Re: Type 2 diabetes and strength training

[Guest guest]

Hi Kapil (?),

Strength training would definitely be a smart addition to his exercise program

to increase insulin sensitivity. The research evidence shows that resistance

exercise definitely helps with glycemic control. From a physiologicial

standpoint, any activity that will stimulate more use of fast-twitch muscle

fiber that depends most heavily on glucose for energy production vs fat will

help control blood sugar. This would also include more intense, perhaps

interval-type, cardio exercise. Moderate cardio depends primarily on

slow-twitch, long-enduring fibers that are better suited to use fat/oxygen for

energy.

Kettlebells would be one option, but any weight training that is challenging

would be suitable. You can use a KB for any traditional strength exercise you

would use dumbbells for, along with some others uniquely suited to KBs. An RKC

or other trained KB instructor isn't essential, but some books or videos would

be helpful to cue the fine points of swings, snatches, etc. If you can't find

some video or other resources on the Internet (I haven't checked myself since I

have a pretty decent library of resources), there are many books and videos

available for sale.

Bottom line for your dad's diabetes--add weight training and ratchet up the

cardio intensity if there are no health (or motivation) reasons not to do so.

Merrick, PhD

ACSM CHFS, NSCA-CPT/CSCS, NASM CPT

Level 1 KBC Concepts Instructor

Bellevue, NE USA

>

> Hi,

> My dad has been type 2 diabetic for over

> 10 years . He is now 63 years old, and his blood sugar often

> crosses 400 when he relaxes his diet just a bit. He

> does not consume alcohol or smoke, and he is not obese.

> He used to lift weights heavy and regular

> as a young man, but later dropped weights for moderate

> cardio. Now, it has been a long time since he has done any

> serious training with weights.

> What would be the best exercise option

> for him to increase his insulin sensitivity? Would something

> like kettlebells be the answer? Could you give sample

> routines for breaking into it, since there is no RKC

> available over here?

>

> Thanks,

> Kapil.V,?

> Thrissur, India

>

[Guest guest]

I would put him on a low glycemic diet that is higher in protein and fats.  Any

carbs should be complex and low glycemic.

 

As far as weight training, I think his insulin sensitivity would increase the

most if he increases his muscle mass.  So, I would put him on a weight training

workout with increasing muscle mass as the goal. 

 

Personally, I feel that a two or three day per week full body routine would be

best.  He only needs to do four key exercises per session:

 

Mon:  squats, bench, rowing, side raises  (10 reps ea)

 

Wed:  dead lift, dips, pullups (or pull downs), upright row  (15 reps ea)

 

Fri:  leg press, pec deck, chin ups, shoulder press (6 reps ea)

 

Kettle bells are fine for general fitness, flexibility and may burn more

calories while using them, but they will not build muscle mass that will really

improve his insulin sensivity.

 

Ed White

Sandwich, MA USA

From: kapil v <aaaaax2003@...>

Subject: Type 2 diabetes and strength training

supertraining

Date: Tuesday, December 15, 2009, 6:44 AM

 

Hi,

My dad has been type 2 diabetic for over

10 years . He is now 63 years old, and his blood sugar often

crosses 400 when he relaxes his diet just a bit. He

does not consume alcohol or smoke, and he is not obese.

He used to lift weights heavy and regular

as a young man, but later dropped weights for moderate

cardio. Now, it has been a long time since he has done any

serious training with weights.

What would be the best exercise option

for him to increase his insulin sensitivity? Would something

like kettlebells be the answer? Could you give sample

routines for breaking into it, since there is no RKC

available over here?

Thanks,

Kapil.V,?

Thrissur, India

[Guest guest]

Kapil, both and Ed have given some very good advice. As a physician who

deals with diabetics on a daily basis I would like some comments and perhaps

give some advice based on my years of experience. You did not mention what

medications your father is taking or what is his usual diet or for that matter

daily activity. Good advice can only be given within the context of the

indvidual patient.

