Walk Your Way to Better Blood Sugar
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Think of exercise as medicine without the pill: It not only helps lower blood sugar, but it also improves heart health, strengthens bones, reduces stress, and trims inches off your waist. Plus, people with type 2 diabetes who are taking meds can often reduce their doses once they start a fitness routine. So what’s the best workout? A combo of walking and weights, according to a recent study published in the Journal of the American Medical Association. Researchers found that people with type 2 diabetes who combined aerobic and resistance training lowered their blood sugar more after 9 months than those who did just one kind of exercise.
Our fitness plan offers exactly that—a combination of cardio and simple strength-training moves. Here’s a modified version so you can get started today:
What You'll Need Supportive athletic shoes, watch with timer, exercise mat, dumbbells (How heavy? If you can’t lift it 8 times while maintaining good form, it’s too heavy; if you can easily do 12 reps, it’s too light. Pick a weight that’s in between.)
What You'll Do 6 workouts a week that incorporate both aerobic and resistance exercises.
Day 1 Fat-Torch Walk (20 minutes)
Day 2 Metabo Moves
Day 3 Calorie-Scorch Walk (15 minutes)
Day 4 Rest
Day 5 Fat-Torch Walk (20 minutes)
Day 6 Metabo Moves
Day 7 Calorie-Scorch Walk (15 minutes)
THE WALKS
Fat-Torch Walk A steady-paced, moderate-intensity workout to help burn fat.
Time Intensity Speed
0:00 Light Warm-Up (You can sing) 3 - 3.5 mph
3:00 Moderate (You can chat) 3.5 - 4 mph
18:00 Light Cool-Down 3 - 3.5 mph
20:00 Finish
Calorie-Scorch Walk Short intervals of fast walking to keep metabolism revved so you burn more calories throughout the day.
Time Intensity Speed
0:00 Light Warm-Up (You can sing 3 - 3.5 mph
3:00 Moderate (You can chat) 3.5 - 4 mph
4:00 Vigorous (You can barely talk) 4+ mph
4:30 Repeat 1-minute moderate and 30-second vigorous intervals until you reach 13 minutes 3 - 3.5 mph
13:00 Light Cool-Down
15:00 Finish
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