EXERCISE AND DIABETES.
If you think you can or you think you can't
– you’re probably right.
I know you don’t want to do it. If, like me, you hurt yourself every time you have tried to exercise, you have likely built a negative attitude towards it. You probably have already told yourself “I don’t have time to work out.” Let’s face facts: if having a lean six-pack motivated you, then you would have one already. If you enjoyed doing exercise your gym membership would not be sitting in the drawer costing you money.
I told myself these things, to begin with. Do yourself a favour; click on this link for diabetic ulcers and take a look at the Google results. Click on images and then come back.
Do I have your attention now?
Shall we discuss how to begin? OK, let’s go. First of all, you need to ease into it. The biggest mistake people make is to go down the gym, do the induction, and then go and absolutely smash it. The next day they are in a massive amount of pain. All you have achieved is a negative association with exercise again.
So maybe just try this first… go for a walk. It does not matter if it’s 5 minutes, 10 minutes, 15 minutes or 20 minutes. It does not even matter if it’s just to the end of your street and back again. Just get your body used to moving again.
Exercise could be having fun with your family or an excuse to spend time with a friend, we all need a good excuse to get away from tablets and TV!
What’s the Best Type of Exercise
The best type of exercise is called Hit Training. What does this mean? This involves an exercise that raises your heart rate for a few minutes and then lowers the heart rate again.
Let me give you an example: In the gym you do reps. You will use a low weight and do a rep of 10. You then rest put on a slightly heavier weight, and do 10 reps. Rest, and the put on a heavier weight, do a rep of 10 and then rest. Move onto the next machine.
The aim is to keep your Heart Rate in what is called the Fat Burning Zone. What is the Fat Burning Zone? I recommend that when you exercise you always use a heart rate monitor. The Heart Rate monitor tells us when we are in our Fat Burning Zone. You take the number 180. Subtract your Age. This the upper level of your Fat Burning zone. Take 20 from that number and that is the lower part of your Fat Burning zone. The aim of the game as a Type 2 Diabetic is to burn that fat.
When we are above the zone we are not so much burning fat as producing lactic acid. The goal here is not to be a super athlete. The goal is to Reverse your Type 2 Diabetes. When you exercise you want to be in the fat-burning zone as long as possible.
Why is Exercise Important?
The cells in your body no longer listen to the insulin that tells them to absorb the energy from the food that you eat. Instead, your body stores that energy in your body.
It first stores the energy in your liver and your muscles. Once they are full it turns that energy into fat. Watch the video opposite to learn why that is.
When we exercise we burn off the energy in our liver and muscles and empty the cells of energy. This causes the cells to want to use the energy from the excess fat in our body. When we consume food after exercise that energy will now get stored in our liver and muscles before turned into fat.
DDP Yoga is not your Mamas Yoga. A mixture of Yoga Moves, Calisthenics, Rehabilitation Moves and Dynamic Resistance. No Jumping No Lifting No running. All you need is a towel water and mat or carpet. Workout is ideal for beginners so come along and feel the bang.
The workout will take part on zoom. An invite will be sent when payment is received.
Please allow 24 hours for the invite to arrive.