Is Squats a Good Exercise for a Diabetic?

[Constantin74]

If a t2 person had no other possibility, would you think doing squats would constitute a beneficial exercise? Like 90 -100 squats in a day... In correct way and with correct breathing of course.

[Moonglo]

I have heard that squats are great. Anything you can do to move around is better than not moving around. :)

[Caravaggio]

If a t2 person had no other possibility, would you think doing squats would constitute a beneficial exercise? Like 90 -100 squats in a day... In correct way and with correct breathing of course.

Why wouldn't it be? :confused:

[morrisma]

No reason not to do squats that have anything to do with diabetes that I'm aware of. My knees would jello after that many but that's just my knees, nothing D related...
Mike

[foxl]

Yes, I have read that squats, since they they work the quads, which is a huge muscle, are particularly beneficial in reducing insulin resistance!

[Scratch]

Yes, I have read that squats, since they they work the quads, which is a huge muscle, are particularly beneficial in reducing insulin resistance!
Deep squats, butt bottom as far down as one can go, will also greatly involve the hamstrings and glutes. The glutes are biggers than the quads, or should be!

[foxl]

Deep squats, butt bottom as far down as one can go, will also greatly involve the hamstrings and glutes. The glutes are biggers than the quads, or should be!

Yeah you are right -- and I am pleadin' the FLU! :o

[MCS]

I would think squats are good, but I would have to line up a knee surgeon if I planned on doing that many in a day.

[Scratch]

I would think squats are good, but I would have to line up a knee surgeon if I planned on doing that many in a day.
If the knees have no prior injuries that compromise their function, deep squats with proper form are one of the best ways to strengthen the muscles, tendons and ligaments of the knee joint.

There is good evidence that half-squats where the thighs don't go below parallel can be the most dangerous, because stopping at that point is the point of greatest sheer stress on the knee joint.

[foxl]

Having had dance training, I tend toward the grand plie. Ie, turned out, and heels on the ground in second, or rising, in first or fifth.

What IS proper form for squats, anyhow?

[fgummett]

I'm big on walking myself but agree to the sense of engaging the biggest muscles for the most efficient effect... didn't we have a poster who was convinced that between squats and drinking gallons of water he could have this condition beat :eek:

[Constantin74]

Thanks for the replies. I meant to question possible positive effect of squats on insulin resistance, which I have been replied on..
Then, I figure, doing squats for a total of 15 minutes a day would not fall short benefitwise of 15 minutes of walking.. (?) My knees seem to tolerate that many squats yet (with intervals..)

[foxl]

Thanks for the replies. I meant to question possible positive effect of squats on insulin resistance, which I have been replied on..
Then, I figure, doing squats for a total of 15 minutes a day would not fall short benefitwise of 15 minutes of walking.. (?) My knees seem to tolerate that many squats yet (with intervals..)


Supposedly even better. Check your heart rate and see how it is doing during and after the squats, too. And keep in mind, cardio training and insulin resistance are independent goals.

[MCS]

I'm big on walking myself but agree to the sense of engaging the biggest muscles for the most efficient effect... didn't we have a poster who was convinced that between squats and drinking gallons of water he could have this condition beat :eek:


Only if you ain't 20 cloves of garlic while doing the squats

[Bull]

I do squats with 600 plus lbs on my back!;) :)

[Constantin74]

[There is good evidence that half-squats where the thighs don't go below parallel can be the most dangerous, because stopping at that point is the point of greatest sheer stress on the knee joint.]

The sources that I reach seem to advise that the thighs should NOT go below parallel.. I am puzzled on that... Like this source
Sports injuries: how to prevent them - Health & Wellbeing (http://www.abc.net.au/health/features/stories/2008/03/05/2174010.htm)
which says :

- Stand with your feet shoulder-width apart, toes forwards, heels flat.
- Stick your bum out and bend down like you were going to sit on a chair.
- Lower yourself down till your thighs are parallel with the ground.
- Keep your back straight and push yourself back up to the starting position.

They say the bum/bottom should not go lower than when you have sat on a chair.

