I am trying to plan an exercise program for a male 40 years old, has type 2
diabetes and is 20 pounds overweight.
Can you please advise some good exercises to use and reps and sets involved.
I was thinking my program would consist of a 10 minute warm-up, about 20
minutes of cardio, strength training with low weights and high reps (about 3
sets) with a 30-1 minute rest periods.
Finishing with a cool down and stretch. Please let
me know if this sounds good or if you have any suggestions.
The plan sounds pretty good. A type 2 diabetic who is
only 20 pounds overweight has a good prognosis of reversing the adult onset
diabetes with a good weight training program.
Before the exercise session starts make sure the client
knows he should have eaten around 45-90 minutes before the training session so
he doesn't run out of blood sugar during the training session.
Start with 5 minutes of general warm up such as a
stationary bike or elliptical machine at a low-moderate level. After the
general warm up it is a good idea to perform some dynamic flexibility such as
the first 3-4 videos on the Leg Stretches
page.
What comes next depends on the level of training which the
client is at. A couple core
exercises should come next for most people. Core exercises will
help the client progress his training in the future and reduce the chance of
injury.
There are many different ways to work a diabetic or any
other client. Overweight clients usually struggle with muscular endurance
more than strength at the outset of the program. Therefore rest should be
the primary controlled factor during this exercise program.
Instead of concentrating too much on weights, set and
control the rest in between sets most strictly. Start with 30 seconds
rest, perform large muscle group exercises such as bench press, lat pull down,
leg press, etc. in a circuit fashion with 30 seconds of rest in between
exercises.
Progress the exercise program by shortening the rest rather
than increasing the weights. Use a moderate weight such as a weight only
liftable for 10-15 reps
Even better than using machines is combination exercises which
work multiple muscle groups at a time. Perform super-sets of 2 opposing
muscle groups back to back then rest to get the most work done during the weight
training.
For overweight clients a Peripheral Heart Action (PHA)
workout has been demonstrated in studies to be the most efficient for weight
loss. A general PHA program involves supper-setting an upper body with a
lower body exercise in a circuit fashion.
20-30 Minutes of Cardio Should follow the Weight Training
This will ensure the client devote enough energy so the weight training can
achieve proper intensity.
Having a recovery drink with a 4:1 carbohydrate to protein
ratio to consume during the cardio would be a good idea. It would ensure
the client will get through the cardio without bad drop in blood sugar, and help
the muscles start their recovery process from the weight training at the same
time.
After the cardio, a general static stretching session would
be great.
Remember, always rely on the feedback your client gives you and modify the
exercise program as you see fit.
