How HIIT or Resistance Training Can Affect Your Diabetes

Introduction 

 Living with diabetes; whether you are Type 1, Type 2 or pre diabetic shouldn’t differentiate you from those living without diabetes when it comes down to exercise. Whether you are new to exercise or participate in regular sport and activities, there is no criteria to what you can and can’t do within your diabetes. High Intensity Interval Training (HIIT) and Resistance Training can allow you as a diabetic to adapt to different training styles and methods, where you can soon learn and adapt to how your body reacts to the increase in activity and begin to change the way you exercise with diabetes. 

HIIT (High Intensity Interval Training) vs Resistance Training 

High Intensity Interval Training (HIIT) is a flexible form of training that can be adapted into any daily routine. Small amounts of high intensity training can be highly beneficial to your health in comparison to longer periods of conventional cardiovascular exercise, such as continuous jogging or walking. Think about how you can fit HIIT in your daily life that will benefit you as an individual. Exercising before work, after work, or any other convenient time can work for those who even live a busy life. 

The truth behind resistance training is that it is highly beneficial for most individuals living with diabetes. Resistance training is made up of exercise movements that add tension to the muscles within the body, helping build muscle, and increase overall strength. Other methods of resistance can include using resistance bands, weight machines, and even exercise that relies on your own body weight to achieve the same results. 

Adapting to exercising with diabetes shouldn’t fill you with doubt, fear and a lack of motivation. Exercise is a great way to release stress, achieve a clear mind and understand your body. 

Who is HIIT for and what are the benefits 

High Intensity Interval Training is suitable for most people living with diabetes and has been found that it is considerably more beneficial to those living with Type 2 Diabetes or living with heart disease. 

HIIT has benefits for your heart, blood glucose levels, and mental well-being. The following benefits are associated with an increase in high intensity training:

·   Can be undertaken in as little as 10 minutes.

·   It is very flexible with a wide range of different exercises to choose from. 

·       It is suitable for people that currently have a low level of fitness. 

·   Allows an increase in heart rate for fat burn and weight loss during and after exercising.

Benefits of Resistance Training 

Resistance training has many health benefits for individuals living with diabetes. These training styles can provide a safe and effective way to optimise blood glucose levels, increase strength, lower insulin resistance, and improve your quality of life. 

Having diabetes can put you at major risk for a decline in both muscle mass and functional status with the ability to perform normal activities reduced. Taking part in regular resistance training can lead to improvements in lean body composition, combat the effects of ageing, and improve your mood and well-being. These benefits can include:

·   Improved insulin sensitivity – Strength and resistance training makes your body more sensitive to insulin for up to 24 hours 

·   Weight loss and improved body composition – The more lean muscle you have within the body allows more calories to be burned throughout the day, even when you are not exercising. 

·       Improved functional status – Improves strength and balance throughout the body, increase in bone density and lowers the risk of developing osteoporosis. 

exercise with diabetes

 Adapting to HIIT and Resistance workouts 

Following a new exercise regime may leave you confused with how to start and apply the changes to your everyday life, but this shouldn’t be the case.

A high intensity exercise regime is designed to tire out your body during each burst of activity, allowing you to have a short rest period before another bout of exercise. You should notice that your heart rate rises considerably and your breathing becomes deeper. Typically, these intervals will vary between 10-20 minute workouts allowing beginners to try a 30 second bout of an activity with a 90 second rest. 

HIIT Exercises you can choose from may include:

·   Running

·   Walking 

·   Cycling

·   Squats 

·   Lunges

·   Push ups 

·   Weights

Individuals living with diabetes should start with 2 to 3 weekly sessions of resistance training with 1-2 sessions of higher intensity training. Each session should consist of 5 different strength training exercises with 1 to 3 sets and 10-12 repetitions per exercise. 

Beginners should focus on doing exercises that use larger muscle groups (compound exercises), such as chest, back and thighs versus smaller isolation exercises that target individual muscles. 

 Blood glucose during strength training 

Resistance and strength training affects blood glucose levels, so you should be monitoring them regularly. This should be done before, during, and after your workouts as you can see how these levels of exercises can affect your body. Everyone has individual responses to exercise with this being based on fitness level, duration, pre-exercise blood glucose levels and the intensity of exercise. 

Strength training consumes much more glucose from your bloodstream to lower your glucose levels. This will improve muscle mass and is a great way of improving your blood glucose levels since most of your glucose from food is sent straight to your muscles instead of remaining in the bloodstream, thus lowering your glucose levels. 

Those living with Type 1 Diabetes and taking insulin injections may notice low periods of blood glucose, with the risk increasing during exercise. You may need to adjust your insulin dose or consume a light meal or snack prior to exercising to keep your glucose levels stable as they can also drop for several hours post workout. 

 Safety during exercise 

 It is essential to take the time to perform an appropriate warm-up before you begin any exercise, whether it is HIIT or Resistance. Training without a proper warm-up can lead to injury, so ensuring your body is warm before the start of your session is essential. If you have not exercised recently, you should consult your medical professional before starting any form of exercise allowing extra precautions to be assessed against your diabetes and current health. 

Gino Fasolino
Level 3 Personal Trainer, Diabetic Care and Management Mentor specialising in glucose management through; Fitness, Nutrition, Lifestyle and Weight Loss techniques.

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