Re: Muscle mass and diabetes

[Guest guest]

Vicki,

Strength training is an accepted form of exercise along with

endurance or cardio training for type 2 diabetics. It has been shown

to have similar benefits for glucose disposal and increasing insulin

sensitivity. Weight control may be a bonus.

However, depending on your state of health you need to get your

doctor to approve your activity.

In addition, I would try to find a trainer who has experience with

diabetic clients. You may need to get advice from your diabetes

educator or dietitian regarding adjustment of diet, or at least be

prepared for any fluctuation in blood glucose if you change your

exercise modality or frequency/intensity.

I take it you are not using insulin. Other issues to be aware of

would be neuropathic foot problems and any retinopathy, which may

require the trainer to adjust exercises accordingly.

Willey KA, Singh MA. Battling insulin resistance in elderly obese

people with type 2 diabetes: bring on the heavy weights.

Diabetes Care. 2003 May;26(5):1580-8. Review.

Sigal RJ, Kenny GP, Wasserman DH, Castaneda-Sceppa C. Physical

activity/exercise and type 2 diabetes.

Diabetes Care. 2004 Oct;27(10):2518-39. Review.

Gympie, Australia

>

> Hi All:

> I'm wondering if someone knows the affect of buildinng muscle mass

for a person with diabetes.

> I'm doing cardio every day for almost thirty minutes, and

increasing my time very gradually. If I can manage it, I'd like to do

some weight lifting, but I want to make sure I'm doing the right

thing for my body. I'm type 2 diabetic, controlled with diet and

exercise.

>

> Thanks for any info.

>

> Vicki Lockwood

> NW Missouri

>

[Guest guest]

Vicki,

Strength training is an accepted form of exercise along with

endurance or cardio training for type 2 diabetics. It has been shown

to have similar benefits for glucose disposal and increasing insulin

sensitivity. Weight control may be a bonus.

However, depending on your state of health you need to get your

doctor to approve your activity.

In addition, I would try to find a trainer who has experience with

diabetic clients. You may need to get advice from your diabetes

educator or dietitian regarding adjustment of diet, or at least be

prepared for any fluctuation in blood glucose if you change your

exercise modality or frequency/intensity.

I take it you are not using insulin. Other issues to be aware of

would be neuropathic foot problems and any retinopathy, which may

require the trainer to adjust exercises accordingly.

Willey KA, Singh MA. Battling insulin resistance in elderly obese

people with type 2 diabetes: bring on the heavy weights.

Diabetes Care. 2003 May;26(5):1580-8. Review.

Sigal RJ, Kenny GP, Wasserman DH, Castaneda-Sceppa C. Physical

activity/exercise and type 2 diabetes.

Diabetes Care. 2004 Oct;27(10):2518-39. Review.

Gympie, Australia

>

> Hi All:

> I'm wondering if someone knows the affect of buildinng muscle mass

for a person with diabetes.

> I'm doing cardio every day for almost thirty minutes, and

increasing my time very gradually. If I can manage it, I'd like to do

some weight lifting, but I want to make sure I'm doing the right

thing for my body. I'm type 2 diabetic, controlled with diet and

exercise.

>

> Thanks for any info.

>

> Vicki Lockwood

> NW Missouri

>

[Guest guest]

Vicki,

High blood sugar will accelerate aging and damage your body, even your vision.

Increasing your muscle mass is a very positive thing for type II diabetes. It

will increase you insulin sensitivity and will help to keep you blood sugar

levels down.

I did not have a chance to locate research on this topic, but it is very well

documented.

The important thing is that you design a weight training program that

facilitates building muscle. For beginners, one set of 8-12 reps of basic

multi-joint exercises are best (squat, benchpress, bent rows, press, chinup or

lat pull) 3 times per week. Also, right after you workout it is good to consume

protein and carb (eg 30 grams whey protein mixed into grape juice).

Don't forget that a big part of managing type II is to manage your food intake.

