By: MercyOne Iowa Fitness Staff
Strength training, also known as resistance training, is a type of exercise that involves working against a force to build muscle strength and endurance. It is one of the most effective ways to improve your overall health and fitness, and it is especially beneficial for people with diabetes.
By following the tips below, you can start strength training safely and effectively.
1. Start slowly and gradually increase the weight and intensity of your workouts over time. It is important to listen to your body and take breaks when needed.
2. Warm up before exercising and cool down afterward. Warming up helps to prepare your body for exercise and cooling down helps to prevent injuries.
3. Perform each exercise in a controlled manner. Avoid lifting weights too quickly.
4. Breathe deeply and evenly throughout your workouts.
5. Drink plenty of water before, during, and after your workouts.
6. Monitor your blood sugar levels before and after your workouts. If your blood sugar levels are too high, you may need to adjust your insulin dose or delay your workout. If your blood sugar levels are too low, you may need to eat a snack before or during your workout.
Talk to your doctor before starting any new exercise program. It is important to be consistent with your strength training routine. Aim to strength train at least two to three times per week. With regular strength training, you will start to see and feel the benefits. Consider personal training if you need support in being physically active. Personal training can be a great investment for people with diabetes who are looking to improve their health and fitness through strength training. By working with a qualified personal trainer, you can learn how to do the exercises properly, develop a safe and effective strength training plan, and stay motivated to reach your goals.
We can help you on your fitness journey. Visit the Member Services Desk to learn more about membership and specialty programming to help you get started.
REFERENCE:
Healthline. “Weight Training Can Help People with Type 2 Diabetes.” Healthline, October 19, 2023. https://www.healthline.com/health-news/weight-training-can-help-people-with-type-2-diabetes#Benefits-of-strength-training.
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