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What level of exercise lowers your bg's? - Page 2


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Old 03-22-2012, 04:10   #11
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For exercise I walk 3.75 miles each day during my lunch hour a work. I actually end up eating my lunch two hours later and when I do a pre meal check I find my BG has usually dropped 25-30 points from my pre exercise reading.

I don't use the walk for weight loss but to help with BG control.

I also do a mild strength workout with resistance tubes. I got them for therapy for a knee injury and now use them to help recover the muscle tone I lost prior to DX.

Hope that gives a bit of insight.

Sent from my iPhone

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Old 03-22-2012, 04:32   #12
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Quote:
Originally Posted by rudeboysti View Post
High intensity will burn sugar however it isnt AS good for losing weight. Weight loss works best between 120bpm to 140bpm. You have to go harder than that to really burn sugar during and after your workout. Dont get me wrong though. All exercise will burn sugar but to really sustain the sugar burn, you will need that high intensity.

The problem is that diabetes causes alot of issues that keep people from being able to reach that high intensity. I am struggling as I am trying to add weight so my workouts are medium intensity with resistance training only and it doesnt affect my bg much. If i go high intensity, I am unable to gain.

Since you are able to jump rope, I would recommend to continue if you want to burn sugar. You can also mix it up with some stationary bike or a high intensity circuit training if you are able. Just remember that you need high intensity to get the best effect on bg. Search the internet about high intensity exercise for burning sugar and you should get some ideas.

Best of luck.
Partially true....high intensity tends to use mostly carbs/glucose as an energy source. But it isnt actually better for weight loss. It seriously elevates your metabolism well after your finished the exercise. Thats the idea around interval training. There is an 'afterburn' effect. Steady state exercise keeping a lowish heart rate like you mentioned will use mostly bodyfat as fuel, but once you have finished the exercise, thats pretty much it for fat burning. The high intensity stuff, which is very taxing to the body, allows you to burn calories at a higher rate for up to 72hrs afterwards (although some studies suggest only 48hrs). I wouldnt do interval training more than 2-3x max a week though if your going all out. You can burn out fairly quickly with it. Beefy you be careful!

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Old 03-22-2012, 05:05   #13
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Quote:
Originally Posted by timmy

Partially true....high intensity tends to use mostly carbs/glucose as an energy source. But it isnt actually better for weight loss. It seriously elevates your metabolism well after your finished the exercise. Thats the idea around interval training. There is an 'afterburn' effect. Steady state exercise keeping a lowish heart rate like you mentioned will use mostly bodyfat as fuel, but once you have finished the exercise, thats pretty much it for fat burning. The high intensity stuff, which is very taxing to the body, allows you to burn calories at a higher rate for up to 72hrs afterwards (although some studies suggest only 48hrs). I wouldnt do interval training more than 2-3x max a week though if your going all out. You can burn out fairly quickly with it. Beefy you be careful!
I completely agree with you. If I am reading correctly, we said the same thing. You do say it better though. If I am missing something, please enlighten me as I am always looking to learn.

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Old 03-22-2012, 07:32   #14
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Quote:
Originally Posted by uttam

hi rudeboysti,

i am also trying to gain wait but i am not able to may be bacause of low carb.can you tell me your diet plan and exercise ?

Thanks..
Hi uttam. I am currently trying to figure it out as I was just diagnosed 6 months ago and lost 35lbs+ during that time. It has been awhile since I did more than maintenance workouts. Throwing in the fact that I cant have carbs to increase calories doesnt make it any easier.

As far as my workout goes, I am 95% resistance training. I use a small amount of light cardio for warming up and cooling down but thats it.

I like compound movements for gaining weight. These will work multiple muscles at the same time. These would be things like squats, bench press, dead lifts... I do use some isolation but that is just to completely exhaust the muscles. I also tend to go harder on my legs. I'm not happy until I can barely walk out the door.

Wednesday/Saturday workout-Lower body
Squats
Deadlift
Good mornings
Leg press
Leg curls
Leg extensions
Calf raise

Currently I am doing 8 sets of 8 to 12 reps for my squats and deadlift. I start slightly soft for the first 2 sets and with 12 reps for failure. I then progress the weight each set until I finish with 8 rep for failure. I increase the weight by at least 5lbs every workout.

For good mornings, I do 3 sets with 10 to 12 reps and just shy of failure.
For everything else I do 3 sets for failure at 6 to 8 reps.

Thursday/Sunday workout-Upper body
Bench press(flat and incline)
Military press
Pullups(I use lateral pull downs for more weight)
Barbell rows
Dips

Currently do 4 sets of 8 to 10 reps for all. I use enough weight that I get 10 reps for the first 2 sets and fade to 8 reps by the last set.