Based on information you have given, since your father has blood sugars greater

than 400 and it seems that it is only this level that alarms you or him I have

to presume that his sugars are generally in the 200-300 range.

I suspect that he must be taking Insulin and if he is not the should be with

sugars at this level. Once the blood sugars reach this level it is consistent

with the pancreas having no longer the ability to produce insulin except in

small quantities at best.

As Ed pointed out the first and most important step your father has to take is

to drastically change his dietary habits. Eating high glycemic foods such as

starches at this point is like throwing gasoline on a raging fire.

While exercise in any form will help control his diabetes and decrease his

insulin resistance his biggest problem is his pancreas' inability to produce

even minimal amounts of insulin.

While resistance training will eventually be of some help he can dramtically

lower his blood sugars simply by changing his diet and changing his insulin

regimen. If he is not on insulin he should be.

He should exercise every day and the amount exercise required to lower insulin

resistance does not have to be strenuous. Simply walking 30-40 minutes daily

even in divided sessions will lower insulin resistance.

The prevalence of diabetes in India is very high and this has been attributed to

the increasing sedentary lifestyle as well diet.

**********************************************

Hindustan Times Thu, 17 Deceased 2009

http://www.hindustantimes.com/News-Feed/india/India-world-diabetes-capital/Artic\

le1-245889.aspx

With India having the highest number of diabetic patients in the world, the

sugar disease is posing an enormous health problem in the country. Calling India

the diabetes capital of the world, the International Journal of Diabetes in

Developing Countries says that there is alarming rise in prevalence of diabetes,

which has gone beyond epidemic form to a pandemic one.

The International Diabetes Federation estimates that the number of diabetic

patients in India more than doubled from 19 million in 1995 to 40.9 million in

2007

Various studies have shown that the high incidence of diabetes in India

is mainly because of sedentary lifestyle, lack of physical activity,

obesity, stress and consumption of diets rich in fat, sugar and

calories.

********************************

If you have any other questions feel free to ask.

Ralph Giarnella MD

Southington Ct USA

________________________________

From: kapil v <aaaaax2003@...>

supertraining

Sent: Tue, December 15, 2009 6:44:56 AM

Subject: Type 2 diabetes and strength training

Hi,

My dad has been type 2 diabetic for over

10 years . He is now 63 years old, and his blood sugar often

crosses 400 when he relaxes his diet just a bit. He

does not consume alcohol or smoke, and he is not obese.

He used to lift weights heavy and regular

as a young man, but later dropped weights for moderate

cardio. Now, it has been a long time since he has done any

serious training with weights.

What would be the best exercise option

for him to increase his insulin sensitivity? Would something

like kettlebells be the answer? Could you give sample

routines for breaking into it, since there is no RKC

available over here?

Thanks,

Kapil.V,?

Thrissur, India

[Guest guest]

I am a type two diabetic. I lift heavy weights; I hike; and I bike.

Monitoring blood sugar levels is good way to find out if your diet and exercise

program are working.

Try to avoid things that are high in starch and carbohydrates such as full

sugar soda, white bread made of refined flour, white rice (all kinds of

white rice), potatoes, noodles and pasta made from refined flour, and high

sugar desserts that have a lot of cane sugar and high fructose corn syrup.

Eat more vegetables. Stick to vegetables that are high in fiber and low

in sugar. Try to eat more fruits. Do not over consume fruits thinking that

you have a free pass to eat as many fruits as you want. You also have to

figure in calories. Fruits and vegetables have a lot less calories so you

would want to adjust your calories accordingly. Watch cholesterol levels

and high blood pressure levels as well as those have a relationship with

blood sugar.

I would not recommend weight training for person with such high blood sugar

levels. I would recommend some mild cardiovascular exercise. Taking a

walk for 30 minutes at a time. Biking, hiking, walking, swimming, running,

these are all cardiovascular activities. Try to do the activities for

30-40 minutes continuously.

