Exercise and Type 2 Diabetes

ACE Fit Fact is taken from ACE FitnessMatters magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE), is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters Magazine online or call 1-888-825-3636.

The American Council on Exercise does not endorse or promote the companies, products or services that reside on this website. ACE does not receive revenue generated from any organizations that advertise on this Web site. Copyright 2003 American Council on Exercise. All Rights Reserved

Exercise and Type 2 Diabetes

The incidence of type 2 diabetes is on the rise, which experts largely attribute to the rise in obesity. Type 2 diabetes, which is responsible for 90 to 95% of all diabetes cases, is more common in adults, but as rates of childhood obesity increase, more young children are being diagnosed with the disease. The good news is that simple lifestyle changes can prevent and, in some cases, counter the course of this disease.

Type 2 Diabetes Explained

Following digestion, a hormone called insulin is released into the blood from the pancreas. Among insulin’s primary roles is its ability to allow carbohydrates (absorbed in the form of glucose) and proteins to enter muscle cells, where they are stored or used for energy. With type 2 diabetes, some insulin is produced, but the body does not effectively use it. This condition is known as “insulin resistance” and prohibits glucose from entering the cells. In turn, blood glucose rises to abnormal levels in the blood. If unchecked for extended periods, elevated glucose levels lead to heart disease, kidney failure, blindness and nerve dysfunction.
Type 2 diabetes is strongly linked to lifestyle factors, especially diet and exercise. People at highest risk of developing type 2 diabetes have a family history, as well as other cardiovascular risk factors, such as high blood pressure, high cholesterol, obesity and a sedentary lifestyle.
However, the same techniques that are used for prevention of this disease—a healthy diet and regular exercise—can be used to control and possibly reverse its progression.

Exercise Can Help

The latest research has put exercise at the forefront in the prevention, control and treatment of diabetes because it decreases insulin resistance. Following regular exercise training, cells can better respond to insulin and effectively take glucose out of the blood and into the cell. Exercise also helps to decrease the risk of cardiovascular disease by decreasing blood pressure, cholesterol levels and body fat.

Exercise Recommendations

If you have type 2 diabetes, you should adhere to the following exercise guidelines:

• Always consult with your physician before starting any exercise program to determine the potential risks associated with exercise.
• Cardiovascular exercise—Strive to accumulate a minimum of 1,000 kcal expended through physical activity each week. Pending current conditioning levels, this may require three to seven days per week of low-to-moderate intensity exercise for 20 to 60 minutes (walking and other non-weightbearing activities such as water aerobics and cycling are good choices). Daily exercise is highly recommended.
• Resistance training—Perform resistance-training activities at least two days per week, targeting the major muscle groups. Complete a minimum of one set of 10 to 15 repetitions of each exercise at a low-to-moderate intensity.
• Flexibility—Perform stretching exercises at least two to three days per week, stretching major muscle groups to the point of tension (not pain) for 15 to 30 seconds. Complete two to four repetitions of each stretch.
• The ultimate goal is to expend a minimum of 1,000 calories per week via physical activity for health benefits, or 2,000 calories per week for weight loss. Keep in mind that these are goals that you should work up to gradually over time.

What are the precautions?

If you have type 2 diabetes, you must monitor your glucose before and after exercise to understand how you respond to certain types of activities. Also, exercising with a partner and wearing an ID bracelet indicating one’s diabetic condition are very important.
Finally, don’t forget to check with your physician prior to beginning a physical-activity program and return regularly to assess the diabetic complications. If complications of the eyes, kidney or heart are present, your physician should provide you with clear boundaries regarding the intensity of any physical activity.

Additional Resources

American Diabetes Association—Exercise: www.diabetes.org/weightloss-and-exercise/exercise/overview.jsp/
Centers for Disease Control—Exercise and Diabetes: www.cdc.gov/diabetes/faq/exercise.htm/
Mayo Clinic—Diabetes and Exercise: www.mayo_clinic.com/health/diabetes-and-exercise/DA00036/

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Strengthen Your Abdominals With Stability Balls

ACE Fit Fact is taken from ACE FitnessMatters magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE), is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters Magazine online or call 1-888-825-3636.

The American Council on Exercise does not endorse or promote the companies, products or services that reside on this website. ACE does not receive revenue generated from any organizations that advertise on this Web site. Copyright 2003 American Council on Exercise. All Rights Reserved 

Strengthen Your Abdominals With Stability Balls

One of today’s most versatile pieces of exercise equipment looks more like an overgrown beach ball than a useful fitness tool.

The stability ball—an extra-large, inflatable orb designed to improve balance while targeting specific muscle groups—has grown in popularity since its mainstream introduction in the late 1980s and early 1990s.

The stability ball can be adapted for many uses, including developing core strength, improving posture and facilitating stretching, among others. Its application is particularly widespread in the physical therapy industry, where it was first put to use in the 1960s.
Thanks to fitness professionals’ interest in the stability ball and its numerous benefits, there have been several exercise programs developed for just about every need, desire and body part.

