Exercise Therapy for Type 2 Diabetics

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Regular Member

Date Joined Sep 2007
Total Posts : 97
   Posted 10/9/2007 10:22 AM (GMT -7)   
Researchers at the University of Calgary enrolled 251 type 2 diabetics who ranged in age from 39 to 70 and they were divided intofour groups:
1. A n Aerobic Group worked out on exercise bikes and treadmills 45 minutes per session, three sessions per week.
2. A Resistance Training Group worked out with weights 45 minutes per session, three sessions per week
3. A combined Aerobic and Resistance Training group 45 minutes of each type of exercise, three times per week
4. A control group did no exercise
After 26 weeks, blood sugar control was improved in the Aerobic Group and significantly improved in the Resistance Training Group compared to the control group which there was no change. In the group that combined aerobic and resistance training, the blood sugar control was overwhelmingly improved.
Blood sugar levels were measured by checking hemoglobin A1c levels which is considered the most accurate method of judging blood sugar changes over long periods. Researchers report that some subjects in the combined exercise group actually brought down their A1c values to a range considered normal.
So from this research it seems with proper exercise such as the combined Aerobic and Resistance training group this therapy may prove to be more beneficial that meds. or at least reduce the amount of meds necessary for good control
successful with herbal, vitamins and minerals

New Member

Date Joined Apr 2007
Total Posts : 7
   Posted 10/9/2007 11:31 AM (GMT -7)   
Ok, silly question here:  I understand that in numbers 1 and 2, they exercised 45 minutes for three different sessions each week.  But for the 3rd number - did they exercise for 45 minutes with half aerobic and half weight resistance three times a week or did they exercise for 90 minutes - 45 minutes with aerobic and 45 minutes with weight resistance three times a week?  Thanks!

"Bloom where you are planted."

Regular Member

Date Joined Sep 2007
Total Posts : 97
   Posted 10/9/2007 11:37 AM (GMT -7)   
It appears from the article, No# 3 was 45 minutes for each type of exercise which would be 90 minutes, if I am reading it correct.

successful with herbal, vitamins and minerals

Lanie G
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Date Joined Nov 2006
Total Posts : 6080
   Posted 10/9/2007 12:59 PM (GMT -7)   
Combining aerobic exercise and resistance training is the best workout you can do for many reasons, not just for contolling blood sugar according to everything I've read, so I'm not surprised by this study.  I would like to add this, though.  You shouldn't do resistance/weight training two days in a row because the muscles need the 48 hours to mend.  Aerobic exercise doesn't have that restriction.  If you plan to work with weights like dumb bells, barbells or the resistance machines, do it every other day.  In between each set of those repetitions, you should wait about a minute or two and not go on to the next right away.  To get a really complete workout, you can do some weight/resistance sets and then maybe 5 minutes on a bike or treadmill, rest and then do some more weight/resistance sets.  If you plan on an hour of that kind of exercise combo one day and then just aerobic the next day and then back to the weight/resistance plan the next, you'll really feel a big difference in energy.  I started this kind of program back in January and work with a trainer.  It's really important to understand what to do and what not to do or you'll end up ruining your back, neck, etc.  You don't need to have a trainer though.  You can buy some dumb bells (or use soup cans!) and those rubber bands with handles.  Put some cans in a plastic bag and lift them for strengthening your arms.  (I was going to say 'put a bag of sugar or flour in the bag' but we don't have them in the house anymore, do we? devil )  There are lots of sources online for how to exercise with weights and bands.  You can walk, run, march in place, climb up and down stairs, do jumping jacks for aerobics.  The point is to do whatever movements you are able to do but to do them.  Sandy (gelchick) says to check out "chair dancing" websites for those who have limited mobility. :-)

forum moderator - diabetes
"pre-diabetic" controlled so far by diet and exercise
following low/no carb diet, no meds

Post Edited (LanieG) : 10/9/2007 3:12:58 PM (GMT-6)

Regular Member

Date Joined Aug 2006
Total Posts : 477
   Posted 10/9/2007 3:06 PM (GMT -7)   
www.chairdancing.com is a terrific site for aerobics, yoga, and toning that can be performed while seated in a chair.  I do the toning exercise at my desk when I need an eye break from the computer- my arms are developing a really nice shape in my dotage-lol.
I just want to live happily ever after-every now and then. Jimmy Buffett

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