Easy regime for strength/resistance training?

[Amberyl]

I'm a newly-diagnosed T2, and I've been reading about the glucose-lowering benefits of strength training for diabetics.

WebMD (this article (http://diabetes.webmd.com/strength-training-diabetes)) recommends that you "begin with a moderate schedule (one set of 10-15 repetitions with weights up to three times a week)".

I've never done strength or resistance training before. Can anyone advise what this kind of workout should consist of?

[ADSOFT]

The largest muscle group in your body are the legs, thighs and buttocks. Building muscle mass, and muscle tone will help you burn more glucose; Toned muscles burn more enery than untoned muscles.

Squats build your legs, thighs, buttocks and lower back. Do squats with NO WEIGHTS, 3 x10 every other day and build up to 3 x 15 three times a day. You will notice wonders and you will see those love handles come down quickly:D

[Amberyl]

Thanks. Easy and doesn't require trekking down to the gym, awesome.

[fgummett]

A brisk 30-40 minute walk each day also works those same muscles (plus cardio) and is a lot cheaper and easier to work into your day than the gym ;)

[ADSOFT]

A brisk 30-40 minute walk each day also works those same muscles (plus cardio) and is a lot cheaper and easier to work into your day than the gym ;)

Your right but some people can't walk, or get away from their house(watch kids, bad knees,bad back, bad neck, don't like their neighbors, etc).

Walking is great, but some times I just don't have time, squats are always just 3 minutes away.

But, I do walk at least 3 times a week for cardio. I do 3x15 3-5 times a day for muscle tone. Keeps those love handles under control. :D

[fgummett]

Not meaning to be argumentative but are you suggesting that squats are more appropriate than walking for someone with "bad knees, bad back, bad neck"..?

Our bodies are clearly adapted for walking... its one of the main characteristics that differentiates us from our nearest animal cousins.

Why does physical activity need to be some formal exercise routine?

[reefedjib]

Why does physical activity need to be some formal exercise routine?

Because I paid for it before thinking it through... :eek:

[jkane13]

Thanks. Easy and doesn't require trekking down to the gym, awesome.

I know you don't mean it that way, but be careful convincing yourself there is an easy solution! If you are not sweating at the end of the session, it is not helping very much. You should be breathing heavy, but not trying to catch your breath. Do that for 20 minutes worth of the 20 minute work out, and it will help.

Over time, you will likely need to increase the weight because your body will be come accustomed to that amount. At some point, you will reach capacity. But be aware that the amount of weight needs to slowly go up until you reach that point.

Also, easy would be 3 times a week. The right thing to do is 7 days a week!

Don't be discouraged and do what you can any time you can. The sooner you accept that it is not easy, the sooner it will start making a difference.

I ride a health rider at 4:30 every morning for 20-22 minutes with 5 minutes warm up stretches before and another 5 minutes after. It has really made a difference. It's not technically weight lifting, but it does make my legs and arms work out lifting my fat butt over and over! :) I watch a recorded 30 minute TV show while doing it to keep from getting bored. At that time, no one else is awake (except my teenagers have been still awake some days this summer) and I like the peace and quiet of being in my own living room alone.

[Amberyl]

To answer an earlier question, I'm interested in strength training in particular because it's specifically that element that apparently really helps diabetics.

I plan to do cardio as well. (The gym is about seven blocks from my house, so walking there and back will take care of the cardio part.)

For those of us who work sedentary jobs, a formal exercise routine is a major boon.

[slwood321]

If you don't want to join a gym, I would purchase one of the Leslie Sansone "walk away the pounds" videos, but make sure to get one that uses resistance bands. This allows you to do cardio and weights together. Also I have a pilates video that will allow you to do 10 minutes segments and you can pick which one or ones you want to do. Some simple exercises such as planks, sit ups, push ups, squats & lunges will help. I personally have not done this, but a lot of people seem to find good exercise tips on youtube.com and on the websites of the fitness magazines such as women's health. Good Luck.