If you suffer from diabetes type 2 exercising will help you to optimise your glucose uptake into the cells. Exercising under supervision with an Elite Personal Trainer London based will provide you with the best professionally tailored personal training programmes to naturally help you lose weight fast, get fit and tone your body.
- Would you like to learn how to lose weight quickly, effective and keep it off for good ?
- Do you work or live in Canary Wharf, East London, Bank, Bond street, Regent Park, Mayfair, Central London, Swiss Cottage, North London, Knightsbridge, Kensington, London Bridge, or suffer from diabetes ?
I customise all diabetes exercise guidelines and nutrition diet plans with exercises and diets that work for your body, metabolism, challenges, gender, age, activity, individualities and goals etc.
Fig 1. Exercises are improving your mood, tone up your body and are helping you feel fit and strong again.
This is why exercise personalisation will help you achieve your weight loss and get fit goals faster.
It will also help you avoid or control some of the diabetes risks and disease complications.
This is the 4th part of my Diabetes and Exercise tutorial.
According with St Mary’s university in London chronic diseases kill more than 36 million each year.
And the World Cancer Research Fund (WCRF) show that in the UK alone, 8.2 % of cancer cases in women and 4.4 % in men each year are attributed to overweight and obesity with UK being among the worst for cancer related to obesity.
- Do you want to learn what exercises and lifestyle strategies are more effective to improve a diabetic condition ?
- Do you want the best online personal training services in London at your location to guide you with a perfectly customised diabetes exercise programme?
Yes?…then read on as this is for you.
Extra weight is a major death risk related to all types of cancer but also for cardiovascular disease, diabetes and metabolic syndrome.
Fig 2. Overweight and obesity increases metabolic syndrome risks setting up a foundation for long term diseases.
The faster you melt the extra weight the healthier you become.
Medical research shows how exercise changes your body biochemistry and why it is very important for health.
This is why tailored personal training programmes are in fashion and used by most of the top celebrities because they help you to:
- Get rid of anxiety
- Improve your mood
- Reduce and eliminate depression
- Lessen pain
- Reduce weight to safe levels
- Feel, look and perform at your best
If you suffer from diabetes and exercise for health you need to take many precautions. Eat enough and high quality complex carbs (ideal but due to the disease effects not always possible) for your diabetes and exercise requirements. Exercising with an elite personal trainer Wimbledon based will assure the safest and best diabetes work out program for you.
Also, make sure you don’t overload with medication and take precaution regarding the mixed effect of food and medication to exercise imbalances.
Fig 3. Diabetes symptoms, complications and diabetes guideline management.
What training approach and exercises are best for diabetes ?
As many people have many restrictions obviously the best exercises for diabetes are the ones you consistently like and can do.
While you will exercise, muscles use glucose to produce energy.
Your exercise intensity, type of movement, training volume and structured training can maximise this process because it increases (or decreases) the sugar uptake into our muscle cells and lowers our blood sugar levels.
Exercise intensity:
A high intensity exercise will be more effective in getting glucose inside the cells and HIT health effects are lasting longer. The best personal trainer Fulham safely customises your diabetes exercise programme designing a high intensity exercise (HIT) programme tailored to your challenges and individual needs.
Type of movement:
Coumpound movements are more effective as they use more muscles.
Exercise volume:
The current exercise guidelines advise for a minimum 150 minutes of exercise/week.
In the case of diabetes research shows that a higher training volume of at least 240 minutes/week is more beneficial.
Structured personal training:
This is no brainer as it provides you with safety, effective and correct planning, prioritises correctly your short term targets and long term goals, time and maximises the afterwards health effects. Having an elite personal trainer London at your side helps you achieve amazing results faster.
Fig 4. Elite personal trainer Jazz Alessi train his client in Holborn – Central London.
HIT exercises are best but they are not safer…
While general exercise is beneficial for type 2 diabetes [1], a high-intensity exercise programme (HIT) is considered to be more beneficial in comparison to less intense exercise for those who suffer from diabetes [2].
It just show how lifestyle interventions can help you improve diabetes.
In fact this study found that lifestyle intervention was more effective and powerful compared with the drug metformin. [3]
Long term training sessions with lower intensity exercising consumes less glucose and more fats, while high intensity workouts burn more glucose.
