benefits of working out with weights (or resistance training) when you have diabetes are the following:
1. Better blood cholesterol profiles
2. Improved heart function
3. Lower blood pressure
4. Better insulin sensitivity and blood
muscular strength, power, and endurance
6. Increased bone strength
Increasing your muscle mass helps your body burn more fuel (glucose) and also helps you control
Another benefit is
that besides increasing your overall sense of well being, your body gets toned and that raises your self confidence.
To start a weight training program just follow these
simple tips, recommended by Jeffrey Janot, M.S. and Len Kravitz, Ph.D.
NOTE: remember that you must
talk with your doctor before starting any exercise program. Also, consult a personal trainer to learn the best techniques
for each exercise.
1. Number of sets and repetitions. 1-2 sets per exercise
is a good starting point. Use lower repetitions/higher resistance for strength and higher repetitions/lower resistance for
Rest time between sets. Use 30-60 seconds for the rest period.
of strength training. Train at least two days per week so you can see beneficial results.
One of the best weight training programs that I have seen is Body for Life, a 12 week diet and exercise program created by Bill Phillips, a former competitive bodybuilder.