Strength Training Tips That’ll Improve your Glucose Levels
For Starters: Know Your Range LevelsIf you are under the age of 59 and generally healthy, aim for a blood sugar range between 80 and 120 mg/dl. If you are over 60 and have other medical conditions besides diabetes, try for a blood sugar range between 100 and 140 mg/dl. Always check with your doctor regarding a healthy range for your body.
Aerobic -VS- Strength TrainingDifferent types of exercises use different types of fuel to support the workouts. For instance, aerobic activities such as walking, cycling, and swimming use primarily fat as the energy source. You also use glucose, but the majority of the fuel for an endurance type of activity is from fat. In contrast, strength training uses primarily glucose as the fuel for the workout. This is why a strength training session is generally shorter than an aerobic workout, glucose stores run out faster than fat storage. Glucose provides quick energy for short bursts of activity such as a set of squats, push-ups, bench presses or leg presses. Therefore, your blood sugar levels decrease with strength training exercise.
Strength Training GuidelinesIf you are new to working out, these strength training tips will prepare you for your new workouts.
- Begin with one to two sets of approximately 10 repetitions.
- Include exercises that target your main muscle groups. Exercises such as push-ups, shoulder presses, arm curls, arm extensions, squats, lunges, and sit-ups!
- Rest for 30 to 60 seconds between sets.
- Aim to perform your strength training workouts 2 to 3 times a week.
- As your fitness improves, gradually increase the number of sets and workout frequency.