[Exercise Information] Essential strength training for people with diabetes

 

1. Effects of strength training

 

As age increases, muscle mass and muscle tension decrease.

 

2. Strength training prevents osteoporosis and increases muscle mass.

 

3. Increased muscle tension and muscle size raise the basal metabolic rate.

 

4. Greatly helps in reducing body fat and controlling blood sugar levels

 

If you perform strength training at least twice a week for more than four weeks

 

6. Hemoglobin A1c decreased by 0.5%, and insulin sensitivity improved significantly.

 

7. Strength training plays a significant role in improving insulin sensitivity and helping to regulate blood sugar levels.

 

8. Especially, when muscle mass increases, it is good to do so because it can store excess blood sugar in the body.

 

 

2. Proper strength training methods

 

• 1. After at least 5-10 minutes of aerobic exercise such as walking or jogging
• Encourage strength training.
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• 2. During strength training, exhale when lifting the weight, and
• You must never hold your breath.
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• It is recommended to perform strength training with a 1-2 day interval.
• Alternatively, it is also good to divide the workout into upper body strength exercises on one day and lower body strength exercises on another day.
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• 4. When performing strength training, it is recommended to divide it into "sets."

 

 

• 3. Goals of strength training
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• 1. If the goal is to improve endurance, it is recommended to set a weight that can be lifted about 15-20 times per set.
• After a few minutes of rest between sets, repeat.
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• 2. If the goal is to improve strength and endurance, set a weight that allows you to lift approximately 8-12 times per set.
• After a brief rest between sets, repeat again.