Therefore, high-intensity exercising can really help in managing blood glucose levels. Thus, only an experienced elite personal trainer in London can let you know what to do, when to do and use a safe intensity.
About 30 minutes of high intensity exercise 3 times a week gives you the same benefit as 30 minutes of moderate exercise 5 times a week [2].
You will benefit greatly from a safe exercise programme designed to be carried out at a higher intensity as this has been found to reduce hyperglycemia during a 24 hour period (not just 6-12 hours). [6]
However, higher intensity exercise also means better preparation, progression as they carry a higher risks of injuries. This is why it’s always advised to hire a personal trainer London if you want to train safe and achieve the best results.
Fig 5. High intensity exercise programmes need to be built up safe and gradually to avoid injuries.
This is why the greater and positive impact on insulin sensitivity must be balanced against injury risks and more precautions and a perfect fitness planning must be added to your exercise fitness programme.[4]
In order to keep my clients safe and to maximise their health gains I design for them a very effective and specialised exercise programme:
- Perfectly customised for a HIT exercise approach or progressive programme to get there,
- Containing 2nd Generation Pilates exercises,
- Selected Yoga movements,
- Specialised breathing patterns and breathing movements
- Assisted stretches
- Maximising all gains vs time invested
I always assure that my clients truly enjoy their varied and effective workout while staying perfectly balanced throughout their personal training programme.
In individuals who are not very fit such an individualised approach will reduce and eliminate the negative effects of high intensity repetitive movements while smartly balancing their muscles, joints and body.
5 tips for diabetes to focus on it to improve your diabetes status faster
- Faster blood circulation,
- Customised food choices,
- Personalised nutrients intakes
- Larger muscle mass
- Larger training volume (monitor carefully both medication and food!)
Improve your diabetes by focusing on the factors from above. Also, you can get an online nutrition programspecifically tailored for your diabetes needs!
We observe many positive health effects when comparing lean muscle mass with fat tissue and one of this is an increased insulin sensitivity response in getting glucose inside the cell.
Fig 6. Exercise improve insulin sensitivity allowing glucose to move out of the blood stream and into the cell faster.
An increase in lean muscle mass supports glucose to get inside cells faster, in larger quantities and more efficiently.
For diabetes sufferers more muscle mass is a great goal to achieve and it makes them healthier.
Muscle mass will behave like a sponge, more like an endocrine organ bringing more glucose into the cells compared with the same amount of a mass of a fat tissue.
Examples of vigorous exercising includes:
- Power walking,
- Jogging,
- Sprinting lapses
- Climbing stairs on a hill rapidly,
- Mountain biking,
- Boxing and sparring
- Martial arts
- Lifting weights in circuit style
- Circuit training
Fig 7. Rope training workouts are a good HIT exercise example.
However diabetes can bring more complications to exercise this is why it is safe and best to exercise with yourpersonal trainer Canary Wharf, London at least until you got it all worked out.
Without having good endurance levels built through a safe personalised personal training programme some of these physical activities you will be doing will be tiring. And if you have diabetes at times you might struggle to complete your exercise session.
This is one reason why it is best to prepare your body endurance for shorter exercise sessions.
Try short sessions of high intensity training to begin with as HIT can significantly increase insulin sensitivity, which is of great benefit for a diabetic [2].
The training intensity is more important than the period in order to manage blood glucose levels.
However there is more… the glycated haemoglobin HbA1c marker.
Exercise can reduce the HbA1c numbers but in order to achieve this you must train for longer.
The HbA1c is a marker used by your medical doctor to get an average of blood sugar levels over a longer period in time.
A larger exercise volume also leads to the positive reduction of glycated haemoglobin HbA1c.
The higher the HbA1c are the greater will be the diabetes associated complications so you want to keep this down.
This is a very important marker that medical doctors and clinicians are monitoring in people suffering with diabetes.
A low HbA1c will reduce myocardial ischemia a known diabetes complication risk. [7]
And this great study found that a larger exercise volume and exercising at least 240 minutes per week leads to less CVD risks and cardiovascular events compared with lower volume activity. [8]
Fig 8. Some of the diabetes stats and complications can be improved and controlled through exercise and nutrition.
