Resistance training has gained popularity over recent years. Gyms are now standard in most communities and you will be hard-pressed to find someone who has not at least considered giving weight training a shot. The problem, however, is not accessibility or awareness but rather the lack of discipline required to make weight training a habit.
There are many gyms whose business business revolves around selling yearlong memberships knowing many clients will only use the gym for a few months at most. So before we give some advice for people who have been diagnosed with Type 2 diabetes who want to start weight training to improve their health, we have to start with the following: if you are not going to be consistent with your weight training program, there is no point in getting started. With that said, the motivation to get started should be there.
Weight training offers an extensive list of health benefits, which makes it undeniably important for anyone with Type 2 diabetes. A very short list of these benefits include …
- improved blood sugar control,
- reduced insulin resistance,
- weight loss,
- muscle hypertrophy,
- strengthens your immune system,
- increased energy and better moods,
- increased self-esteem.
Only a few of these are particularly important for people with diabetes. But you can likely agree all of them are important to you, whether you consider your blood sugar levels or not.
Moreover, the importance of a healthy diet should not be overlooked. Even if weight training can help you lose weight, it is simply not going to happen if your food choices are poor and you are overeating. But we digress.
Many people have attempted weight training before in some shape or form. We are going to assume you are a beginner. For starters, weight training is ideal because it stresses your muscles with resistance, causing your muscles to adapt, strengthen, and pull sugar out of your bloodstream. It is also an excellent way to burn calories provided your training is intestinal enough.
Always start slowly and work your way up. A program based around bodyweight exercises is more than sufficient to get you started …
- air squats,
- push-ups (assisted or not),
- sit-ups, and
are ideal as an introduction to resistance training. Perhaps you could seek the assistance of a personal trainer for at least a few sessions, so you learn how to structure your program and get to use exercise machines correctly.
Also, do not be afraid to do some cardio along with your weight training. It is an efficient way to burn more calories and get the most from your workouts.
Eating healthily and exercising are the two best steps to take to manage your blood sugar. The benefits of exercise outweigh the risks in almost every person, but consult your doctor about any precautions you should take before starting. Certain types of exercises are taboo with certain complications associated with Type 2 diabetes and with some medications.