Sam­ple Re­sis­tance Train­ing Pro­gram

Diabetes Care Guide (English) - - RETAIL NEWS -

“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.

TIPS

• 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.

PROGRESSION

• 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.

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