Re: when to exercise and how much is good

[Guest guest]

Hello Mark,

I can tell you some of the answers and of course some of my opinions too.

One it is true that it is vital to do warm ups and cool downs. I asked my

Dr. which is more important to do, longer or harder pumping on my bike.

He said first get up to at least twenty minutes in a row. I am still a

beginner. Then reach for more strength with more tension. He thinks it is

the heart muscle I should build up and that is done all at one time not

breaking it up. Aerobic work out is not broken up.

I think if I had a pool such as yourself, I would walk round both the

outside and inside of it. One for greater distance and the other for

water resistance which is great for circulation. Also I would hold onto

the sides and do lots of kicking which is so gentle on knees and ankles

but gets the heart pumping.

Also you should check with your own Dr. Perhaps he or she would suggests

some physical therapy with a professional. I hope you either have

excellent insurance or medicare with a good supplimental.

Please, Mark, keep us posted. We will all benefit.

Rita

[Guest guest]

Mark, My son is a Captain on the Oklahoma City Fire Department. He told me

that they exercise of a morning to get they're heart pumping and to get

they're metabolism going. Jerry

when to exercise and how much is good

> I ride my stationary bike for 30 to 45 minutes every day after work. I

have

> heard that I should ride my bike twice a day for around 30 minutes each

> time. I have always heard my whole life, that you shouldn't do any kind of

> exercise first thing in the morning. is this true? or would I be doing my

> diabetes good, if I was to ride my stationary bike for thirty minutes in

the

> morning before work and after work as well. should I do this seven days a

> week, or should I only do it for five days a week? should I tighten up the

> tension, so I am pushing against some resistant or does it matter? is it

> better to ride at a steady paste or go as hard as you can for the thirty

> minutes? how long after you eat, should you wait before you do any kind of

> exercise? I do have an above ground swimming pool. four foot only. I heard

> some one say, that walking around the pool for twenty minutes every day

> would really be a good exercise. need some opinions in this matter. I do

> respect all of your advice that I have got on this list over the few

months

> that I have been a member. you all have been there and done it

successfully.

> God bless each and every one of you

>

>

>

>

>

>

>

[Guest guest]

Good going Dan,

I do a work out two to three times each week. I find, if I go for six or

more days without a workout, my strength and endurance level decreases, so I

try to work out at least twice per week for an hour. I usually take a

glucose reading before a workout and then take another glucose reading about

30 minutes after a workout. The glucose level always drops after a workout,

so sometimes I try to compensate with glucose tablets by taking one or two

of them about 30 minutes before doing a workout. For me the amount of drop

in the glucose level is highly variable; any where from 80 points to 25

points. If the glucose level is high before this hour workout, I usually

drop around 70 points, and if the glucose level is in the normal range, say

around 110 before a workout, it will drop around 30 points or so. If my

glucose level is low after a workout, I take glucose tablets to raise it to

the desired level I wish. I do sets of isometric exercises, and I do not

rush them. If I wish to burn the muscle group a lot, I do the exercise very

slowly, which burns the muscle group a lot without putting too much stress

on it. Doing a very or super slow exercise will usually lower the risk of

any muscle strain or injury. For instance if you can do 10 repetitions of a

100 pound bench press, doing the same number of reps at a super slow pace,

say eight or ten seconds per each rep, will give you the same benefit with

a 30 or 40 pound weight.

Dr. Mirkin recommends the best time for a diabetic to exercise is in the

evening, when the excess glucose is flushed from the blood stream via

exercise, and does not lie around in your blood stream all through the

night.

It is best for the diabetic and as a matter of fact, any body to do both

anaerobic and aerobic exercises. The anaerobic, resistance training,

exercises are to build muscle and increase muscle mass and aerobic, long

time exercises like walking, cycling or swimming, exercises are to

strengthen the heart and circulatory system.

when to exercise and how much is good

>

> Exercise has a number of advantages in roughly the following order. It

> decreases insulin resistence, it aids glucose uptake into muscle tissue,

it

> increases the ratio of lean to fat tissue, it helps control hunger urges,

> it aids sleep, and last of all it aids in weight loss. The latter is the

> least of it's advantages, if one looks at the charts for a given exercise

> for a given time there is little actual calorie consumption involved

unless

> one is a lumberjack or some such. I have evolved my exercise over time and

> have ended up with a modified Burnstein inverted pyramid. This involves

> resistence training using either weights or the weight of my own body. I

> start off with the most intensive form of each kind of movement for 10

> repetitions trying to do so at a level to exhaust my muscles in that

> number. I pause for 10 seconds and repeat to about 8, pause and do 6 and

> stop. Then I go to another type which involves mostly another set of

> muscles and continue until most of the major muscle groups in the body are

> used. I do this for a couple of weeks or so and then increase the amount

> of weight as strength increases. After some weeks, I lay off weights for

> around 10 or so days and then start at a lower weight level and repeat the

> cycle. I do the above mon, wed, fri and take sat and sun off. On tue and

> thu I sometimes but less frequently use a flight of interior steps to do a

> hard to less so series of climbs as above. I do these after the afternoon

> meal around 1 hour after eating when my bg tends to be at it's highest.

> On a given day it takes around 15 minutes to do either weights or

climbing.

> There are research based reasons for doing each of the above and too much

> detail to relate here easily. Depending on how hard I press, I can easily

> drop my bg 20 to 40 by the above.

>

>

> ic|xc

>

>

>

>

>

[Guest guest]

,

As a matter of information, Wal-Mart has an extensive list of products

they can order in the grocery department. While they may not stock a

particular item, they can order it if so requested and if so motivated.

I mention this because some dietetic and/or diabetic food supplies may

not be carried by all Wal-Marts.

If you need something find the Manager in charge of groceries and hit

him/her/it up.

The Ancient One...

Re: when to exercise and how much is good

rita, canada is backwards, we do not have target stores, smile. but we

do have walmart, lucky us. now that we have walmart most people never go

anywhere else. we need to get a life, ha ha. karen from canada

Re: when to exercise and how much is good

> >

> >

> > > I've a question re elastic bands. Have any of you ever used them?

How

> > > much can you trust your weight to an elastic band? I'd need a

> > > mighty powerful one I think.

> > >

> > > To what do you attach it to? Or do you wrap it round something

> > > very steady? Such as?

> > >

> > > Where do you buy them and are they very expensive?

> > >

> > > Rita

> > >

> > >

> > >

> > >

> > >