Glucose levels are an important consideration for diabetics. Anything that raises glucose levels in diabetics could pose a risk. An elevated level of sugar in the blood is known as hyperglycemia, a condition upon which exercise has a direct effect. The key to regulating sugar levels in the blood is to find a suitable balance between lifting weights, cardiovascular exercising and a healthy diet. Be sure to speak with your doctor if you are a diabetic and wish to lift weights.
Hyperglycemia
If you are hyperglycemic, you may often feel thirsty or have the need to urinate frequently. This is due to increased levels of sugar in your blood. A variety of causes can trigger hyperglycemia, including lack of insulin, improper nutrition, the flu and stress. A lack of exercise can also be a catalyst for high sugar levels. Exercising, including lifting weights, can help reduce sugar levels, but according to the American Diabetes Association, you should not exercise if your blood glucose level is over 240 mg/dL and/or ketones are present.
Hypoglycemia
Strenuous exercise can also affect hypoglycemia, or low blood sugar levels. According to Johns Hopkins Medicine, the liver releases extra glucose into the bloodstream during very strenuous workouts, such as lifting heavy weights. An increase in adrenaline triggers this reaction in the liver, which can increase overall blood glucose levels. Test your blood before you decide to lift weights to determine if strenuous activity will have an adverse affect on your body.
Lifting Weights
The sugar in your blood plays an important role during strenuous physical activity. Sugar is fed to the muscles while lifting weights to be burned as energy. This results in reduced levels of glucose. It is possible, however, that extended and extreme weightlifting can raise glucose levels for a short period of time, based on a report by B. Frey-Hewitt, et al., in the May 1980 edition of the "Journal of Applied Physiology." If you are hyperglycemic and plan on working out with heavy weights, plan to do so in short time spurts, and incorporate some cardiovascular exercises into your program to help regulate sugar levels.
Best Workout Times
A good rule of thumb for when to exercise to prevent hypoglycemia is one to three hours after eating a meal. Also, do not lift heavy weights when your insulin is peaking. Since exercise has the ability to affect glucose levels hours after completing a workout, you should exercise several hours before going to bed and preferably eat a meal to raise your glucose to normal levels again. Check your blood 30 minutes before lifting weights and again just before beginning your workout. This way, you will know how your glucose level is behaving and whether exercising is safe.
References
- American Diabetes Association: Hyperglycemia (High Blood Glucose)
- "Journal of Applied Physiology"; Glucoregulation and Hormonal Responses to Maximal Exercise in Non- insulin-dependent Diabetes; B. Frey-Hewitt, H. Galbo, W. Haskell, C.B. Hollenbeck, M. Kjaer and G.M. Reaven; May 1980
- Johns Hopkins Health Alerts: Diabetes Special Report
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