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Saturday, February 26, 2011

More On Weight Resistance Training & Squats With Dumbells

I have been reading more on using weight resistance to improve Type 2 diabetes, and it seems to have a lot of merit. I started using (2) 20 pound dumb bells and doing sets of 6 squats each. I then graduated to 8 squats each and now am doing 3 sets of 10. My blood glucose readings are improved since beginning the program. I also continue to walk, do push ups, curls with the weights and dead lifts. What apparently makes the squats one of the best is that you are using your large muscle groups (I.E. the legs). After reading this article and others, I am going to increase the weight to 30 pounds on each side and then hopefully to 40 lbs and hopefully eventually to 50 lbs. The key seems to be to really work the larger muscle groups which then BURN the glucose that otherwise would have been swimming around in your blood stream. At least that is the layman's way of thinking about it. At the same time, in your excitement to see results, if you have NOT been doing any prior weight resistance training, WORK UP TO higher weight levels. I would NOT do these every day. I would do them 4X a week, and on the off days, do the push ups, abdominal exercises, curls and dead lifts or even bench press if you have one. IF possible I would walk 1/2 hour at least (5) times per week in addition to the weight resistance training. The key is not to see how much you can do in one day, but to keep increasing the weight resistance reps consistently and concentrate on the squats.

(MY blood glucose readings from 2/24/11 to 2/26/11)

  • 2/24/11 (106)  4:30PM
  • 2/24/11 (123)  9:59PM
  • 2/24/11 ( 89)  11:50PM
  • 2/25/11 (116)  4:10AM
  • 2/25/11 (144)  9:30AM
  • 2/25/11 (164)  7:40PM / 2 hours after dinner
  • 2/25/11 (116)  9:30PM NO meds yet
  • 2/25/11 (151) 11:36PM
  • 2/26/11 ( 99)    2:49AM

I am doing more weight resistance training, especially curls, dead lifts, and the biggest factor I believe is doing squats with 2/20LB dumbbells. I have been trying to do (3) sets of 10 and also doing over the head 20 pound dumbbells for (3) sets of 10 each.

STEP 1: Stand with feet hip-width apart and keep your back straight. Your arms should be straight on your sides, with each hand holding a dumbbell.

STEP 2: Slightly lean forward. Bend your knees and lower your upper body. Be sure to keep your heels on the floor and your arms straight on your sides.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it - at all costs.

Link To Doing Squats For Diabetes Control 

"If you're diabetic, one of the best ways to control your blood sugar and improve your control is to lift weights. It may feel strange to control sugars this way, and you should always talk to your doctor before trying it, but consistent weightlifting plus diet is a strategy I've seen "cure" type 2 diabetics over and over again. They simply end up not needing medication and are essentially nondiabetic.
So how do you do it?
Well, do it slowly at first, and ask your doctor first. If you have any doubts about how to use equipment or how to do exercises, ask the staff at a gym for advice. But keep these things in mind:
1. Do big movements that use big muscles
It will take you some time to learn to squat and dead lift properly (and perhaps to go to Google and figure out what a "dead lift" is!), but it's worth learning. Lower-body movements using free weights use HUGE amounts of muscle as you do them. Using more muscle will get you the best bang for your buck. If all you did in a session were three sets of eight squats -- and if you did those squats well, as heavy as you can safely handle - that session will give you a great boost and be well worth it.
Obviously, you really want to do more than that, but if you had to stop... well, squats are fantastic. We'll leave it there.
2. Go heavy. (Then keep going heavier.)
Be careful -- only lift as heavy of weights as you can safely handle with proper form. Have someone watching you to make sure you're safe. But that said, if you're a big man and are using 10 lb dumbbells for squatting over and over again, you're not helping yourself. Strive to add a bit of weight each session (again, safely) and work close to what you can handle. Don't short yourself.
GROWTH is a key word here. You get the metabolism boost if your muscles are being pushed to a point where they have to grow.
Believe me, the effort is worth it. Your muscles will handle a lot of the blood sugar control for you because they'll be so hungry for blood sugar as they recover. Keep at it and you might feel as if you're cured!
The right kind of exercise plus the right diet can essentially CURE type 2 diabetes and greatly improve the control of type 1 diabetes. I'm proof - a type 1 diabetic for 20 years with zero complications and a "non-diabetic" hemoglobin A1c level."


Nature, time and patience are three great physicians.
- H.G. Bohn

Exodus 15:26 reads, I the Lord am thy physician. The medicine He prescribes is His Word.

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