Your father should probably be on some insulin; but I'm not a medical

doctor and can't speak to that.

Edwin Freeman, Jr.

San Francisco, USA

In a message dated 12/17/2009 1:31:45 A.M. Pacific Standard Time,

ragiarn@... writes:

From: kapil v <aaaaax2003@...>

supertraining

Sent: Tue, December 15, 2009 6:44:56 AM

Subject: Type 2 diabetes and strength training

Hi,

My dad has been type 2 diabetic for over

10 years . He is now 63 years old, and his blood sugar often

crosses 400 when he relaxes his diet just a bit. He

does not consume alcohol or smoke, and he is not obese.

He used to lift weights heavy and regular

as a young man, but later dropped weights for moderate

cardio. Now, it has been a long time since he has done any

serious training with weights.

What would be the best exercise option

for him to increase his insulin sensitivity? Would something

like kettlebells be the answer? Could you give sample

routines for breaking into it, since there is no RKC

available over here?

Thanks,

Kapil.V,?

Thrissur, India

[Guest guest]

Thanks everybody for the excellent advice. I will try to get him increase his

muscle mass to improve

insulin sensitivity. As for insulin, he absolutely refuses to take it, so will

have to stick to careful eating and exercise.

Thanks,

Kapil.V,?

Thrissur, India

From: Ralph Giarnella <ragiarn@...>

Subject: Re: Type 2 diabetes and strength training

Supertraining

Date: Thursday, 17 December, 2009, 4:23

Kapil, both and Ed have given some very good advice. As a physician who

deals with diabetics on a daily basis I would like some comments and perhaps

give some advice based on my years of experience. You did not mention what

medications your father is taking or what is his usual diet or for that matter

daily activity. Good advice can only be given within the context of the

indvidual patient.

Based on information you have given, since your father has blood sugars greater

than 400 and it seems that it is only this level that alarms you or him I have

to presume that his sugars are generally in the 200-300 range.

I suspect that he must be taking Insulin and if he is not the should be with

sugars at this level. Once the blood sugars reach this level it is consistent

with the pancreas having no longer the ability to produce insulin except in

small quantities at best.

As Ed pointed out the first and most important step your father has to take is

to drastically change his dietary habits. Eating high glycemic foods such as

starches at this point is like throwing gasoline on a raging fire.

While exercise in any form will help control his diabetes and decrease his

insulin resistance his biggest problem is his pancreas' inability to produce

even minimal amounts of insulin.

While resistance training will eventually be of some help he can dramtically

lower his blood sugars simply by changing his diet and changing his insulin

regimen. If he is not on insulin he should be.

He should exercise every day and the amount exercise required to lower insulin

resistance does not have to be strenuous. Simply walking 30-40 minutes daily

even in divided sessions will lower insulin resistance.

The prevalence of diabetes in India is very high and this has been attributed to

the increasing sedentary lifestyle as well diet.

************ ********* ********* ********* *******

Hindustan Times Thu, 17 Deceased 2009

http://www.hindusta ntimes.com/ News-Feed/ india/India- world-diabetes-

capital/Article1 -245889.aspx

With India having the highest number of diabetic patients in the world, the

sugar disease is posing an enormous health problem in the country. Calling India

the diabetes capital of the world, the International Journal of Diabetes in

Developing Countries says that there is alarming rise in prevalence of diabetes,

which has gone beyond epidemic form to a pandemic one.

The International Diabetes Federation estimates that the number of diabetic

patients in India more than doubled from 19 million in 1995 to 40.9 million in

2007

Various studies have shown that the high incidence of diabetes in India

is mainly because of sedentary lifestyle, lack of physical activity,

obesity, stress and consumption of diets rich in fat, sugar and

calories.

************ ********* ********* **

If you have any other questions feel free to ask.

