GA0509_xx_Diabesity_BB2.qxp:GA03_xx_xxFeature 4/23/09 1:02 PM Page 26
It’snosecretthatlifestylefactorsarethe “Thesedays,weareaccustomedtogetting
majorculpritsforthediabesityepidemic. ourfoodbydrivinguptoadrive-through
Overgenerations,ourlifestyleandeating windowandplacingourordersfor‘super-
habitshavechangeddramatically,explains sized’portions,”saysKaufman.“Butour
FrancineKaufman,MD,formerpresident cavemenancestorshadtoworkfortheir
oftheAmericanDiabetesAssociationand food.Menwentoutandhunted,andwomen
currentHeadoftheCenterforEndocrinology, foragedfornuts,berries,fruits,vegetables
DiabetesandMetabolismatChildrens androots.Itwasafull-timejobwithlots
HospitalLosAngeles. oflegwork.Themenoftentrekkedgreat
distancesintheirsearchforgame.”
Diabesityiswhatcanresultwhenthegenes
In short,
thatweresupposedtoprotectusfromfamine
collidewithasedentarylifestyle—alifestyle
both resistance
thatincludesaneighborhoodwithbacon
training and
cheeseburgersoneverycorner.
Thankfully,manystreetcornersalsohave
aerobic
healthclubs.Andthat’swhereanimportant
partofthediabesitycurecanbefound.
exercise play
OunceofPrevention,PoundsofCure
a role in
Manystudieshaveconfirmedexercise’s
reducing
benefitsinreducingthedangersofdiabetes.
TheDiabetesPreventionProgramfoundthat
diabesity.
intensivelifestylechangesthatincludediet
andexerciseweremoreeffectivethanthe
diabetespillmetformininpreventingthe
onsetoftype2diabetes.Otherstudieshave
similarlyshownthatexerciseandanimproved
dietaremoreeffectivethanmedicinefor
peoplewithtype2diabetes.
Whatkindofexerciseshouldtype2diabetics
consider?Newdatahaveidentifiedspecific
workoutroutinesthatareespeciallyeffective
The Health Club as Health Clinic
againstdiabesity.TheAmericanCollegeof
SportsMedicine(ACSM),aspartoftheir
Here are some specific guidelines for a diabetes workout program from
“ExerciseisMedicine”initiative,havecreated
the American College of Sports Medicine’s “Exercise Is Medicine”
anexerciseprotocolspecificallyfordiabetes
initiative (see ExerciseIsMedicine.org). As always, consult with your
andotherdiseases(seeadjacentsidebar).
health-care practitioner before starting any exercise routine.
Inshort,bothresistancetrainingandaerobic
:: Yourexerciseprescrip- :: Ontwodaysperweek,
exercise,consumean
exerciseplayaroleinreducingdiabesity.
tionmustbetailoredto considerdoingalower-
additional15gofcarbo- Astudypublishedinthe Annals of Internal
yourmedicationschedule resistance,lower-intensity
hydratesbeforeorafter. Medicine foundthatpeoplewithtype2
andthepresenceand strength-training
:: Avoidactivitywhenyour diabeteswhoperformedaerobicexercise
severityofanydiabetic programwithoneset
bloodglucoseistoohigh.
andalsoliftedweightshadthebiggest
complication,aswellas ofexercisesforthemajor
:: Extendedorvigorous
improvementinblood-sugarcontrol.
yourspecificgoalsforyour musclegroups,with
activitymaytriggeran
Researchshowsthattheincreasedmuscle
exerciseprogram. 10–15repetitions.
excessivereleaseof
developedthroughweighttrainingaidsinthe
::
Images
Dailyexerciseishighly :: Startslowlyand
adrenalineandother
managementofdiabetes.Asleanbodymass
ty
recommended.Ata graduallyprogressthe
hormonesthatcancoun-
increases,additionalbloodglucoseiscleared
Get
minimum,domoderate- intensityandduration
teracttheeffectsof
fromtheblood.Thegreaterthemusclemass,
tions/
intensitycardiovascular ofyourworkouts.
insulin,therebyincreasing
::
themorecaloriesyouburnatrest,which
exercisefor20–60 Takefrequentbreaks
bloodglucoselevels.
P
r
oduc
equatestogreaterweightloss.Itisalso
minutesatleastfour duringactivity,ifneeded.
:: Drinkplentyoffluids
::
importanttonotethatlosingabdominalfat
daysperweek. Foreveryonehourof
beforeandafterexercise.
Bambu
isakeyfactortoimprovinginsulinsensitivity.
t
o:
Pho
26 IHRSA | www.healthclubs.com
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