Start With Walking

Interval Training
The Mayo Clinic defines interval training as “simply alternating bursts of intense activity with intervals of lighter activity.

Interval training is not just for strength training.  It can be used in cardio as well.

As your fitness level improves you might consider trying interval training.  Sheri Colberg, PhD-Ochs, PhD confirms that interval training greatly improves the fitness level of diabetics in her article  Using Interval Training Effectively.

Cardio Interval Training
Example: Walking

If you’re in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking.”

From GlobalFitness.com

Remember
Consult your primary care physician and trainer to find out if you are ready try interval training. During workouts always:

Check your blood sugar
Stay hydrated
Keep glucose tablets or another quick carbohydrate source in case your blood sugar drops too low (glucose tablets are best and have the least amount of calories)

The Mayo Clinic defines Interval Training as “simply alternating bursts of intense activity with intervals of lighter activity.

Who Recommends Interval Training For Diabetics?
The Mayo Clinic
The Joslin Diabetes Center (Harvard Med)
The American College of Sports Medicine (ACSM)
Medical News Today
Sheri Colberg-Ochs, PhD

Interval Training & Cardio
Example: Walking

If you’re in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking.”

Interval Training & Strength Training
Example: Dumbbell Bicep Curls

Let’s say your doing bicep curls and you plan on doing a set of 10 reps.  After you finish 5 reps, drop the dumbbells you are currently using, pick up a much lighter pair and do 5-10 reps at a faster speed (keep good form).  Then drop the light dumbbells, pick up your original dumbbells and finish your remaining 5 reps.   Then rest, that’s one set.

Note: In the above example reps were counted.  You can also go by time instead of reps.  Discuss it with your trainer.

Time
Interval training workouts should not exceed 30 minutes.  The time restriction helps prevent hypoglycemia.

Bottom Line
Interval training helps improve insulin sensitivity, your cardiovascular system, level of fitness and promotes fat loss.  All of that helps maintain stabler blood glucose levels.

For Your Research on Interval Training
Using Interval Training Effectively  Dr. Sheri Colberg-Ochs, PhD
Interval Training: Can it Boost Your Calorie Burning Power Mayo Clinic Staff

Consult your physician and trainer

Gabby Reece 360  & GabbyReeceHoneyLine Channel

An article from Diabetes Health, The Diabetes-Stress Connection: Five Easy Steps to Reduce Stress – Diabetes Health,  cited a study at Duke University by Dr. Richard Surwit, a medical psychologist.

Dr. Surwit stated  ”stress management techniques, when added to standard care, helped reduce glucose levels….The change [in blood sugar levels] is nearly as large as you would expect to see from some diabetes-control drugs.”

Dr. Surwit went on to point out that “managing stress can significantly improve a patient’s control of their diabetes. These techniques are simple, quick to learn, and have been shown to work for multiple conditions, including coronary syndromes. There are many self-help books and other commercially available materials about stress management from which patients can learn these techniques.”

Read It
Diabetes Health article The Diabetes-Stress Connection: Five Easy Steps to Reduce Stress – Diabetes Health, gives excellent advice on stress reduction.

The ADA’s Book on Stress Management
Stress Free Diabetes by Jospeh P. Napora, PhD, LCSW-C.  The book is an official American Diabetes Association publication and used frequently by diabetes educators.

Bottom Line
Stress directly affects blood sugar. Diabetics must reduce their stress level.

One of Dlife‘s blogs covers the topic well in its post The Tip of the Iceberg.

Cardio Difference
The ACSM advises that cardio for type 1 diabetics consist of exercises that work large muscle groups at moderate to low intensity (40-60% VO2 max) for 20-45 minutes 5-7 days a week

The ACSM advises that cardio for type 2 diabetes consist of exercises that work large muscle groups, are low impact and cross training for 40-60 minutes 5-7 days a week.

ACSM Precautions for Workingout 
Not only does the ACSM give different cardio workout guidelines for type 1 and type 2, they also list:

• recommended pre-workout blood glucose level range
• recommended during workout blood glucose level range
• steps to prevent hypoglycemia during workouts
• what to do in the advent of hypoglycemia during workout
• where to inject insulin during workouts

Bottom Line
Visit the ACSM and read the guidelines and consult your physician and trainer.

Interval Training greatly improves the fitness level of diabetics.

Using Interval Training Effectively

For Your Research
How to Cook Vegetables Without Losing Nutrients
from Ehow Food.  This article recommends microwaving, I don’t.  The choice is yours.

Note: if you’re preparing a vegetable that requires heavy cooking for sanitary and bacterial reasons, follow the prescribed instructions.

One thing doctors and scientist are sure of is that gum disease and diabetes are linked and affect one another.

For Your Research
John Hopkins Medicine Diabetes and Periodontal (Gum) Disease

Gum Disease and Diabetes
Article from the American Academy of Periodontology (AAP)

Periodontitis and Diabetes Interrelationships: Role of Inflamm ation
Here’s medical journal article on a relationship between Periodontitis (a type of gum disease) and diabetes from the Marquette School of Dentistry.

Diabetes and Dental Care: Guide to a Healthy Mouth
From the Mayo Clinic Staff