Ralph Giarnella MD

Southington Ct USA

____________ _________ _________ __

From: kapil v <aaaaax2003 (DOT) com>

supertraining

Sent: Tue, December 15, 2009 6:44:56 AM

Subject: Type 2 diabetes and strength training

Hi,

My dad has been type 2 diabetic for over

10 years . He is now 63 years old, and his blood sugar often

crosses 400 when he relaxes his diet just a bit. He

does not consume alcohol or smoke, and he is not obese.

He used to lift weights heavy and regular

as a young man, but later dropped weights for moderate

cardio. Now, it has been a long time since he has done any

serious training with weights.

What would be the best exercise option

for him to increase his insulin sensitivity? Would something

like kettlebells be the answer? Could you give sample

routines for breaking into it, since there is no RKC

available over here?

===========================

[Guest guest]

I agree with Dr. Giarnella. Your father could die from diabetes related

complications; go blind; lose appendages; you name it. Dr. Giarnella can

tell you more on this as I am not a medical doctor.

Edwin Freeman, Jr.

San Francisco, USA

In a message dated 12/21/2009 10:45:48 A.M. Pacific Standard Time,

ragiarn@... writes:

It is unfortunate that your father refuses to take insulin since his body

is obviously not producing it. In the abscence of adequate insulin it will

be next to impossible for him to build muscle. When the blood glucose

are in the 300-400 range the muscles are paradoxically starving for glucose.

Not enough insulin to get the glucose from the blood to the muscles or any

other organ for that matter. He is a great risk for developing diabetic

ketoacidosis or worse yet hyperosmolar hyperglycemic state.

While it is important to decrease insulin resistance it is more important

to have adequate insulin. Oral medication cannot make up for a lack of

adequate insulin.

Ralph Giarnella MD

Southington Ct USA

[Guest guest]

It is unfortunate that your father refuses to take insulin since his body is

obviously not producing it. In the abscence of adequate insulin it will be next

to impossible for him to build muscle. When the blood glucose are in the

300-400 range the muscles are paradoxically starving for glucose. Not enough

insulin to get the glucose from the blood to the muscles or any other organ for

that matter. He is a great risk for developing diabetic ketoacidosis or worse

yet hyperosmolar hyperglycemic state.

While it is important to decrease insulin resistance it is more important to

have adequate insulin. Oral medication cannot make up for a lack of adequate

insulin.

Ralph Giarnella MD

Southington Ct USA

**********************

Hyperosmolar Hyperglycemic State

http://emedicine.medscape.com/article/766804-overview

ina B Sergot, MD, Staff Physician, Department of Emergency Medicine, New

York University/Bellevue Hospital Center

S , MD, FACEP, FACMT, FAACT, Associate Professor, Department of

Emergency Medicine, New York

University School of Medicine; Attending Physician, Department of

Emergency Medicine, Bellevue Hospital Center, New York University

Medical Center and New York Harbor Healthcare System

Updated: Oct 28, 2009

Introduction

Background

Hyperosmolar

hyperglycemic state (HHS) is one of two serious metabolic derangements

that occurs in patients with diabetes mellitus and can be a

life-threatening emergency. The condition is characterized by

hyperglycemia, hyperosmolarity, and dehydration without significant

ketoacidosis. It less common than the other acute complication of

diabetes, diabetic ketoacidosis (DKA), and differs in the magnitude of

dehydration, ketosis, and acidosis. HHS usually presents in older

patients with type 2 diabetes mellitus and carries a higher mortality

rate than DKA, estimated at approximately 15%.

Most patients present with severe dehydration and focal or global neurologic

deficits.[1,2,3 ]In

as many as one third of cases, the clinical features of HHS and DKA

overlap and are observed simultaneously (overlap cases). Based on the

consensus statement published by the American Diabetic Association,

diagnostic features of HHS may include the following:[1 ]

* Plasma glucose level of 600 mg/dL or greater

* Effective serum osmolality of 320 mOsm/kg or greater

* Profound dehydration up to an average of 9L

* Serum pH greater than 7.30

*******************************************

________________________________

From: kapil v <aaaaax2003@...>

Supertraining

Sent: Mon, December 21, 2009 12:22:42 PM

Subject: Re: Type 2 diabetes and strength training

Thanks everybody for the excellent advice. I will try to get him increase his

muscle mass to improve

insulin sensitivity. As for insulin, he absolutely refuses to take it, so will

have to stick to careful eating and exercise.

