Fitness & Training

Exercise Prescription for Diabetes

posted by FitnessFirst Team April 11, 2016 0 comments
exercise-for-diabetes

The main purpose of exercising for somebody who is diabetic is to improve muscular conditioning and increase glucose sensitivity.  When we exercise, our muscles require fuel to function after prolonged periods.  For somebody who is diabetic, exercising will help improve their blood sugar control.

Aerobic Exercise Prescriptions

  • 4-6 times per week
  • 20-60 minutes
  • Low –Moderate Intensity
  • Walking, Cycling, Cross Trainer, Rowing.

cycling

 

Resistance Training Prescriptions

  • 2-3 times per week
  • 20-40 minutes
  • Low –Moderate Intensity
  • Machines, Free Weights, Circuits.

cardio-machines

Example Workout

  1. Dumbbell Chest Press                   3 x 10-12 Reps                   60 seconds rest
  2. Rope Pushdowns                           3 x 10-12 Reps                   60 seconds rest
  3. Dumbbell Shoulder Press             3 x 10-12 Reps                   60 seconds rest
  4. Dumbbell Lateral Raise                3 x 10-12 Reps                   60 seconds rest
  5. Lat Pulldown                                 3 x 10-12 Reps                   60 seconds rest
  6. Leg Press                                       3 x 10-12 Reps                   60 seconds rest
  7. Walking Lunges                            3 x 10-12 Reps                   60 seconds rest
  8. Plank Hold                                    3 x 60 seconds                   60 seconds rest

blank-core-exercises

Things to keep in mind

  • You should check your blood sugar levels before, during, and after your workout to make sure there are no sudden drops.
  • If your blood sugar level is less than 5.5 mmols/l (100 mg/dl) prior to exercise, take a carbohydrate snack prior to beginning the exercise.
  • Always carry a fast-acting carbohydrate food such as glucose tablets when exercising in the event blood sugar drops too low and hypoglycemia symptoms develop during exercise.
  • Do not exercise within 3 hours of going to sleep

Trevor Flowers
Personal Trainer / Fitness Manager
Fitness First Motor City

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