and 1RM, both methods produced similar insulin responses in blood glucose absence. Still, after 45 minutes of blood glucose supply after training, different insulin responses appeared. For the aerobic subjects, the insulin response is the same as before, but the weightlifting subjects significantly increase insulin levels. Many studies have found that eccentric exercise can damage the cell membrane. This damage will cause an increase in creatine kinase, and there is evidence that After training, his presence will affect the action of insulin and the activity of GLUT4. Compared with running, strength training will have higher eccentric contractions and produce a large amount of muscle damage. Therefore, this type of training is a problem for diabetic patients. Potential risks, unless they carefully monitor their blood sugar levels and insulin doses.

Training advice

The training instruction given to diabetic patients is essentially the same as that of non-diabetic individuals. Still, at the beginning of training, the condition of diabetic patients must assess. This article is not long enough to explain how to evaluate, so I suggest you read American Diabetes Association’s Guidelines for Diabetes Mellitus and Exercise.

Training should start with low-intensity aerobic and then slowly to medium-intensity to build a better cardiorespiratory capacity. Once the cardiopulmonary is within an acceptable level, the trainer should lift lightweight 6-8 times and train. For the upper and lower limbs, the main muscle groups focus on training techniques and increase the number to 10 reps in the first week. Calculate the weight of 1RM with the weight of 10RM, and calculate the training load of 50, 60, 70%, then use 50% of the load as the first group, 60% of the load as the second group, and 70% of the load as the third group If the load is accurate, the trainer should do less than ten reps in the last group. If it can do 12-14 reps, increase the weight and reduce the number to 8-10 agents.

These training suggestions are trendy, but I hope they can give you an excellent start. The training plan should base on the client’s physical condition, diabetes type, and clinical condition. If you do a pre-exercise assessment to monitor your blood sugar, then Everything will be more accessible.

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Dinesh Gamage
Dinesh Gamage
Scientist | Designer | Developer | Blogger


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