[ODAR]

I do squats with 5kg on my barbells - every other day as part of my "BodyPump" Rountine:)

[Scratch]

[There is good evidence that half-squats where the thighs don't go below parallel can be the most dangerous, because stopping at that point is the point of greatest sheer stress on the knee joint.]

The sources that I reach seem to advise that the thighs should NOT go below parallel.. I am puzzled on that... Like this source
Sports injuries: how to prevent them - Health & Wellbeing (http://www.abc.net.au/health/features/stories/2008/03/05/2174010.htm)
which says :

- Stand with your feet shoulder-width apart, toes forwards, heels flat.
- Stick your bum out and bend down like you were going to sit on a chair.
- Lower yourself down till your thighs are parallel with the ground.
- Keep your back straight and push yourself back up to the starting position.

They say the bum/bottom should not go lower than when you have sat on a chair.
This needs to addressed.

Squat Analysis (http://www.exrx.net/ExInfo/Squats.html)

Some physicians condemn squats citing how destructive they are to the knees despite scientific studies and millions of personal experiences to the contrary. One sports medicine doctor explained to me why squats were considered to be bad for the knee. He was actually telling me this between his sets of squats! Since sports medicine doctors only see people with injuries, one can guess why they may have developed this belief. The individuals they treat certainly do not a constitute a random sample, let alone a representative population, as any scientist knows is essential to even attempt to formulate inferences.

The NSCA position statement notes:

"Some reports of high injury rate may be based on biased samples. Others have attributed injuries to weight training, including the squat, which could have been caused by other factors. Injuries attributed to the squat may result not from the exercise itself, but from improper technique, pre-existing structural abnormalities, other physical activities, fatigue or excessive training."

An early study suggested deep knee bends with weights (squats) were hazardous to the ligamentuous structures of the knee. Later studies conclude squats improve knee stability if the lifting technique does not place rotary stresses on the knee (Fleck and Falkel, 1986). The NSCA state:

"Squats, when performed correctly and with appropriate supervision, are not only safe, but may be a significant deterrent to knee injuries."

[Constantin74]

Thanks everybody, and Scratch, that was really helpful.
As a person nearing age 60, I am trying to do squats only with my body weight, that is, w/out additional weight.. I hope that one can render benefit.. As my fitness improves (!) I may attempt to add some light dumbells..

[dbaratta]

If a t2 person had no other possibility, would you think doing squats would constitute a beneficial exercise? Like 90 -100 squats in a day... In correct way and with correct breathing of course.

Any exercise where you build muscle is a good exercise, heck any exercise is a good exercise, but muscle is where you burn off your glucose so I say have at it the more you do the better!!! :creep:

[fgummett]

Thanks for a timely reminder from Scratch... technique is all important to avoid injury... for me that would mean slow and controlled. Probably another reason that I prefer walking... I can [just about] manage putting one foot in front of the other without too much thought ;)

[ODAR]

Ok - I have a bad knee on my left leg and won't perform lunges (with weights). Went to the podiatrist and because of I have fallen arches (flat feet - like a duck) when I squat, it throws my whole body alingment out - stressing my knee joint. However with good orthontics (which I have order to fit - cost around Aud $600) I should be good to go. I still do the squats but am careful about what shoes I wear during the day -so as not to put too much pressure on my knee (like high heels etc). I pick up my orthontics next week so will let you know how it goes... in the meantime he inserted some foam inserts into the soles of my sports shoe to raise the arches - which has helped heaps:D
I think if doing any form of exercise wheather running/ weight lifting etc - it there's already a problem with the foot (such as mine), injury will occur because of overcompensation - to be able to balance hence throwing other areas of the joints out of line.

[ant hill]

Having had dance training, I tend toward the grand plie. Ie, turned out, and heels on the ground in second, or rising, in first or fifth.

What IS proper form for squats, anyhow?

