Strength Training Diabetes
how much do you think ill lose in 6 weeks if i keep up what i did today? how about 10 weeks?
living a healthy lifestlye has become important since my dad has diabetes and my uncle died from heart disese. im 5′6 and 135 lbs. i used to be 5′6 and 120 in great shape until i got sick and then went on bc which made it hard for me to lose weight. since ive stopped using bc pills i have lost 6 lbs. i want to get down to 118 then tone up. today i ate kashi golean cereal with light soy milk (170 cals.) 3 slices of mango, south beach bar (140 cals) veggie patty (70 cals) fat free cottate chese (123) asparagus (15) and tomatoes, mosserella cheese and avocado on top of my patty for dinner ill have a salad and meatlkess chicken. maybe some yogurt later on. im going to get 20 min. of high impact aerobis, 40 of pilates, 25 mins walk (1.8 miles) and then strength training.
how much do you think ill weigh july 30th (vacation date) and by august 23? ill keep excersing once school begins again but not as much just enough to maintain. but how much do you think ill lose by those dates?
OMG! Girlfriend, that is good. I feel you on the weight issue. I too am 5′6″ and weigh 136lbs. I used to weigh 120 myself. I am okay by some women’s standards, but I have some butt to lose. Now, when I had my daughter “adjoadjo jr,” I couldn’t stop eating and gained 70lbs. during my pregnancy. I want to drop my weight to 120. Now, I think your plan is strong, but when I was losing the bulk of my pregnancy weight, I did serious cardio. I would run with adjoadjo jr. in a jogging stroller. Now, you mentioned you were doing 20 minutes of high impact aerobics. I would step that up to 40 minutes, or even an hour if you can tolerate that. Around Thanksgiving I reached a plateau. Then, I got lazy and ate like a pig during the holidays. I too want to tone up because I plan on returning to the workforce at the end of July. I think your meal plan sounds great. I ate lots of steamed veggies, tuna, boneless, skinless chicken, with brown rice. I also ate 3/4 cup oatmeal every morning and drank water and green tea, along with skim milk. I think you basically need to step up your cardio to 40 minutes and then again increase it to an hour once you find that it is becoming easy. My husband always told me that when my routine became too easy, to step up my routine and change it. You know what book I found really helpful? Strength Training anatomy for women by Frederic’ Delavier. Good book. Lot’s of leg, butt, thigh exercises. However, for upper body he doesn’t have much, so you may have to purchase Strenth Training Anatomy for Men by the same author. I wish you the best. Keep us abreast of your progress, and if you ever want to share exercise moves or meal plans, feel free to email me.
Strength Training Can Manage Arthritis
For years doctors have been spreading the message on the risks of heart disease and how to protect our hearts and blood vessels. But little gets said about our protecting our joints from the debilitating condition called arthritis that impairs the quality of life as we age by a far greater extent. Arthritis is a general term for more than 100 conditions that affect the joint – where bone meets bone such as the elbow or knee.
Health officials predict an epidemic of arthritis looming as the baby boomer generation ages. Although arthritis can ruin the last 10 – 20 years of a persons life, it can start silently at a young age, 30’s 20’s or younger but it in not until you reach your 40’s or 50’s that joints start to make themselves known.
Arthritis involves deterioration of joint cartilage, the rubbery tissue at the ends of bones that allows for smooth movement and shock absorption. When cartilage erodes away, the result is pain, stiffness, loss of motion, and in many cases even disability and dependence on others. Every move you make hinges on healthy joints but when you are inactive you are starving the cartilage in your joints. You need to continually move your joints through a full range of motion so nutrients can be absorbed and waste can be removed.
Researchers speculate that it is not overuse that contributes to arthritis but rather “lack of use”. A sedentary or inactive lifestyle gradually reduces joint range of motion. As the condition progresses debilitating pain leads to an even more sedentary lifestyle. People with this condition are often at an increased risk of developing other significant health problems, such as heart disease or diabetes
Because arthritis is a chronic degenerative disease, people with this condition can become depressed, anxious and develop a poor self-image. Arthritis can also negatively affect posture, balance and coordination and painful joints can make getting a good night’s sleep difficult, if not impossible. A proper exercise program can help manage all of these problems and help to manage stress, which can take its toll on the whole body, including the joints.
For persons afflicted with arthritis, strength training exercise is especially beneficial because it keeps the bones, muscles and joints healthy. Without strength building exercise, the muscles become smaller and weaker and are unable to support the joint properly leading to excessive wear on the cartilage.
The stronger the muscles, tendons and ligaments around the joints, the better they will be able to support and protect those joints, even those that are weak and already damaged from arthritis. Stronger muscles around the joint keep it as flexible as possible stabilizing and cushioning it against trauma and fight the muscle-wasting impact of the disease.
Strength training exercise also positively affects bone mass, helping to reduce the risk of developing osteoporosis, a degenerative bone disease that is often seen in people with arthritis due to their reduced levels of physical activity.
It has long been recognized that exercise can reduce pain, improve physical function, improve muscle strength, and improve quality of life for people with arthritis. Even so, people with arthritis have a much lower rate of participation in vigorous regular exercise than people without arthritis.
It is important to see your health problems as a reason for exercise rather than as a barrier to exercise and get started as soon as possible on your exercise program so that you may enjoy the many activities that our modern world has to offer.
About the Author
Do you want to discover the secret to rejuvenating your body and regaining lost vitality and improving the quality of your life? Download my free ebook “I’ve Found the Fountain of Youth- Let Me Show You Too!” here: ways to look younger Carolyn Hansen is a certified fitness expert and fitness center owner who coaches clients to look and feel younger.
Chair Fitness Volume #4 – with Blanche Black
