Strength training for diabetics (Aug 15, 2013) - By Ng Wan Ching If you have diabetes, any form of regular exercise will help in weight loss, heart health and blood glucose control. But while aerobic exercise is important, so is resistance or strength training. Proper resistance training can help to build muscle mass more effectively than just aerobic exercise, said Mr Ray Loh, an exercise physiologist at the Sports Medicine and Surgery Clinic at Tan Tock Seng Hospital. Greater muscle mass increases the rate of glucose absorption in the cells of the body, reducing the amount of sugar in the blood. The American Diabetes Association recommends that people with type 2 diabetes start a strength training programme to help with blood sugar control. The programme can begin with a light schedule - doing each exercise for one set of around 15 to 20 repetitions, up to three times a week. Once you become accustomed to the light schedule, you can increase the intensity of the exercises by moving up to three sets of increased number of repetitions with weights, up to threetimes a week. Each increase should be around 10 per cent a week. [email protected] SAMPLE EXERCISE REGIMEN Here is a sample of a moderate weekly exercise programme by exercise physiologist Ray Loh. 1. Do an aerobic exercise at 55 to 60 per cent of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220. The aerobic exercise could be either brisk walking or slow jogging for 45 minutes each time, three or four times a week. 2. Mr Loh demonstrates six exercises for strength training. Do two or three sets of each exercise in each session, two or three times a week. Place a chair with its back securely against a wall for all the exercises, except the single leg back extension. SEATED FRONT KICK This exercise targets muscles located along the abdomen, the upper thighs and the front of the thighs. 1. Sit on the edge of the chair with knees bent at 90 degrees and feet pointing forward. Hold on to the sides of the chair for stability if needed. This is the starting position. 2. Flex the left hip to raise the knee and extend the leg, higher than the waist if possible. 3. Flex the extended knee. Then return to the starting position. 4. Repeat the exercise with the right leg. 5. Do 15 to 20 kicks for each leg. SEATED LEG RAISE This exercise targets the abdominal muscles. 1. Sit on the edge of the chair with the legs and knees extended and the toes pointing to the ceiling. Hold on to the side of the chair for stability if needed. Lift both legs off the floor and hold them there. 2. Flex the hips to bring both knees towards the chest at the same time. 3. Extend the hips and straighten the legs again in front, without touching the floor. 4. Repeat the exercise slowly 20 to 30 times. To read more, go to: straitstimes/supplements/mind-your-body/story/strength-training-diabetics-20130815
Posted on: Fri, 16 Aug 2013 06:08:14 +0000
Trending Topics
Recently Viewed Topics
© 2015