9/29/2018

Strength Training and Type 2 Diabetes

The American Diabetes Association recommends two to three sessions of resistance exercise per week, on nonconsecutive days, in addition to other types of physical activity. Learn more in this article from Idea Health & Fitness Association, which includes exercise tips from me.

1/08/2018

Your "Go To" Workout



It’s that one essential workout that you’ll commit to memory, keep in your back pocket or save on your cell phone. You’ll know the exercises you need to do, the order of exercises; and you’ll easily adapt it to your changing fitness level and goals using the chart below. You’ll get better results too, because you’ll waste less time st the gym - you’ve got a plan and you’re sticking to it.

The program is designed as a circuit of compound or super sets. You work opposing body parts, with continual flow from one exercise to the next, rest only as needed. This maximizes your time and can also help burn more calories each time you Workout.

Beginners focus on building endurance, and do 1-2 sets of 15 repetitions; if you’re doing 2 sets, repeat the super set before going onto the next exercises. If you’re working out on your own, weight selection is trial and error: if you can only do 12 reps, it’s too much weight, if you can do 20 reps it’s not enough weight.

Goal
Sets
Reps
Weight (% 1 Rep Max) Rest*
Endurance/Beginner
1-2
12-20
Low-Moderate (60-70%)
0-:90
Increase Size
3-4
8-12
Moderate - High (70-85%)
0-:60
Maximum Strength
3-6
1-10
High - Maximal (80-100%)
3:00
*when trading with compound sets, the second exercise is considered an active rest periods
Get Your "Go To" Workout" and feel free to let me know if you have any questions.






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