Combat Diabetes with the Right Exercise Program Design

Combat Diabetes with the Right Exercise Program Design

If you're hoping to optimize your control over your blood sugar levels while managing your diabetes, you need to get on a proper workout program. Exercise is one of the best ways to manage and control your blood sugar levels as it will help you ensure that you are burning up a good amount of carbohydrates each day and in addition to that, will also improve your insulin sensitivity.

Not all exercise is created alike however, so you need to make sure that you are doing the right workout program for optimal benefits in blood sugar management.

Here's what to know.

Choose Circuit Training Most Often

First, try and include circuit training most often as you go about your workout routine. Free weight training with dumbbells or barbells is great for boosting your metabolic rate, enhancing insulin sensitivity, building more lean muscle mass tissue, and improving your ability to perform everyday tasks as well.

Simply put, it is the most effective form of exercise you could do. Move from exercise to exercise quickly to keep your heart rate up and you'll also reap good cardiovascular benefits from this workout style as well.

Choose a series of 5-8 compound movements such as squats, deadlifts, shoulder press, bench press, bent over row, lunges, and step-ups, doing 10-12 reps of each all in order until you're finished. Rest for 2-3 minutes and then repeat once more through.

Add In Interval Cardio

Moving along, interval cardio is the next must-do form of exercise to get into your workout routine. Interval cardio training is nice because it'll have you alternating between work intervals done at a very high intensity level and rest intervals, done at a much lower intensity level.

The end result? You are going to create a workout that's more like weight lifting only without the weights. This form of cardio works far better for boosting your insulin sensitivity, which is a key factor in managing blood sugar control and diabetes.

Interval cardio training is very intense however, so don't try and do it daily. Do it 2-3 times per week in addition to your strength training workout plan.

Don't Neglect Everyday 'Movement'

Finally, make sure that you aren't neglecting the importance of everyday movement as well. While getting in those scheduled workouts is going to be important, this isn't to say everyday exercise doesn't count as well.

While it won't provide nearly as much benefits in terms of strengthening, calorie burning, and boosting insulin sensitivity as the free weight or interval training workouts described above, it is still activity and will still offer benefits.

The key is simply making yourself more aware of how much you are moving and then working up to more movement throughout the course of the day.

So there you have a few quick tips on how to set up a most effective exercise program to manage your diabetes. Do it right and the benefits will be numerous.