Thanks,

Kapil.V,?

Thrissur, India

From: Ralph Giarnella <ragiarn (DOT) com>

Subject: Re: Type 2 diabetes and strength training

Supertraining

Date: Thursday, 17 December, 2009, 4:23

Kapil, both and Ed have given some very good advice. As a physician who

deals with diabetics on a daily basis I would like some comments and perhaps

give some advice based on my years of experience. You did not mention what

medications your father is taking or what is his usual diet or for that matter

daily activity. Good advice can only be given within the context of the

indvidual patient.

Based on information you have given, since your father has blood sugars greater

than 400 and it seems that it is only this level that alarms you or him I have

to presume that his sugars are generally in the 200-300 range.

I suspect that he must be taking Insulin and if he is not the should be with

sugars at this level. Once the blood sugars reach this level it is consistent

with the pancreas having no longer the ability to produce insulin except in

small quantities at best.

As Ed pointed out the first and most important step your father has to take is

to drastically change his dietary habits. Eating high glycemic foods such as

starches at this point is like throwing gasoline on a raging fire.

While exercise in any form will help control his diabetes and decrease his

insulin resistance his biggest problem is his pancreas' inability to produce

even minimal amounts of insulin.

While resistance training will eventually be of some help he can dramtically

lower his blood sugars simply by changing his diet and changing his insulin

regimen. If he is not on insulin he should be.

He should exercise every day and the amount exercise required to lower insulin

resistance does not have to be strenuous. Simply walking 30-40 minutes daily

even in divided sessions will lower insulin resistance.

The prevalence of diabetes in India is very high and this has been attributed to

the increasing sedentary lifestyle as well diet.

************ ********* ********* ********* *******

Hindustan Times Thu, 17 Deceased 2009

http://www.hindusta ntimes.com/ News-Feed/ india/India- world-diabetes-

capital/Article1 -245889.aspx

With India having the highest number of diabetic patients in the world, the

sugar disease is posing an enormous health problem in the country. Calling India

the diabetes capital of the world, the International Journal of Diabetes in

Developing Countries says that there is alarming rise in prevalence of diabetes,

which has gone beyond epidemic form to a pandemic one.

The International Diabetes Federation estimates that the number of diabetic

patients in India more than doubled from 19 million in 1995 to 40.9 million in

2007

Various studies have shown that the high incidence of diabetes in India

is mainly because of sedentary lifestyle, lack of physical activity,

obesity, stress and consumption of diets rich in fat, sugar and

calories.

************ ********* ********* **

If you have any other questions feel free to ask.

Ralph Giarnella MD

Southington Ct USA

____________ _________ _________ __

From: kapil v <aaaaax2003@ . com>

supertraining

Sent: Tue, December 15, 2009 6:44:56 AM

Subject: Type 2 diabetes and strength training

Hi,

My dad has been type 2 diabetic for over

10 years . He is now 63 years old, and his blood sugar often

crosses 400 when he relaxes his diet just a bit. He

does not consume alcohol or smoke, and he is not obese.

He used to lift weights heavy and regular

as a young man, but later dropped weights for moderate

cardio. Now, it has been a long time since he has done any

serious training with weights.

What would be the best exercise option

for him to increase his insulin sensitivity? Would something

like kettlebells be the answer? Could you give sample

routines for breaking into it, since there is no RKC

available over here?

============ ========= ======

[Guest guest]

Edwin,

 

I agree completely with your diet recommedations, but wonder why you would not

want him to do resistance training. 

 

My thoughts:

 

1.  while doing the exercise, serum sugar is consumed, so it goes down during

the workout. 

