ASK ME A QUESTION
As a personal trainer I get asked alot of questions relating to Diabetes and exercise.
Those that follow are some of the more popular ones but feel free to email me any questions you feel are not covered in the topics below.
Q. "Do I need to be fit to use a Personal Trainer?"
A. No. Whatever your current level of fitness we have an appropriate training program to suit your own specific requirements. As your fitness improves so your training will evolve to reflect this progress.
Q. "Isn't Personal Training Expensive?"
A. Investing in your health is one of the most important things you can do. We offer a number of flexible options from one on one training to more cost effective group training and a variety of session times.
Q. " Can I try Personal Training before I commit to a program?"
A. Yes. Contact us at Fitness Diabetes and we will offer you a Free 30 minute complimentary Personal Training session to show you the benefits and fun of training with a Personal Trainer.
Q. " Should I get authourisation from my Doctor before I begin a fitness program?"
A. Yes. You should consult with your medical professional prior to commiting to any fitness program.
Q. " How can exercise help with my diabetes?"
A. Diabetes is closely linked with a number of associated diseases.
- Cardiovascular Disease. ( Almost 75% of diabetic deaths can be attributed to heart disease).
- Diabetic Retinopathy and Neuropathy.
- Hypertension.
- High Cholesterol.
- Obesity and weight issues.
Extensive research has shown that exercise can significantly reduce the risk of a number of these diseases and that it is highly probable an inverse relationship exists between the amount of regular exercise and increased mortality for type II Diabetics. Some research suggests that regular physical activity reduces the risk of developing or may delay the onset of type II Diabetes. Exercise can increase insulin sensitivity and may reduce insulin requirements. While exercise may not have as significant an impact on the management of Type I Diabeties specifically the benefits of increased fitness and overall health are the same as for non diabetics and cannot be emphasised enough.
" The recent Surgeon General's Report on Physical Activity and Health underscores the pivotal role physical activity plays in health promotion and disease prevention. It recommends that individuals accumulate 30 minutes of moderate physical activity on most days of the week. In the context of diabetes, it is becoming increasingly clear that the epidemic of type 2 diabetes sweeping the globe is associated with decreasing levels of activity and an increasing prevalence of obesity. Thus, the importance of promoting exercise as a vital component of the prevention, as well as management of type 2 diabetes must be viewed as a high priority. It must also be recognized that the benefit of exercise in improving the metabolic abnormalities of type 2 diabetes is probably greatest when it is used early in its progression from insulin resistance to impaired glucose tolerance to overt hyperglycemia requiring treatment with oral agents and finally to insulin.
For people with type 1 diabetes, the emphasis must be on adjusting the therapeutic regimen to allow safe participation in all forms of physical activity consistent with an individual's desires and goals. Ultimately, all patients with diabetes should have the opportunity to benefit from the many valuable effects of exercise. " ACSM.
"Physical activity, including appropriate endurance and resistance training,
is a major therapeutic modality for type 2 diabetes. Unfortunately, too often
physical activity is an underutilized therapy. Favorable changes in glucose
tolerance and insulin sensitivity usually deteriorate within 72 h of the last
exercise session; consequently, regular physical activity is imperative to
sustain glucose-lowering effects and improved insulin sensitivity." ACSM.
Q." What sort of exercise should I do?"
A. Exercise should be aerobic using large muscle movements and should include a full warm up period to prepare the body for the exercise to come and a cooling down and stretch period at the conclusion of the session. You can include resistance training 2-3 times per week in your session as long as there is no history of hypertension, heart disease or retinopathy. The emphasis on training for type II Diabetics is in managing weight to advised levels through increasing energy expenditure through exercise and calorie control through a nutrition and food program. As with non diabetics incidental fitness should be encouraged as this plays a role in weekly energy expenditure. High intensity exersise should be avoided in type II Diabetics as this can elevate blood glucose levels for a significant period after exercise. Diabetics should always consult their medical professional prior to embarking on any fitness program. It is recommended you train with a training partner or Personal Trainer particuarly in the early stages of exercise.
Q. " What should my blood glucose levels be when exercising?"
A. Blood glucose levels should be monitored prior to, if necessary during and after exercise. A person may be at risk of hypoglycaemia up to 15 hours after a training session. If blood glucose levels are elevated to 15-20 mMol/L or less than 5.6 mMol/L then exercise should be avoided until blood glucose levels are in the normal range. Everyones physiology varies but in general you may be required to reduce insulin levels and ingest some carbhydrate prior to exercise ( consult your diabetic carers re changes in insulin levels with pump or pen). Diabetics should avoid injecting into the working muscle as these take up the insulin quicker than non working muscles.
Q. " What time of the day should I exercise?"
A. To avoid hypoglycaemia during or after exercise you need to monitor and record your blood glucose levels. As such so you are able to predict your bodies response to and your management of a session of exersise it makes some sense to exersie at the same or similiar time of day.
Q. " How often should I exercise?"
A. Type II Diabetics should exercise at a moderate intensity 3-7 times per week for 30-60 minutes using large muscle movements aerobic in nature. While exercise may not improve blood glucose control in Type I Diabetics it plays a significant role in reducing the severity of associated diseases and enhances psychological well being. Exercise for diabetics has the same benefits as for non diabetics. The disease is not a barrier to fitness and indeed there are many diabetics who have achieved the highest levels of fitness at Olympic level ( Sir Steven Redgrave 7 consecutive Olympic Gold medals).
Q. " What is incidental fitness"
A. Incidental fitness describes activities of an everyday nature. They include choices like taking the stairs rather than the escalator or elevator and walking instead of driving the car. They play a significant role in a program of increasing cardiovascular fitness and managing weight.
Q. " Do I need any special clothing or equipment to exercise?"
A. No. A comfortable pair of training shoes, T shirt and sweat pants, water bottle and hat are all that are required. You do not need to spend large amounts of money on the latest exercise clothing or equipment.