Pro and Cons to diabetes and exercise choices
As you can see there are many pro and cons to both short exercise sessions at high intensity and longer training volume for better glucose and insulin response.
The science of exercise is clear – exercise promotes health.
If you want to learn how to lose weight quickly, achieve your health and fitness goals getting the best out of your time you need a structured exercise programme and an elite personal trainer London based on your side..
In diabetes cases…
…due to the safety precautions you must take as well as the many varied effects (some described in these 4 parts articles about diabetes and exercise) it is best to achieve progress fast and be both time and goal effective.
These are just a few reasons why we advise the best personal training services in Canary Wharf, Bank, Mayfair, Victoria and Greater London using the best personal trainer in London specialised in diabetes, right at your location.
I hope you found useful and enjoyed the information in this article and will share it with your friends or anyone who suffers from diabetes.
10 Tips for Diabetes and Exercise :
1. Make sure you exercise at least 200-240 minutes per week.
2. Always maintain exercise safety with sound nutrition rules.
3. Use a personalised nutrition course and diet plan for diabetes.
3. Monitor closely your medication avoiding medication overload.
4. Give maximum considerations monitoring the interaction in between your medication and foods.
5. Begin to exercise gradually and under supervision.
6. Gradually but steadily increase exercise intensity.
7. Increase exercise volume while paying special attention to your food, medication and how your body feels.
8. Use HIT and combine it with a dynamic Pilates training courses to help you stay away from injuries and maintain your body balance.
9. Carry with you glucose tablets in case your blood sugar drops to low.
10. Have an ID with you identifying you as a diabetes carrier to get appropriate support if your speech become impaired.
- Do you struggle with lack of time, motivation and inspiration and want to get rid of extra weight?
- Do you want to manage your diabetes risks better with one to one professional support from the best personal trainer in London?
Our exercise diabetes management and diabetes prevention packages contain elite personal training Londonbased services covering Canary Wharf, Bank, Bond Street, Holborn, Baker Street, Hammersmith, Covent Garden, London Bridge, Marylebone, North London – Greater London.
Contact us now to achieve your goals and maximise your time.
References:
1. Kenneth M Madden . Evidence for the benefit of exercise therapy in patients with type 2 diabetes. Diabetes Metab Syndr Obes. 2013; 6: 233–239.
2. KIME, N. H.; RIVETT, M.; ROBINSON, P. DEFINE (Diabetes Exercise and Fitness Needs): a study investigating physical activity and exercise in adults with diabetes. DIABETIC MEDICINE, 2016, 33: 119-120.
3. Knowler WC, Barrett-Connor E, Fowler SE, Hamman RF, Lachin JM, Walker EA, Nathan DM, Diabetes Prevention Program Research Group. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med. 2002 Feb 7; 346(6):393-403.
4. Madden KM . Continuous vs. interval exercise training in hypertensive subjects. Hypertens Res. 2010 Jun; 33(6):544-5.
5. Segerström AB, Glans F, Eriksson KF, Holmbäck AM, Groop L, Thorsson O, Wollmer P . Impact of exercise intensity and duration on insulin sensitivity in women with T2D. Eur J Intern Med. 2010 Oct; 21(5):404-8.
6. Gillen JB, Little JP, Punthakee Z, Tarnopolsky MA, Riddell MC, Gibala MJ. Acute high-intensity interval exercise reduces the postprandial glucose response and prevalence of hyperglycaemia in patients with type 2 diabetes. Diabetes Obes Metab. 2012 Jun; 14(6):575-7.
7. Prevalence, risk factors and awareness of hypertension in India: a systematic review. Devi P1 , Rao M, Sigamani A, Faruqui A, Jose M, Gupta R, Kerkar P, Jain RK, Joshi R, Chidambaram N, Rao DS, Thanikachalam S, Iyengar SS, Verghese K,Mohan V, Pais P, Xavier D
8. Geidl W1, Pfeifer K. [Physical activity and exercise for rehabilitation of type 2 diabetes]. Rehabilitation (Stuttg). 2011 Aug;50(4):255-65. doi: 10.1055/s-0031-1280805. Epub 2011 Jul 28.
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