 

2.  Aeorbic exercise can tend to consume fat and may even reduce muscle mass.

 

3.  the effect from 1 can last for several hours after the workout (depending

on diet, metabolism, and workout type).

 

4.  as muscle mass increases it naturally consumes serum sugars even when not

working out.  It becomes the gift that keeps on giving.

 

Ed White

Sandwich, MA USA 

From: efreem3407@... <efreem3407@...>

Subject: Re: Type 2 diabetes and strength training

Supertraining

Date: Sunday, December 20, 2009, 12:56 PM

 

I am a type two diabetic. I lift heavy weights; I hike; and I bike.

Monitoring blood sugar levels is good way to find out if your diet and exercise

program are working.

Try to avoid things that are high in starch and carbohydrates such as full

sugar soda, white bread made of refined flour, white rice (all kinds of

white rice), potatoes, noodles and pasta made from refined flour, and high

sugar desserts that have a lot of cane sugar and high fructose corn syrup.

Eat more vegetables. Stick to vegetables that are high in fiber and low

in sugar. Try to eat more fruits. Do not over consume fruits thinking that

you have a free pass to eat as many fruits as you want. You also have to

figure in calories. Fruits and vegetables have a lot less calories so you

would want to adjust your calories accordingly. Watch cholesterol levels

and high blood pressure levels as well as those have a relationship with

blood sugar.

I would not recommend weight training for person with such high blood sugar

levels. I would recommend some mild cardiovascular exercise. Taking a

walk for 30 minutes at a time. Biking, hiking, walking, swimming, running,

these are all cardiovascular activities. Try to do the activities for

30-40 minutes continuously.

Your father should probably be on some insulin; but I'm not a medical

doctor and can't speak to that.

Edwin Freeman, Jr.

San Francisco, USA

In a message dated 12/17/2009 1:31:45 A.M. Pacific Standard Time,

ragiarn (DOT) com writes:

From: kapil v <aaaaax2003 (DOT) com>

supertraining

Sent: Tue, December 15, 2009 6:44:56 AM

Subject: Type 2 diabetes and strength training

Hi,

My dad has been type 2 diabetic for over

10 years . He is now 63 years old, and his blood sugar often

crosses 400 when he relaxes his diet just a bit. He

does not consume alcohol or smoke, and he is not obese.

He used to lift weights heavy and regular

as a young man, but later dropped weights for moderate

cardio. Now, it has been a long time since he has done any

serious training with weights.

What would be the best exercise option

for him to increase his insulin sensitivity? Would something

like kettlebells be the answer? Could you give sample

routines for breaking into it, since there is no RKC

available over here?

Thanks,

Kapil.V,?

Thrissur, India

[Guest guest]

Initially, strength training aka lifting weights may increase his blood

pressure. With diabetes; blood pressure, cholesterol, and blood sugar levels

are all related. He needs to monitor his own blood pressure levels, have

blood tests to monitor his cholesterol levels, and monitor his own blood

sugar.

A great blood test is the a1c to monitor diabetes. There are many other

blood tests that his doctor should be doing routinely.

He needs to do some aerobic/cardiovascular exercise in order to: 1) reduce

his blood sugars, 2) reduce his high blood pressure (I am guessing that

someone with blood sugar over 400 also has high blood pressure), and 3) to

reduce bad cholesterol (I am guessing that someone with blood sugar over 400

has high LDL cholesterol also).

With a blood sugar number over 400 this person might have high cholesterol

and poor circulation. The person might also have a weak heart/circulatory

system. While weak muscles won't kill a person; a weak and/or mal

functioning circulatory system can kill a person aka stroke or heart attack.

The person should start off with cardiovascular exercise and build up to 30

minutes of cardio per day or even 60 minutes cardio per day if the person

can do that much. After blood sugar goes down and some of the other

problems are stabilized; then the person should start a weight training again.

(Weight training can cause high blood pressure or blood pressure to go even

higher if people are not properly conditioned).

