If you have type 2 diabetes, then read our treatment program. It is necessary to learn from it that insulin resistance is the cause of type 2 diabetes - poor cell sensitivity to the action of insulin. Insulin resistance is related to the ratio of the mass of your muscles to the weight of fat on the abdomen and around the waist. The more muscle and less fat in the body, the better insulin acts on the cells and the easier it is to control diabetes.
Therefore, you need to do strength training to build muscle mass. For people with type 1 diabetes, strength training is also useful because it gives them the opportunity to feel healthier, look better, increase vitality and self-esteem. What is strength training? These are weight lifting (dumbbells and barbell), training on simulators, pull-ups and push-ups.
What is the benefit of strength training for diabetes?
Strength training in the gym leads to the fact that there is a beautiful relief of the muscles and increasing physical strength. But each person has these effects in their own way. You can watch a few people who are engaged in the same bodybuilding program. Some of them in a few months will become much stronger and more muscular, while others will have no changes at all. It is very dependent on the genes that the person inherited.
Most of us are somewhere between these two extremes. Someone as a result of bodybuilding becomes stronger, but apparently it is not noticeable. The other person, on the contrary, acquires relief muscles, but she does not give him real strength. The third gets both. Women strength training is usually done much stronger, but externally for them it is not too noticeable.
In any case, you will get huge benefits from amateur weightlifting. They will help you better control your diabetes, as well as other benefits - physical, psychological and social. Remember: cardio workouts save our lives, and strength training makes it worthy. Cardio workouts are jogging, swimming, cycling, rowing, etc. They strengthen the cardiovascular system, normalize blood pressure, prevent heart attack and thus save life. Strength training heals from age problems with joints, and also gives the opportunity to walk straight, not staggering and not falling. Therefore, as a result of training in the gym, your life becomes worthy.
At the same time, any types of physical activity increase the sensitivity of cells to insulin and improve the control of type 1 and type 2 diabetes.
How gym classes affect cholesterol
Vigorous exercise increases the level of “good” cholesterol in the blood and lowers triglycerides. Recent studies have also shown that strength training (anaerobic rather than aerobic) also lowers the concentration of “bad” cholesterol in the blood serum. What is good and bad cholesterol, you can find out in detail in the article “Tests for diabetes”.
Dr. Bernstein is almost 80 years old, of which 65 years he lives with type 1 diabetes. He regularly exercises at the gym in the gym and eats eggs for breakfast every day. In the book, he boasts that he has blood cholesterol, like an Olympic athlete. The main role, of course, is played by a low-carbohydrate diet. But strength training makes a significant contribution to this. Regular energetic physical activity reduces the risk of heart attack, stroke and clogging of blood vessels. This occurs because blood pressure is normalized, the pulse decreases at rest and the level of fibrinogen in the blood.
Bodybuilding is important not only for our muscles, but also for bones. Large-scale studies have shown that weight training helps increase bone density, reducing the risk of osteoporosis. Just like muscles, the body keeps its bones as healthy as they are used. If you lead a sedentary lifestyle and do not use your bones, then gradually lose them. Exercising the muscles strength training, you simultaneously strengthen the bones. In the end, all the muscles are attached to the bones. When the muscle fibers contract, the bones and joints move, they get the load they need and thus are protected from age-related decay.
How to organize strength training
Please re-read the restrictions on physical education for diabetes complications. Most of the restrictions are associated with strength training. At the same time, a set of exercises with light dumbbells for impaired diabetics suits almost everyone. It will be useful even if your diabetes has given complications to the eyes and / or kidneys. The exercises presented in it are so light that the risk of any complications is close to zero.
Even if you have space and finances in order to equip yourself a private room with equipment, it is still better not to do this, but to go to a public gym. Because there is someone there to teach you how to train correctly and make sure that you do not overdo it. The gym supports an environment that stimulates training, rather than fooling around. And the vast majority of home simulators are not used and are covered with dust.
Exercises with lifting barbell - the most dangerous in terms of injuries and excessive loads. Proceed to them last, when you already become an experienced “pumpman”. When you lift the barbell, someone should always be there and insure. You can do without a bar at all. Use dumbbells and work out on different simulators. It is advisable to use solid dumbbells, rather than those that consist of stacked heavy plates (pancakes). Solid dumbbells are safer because pancakes often slip off, fall and can injure your toes.
It is important to master as many strength exercises as possible to train different muscle groups. Pay attention to your hands, elbows, shoulders, chest, abdominal muscles, back and neck. Also, do all the simulators for different groups of leg muscles that will be in your gym. The lower half of the human body contains fewer muscle groups than the top, so there are fewer exercises for them. If you visit the gym every day, then one day you can do exercises for the upper half of the body, and the next day - for the lower half of the body. Because after anaerobic exercise, muscles really need more than 24 hours to fully recover.
Pushups - the most affordable strength exercises
In conclusion of this article, I want to draw your special attention to push-ups. This is the most accessible type of strength training, because it does not require you to buy dumbbells, barbell, exercise equipment. Do not even need to go to the gym. Push-ups can be great to do at home. I recommend to study the book “100 push-ups in 7 weeks”, which was written by Steve Spires.
If you are in poor physical shape, then start pushing up from the wall, from the table or from your knees. In a few weeks the muscles will get stronger, and it will be possible to push off from the floor. Pre-study the restrictions on physical education classes for diabetes. If push-ups are not suitable for your health, then use a set of exercises with light dumbbells for weak diabetics. Push-ups - the most affordable version of strength training, and at the same time very effective for improving health. They are perfectly combined with workouts for the cardiovascular system.