I have always believed that there is no such thing as the most effective form of exercise, and that the one that you can stick with to the end is the best.
How do diabetics exercise to achieve effective exercise?
Developing an effective exercise prescription includes the type of exercise, the intensity of the exercise, the duration of the exercise, and the frequency of the exercise. Choosing an aerobic exercise, achieving a target heart rate, and adhering to it for a sufficient amount of time is effective exercise.Here is a brief talk about exercise mode and intensity: exercise mode aerobic exercise, including fast walking, jogging, swimming, mountaineering? ♀? ; Exercise intensity has low medium and high intensity, generally speaking, low intensity exercise is suitable for cardiac insufficiency, obese diabetics, and medium intensity exercise mode can be used to lower blood sugar.
How to determine the intensity of exercise?Exercise when the heart rate reaches the target heart rate * 60% target heart rate has a simple calculation? Method=220-age
Precautions for diabetics when exercising? Prevent hypoglycemia, it is best not to exercise when fasting, hypoglycemia is more dangerous? ; it is more reasonable to exercise one hour after a meal; if you are using insulin, try to avoid places with a lot of activity, after exercise will increase the absorption of insulin, hypoglycemia may occur.For people with diabetes, increasing effective exercise and paying attention to diabetic diet can improve insulin resistance and have great benefits in slowing down the progress of the disease, so what is the most effective way to exercise for diabetes?
No matter what kind of exercise, it is precious to insist!
If you fish for three days and sunbathe for two days, it is unlikely that even the most effective exercise will work. Exercise therapy is only helpful in delaying disease if it is done consistently.
Because diabetics are generally older people, the recommended intensity of exercise should not be too high, with aerobic exercise being the mainstay, which can be supplemented by light strength training.
Convenient aerobic exercises include brisk walking, jogging, swimming, slow-moving square dancing, and hiking. These exercises will definitely work for more than an hour a day.
Can adhere to aerobic exercise. Then supplemented by a slight strength training is perfect, such as conscious exercise of the body's various muscle groups, such as lifting dumbbells to train the biceps, lifting legs to train the core muscles of the waist and abdomen, arching bridges to train the buttock muscles.
Lastly, I recommend a favorite app called "KEEP", which has a variety of exercise methods, a teacher to take you along with the exercise, and even jogging and walking can help you calculate the number of kilometers and time of exercise.