Sample Resistance Training Program
“Resistance training” means using weight or weight machines to work your muscles. A weight can be anything from a dumbbell to a can of soup from the pantry. Another good tool to use is a resistance band. It’s important because it helps maintain and even build muscle strength, which will help to improve your energy level and increase the effectiveness of the insulin your body makes or the insulin your doctor may prescribe.
There are some things to consider before beginning resistance training. Get clearance from your health care provider if you have: eye complications due to your diabetes (retinopathy); an aneurism or hernia (other than hiatus hernia). If in doubt, check it out. If you’re interested in starting a resistance program, speak with a qualified fitness instructor. He or she will review proper techniques and help you avoid injury.
• Lift band/weight smoothly and under control.
• A minimum of 60 seconds rest should be taken between sets.
• Do not hold your breath. Exhale when the band is being stretched or weight is being lifted against gravity (most difficult part of the exercise).
• Resistance training can be done two to three times a week, with at least 48 hours between sessions. Your fitness instructor can ensure you are using the right amount of weight and completing a safe number of repetitions while assessing that your technique is safe.
• Start with one set of 10 repetitions per exercise.
• A few days later, increase set to 15 repetitions
• Increase weight slightly and return to one set of 10 repetitions. As you progress increase to two to three sets of 10–15 repetitions.