Small frequent meals with a bit of protein and fat will also help to stabalize

your blood sugar. When you eat carbs, stick to low glycemic like apples,

veggies (except carrots). For protein and fat try plain yogurt, nuts, cheese,

etc. Never drink soda - even if it is sugar free. Water and green tea are what

you should drink.

Ed White

Sandwich, MA USA

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

Vicki Lockwood wrote:

Hi All:

I'm wondering if someone knows the affect of buildinng muscle mass for a person

with diabetes.

I'm doing cardio every day for almost thirty minutes, and increasing my time

very gradually. If I can manage it, I'd like to do some weight lifting, but I

want to make sure I'm doing the right thing for my body. I'm type 2 diabetic,

controlled with diet and exercise.

Thanks for any info.

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

[Guest guest]

Vicki,

High blood sugar will accelerate aging and damage your body, even your vision.

Increasing your muscle mass is a very positive thing for type II diabetes. It

will increase you insulin sensitivity and will help to keep you blood sugar

levels down.

I did not have a chance to locate research on this topic, but it is very well

documented.

The important thing is that you design a weight training program that

facilitates building muscle. For beginners, one set of 8-12 reps of basic

multi-joint exercises are best (squat, benchpress, bent rows, press, chinup or

lat pull) 3 times per week. Also, right after you workout it is good to consume

protein and carb (eg 30 grams whey protein mixed into grape juice).

Don't forget that a big part of managing type II is to manage your food intake.

Small frequent meals with a bit of protein and fat will also help to stabalize

your blood sugar. When you eat carbs, stick to low glycemic like apples,

veggies (except carrots). For protein and fat try plain yogurt, nuts, cheese,

etc. Never drink soda - even if it is sugar free. Water and green tea are what

you should drink.

Ed White

Sandwich, MA USA

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

Vicki Lockwood wrote:

Hi All:

I'm wondering if someone knows the affect of buildinng muscle mass for a person

with diabetes.

I'm doing cardio every day for almost thirty minutes, and increasing my time

very gradually. If I can manage it, I'd like to do some weight lifting, but I

want to make sure I'm doing the right thing for my body. I'm type 2 diabetic,

controlled with diet and exercise.

Thanks for any info.

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

[Guest guest]

Congratulations Vicki on your persistence with your

exercise program. As I recall you made a number

postings in the spring concerning your diabetes and

exercise.

Let me preference my following remarks by stating that

I have the experience of 30+ years in treating

Diabetes and presently have approximately 200

diabetics in my practice.

Recently I posted the American Heart Association's

recommendations for resistance in patients with heart

disease and Hypertension . The same recommendations

can applied to diabetics. I also posted some

cautions with regards to resistance training and

patients with heart disease as well as Hypertension.

Again the same cautions should be applied to

diabetics.

If one of my patients came to me and asked my opinion

on resistance training an Diabetes ( as well as heart

disease and Hypertension) I would advise as follows.

Be sure to have a qualified trainer teach you the

proper techniques of the various lifts and or the use

of the machines in the gym.

Start with high reps and low weights and progress

slowly.

Most importantly avoid the Valsalva maneuver. In

plain english holding your breath while in the act of

lifting. The Valsalva maneuver can cause extra

ordinarily high blood pressure readings albeit for a

short time. In my posting on the cautions concerning

weight lifting in individuals with Heart disease and/

or Hypertension I provided specific references for

this caution.

One of the major causes of insulin resistance is a

decreased capacity to store glycogen in muscles and

decreased utilization of glycogen. Increased muscle

mass provides increased storage of glycogen. Higher

intensity physical activity whether it be in form of

aerobic (cardio) activity or resistance training will

increase glycogen utilization.

While diet and exercise are very important in the

control of Diabetes, a good vigorous exercise program

can make up for many dietary indiscretions.

If all diabetics would exercise 30-60 minutes daily

they could decrease their prescription costs by 50%.

I have a number of patients who have been able to

manage their Diabetes through diet and exercise alone.

Ralph Giarnella MD

Southington Ct USA

--- Vicki Lockwood

wrote:

> Hi All:

> I'm wondering if someone knows the affect of

> buildinng muscle mass for a person with diabetes.

