diabetes mellitus

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)
Basic Exercise Guidelines:
  • 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
  • Flexibility training
    • ​perform every other day
    • 1-2 static stretches per muscle group
    • hold stretches for 10-30 seconds

*** Need more detailed guidance?