The Stability Ball and Your Core

So much of the exercise that people do, such as running and cycling, focuses on the lower body. Not much attention is paid to the trunk, or core, of the body. It is the muscles of the core—the abdomen, chest and back—that stabilize the rest of the body.
Think of your core as a strong column that links the upper body and lower body together. Having a solid core creates a foundation for all activities, and is especially important when you add a heavy load, such as weights, to your workout.
It is important when you are strengthening the core that you create balance between the muscles of the abdomen and the back. Many people will naturally have an imbalance between the strength of their abdominal muscles and the lower-back muscles. Exercising with stability balls helps to develop and strengthen those muscles.
Infomercials and magazine advertisements seem to be targeting individuals who want to strengthen their abdominal muscles. However, the stability ball is well equipped to help you safely and effectively develop a strong, stable well-functioning core.
Here are three exercises that can be performed with a standard stability ball that target all three major sections of the abdominal muscles:

• Supine trunk curl—Start with the top of the ball beneath the center of the back. Press the lower back into the ball and tighten the abdominals as you curl the rib cage toward the pelvis. Slowly return to the starting position.
• Supine oblique curl—Start with the top of the ball beneath the center of the back, then stagger your feet and rotate your hips to one side. Anchor the lower hip to the ball and move the rib cage in a diagonal direction toward the legs (for example, right elbow to left inner thigh). Make sure your neck and pelvis are stable.
• Forward transverse roll—Kneel on the floor and place your forearms on the ball, making sure your hips and arms form a 90-degree angle. From this starting position, roll the ball forward as you simultaneously extend your arms and legs. Contract your abdominals to help support your lower back, which should not be strained.

Roll as far forward as possible without compressing the spine, drooping the shoulders or rounding the torso. Return to the starting position.

The Benefits of Balls

Besides providing balance training, stability balls work the trunk in almost every exercise that is performed. By concentrating on the abdominal section, your posture will improve and you will find that you are generally more balanced and aware of your body movements. Your core will be more prepared to support the rest of your body in whatever activity you choose to do.

How to Choose a Ball

It is important to buy the right size ball and maintain the proper air pressure. The firmer the ball, the more difficult the exercise will be. The softer the ball, the less difficult the exercise will be.
If you are just beginning, overweight, an older adult or you are generally deconditioned, you may want to consider using a larger, softer ball. When sitting on the ball, your knees and hips should align at a 90-degree angle.
Following are general guidelines for buying the right size stability ball:

• Under 4'6" (137 cm): 30 cm ball (12 inches)
• 4'6"–5'0" (137–152 cm): 45 cm ball (18 inches)
• 5'1"–5'7" (155–170 cm): 55 cm ball (22 inches)
• 5'8"–6'2" (173–188 cm): 65 cm ball (26 inches)
• Over 6'2" (188 cm): 75 cm ball (30 inches)

Additional Resources

American Council on Exercise: Stability Ball Training by Sabra Bonelli: http://www.acefitness.org/acestore/p-292-stability-ball-training.aspx
About.com: www.exercise.about.com/cs/exerciseworkouts/l/aa121200b.htm
American Council on Exercise—ACE Exercise Library: http://www.acefitness.org/exerciselibrary  

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Jump Start 2011: A Man's Must-Follow Beginner Guide to Fitness

 Men often judge physical fitness by the size of their muscles. They tend to skimp on cardio exercise and flexibility, spending a majority of their workout pumping iron. While weight training is an integral part of a successful workout regime, the experts at Life Fitness suggest keeping your workout balanced with equal time spent flexing, heart conditioning and stretching.

1.    Don’t start off as a workout-aholic.  Many gym beginners train feverishly at first then find that they can barely move the next day. Overly sore muscles will keep you away from the gym, ending your fitness program before it ever started.

2.    Always warm up before strength training. Increasing your body temperature by riding a stationary bike or walking on a treadmill for ten minutes will decrease your chances of injury while strength training. And flexibility is important for whole-body fitness, so follow your workout with a five- to ten-minute stretch.

3.    Do fat burning cardio workouts. Interval training for at least 20 minutes can really get the heart pumping – running or walking uphill on the treadmill, hopping on the elliptical cross-trainer or swimming laps are all great ways to increase your heart rate. Cardio also helps you deal with depression and stress, improves metabolism, promotes better sleep and reduces the risk of various health issues like diabetes, heart diseases, cancer, fatigue and high cholesterol.

4.    Weight train three days a week. Rest a day in between each weight lifting session to give your body recovery time, and never train muscles that are still sore. Start by using muscle building resistance equipment like the Hammer Strength Plate Loaded machines since they give you instruction on form, which is important to follow. Some basic weight training exercises include front squats, seated rows, lat pull-downs, bicep curls, leg presses, hamstring curls and the chest press. Visit video.lifefitness.com for instructional videos.

5.    Eat protein after strength workouts. Without proper nutrition, you won’t increase muscle mass regardless of how much you lift. Protein helps in repairing and rebuilding your muscles, so incorporate foods that are high in protein but low in fat, like lean meats or cottage cheese, into your weekly diet.

6.    Switch up your workout. Your body easily adapts to routine. If you feel like your body has reached a plateau, change your routine to continue gaining strength, muscle growth and definition.

Set goals, educate yourself and listen to your body. Change can be subtle, but if you stick to an effective workout program, results will happen!

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com or follow us on Twitter at www.twitter.com/lifefitness or join our Facebook fan page at www.facebook.com/lifefitness