[CrazyGramma]

Hello everyone
I want to start exercising as soon as I have worked out my new basal rates and gotten stable. I have a monster size exercise machine sort of like a bowlex. I did some weight training last year. Looking for a recommendation on books I can buy. Library doesn't seem to have anything current.

[BrianSCohen]

How old are you and where is your fitness level? It is great that you did weight training last year, your body should remember. You need to blend strength and endurance. Two to three times a week, do weight training. Then on alternate days, two to three times a week do some form of cardio.

If you already have some basic fitness, I might suggest you try workouts in the book "The New Rules of Lifting for Women" by by Schuler, Forsythe and Cosgrove. Many of those workouts may need modification for a bowflex. You may also find "The Bowflex Body Plan" by Ell Darden to be helpful, it has lots of routines that can be performed with your equipment. Both of these are available from amazon.

Neither of these are informative for diabetics, in truth I have found almost nothing helpful for diabetic weight training. There is a book by Sheri Colberg called "The Diabetic Athlete," but I found it minimally helpful.

Good Luck

[CrazyGramma]

Hey Brian
Thanks - that will give me a start. I was in an exercise and diabetes study last year so I have some very basic training. I did gain some muscle and strength. I was in the weight training group so not able to do any cardo. I am 45 and defineatly not fit. I don't have any weight issues but have no flexability what so ever. I am going to yoga which is much cheaper than physio. I am having a great deal of difficulty with my frozen shoulders and my trigger finger tendonitis in my right hand. The doc said "move it or lose it" is my only recorse. It's quite painful which is a motivator and I found last year that the weight training with yoga really helped. I am not sure what to do for cardio but running is something I want to try. I can't run more than 30 seconds right now but the study ran many tests to ensure I wasnt a risk so I'm not worried. I think there are enough diabetics out there to open a diabetes exercise institute!

[BrianSCohen]

CrazyGramma,

Sounds like you have a plan. I found that I am just not a runner, but that is ok. The elliptical trainer has turned out to be much gentler on me and still gives me a heck of a workout. You can crank the resistance right up there. My best advice to you would be to seek out a social aspect to this exercise endeavor. Do the classes like you have been doing, but also seek out others who you can join in a social group to collectively undertake your transformation. I have a workout partner and I know at times I would have slacked off without him.

You also should be able to find some rehab exercises to help with your shoulder and tendon issues. Even a single trip to a physical therapist could reap you a set of exercises you could do on your own. You might also consider how a chiropractor, particuarly one who uses active release techniques might help your shoulder.

Good luck

[Scratch]

Originally Posted by CrazyGramma

Hey Brian
Thanks - that will give me a start. I was in an exercise and diabetes study last year so I have some very basic training. I did gain some muscle and strength. I was in the weight training group so not able to do any cardo. I am 45 and defineatly not fit. I don't have any weight issues but have no flexability what so ever. I am going to yoga which is much cheaper than physio. I am having a great deal of difficulty with my frozen shoulders and my trigger finger tendonitis in my right hand. The doc said "move it or lose it" is my only recorse. It's quite painful which is a motivator and I found last year that the weight training with yoga really helped. I am not sure what to do for cardio but running is something I want to try. I can't run more than 30 seconds right now but the study ran many tests to ensure I wasnt a risk so I'm not worried. I think there are enough diabetics out there to open a diabetes exercise institute!

Probably definitely a good idea to stick with the yoga and use that to work on improving your flexibility/mobility issues. Frozen shoulders suck -- my right shoulder froze up in 2004 and I still have some mobility issues with it.

From what you've written, it sounds a bit right now that it's going to be a bit of tough go for you here at first. From my own experience, I recommend persistence along with somewhat easy intensity. I started on my own fitful way to getting fit in August 2005 and it's only been late last year and this year that I've really begun cranking up the intensity. It has simply taken me that long to get my body rebuilt well enough to handle those rigors.

You might find it easier at first to do mostly walking, and mix in a tiny bit of running. There's no rule saying it has to be one or the other. It's also worth noting that the great Finnish distance runners in the past like Paavo Nurmi would do large amounts of walking for training in the late winter and early spring. So a good base of brisk walking can do a lot to help a person's running.

Good luck. Persistence is kay.

[Ronin]

Hi CrazyGramma!

I have but one recommendation on exercise for diabetics, or anyone else for that matter, do the type of exercise you enjoy. Enjoyable exercise becomes something that you look forward to rather than looking for excuses to avoid.

For me that is bicycle riding, for others it is swimming, or running, or walking, or whatever suits your fancy. It should be both aerobic and contain some muscle building content. I accomplish the muscle building with a BowFlex machine three times per week and I actually enjoy the upper body routine I developed form myself. I get loads of lower body every day riding the bicycle.