New Emphasis On Resistance Training For People With Type 2 Diabetes

There is renewed interest in resistance training for people that have type 2 diabetes. It is not just about aerobic (or cardio as people often refer to it) exercise any longer. More and more research is showing that performing resistance exercises two to three times per week can be just as beneficial as doing aerobic exercise for people with type 2 diabetes.

For at least the last couple of decades, or more, performing resistance training (hereafter referred to as RT) was considered taboo for many people with type 2 diabetes because of the potential risk of aggravating a preexisting blood pressure problem, thereby increasing all of the health risks associated with high blood pressure.To the contrary, RT in some form or another is now encouraged by The American College of Sports Medicine for patients with type 2 diabetes as long as their blood pressure is normal or they have high blood pressure that is under good control. In addition, it is assumed that the patient has the approval from their doctor to do RT and that there are no other contraindications.

In regards to the blood pressure, however, the key point to make here is that the blood pressure needs to be well controlled before engaging in RT. If the blood pressure is not well controlled that is when serious health problems are likely to arise.

In fact, it is well known by many healthcare professionals, that patients with controlled hypertension that properly perform RT on a regular basis can actually improve their resting and sub-maximal blood pressure as well as reduce some, or sometimes all, of their hypertensive medications.

The latest guidelines from the American College of Sports Medicine and American Diabetes Association recommend that RT be included as part of a well balanced exercise program that also includes aerobic exercise and stretching. The frequency of the RT should be three times per week if possible.

RT is often thought to be lifting barbells or dumbbells or using "the machines", but these are just two methods of doing RT. Stretch cords will provide resistance when stretched and are used often in exercise classes. If you have used stretch cords before and found that the resistance provided by the cords became too easy after a while and seemed of little benefit after a while, all you need to do is go to a cord that provides greater resistance or use two cords instead of one. Properly used, stretch cords should work for just about anybody, even those with plenty of muscles.

Another option is getting in a pool, lake or other large body of water (the bath tube does not count), and using the resistance that the water provides to strengthen your muscles. Keep in mind that the slower you move a body part through the water, the less the resistance, whereas the more rapidly you move through the water the greater the resistance.

The most important thing to remember here is that if you have high blood pressure that you make sure it is under good control before you begin doing RT. Secondly, select a type of resistance training that works best for you.

Milt Bedingfield is a certified diabetes educator and exercise physiologist. Milt has been teaching people with diabetes about the disease and how to care for it for the last 19 years.
Milt's other website can be found at: http ://www.MasteringType2Diabetes.com

Exercise duration for weight loss

The latest exercise guidelines established by the American College of sports Medicine sugget that most people should exercise a minimum of 150 minutes per week with no more than two consecutive days wihout exercising. 

How the exercise time is broken up is completely up to the individual although it would make sense and be safer to spread it out over most days of the week and not save it all for the weekend. It is likely that this amount of exercise would have a very positive influence in regards to lowering blood pressure, total cholesterol, LDL cholesterol and triglycerides, as well as raising the favorable HDL level. Simply stated, a lot of good things can happen by exercising 150 minutes per day (30 minutes, 5 days a week).

However, do not expect weight loss to occur with this amount of exercise. It is not enough. The guidelines extablished from the American College of Sportsmedicine recommend a minimum of 250 minutes of exercise per week is necessary for weight reduction. That is of course if you don't replace all the calories you burn up through exercise with additional food. Of course it is usually recommended to perform the exercise as described above and combine that with a senslble eating plan that is low on fat.

Milt Bedingfield is a certified diabetes educator and exercise physiologist.
Milt's other website can be found at: http ://www.NewlyDiagnosedDiabetes.com.

ACSM Annual Convention in Baltimore

I am currently attending the American College of Sports Medicine's Annual Convention in Baltimore.

I would estimate several thousand exercise professionals, scholars, etc., are here from around the world.

There are so many fascinating presentations. It's always a treat to come here.

Wednesday was probably the most memorable day of the conference for me this year as I was able to attend a presentation by our very own United States Surgeon General, Regina Benjamin, appointed by President Obama. She gave a great presentation that included some personal stories of her own. I think she is going to make a good one. I was surprised at how down to earth she seemed. She is also quite an exerciser. She is going to try to get the 70% of the country that avoids exercise up and moving. She personally likes to go on hiking expeditions.

In a nutshell here, so as not to get carried away, more and more evidence confirms that exercise is, in fact, medicine, and that you need a dose of it daily, just like you might need your dose of Calcium or blood pressure medicine or cholesterol medication. It is so nice to be here with several thousand professionals, all working for the same cause, get people moving. I will have more for you later.

Try this:    

If you sleep too much.....try sleeping a little less

If you sit a lot............try to stand more often

If you stand a lot............try pacing

If you walk slowly............try walking a little faster (some of the time)

If you can walk fast.........try a slow jog ( but only if you want, you will get where you are going faster)

If you jog slowly..........try going a little faster some (if it suits you)

If you jog at a moderate pace......then keep it up (No need to get carried away here)

TIP OF THE DAY:

AVOID SITTING FOR MORE THAN 30 MINUTES AT A TIME, and remember....the more you move, the better you live!

Milt Bedingfield is a certified diabetes educator and exercise physiologist.
Milt's other website can be found at: http ://www.NewlyDiagnosedDiabetes.com.