> I'm doing cardio every day for almost thirty

> minutes, and increasing my time very gradually. If I

> can manage it, I'd like to do some weight lifting,

> but I want to make sure I'm doing the right thing

> for my body. I'm type 2 diabetic, controlled with

> diet and exercise.

>

> Thanks for any info.

>

> Vicki Lockwood

> NW Missouri

>

>

[Guest guest]

Thank you, Dr. Giarnella.

Yes, I had lots of questions in the spring. I've lost 19 pounds since then and

am getting really close to 30 minutes a day on the treadmill. I'm increasing my

walking time just a few seconds a day--I'm too OCD to not increase something!!.

My goal is to walk 60 minutes a day, everyday, and to add some weights four

times a week. I'm thinking I will keep the weights at only a few exercises each

session, maybe doing lower body and upper body on alternate days, but with no

more than four exercises. I've had personal trainers many times and have

learned well from them. I choose to move slowly and deliberately, to protect my

joints from injury. I suspect it will take a long time to gain a good amount of

muscle with this schedule, but I've always been the type to attack with full

force and end up with injuries, so I'm forcing myself to take snall steps.

So far my highest tested bg is 193--which put the fear in me and set me back on

track after a little cheating.

Appreciate the help.

Vicki Lockwood

NW Missouri USA

I appreciate the post. It's encouraging to know that, with your experience, you

would recommend this.

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

Re: Muscle mass and diabetes

Congratulations Vicki on your persistence with your

exercise program. As I recall you made a number

postings in the spring concerning your diabetes and

exercise.

Let me preference my following remarks by stating that

I have the experience of 30+ years in treating

Diabetes and presently have approximately 200

diabetics in my practice.

Recently I posted the American Heart Association's

recommendations for resistance in patients with heart

disease and Hypertension . The same recommendations

can applied to diabetics. I also posted some

cautions with regards to resistance training and

patients with heart disease as well as Hypertension.

Again the same cautions should be applied to

diabetics.

If one of my patients came to me and asked my opinion

on resistance training an Diabetes ( as well as heart

disease and Hypertension) I would advise as follows.

Be sure to have a qualified trainer teach you the

proper techniques of the various lifts and or the use

of the machines in the gym.

Start with high reps and low weights and progress

slowly.

Most importantly avoid the Valsalva maneuver. In

plain english holding your breath while in the act of

lifting. The Valsalva maneuver can cause extra

ordinarily high blood pressure readings albeit for a

short time. In my posting on the cautions concerning

weight lifting in individuals with Heart disease and/

or Hypertension I provided specific references for

this caution.

One of the major causes of insulin resistance is a

decreased capacity to store glycogen in muscles and

decreased utilization of glycogen. Increased muscle

mass provides increased storage of glycogen. Higher

intensity physical activity whether it be in form of

aerobic (cardio) activity or resistance training will

increase glycogen utilization.

While diet and exercise are very important in the

control of Diabetes, a good vigorous exercise program

can make up for many dietary indiscretions.

If all diabetics would exercise 30-60 minutes daily

they could decrease their prescription costs by 50%.

I have a number of patients who have been able to

manage their Diabetes through diet and exercise alone.

Ralph Giarnella MD

Southington Ct USA

--- Vicki Lockwood

wrote:

> Hi All:

> I'm wondering if someone knows the affect of

> buildinng muscle mass for a person with diabetes.

> I'm doing cardio every day for almost thirty

> minutes, and increasing my time very gradually. If I

> can manage it, I'd like to do some weight lifting,

> but I want to make sure I'm doing the right thing

> for my body. I'm type 2 diabetic, controlled with

> diet and exercise.

>

> Thanks for any info.

>

> Vicki Lockwood

> NW Missouri

>

>

[Guest guest]

You are welcome. The important goal is to develop an

exercise and diet routine that you feel comfortable

with and will be able to continue for the rest of your

life.

An occasional dietary indiscretion is ok as long it is

occasional and you make up for by perhaps exercising a

little more.

