Weightlifting is useful not only for muscle toning and strengthening but also helps in control of diabetes. Weightlifting is primarily done to strengthen muscles, increase bone thickness and improve balance. But it has been found that lifting weights also revives metabolism rates, helping in control of blood sugar.
Research
Research published in the "New England Journal of Medicine," shows weightlifting helped men with Type 1 diabetes control their blood sugar extremely well. Their HbA1c blood count -- which shows average blood sugar in red blood cells -- dropped from 6.9 to 5.8. For diabetics, less than six is considered good. Also, older adults over age 60 who have diabetes may suffer from disabilities that may prevent them from doing daily activities. But the "Journal of Medicine" research found that while 32 percent of older men with diabetes and 15 percent of women found it difficult to climb stairs, do household chores and walk a quarter mile, performing weightlifting exercises for 12 weeks helped in increasing walking endurance by 38 percent.
Recommendations
Before weightlifting, perform a 10-minute cardio warmup exercise followed by some light stretching. Start your program off slowly and increase weight and frequency gradually. Start with a weight that can be lifted in good form for 10 to 12 repetitions. Lift two to four days per week. Never overexert yourself while lifting weights. If the weight is so heavy that you cannot complete the set with proper form, either decrease the weight or reduce the number of reps.
Diabetes Guidelines
Diabetic people should never lift weights on an empty stomach. A milkshake with 20 g of protein is ideal before you start. Follow your doctor’s recommendations for any new exercise regimen. Ensure you follow your diabetic diet – as set out by your doctor or nutritionist – to avoid a blood sugar drop. Make sure he knows you have added weightlifting to your routine so your diet may be adjusted accordingly.
Caution
Overtraining muscles will restrict them from building themselves. When you lift weights, your muscles break down and then build again during rest, which is why days off are so important. Always leave 48 hours between workouts when working the same muscle group. For example, work out on Monday, Wednesday and Friday and leave the other days for your muscles to repair.
References
- BD Diabetes; Pumping Iron; Rich Weil
- HealthCentral; My Blood Sugar Loves Weightlifting; Ginger Vieira; August 2007
- "The New England Journal of Medicine"; Exercise Training and Nutritional Supplementation for Physical Frailty in Very Elderly People; Maria Fiatarone, et al.; June 1994
- MayoClinic.com; Diabetes; February 2011
