Diabetes-Type 2 and Exercise!

Diabetes- Type 2 and Exercise

Unlike type 1 diabetes, which appears to be an autoimmune disease, type 2 diabetes is strongly linked to lifestyle factors, especially diet and exercise. People at highest risk of developing type 2 diabetes have a family history, as well as other cardiovascular risk factors such as high blood pressure, high cholesterol, obesity and a sedentary lifestyle. However, the same techniques that are used for prevention of this disease—a healthy diet and regular exercise—can be used to control and possibly reverse its progression.

Exercise can help. The latest research has put exercise at the forefront in the prevention, control and treatment of diabetes because it decreases insulin resistance. Following regular exercise training, cells can better respond to insulin and appropriately take up glucose out of the blood. Exercise also helps to decrease risk of cardiovascular disease by decreasing blood pressure, cholesterol levels and body fat. And for every 10 pounds of weight an individual loses, they will experience a 20 percent improvement in insulin sensitivity.

Exercise Recommendations: If you have type 2 diabetes, you should follow the following exercise guidelines:

Cardiovascular: Aim for three to four days per week of moderate-intensity exercise for 20 to 60 minutes (walking and other non-weightbearing activities such as water aerobics and cycling are good choices). Daily exercise, however, is highly recommended.
Resistance training: Follow a lower-resistance, lower-intensity program with one set of exercises for the major muscle groups, with 10 to 15 repetitions at least two days per week.
Flexibility: At least two to three days per week, stretch major muscle groups to the point of tightness (not pain) for 15 to 30 seconds two to four times per stretch.

The ultimate goal is to expend a minimum of 1,000 calories per week with physical activity for health benefits, or 2,000 calories per week for weight loss. Keep in mind that these are goals that you should work up to gradually over time.

What are the Precautions?
If you have type 2 diabetes, you must monitor your glucose before and after exercise to understand how you respond to certain types of activities. Be sure to wear an ID bracelet that indicates your diabetic condition and, whenever possible, exercise with a partner. Finally, don’t forget to check with your physician prior to beginning a physical activity program and return regularly to assess the diabetic complications. If complications of the eye, kidney or heart are present, your physician should provide you with clear boundaries regarding the intensity of any physical activity.

Great Recipe of the Month!
Herb-Crusted Rack of Lamb

This recipe serves: 4
Preparation time : 5 minutes
Cooking time : 20 minutes
Ingredients: 4 cloves garlic,
minced1/2 cup chopped fresh rosemary leaves
1/4 cup chopped fresh mint leaves
salt to taste freshly ground black pepper
1 rack of lamb,
well trimmed1/2 cup chopped fresh parsley leaves
1 cup plain bread crumbs
1 tablespoon Dijon mustard

Cooking Instructions1. In a small bowl, mix the garlic, salt, pepper, rosemary and mint together. Rub the mixture over the lamb and refrigerate for an hour or overnight.
2. Meanwhile, combine the bread crumbs and parsley in a small bowl. Season with salt and pepper and set aside.
3. Spray a roasting pan with nonstick spray and place it in the oven. Preheat the oven to 500�F.
4. Place the lamb, meat-side down in the hot roasting pan and cook for 10 minutes. Remove the lamb from the oven and reduce the heat to 400�F.
5. Turn the lamb meat-side up and brush the meat with the mustard. Spread the crumb mixture over the mustard and press it onto the meat. Return to the oven and cook for 10 minutes more to brown the bread crumbs.
6. Let the meat rest for 5 minutes. Carve the racks into chops and serve.

Nutrition Facts
Serving Size 2 chops Amount Per Serving
Calories 342
Protein 36 g
Total Carbohydrate 23 g
Dietary Fiber 1 g
Soluble Fiber g
Insoluble Fiber g
Sugar 1 g
Total Fat 12 g
Saturated Fat 0 g
Monounsaturated Fat 0 g

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Take care!

PS. We are offering a 15% discount off our fitness bootcamps, indoor and outdoor, starting Feb 11th! Click here for more details!