Increasing your physical activity and maintaining or increasing muscle mass has a lot to do with avoiding type 2 diabetes, managing it successfully and slowing it's progression.
1.
Muscle is the body's largest reservoir of tissue which requires glucose uptake from the blood 2.
Maintaining or increasing muscle mass through strength training encourages your body to take up and make use of your blood sugars.
Strength training enhances this process by:
Strength training has unique benefits beyond simply being more active:
What's involved in Strength Training? 1.
To get the best benefit,perform strength training 2-3 times each week.
Once you work out a routine, each session will take around 45 minutes.
2.
Your program should include exercises that target all your large muscle groups 3.
You might start out doing one set of exercises and gradually move onto three sets of 8-10 repetitions.
More benefits include:
You can experience the benefits of strength training after just one session.
By building muscle mass it is possible to avoid, or manage, your type 2 diabetes by reducing your blood glucose levels.
1.
Muscle is the body's largest reservoir of tissue which requires glucose uptake from the blood 2.
Maintaining or increasing muscle mass through strength training encourages your body to take up and make use of your blood sugars.
Strength training enhances this process by:
- increasing the body's insulin-sensitivity
- when stimulated, the GLUT-4 protein helps transport sugar from the blood into the muscles, it's production is increased
- muscular contractions performed during strength training stimulate the GLUT-4 protein to increase sugar transfer from blood to muscle, independent of the influence of insulin.
Strength training has unique benefits beyond simply being more active:
- moderate to high-intensity strength training can be designed to specifically target improvements and maintenance of muscle mass
- you can improve average blood glucose levels by 7 per cent at three months and 14 per cent at six months
- you can make your muscles stronger, work harder and use up more glucose for energy.
What's involved in Strength Training? 1.
To get the best benefit,perform strength training 2-3 times each week.
Once you work out a routine, each session will take around 45 minutes.
2.
Your program should include exercises that target all your large muscle groups 3.
You might start out doing one set of exercises and gradually move onto three sets of 8-10 repetitions.
More benefits include:
- better diabetes control
- increased muscle strength and tone
- healthier blood vessels
- faster weight loss and easier maintenance of these losses
- stronger, healthier bones
- better balance and posture
- resistance methods like free weights
- weight machines
- resistance bands
- or a person's own weight to build muscle and strength
You can experience the benefits of strength training after just one session.
By building muscle mass it is possible to avoid, or manage, your type 2 diabetes by reducing your blood glucose levels.