How about improving muscular strength and endurance? If this is your goal, then this article will definitely help you to achieve those two (2) goals. Maybe you just want to be tighter and leaner. You are still going to want to read this article.
Do you want to increase insulin sensitivity? The answer remains the same, this article will help you to achieve that too.
If your muscles are weak and you are obese, there is a strong possibility that you have a high incidence of insulin resistance.
Long and short is that your blood sugar levels may be difficult to control, but the fix takes us to the topic, “Why resistance training is good for diabetics.” The good news is that resistance training is also excellent for diabetic-free adults.
Let us now take a look at resistance training. What exactly is resistance training?
A Definition for Resistance Training
Resistance training is a type of exercise which makes our muscles stronger. In this type of exercise, our limbs are moved against dumbells, weighted bars, bands, gravity, our just our body weight.
There are also some exercise machines designed for resistance training exercises as well. Resistance training is sometimes referred to as weight lifting or strength training. Resistance added to activity makes it a bit harder to do.
Women Concerns – Will I be too Bulk?
The literature shows that women are sometimes afraid of resistance training, fearing that they will end up with huge, muscular looking muscles.
When we begin this form of exercise, our muscles will be more defined. This means that we look more sculpted and definitely tighter. Are you interested? Continue reading for more, please.
Fat Mass Vs Muscle Mass – What’s your Pick?
Fat mass weighs less than muscle mass and so when we start resistance training we may notice a slight increase in our weight, but we will also notice that our body looks smaller.
Our metabolic rate may also increase and note that this is a good thing as we will eventually lose and maintain our weight. I ask the same question again, are you interested?
Burnt Calories – The Huge Payoff
The more muscle we have, the more calories we will burn. Yes, more than when you have a lot more fat. So the equation looks like this:
More Muscle = Less Fat=More Calories Burnt ALL day
The above looks like a winning game to me. All we have to lose in the process is some fat. I am sure that by now you are somewhat interested. Let’s continue the discussion.
Considering that people like myself, diagnosed with type 2 diabetes, are also obese, then this appears to be something worth trying. Yes, I am now using my resistance bands with Leslie Sansone and some light weights.
A Word of Caution
From my research, I gathered that it is okay to do a bit of resistance training on a daily basis, but on different muscles. This is so that we afford the muscles some time to repair and to build.
I know it is said that you can work lower body one day, followed by the upper body the next day, but, I may prefer to just skip a day at times. As a person diagnosed with diabetes, I do not believe in excess in any form.
The Proof – Time for the Results
Recently, a study with ten (10) overweight men was done. these men were taken from the age group 28 to 44 years old with a body index between 26 to 32 kg/m2. This study sought to examine the effects that six (6) weeks of resistance training. Muscle strength/mass was looked at and also insulin sensitivity.
The men engaged in three (3) sessions of exercise per week for the six (6) weeks period. They were given nine (9) exercises to do, which formed the set. The sessions lasted 15 to 20 minutes. (Please note that they exercised only three (3) sessions per week).
And So, What’s the Big Deal?
The result was a 16% increase in insulin sensitivity. But wait! There is more! There was also an increase in the size and strength of the muscles of the participants. Sixteen (16) percent is a big deal when we look at only exercise three (3) days per week for only six weeks!
Note that this took place in a month and a half. Yes, only six weeks. The other thing to note is that this was achieved in only 15 to 20 minutes, not every day, just three (3) days per week. I felt the need to repeat myself here. This is worth looking at, what do you say?
Hold the Excitement a Bit – Limitations
Okay, so we love the results, but, please note that only ten (10) men were studied and absolutely no women. This means that the sample size and distribution cannot be used to speak to the entire population.
I would have loved to see some females in the study. How about you? Wouldn’t it have been nice to be able to see the effect on women? Let’s pray this will be addressed.
The Challenge Begins
My regular readers can tell where I am about to take this discussion. The above limitations will not stop me from running my own study on Josephine Crawford.
