If you think that machines and weights can be your thing, in this article we will show you how to go to the gym with diabetes safely.
Strength training, such as weight lifting, machines or powerlifting, may seem like bad choices if you’re going to take the plunge into the gym with diabetes. As high-intensity exercises, these can alter blood glucose levels more easily. However, in today’s article we show you how to go to the gym with diabetes and do machine and powerlifting without dying trying.
Can I go to the gym with diabetes?
The answer to this question is very simple: Of course you can! Having diabetes does not prevent you from doing any sport. Although the most recommended ones are aerobic exercises, because in theory they affect your blood glucose levels less, this does not mean that you cannot practice other sports.
In addition, according to a study done by Harvard School of Public Health (HSPH) and the University of Southern Denmark and published in the Archives of Internal Medicine, weight training 5 times a week for 30 minutes can reduce the risk of type 2 diabetes by up to 34%.
Depending on the level of training you want to do, going to the gym with diabetes will require more or less control and monitoring of your blood glucose. It is not the same if you want to train only for your own physical improvement than if you want to compete at a professional level, which will require more control, physically and mentally.
In any case, Cori can help you to do this task much easier thanks to its reminders, which will help you to keep in mind that you should measure yourself, and its reports, which will help you to see what activities involve greater energy expenditure and how your body is adapting to them.
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People with diabetes are especially vulnerable to the dangers of colds and the flu, but there are things you can do to control your symptoms and avoid getting sick in the first place. You may maintain your health even when you’re feeling under the weather by constantly monitoring your blood sugar levels, staying hydrated, getting enough of rest, and adhering to your diabetes management plan. Additionally, you may lower your risk of getting sick and safeguard yourself from any problems by maintaining proper cleanliness, being vaccinated, and generally maintaining good health. Make sure to discuss any worries you may have with your healthcare team for advice and support if you have diabetes and are worried about managing colds and the flu.
Tips for going to the gym with diabetes
Always consult your doctor
Your endocrinologist is the person who knows best your diabetes. Therefore, the first step before you start training will always be going to him to adjust your medication and your diet to the level of effort you are going to make during your workouts.
Check your blood glucose before and after training
Before training it is important that you pay attention to your levels, as not all of them are adequate to start exercising. Also, remember that measuring your blood glucose levels, especially at the beginning, will be essential to know how exercise is affecting your body and avoid unnecessary scares.
Post-workout measurement will also be essential to prevent hyperglycemia or hypoglycemia, since high-intensity sports, such as weightlifting or crossfit, can alter your glucose levels up to 24 hours after exercise.
Be aware of what level you want to train at
As mentioned above, training to stay in shape is not the same as training to compete. In the second case, factors that are not very controllable such as nerves or stress come into play, so even if you have great control and knowledge about how your body reacts to going to the gym with diabetes, it is better to go with caution.
Alert your trainer
Your trainer should be aware of your diabetes and how he or she should act in case of an emergency. This way, in case you experience any problems during your workout, there will be someone who knows how to react to the situation.
3 simple exercises to start at the gym with diabetes
If you want to go to the gym with diabetes, it is very important to remember that you should not force yourself too much, especially at the beginning, since your body is not used to requiring so much energy. Therefore, we leave you 3 exercises so you can start training and do it gradually:
- Warm up: warming up your muscles for 10 minutes before you start training can prevent many injuries. You can start jogging for 5 minutes and then stretch your arms with your fingers interlocked above your head as high as you can 15 times.
- Shoulders and triceps: Don’t try to lift more than you can the first day. Start with a weight that you can lift 15 times without any problems. Once you”ve found that weight, sit down and place your arms in an L-shape with the weights at the level of your head. Stretch and contract your arms for 15 reps. Repeat this twice.
- Arms: If you want to do a full arm workout, you need to do a biceps curl. Sit down and bend your elbows, trying to get the barbells to touch your shoulders, but without actually doing it. You can repeat this 15 times for two sets.
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