Don't forget holding on to the barre Linda. ;) Also is a Grand Piles are heels leaving the floor?? If the heels are still on the floor then it is a Demi Pile. :D Also pointe your toes. :T But not while that you are doing the piles. :o

Only if you ain't 20 cloves of garlic while doing the squats
LOL I should try that. :D

[foxl]

Don't forget holding on to the barre Linda. ;) Also is a Grand Piles are heels leaving the floor?? If the heels are still on the floor then it is a Demi Pile. :D Also pointe your toes. :T But not while that you are doing the piles. :o


LOL I should try that. :D

In second -- only, I was taught to keep my feet flat in a Grande plie. Of course the barre, and pointing! (Gosh I had great FEET -- too bad I was a klutz!).

[ant hill]

In second -- only, I was taught to keep my feet flat in a Grande plie. Of course the barre, and pointing! (Gosh I had great FEET -- too bad I was a klutz!).

Aww Linda!!!! :bawling: I thought I had bad feet and still passes the En Pointe exam! Shall we do a Par de Deux? :D (Dance for two) :love:

[CarrieJett]

When my lower back is out (like now) and I can't bike much or do the back and forth of elliptical or running, I put a big excercise ball between my back and the wall and do squats with my feet pretty far ahead of me. It's a little easier than a normal squat, easy on the back, and I can do it for a while, getting a bit of a cardio work-out as well!

[foxl]

When my lower back is out (like now) and I can't bike much or do the back and forth of elliptical or running, I put a big excercise ball between my back and the wall and do squats with my feet pretty far ahead of me. It's a little easier than a normal squat, easy on the back, and I can do it for a while, getting a bit of a cardio work-out as well!

Now, THAT sounds promising for MY back! :D Thanks Carrie!

[ant hill]

I guess guys that doing squats is great exercise as this promotes blood flow to your legs. I have a back injury too and the bike is gathering cobwebs. I looked at getting some bike shoes yesterday an I nearly had the wallet out to buy but thought of my finances. :( Ain't good. :confused:
I would look at a range of exercises that will not only help your legs, But your heart too.

The hot weather is here and the humidity as well. :rolleyes:

[Hammer]

Okay, I will add this....I worked out with weights for 10 years. There is no logical reason to do squats, and I would never recommend anyone do them. If you are doing squats with no weight, then that is okay, but once you add weight, you are taking a chance on hurting yourself.

Also, if you do squats, you should only squat down so that your upper leg is parallel to the floor. Do not go below that point. That is where injury can occur. If you think that going below that point is good, I will show you many guys who did that and are now in bad shape. These are people I used to work out with.

If you want to exercise your legs, I would recommend leg extensions, and leg presses.....but no squats. I can do leg extensions on a leg extension machine (720 pounds), but I will no longer do squats, as they are too dangerous. Oh, and when I did squats, my feet were flat on the floor....I never used a block of wood under my heels to do them. I also wore a lifting belt, and used the proper form when I did them. It doesn't matter. If you want to be able to walk when you are a senior citizen, then avoid squats. They are too hard on your knees.

[Scratch]

Okay, I will add this....I worked out with weights for 10 years. There is no logical reason to do squats, and I would never recommend anyone do them. If you are doing squats with no weight, then that is okay, but once you add weight, you are taking a chance on hurting yourself.



You mean beside the facts that squats will strengthen your legs, strengthen the muscles around the knees, strengthen the whole body, that squats are one of the best lifts to work a multitude of muscles all at once and help a person get stronger, beside the fact there is no good supporting evidence that squats destroy knees, beside the fact they teach a mental toughness needed to have a heavy weight on top of you and move it down and up, besides the fact that if you're a young man and want to grow muscle the squat is one of the best lifts to get the body to release testosterone and get muscle to grow naturally?

Besides all that, there is no reason to squat, I guess.

[Caravaggio]

A dear friend of mine who turned 75 years old this year does 100 squats everyday (about 6 months before ski season opens) to prepare his legs for the skiing season. While squating, he also does biceps and triceps exercises with 3-4 kg dumbbell in each hand. He's been doing this routine for decades. I've never heard him complain about his knees. When I told him to try other "newer" leg conditioning exercises to prepare him for skiing, he says, in a very patient voice, that he sees no reason to change something that has worked wonderfully for him for decades.

To those who assumes that he is a slow skier, he loves black/diamond runs and moguls, and can outski people 30 or 40 years his junior.