Ralph Giarnella MD

Southington Ct USA

--- Vicki Lockwood

wrote:

> Thank you, Dr. Giarnella.

> Yes, I had lots of questions in the spring. I've

> lost 19 pounds since then and am getting really

> close to 30 minutes a day on the treadmill. I'm

> increasing my walking time just a few seconds a

> day--I'm too OCD to not increase something!!. My

> goal is to walk 60 minutes a day, everyday, and to

> add some weights four times a week. I'm thinking I

> will keep the weights at only a few exercises each

> session, maybe doing lower body and upper body on

> alternate days, but with no more than four

> exercises. I've had personal trainers many times

> and have learned well from them. I choose to move

> slowly and deliberately, to protect my joints from

> injury. I suspect it will take a long time to gain

> a good amount of muscle with this schedule, but I've

> always been the type to attack with full force and

> end up with injuries, so I'm forcing myself to take

> snall steps.

>

> So far my highest tested bg is 193--which put the

> fear in me and set me back on track after a little

> cheating.

>

> Appreciate the help.

>

> Vicki Lockwood

> NW Missouri USA

>

> I appreciate the post. It's encouraging to know

> that, with your experience, you would recommend

> this.

>

> =========================

> Re: Muscle mass and

> diabetes

>

>

> Congratulations Vicki on your persistence with

> your

> exercise program. As I recall you made a number

> postings in the spring concerning your diabetes

> and

> exercise.

>

> Let me preference my following remarks by stating

> that

> I have the experience of 30+ years in treating

> Diabetes and presently have approximately 200

> diabetics in my practice.

>

> Recently I posted the American Heart Association's

> recommendations for resistance in patients with

> heart

> disease and Hypertension . The same

> recommendations

> can applied to diabetics. I also posted some

> cautions with regards to resistance training and

> patients with heart disease as well as

> Hypertension.

> Again the same cautions should be applied to

> diabetics.

>

> If one of my patients came to me and asked my

> opinion

> on resistance training an Diabetes ( as well as

> heart

> disease and Hypertension) I would advise as

> follows.

>

> Be sure to have a qualified trainer teach you the

> proper techniques of the various lifts and or the

> use

> of the machines in the gym.

>

> Start with high reps and low weights and progress

> slowly.

>

> Most importantly avoid the Valsalva maneuver. In

> plain english holding your breath while in the act

> of

> lifting. The Valsalva maneuver can cause extra

> ordinarily high blood pressure readings albeit for

> a

> short time. In my posting on the cautions

> concerning

> weight lifting in individuals with Heart disease

> and/

> or Hypertension I provided specific references for

> this caution.

>

> One of the major causes of insulin resistance is a

> decreased capacity to store glycogen in muscles

> and

> decreased utilization of glycogen. Increased

> muscle

> mass provides increased storage of glycogen.

> Higher

> intensity physical activity whether it be in form

> of

> aerobic (cardio) activity or resistance training

> will

> increase glycogen utilization.

>

> While diet and exercise are very important in the

> control of Diabetes, a good vigorous exercise

> program

> can make up for many dietary indiscretions.

>

> If all diabetics would exercise 30-60 minutes

> daily

> they could decrease their prescription costs by

> 50%.

>

> I have a number of patients who have been able to

> manage their Diabetes through diet and exercise

> alone.

>

> Ralph Giarnella MD

> Southington Ct USA

>

> --- Vicki Lockwood

> wrote:

>

> > Hi All:

> > I'm wondering if someone knows the affect of

> > buildinng muscle mass for a person with

> diabetes.

> > I'm doing cardio every day for almost thirty

> > minutes, and increasing my time very gradually.

> If I

> > can manage it, I'd like to do some weight

> lifting,

> > but I want to make sure I'm doing the right

> thing

> > for my body. I'm type 2 diabetic, controlled

> with

> > diet and exercise.

> >

> > Thanks for any info.

> >

> > Vicki Lockwood

> > NW Missouri

> >

> >

>

>