Benefits of Resistance Training for Type II Diabetics

by admin on December 4, 2013

Diabetes Healthy Living


Diabetes Healthy Living

By Larry L. Taylor

Type II diabetes effects over 256 million people worldwide according to 2010 estimates. An unusually large proportion of those people live in the US, Canada and Europe. Even more people have a condition called “pre-diabetes”. The number of cases has been grown so fast since the mid 1980’s that the World Health Organization recognizes the conditions as an epidemic.

Incorporate Resistance Training into Your Exercise Routine

Most doctors recommend regular exercise and weight loss as a routine when counseling someone with pre-diabetes or type II diabetes. So, you may already be walking and trying to lose weight, but you might not have been told about the benefits of resistance training.

Research indicates that a combination of aerobic exercise (walking briskly) and resistance training is most effective for maintaining normal blood sugar levels. Resistance training is also sometimes called strength training. The equipment in most gyms is designed to provide resistance, improve muscle strength and improve muscle mass.

The health benefits of resistance training include:

• Increased bone density – reduced risk of osteoporosis

• Better metabolism – important for maintaining blood sugar levels

• Improved heart function – heart disease is the biggest risk associated with type II diabetes

• Increase in “good” HDL cholesterol – which also reduces heart disease risk

Because resistance training is so beneficial and not everyone has a gym membership, methods have been developed to allow people to work out easily at home. One of the easiest things you can do is buy a set of “resistance bands”. These are like large rubber bands that you can work out with while you are sitting and watching TV. They are easy to use and the exercises are easy to perform even for beginners.

There is so good news, however. Recent research has shown that the pre-diabetes state is completely reversible and type II diabetes may also be reversible if efforts are made early on in the disease process. Here are some of the things that can be done to reverse the condition.

The glycemic index of a food refers to the effect that it has on blood sugar levels. Foods with a high glycemic index make blood sugar levels to rise suddenly. Foods with a low glycemic index make blood sugar levels go up only slightly.

In general, foods with a high glycemic index are those that have been processed or refined. It takes very little effort for the stomach and digestive system to break the foods down. So, the glucose derived from the foods enters the bloodstream quickly.

Foods with a low glycemic index are less processed, more natural. They are digested slowly.

The amount of glucose, fructose or other sugars in the food is another factor. Refined, white table sugar, for example, has the strongest, fastest effect on blood sugar, but fruit juices and processed foods that contain a number of different sugars can also be a problem.

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