Almost 24 million Americans have diabetes, according to the U.S. Centers for Disease Control and Prevention. Of these, 90 to 95 percent have type 2 diabetes. Exercise is frequently recommended to help manage and control type 2 diabetes. The benefits of aerobic-type exercises for diabetics are well-established. Though less is known about the benefits of weight training or resistance exercises for this condition, there is a growing body of evidence suggesting that resistance exercises may be beneficial. The February, 2007 "Strength and Conditioning Journal" reviewed literature on resistance training and type 2 diabetes.The majority of the research has focused on a particular mode of resistance exercise known as circuit training. Circuit training uses light to moderate resistance exercises performed in series, with brief rest periods between stations.
Step 1
Plan your stations. Design each so you are performing one specific exercise. Try to include exercises that cover all of the body regions. Vary the among between stations by choosing an arm exercise at one station followed by a leg exercise then a back exercise. Try an exercise that emphasizes a pushing motion followed by an exercise that involves a pulling motion. This allows one muscle group time to recover while you are working a different muscle group. The National Strength and Conditioning Association (NSCA) provides free online video instruction on proper resistance exercise techniques (see Resources).
Step 2
Choose appropriate weights or resistance loads. In a position statement regarding physical activity and exercise, the American Diabetes Association recommends against high intensity weight-training for older individuals with long-standing diabetes. With that in mind, choose light to moderate resistance loads with which you can do 12 to 15 repetitions per station. Ideally, the last two to three repetitions should feel a little taxing.
Step 3
Rest for 30 seconds between stations. After performing an exercise at a station, you should take a brief recovery period as you transition to the next station. The recovery period should be just long enough to allow you to continue to exercise without becoming overly-fatigued. At the same time, you want to keep your heart rate moderately elevated throughout the entire exercise session. You may need to adjust the rest intervals according to your level of fatigue. One of the benefits of circuit training is that while it builds muscular strength and endurance, it also allows you to experience some of the benefits of aerobic exercise in the process.
Step 4
Aim for at least 20 minutes of circuit training, three of four times per week in addition to your usual physical activities. As with any new activity, start slowly and build up gradually. Start with eight stations and go through your circuit once with just a few repetitions. Over time, add stations, increase your repetitions or try to complete the circuit two or three times. By making changes over time, your circuit training will continue to be challenging and will not become tedious.
Tips and Warnings
- If you are unfamiliar with resistance exercise techniques, it may be helpful to work with a trainer. Joining a class or exercising with a partner may boost motivation and improve your adherence to an exercise program.
- Because type 2 diabetes is often associated with obesity, hypertension and other cardiovascular risk factors, get clearance from your physician before starting a resistance training program.
Things You'll Need
- Resistance bands
- Hand weights
- Weight or resistance machines
References
- CDC: What is Diabetes
- "Strength and Conditioning Journal;" Resistance Training and Type-2 Diabetes; JK Davis and JM Green; Feb. 2007
- "Diabetes Care;" American Diabetes Association. Position Statement: Physical Activity/Exercise and Diabetes; 2004
Member Comments