Yes, I have weights at home, I even have resistance belts, and yes, you made the correct assumptions. They are not being used. Yes, I will be using them before I publish this article.
Folks, I am willing to try this and other lifestyle changes, because I hate being diabetic.
No Shortage of Research
Guess what? There was another research. This time, twenty-two (22) Latino males were involved in the study. Again, they were overweight. Some did the exercise two times for the week, whilst others did not. They exercised for sixteen (16) weeks.
The results were amazing! Upper and lower body strength increased. This was not an ordinary increase, as it was reported as a significant increase. Wait! There were other significant increases. Yes, there was a significant increase in insulin sensitivity.
This is exciting, to say the least! I don’t know about you, but I will definitely be giving this a try!
Water Under the Bridge
Note, that there is no data for women and also those already diagnosed with diabetes. Well, not to be daunted. I will be adding to that literature and I will not be taking out a gym membership either.
I do not want to take offense, but I am just wondering why women were not included in these two studies. Water under the bridge, let’s move the discussion forward.
As previously stated, and I deliver ALL the time, I started my training at home. I am now doing day three (3) of using my bands and weights. I skipped one day and I am delaying publishing this article to be able to report my preliminary findings.
Day One (1)
I am now working on new muscles. At least, it feels that way. Day 1 was difficult. I worked upper body since the rest of my shirt fits, but the arms are usually an issue.
I was ashamed to see how quickly I got tired. Note, I am having more energetic days than I have had in years, but, lifting 3 pounds repeatedly was a challenge at first. Better must come and I will continue.
Day Two (2)
Today I shifted to lighter weights and I could do the twenty (20) repetitions with ease for most of the twenty (20) minutes. The last five (minutes) or so I had to push myself a bit and to be honest with you, I stopped looking at the time, so there is a strong possibility I did not make it to twenty (20) minutes.
I also felt a bit bored (same as day 1), so whenever that started to happen, I took a break and went on my bike. Not that I like doing this either, but, I must work up an appetite for some form of exercise, or I will not achieve my goal of defeating diabetes and other lifestyle illnesses.
See how ambitious I have gotten now! I started this website to share my journey with defeating diabetes, now, I have a “beef” with other lifestyle illnesses.
Why not? I figured I may as well use the one stone to kill a few birds. This makes sense, right?
Day Three (3)
“And now the end is near…” No, it cannot be the end. Certainly not my friend. These sessions were done with purpose. I do want to add to the body of literature. I want to see the effect of resistance training on my blood sugar. I want to see the effect of resistance training on my muscles.
Today I started with the lighter weight and worked my way up to the three (3) pounds and that worked beautifully. I am feeling great at the moment. I also used my bike for about ten (10) minutes and I did the resistance training for about fifteen (15) minutes.
Please Meet Cuddles
I included some music and my cat (Cuddles) looked puzzled. She changed her location to a higher seat, where she could get a better view. I laughed a few times. She is so cute.
I am sure she was happy to see her human mommy so happy and vibrant. Oh my God. If this cat could talk? Better yet, if she could write her own blog post?
Happy, Happy, Happy
Yes, I was super happy and I am sure that you are feeling that energy even as I write. Something happened in my brain. Something delightful. Will I be continuing resistance training? Definitely YES! I can hear you asking about my blood sugar reading.
Here is the truth, I am always doing a number of things to keep things under control. Remember it’s a lifestyle change. Hence, I was eating my whole foods, mostly vegetables, but, I included more animal protein this week and I am still great.
The amazing thing though is that even though I was taking half my medication and I included some bread into my diet this week, (yes I did), I did not notice a spike in my blood sugar. I can’t say why, but, I will continue to include resistance training into my normal routine (this is Faith speaking).
The studies have concluded that resistance training may be one of the answers to prevent diabetes.
My own experiment thus far points to a strong possibility that resistance training may also be good for women diagnosed with diabetes.
As we continue to effectively fight diabetes, let us give God the praise.
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