Fitness

 Stay Motivated

Editor’s note: This is the second in a series of columns on diabetes fitness by Chad Boykin. Chad is a certified fitness trainer, kickboxing coach, and author of “Muay Thai Kickboxing: The Ultimate Guide to Training, Conditioning, and Fighting.” He was diagnosed with Type 1 diabetes at the age of 15.

In the first column, we learned about the three components of an exercise program: aerobic exercise, anaerobic (resistance) exercise, and stretching. In this column we will dispel some fitness myths and begin to learn some basic guidelines for beginning an exercise program using these three parts.

Aerobic

At the base of your fitness plan is aerobic (or cardio) exercise. This is the type of exercise that you can continuously do for a while like walking, cycling, or water exercise. People sometimes think that it is not worth it to begin an aerobic exercise program because they don’t have several hours a day to devote to it, or they think they must work extremely hard to get any benefits, Both of these are false. All you need is 20 minutes, 3 times per week, to get results from aerobic exercise. In fact you can even get great results with two 10-minute workouts a day.

Where: It can be very refreshing to go for walks, jogs, or bike rides outside on trails or in parks. In unpleasant weather, a health club, aerobics class or community center can be a great way to keep up with aerobic work. Stair climbers, treadmills, elliptical machines, rowers and stationary bikes make great indoor aerobic exercise alternatives,

Guidelines: Checking you pulse during the workout and keeping it at a certain range measures the effect of your aerobic exercise. An easy way to check your pulse is to press your index and middle finger under your jaw on the front of your neck and count the pulse beats for 6 seconds. And a zero to that number and you have your beats per minute.

The goal is to maintain the target rate for the 20-minute workout. To find out what your target heart rate, just subtract your age from 220. This will give you your maximum heart rate (MHR). Your target heart rate is 60-80% of the maximum.

For example, if you are 60 years old:

220 - 60 = 160
160 x .60 = 96 / 160 x .80 = 128

So, a 60-year-old has a target heart rate (during exercise) of between 96 and 128 beats per minute. There are heart rate monitors available at drug stores and sporting goods stores that will do the monitoring and calculations for you.

It is important to remember that doing something is always better than doing nothing. So no need to feel bad if you go for a walk and don’t monitor your heart rate; the most important thing with aerobic exercise is to do it and do it consistently.

Resistance Exercise

The next important part of the fitness program is resistance exercise. A common reason people give for not trying out resistance exercise is that they are afraid of getting giant muscles – although it takes an awful lot of very hard work to do that. Anyone can follow basic guidelines for building stronger muscles and bones and get tremendous results. All you need is a means of resistance, which can be exercise bands, dumbbells, a fitness center, or your own body weight.

Where: If possible seek out a health club, community fitness center (through your town parks and recreation department), or local YMCA. These can offer a wide array of choices for resistance exercise and a group of people who are working toward the same goals you are. There are also great at-home options, like dumbbells and resistance bands, to choose from.

Guidelines: In general you want to work every muscle two times per week. You want to work all the muscles of the body so that you have a healthy balance. This will help maintain good posture, relieve muscle pain, and improve the ability to do daily activities with ease. Three things to become familiar with off the bat are reps, sets, and weight selection.

Definitions: A repetition (rep) is lifting a weight or doing a movement one time.

A set is doing the exercise of lifts for a number of reps. Start with one or two sets per exercise and build up to three or four sets.

Weight: You want to use a weight that is challenging enough so that you can’t do more than 15 reps. Generally start with a weight you can do for 12 reps and work with it until you can do 15, then use a little more weight next time.

Stretching

Stretching should be a relaxing and enjoyable way to end a workout. Ease gently into each stretch position for a count of 20; no need to push to the point of pain, just go for until you feel a mild pinch; then rest and repeat. A great thing about stretching is that you can do it anywhere and you don’t need any equipment. It is best to stretch after a workout; however, gentle stretching can be good for you any time of the day.

Looking Ahead

The third column reveals goal setting strategies and techniques that will ensure fitness success.

This article from Diabetes Positive! magazine is provided as a service by LifeScan, Inc. All materials are produced independently by Diabetes Positive!, which is solely responsible for its content. Remember that the information provided by this site is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your own physician about any healthcare questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

Article reprinted with permission from: Diabetes Positive! © Copyright January 2005