Page 20 - Florida Sentinel 4-7-17

Health
Why Do Strength Training?
Because you have diabetes, you know how important it is to control your blood sugar. Strength training helps. Simple moves done regularly can prompt your muscles to absorb more glucose. You'll also burn more calories, day and night, as you get stronger.
Your mood, cholesterol levels, and blood pressure may improve, too.
Let's Get Started!
Most people with diabetes can work out safely. Ask your doctor first to be sure. You should aim for strength training at least twice a week. Also do heart-pumping cardio exercise - - like jogging, swimming, and biking -- either 5 days a week for 30 minutes each time or 3 days for 50 minutes each. Stretch a bit afterward to become more flexible. Want a solid routine or tips on technique? Check with a certified trainer.
Upper Body: Triceps Extension
Stand with one foot slightly in front of the other, and hold a single dumb- bell with both
hands wrapped around the handle. Slowly raise the dumbbell overhead. Straighten your elbows as you raise the weight toward the ceiling. Slowly bend your elbows and lower the weight behind your head. Keep your upper arms still and vertical to the floor. Keep your shoul- der blades down and back as you repeat.
Your Strength Training Routine
Get ready to learn at-home exercises that work your major muscle groups. For
each one, begin with one set where you do the move 8-15 times, or "reps." Rest for at least 30 seconds before you do the next exercise. Start with resistance bands or light dumbbells, so you can focus on lift- ing and lowering the weights with smooth, controlled movements. When you can do two or three sets easily, switch to slightly heavier weights.
Upper Body: Shoulder Press
You can do this move while you sit or stand. Hold a dumb- bell in each hand and raise them until they are level with your ears. Your elbows should be bent at a 90- degree angle. This is your starting posi- tion. Now push the weights up, until your arms are fully extended. Slowly lower to
the starting position.
Upper Body: Standing Biceps Curl
Hold a dumbbell in each hand and stand with your palms facing your thighs. Squeeze your biceps as
you lift the weights. On the way up, your forearm should rotate so your palms end up facing your shoulders at the top. Lower the weights slowly to the starting position. Try to avoid using momentum on the way down. Control the motion from start to finish.
Core: Classic Crunch
Lie on your back, feet flat on the floor, knees bent. Put your hands be- hind your
head. Pull your shoulder blades together and your elbows back. The elbows should aim sideways and stay there throughout the exercise. Squeeze your abs and curl your shoulders and upper back off the floor. Lower down slowly. Keep your lower back pressed to the floor at all times.
Lower Body: Lunges
Stand with your legs shoulder-width apart and step your right leg back, bending the knee toward the floor without allowing it to touch. Your left thigh should be nearly parallel with the floor.
Press down on the left heel and bring the right leg back to a neutral stance. Do 8- 12 reps and then change sides, stepping back on the left leg. To make the lunges more challenging, hold a dumbbell in each hand.
Lower Body: Squat
Stand with your feet shoul- der-width apart. Bend your knees and lower yourself as if you were sitting in an
imaginary chair. Your thighs should be parallel to the ground and your knees should not push forward past your toes. Lean forward slightly as you stand back up. You can also do squats while leaning against a stability ball placed between your back and a wall.
Core: Plank
Lie face-down with your elbows directly under your shoulders, palms down and your toes tucked under. From this starting position, tighten your abs, glutes, and back muscles as you lift your torso and thighs off the floor. You'll be supported by your toes and forearms. Hold this position for 5 seconds or more. Keep the back straight as you slowly lower to the starting position.
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