The amount of information that the original post supplied was insufficient

to really make any kind of diagnosis; this person should go see his

doctor. Normal blood sugar is anywhere from about 69-99 with 400+ being an

alarming number to where sirens are going off. With a number such as 400+ a

person should indeed be on injectable insulin.

Again I am not a doctor and speaking only from experience. For the best

advice this person should consult his/her doctor.

Edwin Freeman, Jr.

San Francisco, USA

In a message dated 12/22/2009 5:41:49 A.M. Pacific Standard Time,

kitesurfer257@... writes:

Edwin,

I agree completely with your diet recommedations, but wonder why you would

not want him to do resistance training.

My thoughts:

1. while doing the exercise, serum sugar is consumed, so it goes down

during the workout.

2. Aeorbic exercise can tend to consume fat and may even reduce muscle

mass.

3. the effect from 1 can last for several hours after the workout

(depending on diet, metabolism, and workout type).

4. as muscle mass increases it naturally consumes serum sugars even when

not working out. It becomes the gift that keeps on giving.

Ed White

Sandwich, MA USA

From: efreem3407@... <efreem3407@...>

Subject: Re: Type 2 diabetes and strength training

Supertraining

Date: Sunday, December 20, 2009, 12:56 PM

I am a type two diabetic. I lift heavy weights; I hike; and I bike.

Monitoring blood sugar levels is good way to find out if your diet and

exercise

program are working.

Try to avoid things that are high in starch and carbohydrates such as full

sugar soda, white bread made of refined flour, white rice (all kinds of

white rice), potatoes, noodles and pasta made from refined flour, and high

sugar desserts that have a lot of cane sugar and high fructose corn syrup.

Eat more vegetables. Stick to vegetables that are high in fiber and low

in sugar. Try to eat more fruits. Do not over consume fruits thinking that

you have a free pass to eat as many fruits as you want. You also have to

figure in calories. Fruits and vegetables have a lot less calories so you

would want to adjust your calories accordingly. Watch cholesterol levels

and high blood pressure levels as well as those have a relationship with

blood sugar.

I would not recommend weight training for person with such high blood

sugar

levels. I would recommend some mild cardiovascular exercise. Taking a

walk for 30 minutes at a time. Biking, hiking, walking, swimming, running,

these are all cardiovascular activities. Try to do the activities for

30-40 minutes continuously.

Your father should probably be on some insulin; but I'm not a medical

doctor and can't speak to that.

Edwin Freeman, Jr.

San Francisco, USA

In a message dated 12/17/2009 1:31:45 A.M. Pacific Standard Time,

ragiarn (DOT) com writes:

From: kapil v <aaaaax2003 (DOT) com>

supertraining

Sent: Tue, December 15, 2009 6:44:56 AM

Subject: Type 2 diabetes and strength training

Hi,

My dad has been type 2 diabetic for over

10 years . He is now 63 years old, and his blood sugar often

crosses 400 when he relaxes his diet just a bit. He

does not consume alcohol or smoke, and he is not obese.

He used to lift weights heavy and regular

as a young man, but later dropped weights for moderate

cardio. Now, it has been a long time since he has done any

serious training with weights.

What would be the best exercise option

for him to increase his insulin sensitivity? Would something

like kettlebells be the answer? Could you give sample

routines for breaking into it, since there is no RKC

available over here?

Thanks,

Kapil.V,?

Thrissur, India

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[Guest guest]

Edwin, there are a few problems assoicated with this particular individual. It

is important in this discussion to look at the context. An individual who,

based on reported blood sugars is almost totally lacking in insulin production

by his pancreas. Insulin is an anabolic hormone which is needed to both promote

absorption of glucose and amino acids into muscles. Thi patient is lacking in

insulin. Because he lacks adequate insulin there is most likely a lot of free

fatty acids floating around in his blood stream along witht he elevated glucose.

