It is hard to believe but more than 1million Australians have diabetes and this number is growing at an alarming rate! The worst part about this is that Type 2 diabetes which is 80% of diabetes sufferers around Australia is largely caused through poor health and nutrition and could easily be prevented.
Those who are at risk of type 2 diabetes there is however some good news but you have to get off your butt to make this reality! Research suggest that of those who are at risk of type 2 diabetes by losing just 4kg with some regular exercise on average your risk of being diagnosed drops by a staggering 60%.
This term means that you are at risk for getting type 2 diabetes and potentially heart disease also.
The good news is if you have pre-diabetes you can reduce the risk of getting diabetes type 2 and even return to normal blood glucose levels if you follow the guidelines in this article.
Type 2 diabetes
Formerly called adult-onset diabetes, is the most common form of diabetes. This form of diabetes usually begins with insulin resistance, a condition in which the body cannot use insulin properly.
People can develop this type of diabetes at any age and it is usually associated with today’s modern lifestyle of fast food, stress and no exercise.
Being overweight and inactive increases the chances of developing type 2 diabetes dramatically. Traditional treatment includes taking diabetes medicines, aspirin daily, and controlling blood pressure and cholesterol with prescription drugs.
But with modest weight loss and moderate daily physical activity, you can delay or even prevent type 2 diabetes and lead a normal life.
So what things will make a difference in your chances of becoming a type 2 diabetic?
Strength Training – Researchers have reported a 23% increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.
Nowadays you do not have to live in a gym to put on functional muscle. Short High Intensity sessions performed once a week is all that is required to improve glucose metabolism and lose weight.
One short intense strength-training workout a week will elevate your metabolism more than you ever thought possible.
The two main components of this technique are the intensity of the exercise and the recovery after the exercise.
Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional lean muscle and improve glucose metabolism.
Nutrition – The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you’ll need to go for. Bulk foods that fill you up and don’t fill you out, foods that are low in fat and sugar which aren’t refined should be the ideal.
Small frequent meals should be consumed during the day each containing a little protein to maintain muscle and energy levels. Foods with vital vitamin and mineral supplements should also be taken on a daily basis.
Exercise – Fat is burned from the body when cells oxidize to release energy in the form of exercise. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.
The key to effective aerobic training that burns off maximum fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.
The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill at Urban Fitness Blackburn Gym or outdoors. Other aerobic activities are group classes, the treadmill, bike, cross trainer or any other training equipment found in or out of the gym.
Make no mistake about it you can do a lot to lower your chances of getting diabetes. By exercising regularly, reducing fat from your diet and losing weight, you can reduce the risk of developing type 2 diabetes.
We always suggest if you are just starting out with your exercise routine especially when specific outcomes are required that you speak with one of the Gym Blackburn Personal Trainers to help you get started.
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