Having tight muscles is not only beautiful, but also helps to enhance the body's sensitivity to insulin. If you want to build muscle, the following six principles will not make you take a detour on the road to strength training.
Prerequisites for movement
For patients with diabetes who do not have contraindications to exercise, retinopathy, and recent laser treatment, they can follow the strength training regimen of healthy people.
Movement style
It is okay to use dumbbells and elastic bands for strength exercises, but you must ensure the correctness of the exercises. You must complete the exercises based on the correct movements. At the same time, pay attention to the regulation of breathing and the application of abdominal breathing, and do not hold your breath. The exercises should exercise as much as possible the muscles of every part (including upper limbs, chest and back, waist and abdomen, and lower limbs).
Movement frequency
Exercise the same part of the muscles 2 to 3 times a week, with an interval of more than 48 hours between each time.
exercise intensity
It is necessary to choose dumbbells or elastic bands with appropriate load, based on the load that can be used to complete 10 to 15 times of an action with maximum effort. Perform 2 to 3 groups of each exercise, resting for 2 to 3 minutes between groups.
Movement time and intensity
It is best to arrange it between 4 and 5 pm. The total amount of muscle training for each part is about 1 hour. If time is inconvenient, you can also take a relatively short time to practice every day. However, do not do the same action every day, but need to do it every other day. .
Match the diet
Pay attention to increasing the intake of high-quality protein foods that are easily absorbed to increase lean body mass.
Don’t think that strength training is only for young people. Even for middle-aged and elderly people, strength training is very beneficial to the body, not to mention blood sugar control.
