If you’ve got diabetes, weight training can be a great way to stay healthy, and increase your metabolism. Exercising regularly can also help improve glycemic control and enhance insulin sensitivity. Strength training, as well as cardio, is also a great form of exercise for diabetic patients, as it increases muscle size - and larger muscles are able to burn more calories. Weight training isn’t for everyone, but if you’re interested in getting fit and increasing your metabolism, here are some training tips for those with diabetes.
1. Increase Your Protein Intake
When you weight train, your body drains its protein reserves - so if you want to build muscle, you’ll need to increase your protein intake. Consuming one gram of protein per pound of body weight will help ensure that you’re not draining your reserves while working out. Eating foods such as chicken, tuna, and eggs, before and after you train, will help you maintain a healthy protein level.
After working out, it’s important to eat a meal high in protein and carbohydrates, but people with diabetes need to pay special attention to what they eat. Having diabetes, you’re told that you need to limit your carbohydrate intake to keep your blood sugar under control, and your insulin at healthy levels. But cutting out carbs means that your body will look elsewhere for energy - and dip into your protein reserves.
To combat this, make sure to increase your intake of healthy carbohydrates, such as those found in fruits, vegetables, nuts, and whole grain foods. Avoid foods such as potatoes, pastas, and white bread, which contain simple carbohydrates. Eating foods with a lower glycemic index will help ensure that you’ll have a prolonged release of energy, and retain your protein reserves.
2. Set an Appropriate Workout Intensity
How hard you work is ultimately up to you, but there are a few factors to consider before starting a strength training routine. While developing a plan for weight training, be sure to take into account your age, body weight, and exercise background. If it’s been a long time since you’ve regularly exercised, start out slow to avoid overexerting yourself. You can keep track of the intensity of the workout by monitoring your heart ratefor those just getting back into exercise, maintaining a rate of about 40-60 percent of your maximum heart rate is recommended, before moving up to the standard rate of 60-80 percent.
3. Do the Right Number of Repetitions
When developing any strength training routine, it’s important to start out small and work toward specific goals, rather than just jump into a high-stress lifting routine. If you’re training for strength, start by doing 1-2 sets with a number of repetitions you can perform comfortably, then increase your resistance over a period of time. Resting between 30-60 seconds after each set is also a good rule of thumb if you’re just starting out. Beginning this way will help you track your results, and figure out what works and what doesn’t.
4. Monitor Your Blood Sugar
While working out, it’s very important for those managing diabetes to monitor what’s going on inside their body. Checking your blood glucose levels regularly is extremely important in order to minimize the risk of developing hypoglycemia when exercising. Pump users can find modern insulin pumps with continuous blood glucose monitoring integration that feel like smartphones so they can see their levels at a glance. Even if you aren’t insulin-dependent, it’s important to know the warning signs of when you’re suffering from low blood glucose levels, such as shakiness, lightheadedness, headaches, or fatigue. These symptoms can be masked while you’re working out, which is why it’s so essential to make sure to monitor your glucose levels before, during, and after exercise. In addition to these tips, it’s important to consult a physician before undertaking any type of high-stress exercise routine.
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