Everyone's adaptability to exercise will be different. For example, after a period of exercise, some people's lung function increases by 15%, while others may only increase by 5%. Two people exercise continuously for 20 minutes at an exercise intensity of 70% of their maximum heart rate. One person may feel out of breath, but the other feels very relaxed. This is mainly caused by the difference in physical fitness between the two people. Therefore, as time goes by, patients with diabetes need to make adjustments based on their physical activity level and response or feeling to exercise to achieve the best exercise effect.
Principles for adjusting exercise programs
The principle of increasing exercise time from less to more: When you first start doing aerobic exercise, the duration of one continuous exercise should be controlled within 10 to 15 minutes. After your body adapts, you can increase the exercise time to at least 30 minutes each time.
The principle of increasing the frequency of exercise from thin to thick: gradually increase from 3 days to 7 days a week, at least once every other day, and cannot not exercise for 2 consecutive days.
The principle of exercise intensity from light to heavy: In the initial stage of aerobic exercise, the exercise intensity can start from half of the maximum oxygen consumption, increase to 60% of the maximum oxygen consumption after one week, and gradually increase to 70% of the maximum oxygen consumption after 6 weeks. %~80%. The intensity of resistance exercise is negatively correlated with the number of repetitions of each set of movements. The intensity can be determined based on the number of repetitions of a set of movements in resistance exercise. Generally, you will feel tired after repeating a set of movements 8 to 12 times, or start using 50% of the maximum repetition volume, which is equivalent to moderate intensity. You can start with low-intensity exercise and gradually transition to moderate-intensity exercise.
Principle of moderate recovery after exercise: Fatigue and muscle soreness may easily occur after endurance exercise or resistance exercise with high intensity and for a long time, so appropriate rest time should be given. It is recommended to do resistance exercise once every other day. Muscle soreness will occur after the exercise, which will naturally reduce and disappear after two days.
The principle of periodic adjustment of exercise volume: After 3 to 6 months of practice, the body will adapt to the same exercise intensity and need to readjust the exercise plan and gradually increase the exercise load.
How to adjust your exercise regimen
When patients with diabetes start exercising, they should gradually increase the intensity and volume of exercise according to their current level of physical activity. 1 to 2 weeks after starting exercise, as the body continues to adapt to the exercise, adjustments will be made in time at the end of 1 month, and will be relatively fixed after 2 to 3 months.
Under normal circumstances, after 4 to 8 weeks of regular exercise, the effect of lowering blood sugar will be enhanced. Diabetic patients should have various relevant indicators checked once every 6 months to evaluate the effect of exercise and make scientific adjustments to the exercise plan.
