Why Strength Train?
- Weight Loss: Strength training burns calories as you do it. Adding muscle increases your metabolism (each extra pound of muscle burns 35 extra calories per day).
- Insulin Sensitivity: Strength training helps insulin work more efficiently, which results in better long-term blood sugar control
- Physical Performance: Strength training will enable you to perform your daily activities with greater ease and speed
Secrets to Successful Strength Training
- Warm up prior to lifting by performing 5–10 minutes of whole-body cardiovascular activity. Cool down in a similar fashion.
- Lift weights in a slow, controlled manner—2 seconds up, 2 seconds down. Slow lifts get maximum results!
- Perform lifts through the full range of motion, or as instructed.
- Proper breathing is essential! Exhale when lifting, inhale when relaxing. Never hold your breath during a lift. Holding your breath (locking your throat) can increase blood pressure to an unhealthy level.
- Aim for perfect technique before increasing your weight, even if you can do the maximum number of repetitions.
- Increase weight in small increments.
- It is best to perform your routine using large muscle groups first, and then proceeding to smaller muscles. Try to alternate “upper body” with “lower body” movements.
- Always wear athletic shoes when you train. Gloves may also be beneficial.
- It is best to skip a day between strength training sessions to allow full muscle recovery.
Overload = Working a muscle to fatigue. A muscle is overloaded when it cannot lift the weight even one more time.
Recovery = Period of time when the muscle “heals” itself following overload.
Rep = The act of contracting and relaxing a muscle.
Set = A series of “reps” performed one after another.
Types of Strength Activity
- Chest fly
- Abdominal crunch
- Shoulder press
- Squat to bench
- Side bend
- Upward row
- Tricep extension
- Front raise
- Arm curl
- Heel raise
- Forearm wrist curl
©Gary Scheiner MS, CDCES – Integrated Diabetes Services. May be reproduced and used for patient education, but not sold.