With approximately 40 million Indian diabetics (Via), diabetes is a colossal health concern for Indians everywhere. Since the estimate does not show signs of stopping, it is time to take preventive measures. Therefore with our expert, Arnav Sarkar we look at how exercise can control insulin, lifestyle and most importantly - cause healthy weight loss. This is what he has to say…
Arnav gets right down to the root of the problem, “While type 1 diabetes is caused due to bad genetics, type 2 diabetes is often caused due to an unhealthy lifestyle. And one of the hallmark traits is very little to no exercise. So make exercise your priority if you wish to combat this deadly disease.”
“As most diabetics will know that in their body insulin sensitivity is very poor, thus they have high blood sugar levels. However what they need to know is that regular exercise can help them to improve their body’s insulin sensitivity. And to do that the best way is to train intensely. While gentle walking can help, more intense activities like weight training, sprinting, kickboxing, etc will work even better. Of course for a diabetic it is always recommended that they first consult their doctors before they start any exercise program.”
“Assuming that you have got the green signal from your doctor to exercise, I would suggest that you do a minimum of 2 days a week of strength training, this could include bodyweight and/or weighted exercises. Good choices will be to go for multi-joint exercises which burn a lot more calories per rep, and also help to improve sugar metabolism. Some exercises that should be a staple in your routine are push ups, squats, lunges, rows, overhead presses, etc and if you are in decent shape then you should also do deadlifts, pull ups, burpees, etc.”
“Besides the strength training, do another 2 sessions of interval cardio training. Interval training means that you go fast for sometime and slow for sometime in an alternating manner. A good example would be to run fast for 30-60 seconds and then jog or walk for 2 minutes and repeat this pattern for 6-8 rounds. Similarly you could follow this pattern for other cardio choices like rope jumping, cycling, etc. The idea is to go hard and get a great workout in a short span like 20 minutes or so. Besides the strength and interval training, be sure to be active on your “off” days too. For these days choose lighter intensity activities that will help with recovery like swimming, yoga, walking etc.”
Arnav gets right down to the root of the problem, “While type 1 diabetes is caused due to bad genetics, type 2 diabetes is often caused due to an unhealthy lifestyle. And one of the hallmark traits is very little to no exercise. So make exercise your priority if you wish to combat this deadly disease.”
“As most diabetics will know that in their body insulin sensitivity is very poor, thus they have high blood sugar levels. However what they need to know is that regular exercise can help them to improve their body’s insulin sensitivity. And to do that the best way is to train intensely. While gentle walking can help, more intense activities like weight training, sprinting, kickboxing, etc will work even better. Of course for a diabetic it is always recommended that they first consult their doctors before they start any exercise program.”
“Assuming that you have got the green signal from your doctor to exercise, I would suggest that you do a minimum of 2 days a week of strength training, this could include bodyweight and/or weighted exercises. Good choices will be to go for multi-joint exercises which burn a lot more calories per rep, and also help to improve sugar metabolism. Some exercises that should be a staple in your routine are push ups, squats, lunges, rows, overhead presses, etc and if you are in decent shape then you should also do deadlifts, pull ups, burpees, etc.”
“Besides the strength training, do another 2 sessions of interval cardio training. Interval training means that you go fast for sometime and slow for sometime in an alternating manner. A good example would be to run fast for 30-60 seconds and then jog or walk for 2 minutes and repeat this pattern for 6-8 rounds. Similarly you could follow this pattern for other cardio choices like rope jumping, cycling, etc. The idea is to go hard and get a great workout in a short span like 20 minutes or so. Besides the strength and interval training, be sure to be active on your “off” days too. For these days choose lighter intensity activities that will help with recovery like swimming, yoga, walking etc.”
No comments:
Post a Comment