This routine will be 10 weeks. Then I will switch it up to a push pull routine for 10 weeks. Hopefully that will put weight on.

So far I have put on 2lbs in 3 weeks. My arms are STARTING to get some size back and look normal again but I may be overworking my legs.

My diet has been evolving for the past few months. Currently, I consume calories 6 times a day. Three times a day I drink a shake consisting of 1 cup heavy whipping cream, 1 cup of almond milk and water to top it off blended with a low carb protein powder with 6 carbs. This is around 1100 calories each.

Breakfast 7:00
3 eggs cooked however I feel that day with spinach, some form of meat and lots of cheese. Cup of almond milk and bottle of water.

Snack 9:30
Peanuts and shake from above.
Bottle of water.

Lunch 12:00
Usually 2 or 3 chicken breasts cut up on a bed of some sort of veggies with cheese and oil and vinegar.
Bottle of water.
I also like to make a few leisurely laps up and down the 4 flights of stairs at work after eating.

Snack 2:30
Peanuts and shake from above.
Bottle of water.

Dinner 5:30 to 6:00
Whatever is cooking. Steak or chili with small quantity of black beans. Maybe I'll have eggs again.
Bottle of water

Snack 8:00 or so
Peanuts and shake from above.
Bottle of water to take vitamins.

Lather, rinse, repeat.

I am a routine type of guy. I actually have alarms on my phone to tell me when to eat. I really only vary dinner as that is with the family. Lunch is usually the same unless I go out with coworkers.

This is just what I am trying based off my own experiences. Whether it will work or not is still to be seen. I think the method is solid but again, I may be overdoing the legs. I am rapidly getting my strength back though, since losing mostly muscle from combo of D and meds as I was optimal weight at diagnosis with low body fat.

I do not know your experience level so I must say that with any exercise, consult your doctor first. Also research proper form and risks for any exercises you may try. I would not want someone getting hurt from something I posted.


To the OP,

Sorry for the thread jack. Listen to what Timmy said. He explains it better than I. If you go high intensity, start out a little easy to see how you take it. Progress as you feel comfortable.

Again, good luck

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Old 03-22-2012, 08:03   #15
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Quote:
Originally Posted by rudeboysti View Post
Hi uttam. I am currently trying to figure it out as I was just diagnosed 6 months ago and lost 35lbs+ during that time. It has been awhile since I did more than maintenance workouts. Throwing in the fact that I cant have carbs to increase calories doesnt make it any easier.

As far as my workout goes, I am 95% resistance training. I use a small amount of light cardio for warming up and cooling down but thats it.

I like compound movements for gaining weight. These will work multiple muscles at the same time. These would be things like squats, bench press, dead lifts... I do use some isolation but that is just to completely exhaust the muscles. I also tend to go harder on my legs. I'm not happy until I can barely walk out the door.

Wednesday/Saturday workout-Lower body
Squats
Deadlift
Good mornings
Leg press
Leg curls
Leg extensions
Calf raise

Currently I am doing 8 sets of 8 to 12 reps for my squats and deadlift. I start slightly soft for the first 2 sets and with 12 reps for failure. I then progress the weight each set until I finish with 8 rep for failure. I increase the weight by at least 5lbs every workout.

For good mornings, I do 3 sets with 10 to 12 reps and just shy of failure.
For everything else I do 3 sets for failure at 6 to 8 reps.

Thursday/Sunday workout-Upper body
Bench press(flat and incline)
Military press
Pullups(I use lateral pull downs for more weight)
Barbell rows
Dips

Currently do 4 sets of 8 to 10 reps for all. I use enough weight that I get 10 reps for the first 2 sets and fade to 8 reps by the last set.

This routine will be 10 weeks. Then I will switch it up to a push pull routine for 10 weeks. Hopefully that will put weight on.

So far I have put on 2lbs in 3 weeks. My arms are STARTING to get some size back and look normal again but I may be overworking my legs.

My diet has been evolving for the past few months. Currently, I consume calories 6 times a day. Three times a day I drink a shake consisting of 1 cup heavy whipping cream, 1 cup of almond milk and water to top it off blended with a low carb protein powder with 6 carbs. This is around 1100 calories each.

Breakfast 7:00
3 eggs cooked however I feel that day with spinach, some form of meat and lots of cheese. Cup of almond milk and bottle of water.

Snack 9:30
Peanuts and shake from above.
Bottle of water.

Lunch 12:00
Usually 2 or 3 chicken breasts cut up on a bed of some sort of veggies with cheese and oil and vinegar.
Bottle of water.
I also like to make a few leisurely laps up and down the 4 flights of stairs at work after eating.

