diabetes mellitus
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Is defined as 2 fasting glucose readings of >125ml/dl or 2 randoms of >199ml/dl. Diabetes is a result of insulin resistance. The cause of insulin resistance and its ensuing development of type 2 diabetes is multi-faceted and not completely clear. What we do know is the development of insulin resistance is linked to physical inactivity, high carbohydrate intake, obesity, and family history. (NSCA)
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Basic Exercise Guidelines:
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- Resistance training
- 2-3 days on non-consecutive days
- 10-12 large muscle multi-joint exercises
- 8-12 repetitions
- begin at 50%-75% of 1RM
- in 3-6 months alternate one session of low repetitions of 80%-95% of 1RM, one session of moderate reps of 65%-80% 1RM, and one session of high reps of 50%-75% of 1RM
- Aerobic training
- 30 minutes per session, start with multiple shorter sessions if needed to meet goal
- rhythmic continuous i.e. bike, walk, swim
- caloric expenditure goal from 300+ per session and >2000 per week
- 30 minutes per session, start with multiple shorter sessions if needed to meet goal
- Flexibility training
- perform every other day
- 1-2 static stretches per muscle group
- hold stretches for 10-30 seconds
- perform every other day
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