Strength training, sometimes called resistance training, has also been known to improve glycemic control. With correct screening and supervision, strength training is safe and effective for people with type 2 diabetes, including older people.
What is Strength Training?
- it is a type of movement that forces the muscles to move against resistance
- works by the phenomenon known as the overload principle
- by overloading the muscle system with more than what it is normally accustomed to, muscle fibers increase in size and number, in other words they hypertrophy
- as the muscles become larger, they become stronger
Why do Strength Training?
- we need to develop our muscular strength because nowadays most of us work in jobs that don't require too much strength
- it also improves stamina and energy
- you are more able to deal with mental and social stresses when you are physically fit
- progressive strength training significantly improves blood sugar control
- positive changes in blood glucose levels are achieved and often exceed results achieved using conventional drug treatments
- research has found diabetics aged between 60 and 80 years benefit significantly
- keeping your muscles also helps with managing weight
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How Strength Training helps your Diabetes?
- it helps to manage and slow down type 2 diabetes
- muscle is the body's largest reservoir of tissue requiring glucose uptake from your blood
- larger muscle mass encourages your body to take up and use your blood sugars
- faster weight loss and easier maintenance of these losses
- it increases the body's insulin sensitivity
- the GLUT-4 protein is stimulated to increase sugar transfer to your muscles
- your muscles will become stronger, work harder and use up more of your blood sugars for energy
Strength training can be done with
- free weights or 'household weights' like soup cans
- elasticized resistance bands, the thicker the tube the greater the resistance
- working against gravity as in push-ups or squats
WHAT CAN YOU EAT IF YOU HAVE DIABETES
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Always consult your health care provider before beginning a new exercise program.
The combination of strength training or resistance training, and a weight loss program will help improve your blood glucose management. Would you like to learn more about 'How to Heal Type 2 Diabetes'?
Click here to download your free Trim Down Tips
Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your Type 2 Diabetes.
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