Snack 2:30
Peanuts and shake from above.
Bottle of water.

Dinner 5:30 to 6:00
Whatever is cooking. Steak or chili with small quantity of black beans. Maybe I'll have eggs again.
Bottle of water

Snack 8:00 or so
Peanuts and shake from above.
Bottle of water to take vitamins.

Lather, rinse, repeat.

I am a routine type of guy. I actually have alarms on my phone to tell me when to eat. I really only vary dinner as that is with the family. Lunch is usually the same unless I go out with coworkers.

This is just what I am trying based off my own experiences. Whether it will work or not is still to be seen. I think the method is solid but again, I may be overdoing the legs. I am rapidly getting my strength back though, since losing mostly muscle from combo of D and meds as I was optimal weight at diagnosis with low body fat.

I do not know your experience level so I must say that with any exercise, consult your doctor first. Also research proper form and risks for any exercises you may try. I would not want someone getting hurt from something I posted.


To the OP,

Sorry for the thread jack. Listen to what Timmy said. He explains it better than I. If you go high intensity, start out a little easy to see how you take it. Progress as you feel comfortable.

Again, good luck
Thanks a lot....i'll follow your exercise and diet plan . and let you know the result.Hope this will help to get some weight .

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Old 03-22-2012, 11:25   #16
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I had been wondering about exercise utilizing wii or kinect. That sounds like fun!
I turned to the Wii in desperation; we've had a very wet wet season this year - over 30 inches of rain in my gauge since 1st January.

It is good fun, and I find that with all the options in Wii Fit, I don't get bored or look for excuses to stop, but always do at least a full hour by the Wii calculation. Yoga is great for warmup and warm down.

 
Old 03-22-2012, 15:38   #17
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Quote:
Originally Posted by AnnC View Post
I turned to the Wii in desperation; we've had a very wet wet season this year - over 30 inches of rain in my gauge since 1st January.

It is good fun, and I find that with all the options in Wii Fit, I don't get bored or look for excuses to stop, but always do at least a full hour by the Wii calculation. Yoga is great for warmup and warm down.
We just bought one on eBay - looking forward to its arrival

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Old 03-22-2012, 15:59   #18
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Im more of an outdoor person, but we do have a WiFit

I know there is a weight record feature. The last time I got on it , it said "Too fat" Thats all I need a computer insulting me

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Old 03-23-2012, 17:17   #19
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High-intensity is where it's at. It's hard to do long term so you do it in spurts. Think of walking for 30 seconds, then 30 seconds of jogging and you keep changing your litmus test of how many seconds and how fast you can do it with rest periods as your health improves.

Second, high-intensity with weights or anything you can do quickly with great burst will increase muscle, and the more muscle the more glucose can be absorbed, not to mention the more muscle the higher the metabolism.

Notice how older people gain weight? It's almost in direct proportion to muscle loss.

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Old 03-23-2012, 18:13   #20
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Current research is showing that HIIT (High-Intensity Interval-Training) is the best for both weight-loss and glycemic control - and it's also the best when you're looking at maintaining or building muscle mass.

I like to do weight-training 3x a week as HIIT: Two body-parts per day, 3-4 exercises per body part. I alternate the body-part sets with one minute rest in between each. For example, today is Legs/Triceps - I'll do leg-presses, rest, tricep pushdowns, rest, leg-presses, rest... etc.

On my non-weight-training days I do interval aerobic exercise - Typically an hours worth in total - Though most research shows good results with as little as 20 minutes - so you don't have to be as intense as me...

I strive for 2:1 ratio of exercise:rest - I'll do spin bike (2 minutes climbing under high-tension, one minute seated low-tension repeats), elliptical (2 minutes @120-140rpm at high-tension, 1 minute 70-90rpm at medium tension repeats), jump-rope (1 minute jumping, 30 seconds rest, repeat), etc...

Although many peoples BG's go up with exercise (stress response) - at the same time research is indicating that it DOES help considerably with insulin-sensitivity, moreso than just losing visceral bodyfat does. So people who are affected by exercise need to balance out the 'risk' of elevated BG's with the reward of improved insulin sensitivity and better overall glycemic control.

As for what LEVEL of exercise causes me to burn glucose? Anything that gets my heart moving above 120-140 does pretty well. If exercising intensely (which for me is anywhere from 165-200bpm - I have an oddly high maximum heart rate) I'll literally burn all circulating glucose (I'll drop to around 3.5-4mmol/L or 65-70mg/dl) in about 5-6 minutes and experience a 'liver dump' to bring it back up to about 6.5-7.5 mmol/L or 120-135mg/dl ... and repeat the cycle as long as I'm exercising - and even an hour or so thereafter.

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