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Keeping fit and healthy is very important. Each age group has his own fitness activity in the midst of everyday life. It is, however, important to understand that not everyone has the same level of fitness and health. So each individual has to create an exercise regime based on his baseline health and fitness level. Doing so will prevent injury and even potential risk to life. I can set up a program designed specifically just for you.

Wednesday, April 24, 2013

Diabetes and Exercise

Since diabetes is a chronic condition, exercise alone is just one component of managing the disease. Diet is also critically important, which is why I encourage clients to keep a food journal.

Aim for 20–60 minutes of moderate-intensity exercise 3–4 days per week. (Walking and non-weight-bearing activities, such as water aerobics and cycling, are good choices.) However, I highly recommend daily exercise. Slowly warm up your muscles for at least five to seven minutes before aerobic exercise.

Perform Resistance training. Follow a lower-resistance, lower-intensity program with at least one set of exercises for the major muscle groups, with 10–15 repetitions, 2-3 days per week.


Stretching. After each workout, stretch the major muscle groups to the point of tightness (not pain) for about 15-30 seconds, 2–4 times per stretch.

Never bounce when stretching, which can cause you to pull a muscle.
 

Getting Back Into Shape

Some ask if losing weight should come before building muscle.

The standard caloric balance equation uses a formula of 3,500 calories equaling 1 pound. This means that in theory to lose 1 pound per week, you would need to create a deficit of approximately 500 calories each day below energy balance (the amount of calories it takes for you to remain at your current weight) either through food, exercise or a combination of both; 500 calories x 7 days/week = 3500 calories.
Effective fitness programs should include 3 major components: Cardiovascular exercises to primarily burn calories and increase stamina, strength training activities that promote muscle building, and flexibility or stretching exercises to help prevent injury (ACE, 2013). Resistance is key to building muscle and enhancing bone strength. There was a recent study that challenged the notion that the only way to build muscle is through heavy lifting (high weight/low reps). Researchers found that muscle gains were not only equally possible with low weight and higher reps, but that it may be easier and perhaps more appropriate for some populations to work out in this manner provided that the exercises are done to fatigue (Burd, 2012). It was the fact that individuals are working an exercise to the point of fatigue that appeared more important for muscle gains than the actual amount of weight lifted.
Therefore, an effective “get in shape” plan may include a simultaneous effort of reaching a healthy weight through reduced caloric intake coupled with a comprehensive fitness routine to help minimize lean tissue (muscle) loss along the way.

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