The presence of a large amount fatty acid prevents the muscle from taking up

glucose even during exercise. That is one of the reasons for such high glucose

levels. Often associated with these high levels of glucse is ketoacidosis. The

keto acids are present because the body is using fat for energy and there is not

enough glucose to help break down the ketones. His body is in effect acting as

if her were on

the Adkins diet. The irony is that this occuring in the presence of an over

abundance of glucose in the blood stream. Diabetic ketoacidosis is very common

especially when the levels of glucose are in the range of 400-500+.

If this diabetic starts a moderate exercise of walking he will beginto burn up

the fatty acids and this may in turn help lower his glucose levels.

We cannot try to apply normal physiology and biochemistry in the presence of

abnormal metabolic conditions. The rules change when the blood is in this

condition of supraphysioligic levels of glucose.

This individual needs first and foremost more insulin, secondly decrease glucose

intake and once he is stabilized and glucose is normalized you might consider

adding resistance training for the benefits you mentioned.

Ralph Giarnella MD

Southington Ct USA

________________________________

From: Ed White <kitesurfer257@...>

Supertraining

Sent: Mon, December 21, 2009 3:45:23 PM

Subject: Re: Type 2 diabetes and strength training

Edwin,

I agree completely with your diet recommedations, but wonder why you would not

want him to do resistance training.

My thoughts:

1. while doing the exercise, serum sugar is consumed, so it goes down during

the workout.

2. Aeorbic exercise can tend to consume fat and may even reduce muscle mass.

3. the effect from 1 can last for several hours after the workout (depending on

diet, metabolism, and workout type).

4. as muscle mass increases it naturally consumes serum sugars even when not

working out. It becomes the gift that keeps on giving.

Ed White

Sandwich, MA USA

From: efreem3407aol (DOT) com <efreem3407aol (DOT) com>

Subject: Re: Type 2 diabetes and strength training

Supertraining

Date: Sunday, December 20, 2009, 12:56 PM

I am a type two diabetic. I lift heavy weights; I hike; and I bike.

Monitoring blood sugar levels is good way to find out if your diet and exercise

program are working.

Try to avoid things that are high in starch and carbohydrates such as full

sugar soda, white bread made of refined flour, white rice (all kinds of

white rice), potatoes, noodles and pasta made from refined flour, and high

sugar desserts that have a lot of cane sugar and high fructose corn syrup.

Eat more vegetables. Stick to vegetables that are high in fiber and low

in sugar. Try to eat more fruits. Do not over consume fruits thinking that

you have a free pass to eat as many fruits as you want. You also have to

figure in calories. Fruits and vegetables have a lot less calories so you

would want to adjust your calories accordingly. Watch cholesterol levels

and high blood pressure levels as well as those have a relationship with

blood sugar.

I would not recommend weight training for person with such high blood sugar

levels. I would recommend some mild cardiovascular exercise. Taking a

walk for 30 minutes at a time. Biking, hiking, walking, swimming, running,

these are all cardiovascular activities. Try to do the activities for

30-40 minutes continuously.

Your father should probably be on some insulin; but I'm not a medical

doctor and can't speak to that.

Edwin Freeman, Jr.

San Francisco, USA

In a message dated 12/17/2009 1:31:45 A.M. Pacific Standard Time,

ragiarn (DOT) com writes:

From: kapil v <aaaaax2003@ . com>

supertraining

Sent: Tue, December 15, 2009 6:44:56 AM

Subject: Type 2 diabetes and strength training

Hi,

My dad has been type 2 diabetic for over

10 years . He is now 63 years old, and his blood sugar often

crosses 400 when he relaxes his diet just a bit. He

does not consume alcohol or smoke, and he is not obese.

He used to lift weights heavy and regular

as a young man, but later dropped weights for moderate

cardio. Now, it has been a long time since he has done any

serious training with weights..

What would be the best exercise option

for him to increase his insulin sensitivity? Would something

like kettlebells be the answer? Could you give sample

routines for breaking into it, since there is no RKC

available over here?

Thanks,

Kapil.V,?

Thrissur, India