A recent study shows how type 1 diabetics can benefit from cardiovascular exercise while maintaining a good blood sugar level if they exercise in a particular order.
Studies show that exercise is a great prevention method for any number of health conditions we are at risk of. Exercise is a natural means of controlling blood sugar levels, and in a regularly active person, can help to regulate blood glucose levels in the long term. For diabetics, this goes a long way in ensuring safe and steady blood sugar levels, regulating spikes and drops which can occur from from the foods that we eat in normal, pre-diabetic and diabetic individuals.
In individuals with type I diabetes, controlling blood sugar levels is more difficult as the function of the pancreas can almost never be helped. However, in keeping healthy, many diabetics are often happy to engage in exercise as long as it doesn't pose a serious problem when it comes to severely dropping energy levels. To maintain a safe level, blood sugar, also known as blood glucose levels, should be between 4 and 10 mmols/L.
In this experiment conducted at the University of Calgary in Canada, a team of researchers led by Dr Ronald Sigal, an endocrinologist, examined the effect that cardiovascular training has on blood sugar levels. The participants in the study included 10 men and two women with type I diabetes, who averaged 32 years of age. They were all regular exercisers, engaging in weight training and/or cardio training at least three times per week.
Just 5% of all Americans with diabetes suffer from type I, which is developed in childhood. This makes up for 1.3 million Americans who have type 1 diabetes. Diabetes can also be developed through lifestyle habits, and is called type II.
In this study, the group completed two versions of the exact same workout just days apart, at the same time of day. Though not much else was controlled for in the study, including prior activities, food intake and various other hormone levels. The first workout for the participants was 45 minutes of cardio followed by 45 minutes of weight training. The second was the reverse order of the same workout.
If, at any time, the participants blood sugar dropped to 4.5mmol/L, they were asked to take a break and have a snack for safety reasons. The study concluded that it is much safer for diabetics to do weight training before cardio, because of how the order of exercise effected their blood sugar levels. The significant drop in blood glucose at the end of the 45 minutes of cardio led to possibly dangerously low levels for the rest of the workout. However, when the order was reversed, weight training caused a smaller drop in glucose levels, and was better maintained through the remainder of the workout.
This is not the first time a study has shown these results. Weight training causes a less severe drop in blood glucose levels, and diabetics who do cardiovascular training last in their routine have more energy through the overall workout, and right to the end.
In those with type II diabetes, the results may be similar. Exercising on a regular basis is known to help the body better control diabetes by moderating blood glucose levels. Ensuring proper order of exercise to enhance health benefits for diabetics is another step along the way to better control and less reliance on medication. With rates of type II diabetes on the rise, this is a great way to look out for preventive health measures.
Alternatively, diabetics can also carry glucose supplements with them, or an apple or banana, for when they may be low on blood sugar levels. Honey and juice are also quick and easy ways to bring blood sugar levels up to normal. However, these methods are after-the-fact solutions rather than ways of preventing the lows from occurring.
Diabetics have to take special care when it comes to exercise. While a number of studies have shown that exercise can help control blood sugar, a deeper analysis into how to best format a workout has yet to be explored. Arranging how intense, frequent, dense and long a workout should be isn't an easy task, and bringing health conditions to the table can often make it a difficult task for anyone.
Most experienced trainers will ask you to first consult a physician to determine if it is safe for you to train. Your physician can also recommend how long and hard to train when you do, and how frequently each week. Always consult a health professional if it has been some time since you last exercised, even if you feel good.
In individuals with type I diabetes, controlling blood sugar levels is more difficult as the function of the pancreas can almost never be helped. However, in keeping healthy, many diabetics are often happy to engage in exercise as long as it doesn't pose a serious problem when it comes to severely dropping energy levels. To maintain a safe level, blood sugar, also known as blood glucose levels, should be between 4 and 10 mmols/L.
In this experiment conducted at the University of Calgary in Canada, a team of researchers led by Dr Ronald Sigal, an endocrinologist, examined the effect that cardiovascular training has on blood sugar levels. The participants in the study included 10 men and two women with type I diabetes, who averaged 32 years of age. They were all regular exercisers, engaging in weight training and/or cardio training at least three times per week.
Just 5% of all Americans with diabetes suffer from type I, which is developed in childhood. This makes up for 1.3 million Americans who have type 1 diabetes. Diabetes can also be developed through lifestyle habits, and is called type II.
In this study, the group completed two versions of the exact same workout just days apart, at the same time of day. Though not much else was controlled for in the study, including prior activities, food intake and various other hormone levels. The first workout for the participants was 45 minutes of cardio followed by 45 minutes of weight training. The second was the reverse order of the same workout.
Read more: Cardiovascular Training and Diabetes
If, at any time, the participants blood sugar dropped to 4.5mmol/L, they were asked to take a break and have a snack for safety reasons. The study concluded that it is much safer for diabetics to do weight training before cardio, because of how the order of exercise effected their blood sugar levels. The significant drop in blood glucose at the end of the 45 minutes of cardio led to possibly dangerously low levels for the rest of the workout. However, when the order was reversed, weight training caused a smaller drop in glucose levels, and was better maintained through the remainder of the workout.
This is not the first time a study has shown these results. Weight training causes a less severe drop in blood glucose levels, and diabetics who do cardiovascular training last in their routine have more energy through the overall workout, and right to the end.
Maintaining Blood Sugar for Diabetics While Exercising
In those with type II diabetes, the results may be similar. Exercising on a regular basis is known to help the body better control diabetes by moderating blood glucose levels. Ensuring proper order of exercise to enhance health benefits for diabetics is another step along the way to better control and less reliance on medication. With rates of type II diabetes on the rise, this is a great way to look out for preventive health measures.
High Intensity Cardio
Cardiovascular exercise, includes anything which gets the heart rate up, and maintains this high rate. It can be either low or high intensity, but essentially, trains the heart and circulatory system to provide oxygen to be used for energy metabolism. These activities are not just at the gym, but could be anything leisurely you may do as well. Think about going for a bike ride, playing soccer, or even something like going dancing. These are all different degrees of cardiovascular exercise that effect blood sugar levels.Low Intensity Cardio
Pilates or power yoga class are lower intensity cardio activities which will have a less drastic effect on blood sugar levels, while still allowing a great overall workout. These types of activities also improve strength and can be a good way of combining your workout time. Raising the heart rate and expending moderate amounts of energy for up to an hour is a great way of preventing sudden, severe changes in blood glucose while not compromising on a full body workout.Alternatively, diabetics can also carry glucose supplements with them, or an apple or banana, for when they may be low on blood sugar levels. Honey and juice are also quick and easy ways to bring blood sugar levels up to normal. However, these methods are after-the-fact solutions rather than ways of preventing the lows from occurring.
Diabetics have to take special care when it comes to exercise. While a number of studies have shown that exercise can help control blood sugar, a deeper analysis into how to best format a workout has yet to be explored. Arranging how intense, frequent, dense and long a workout should be isn't an easy task, and bringing health conditions to the table can often make it a difficult task for anyone.
Most experienced trainers will ask you to first consult a physician to determine if it is safe for you to train. Your physician can also recommend how long and hard to train when you do, and how frequently each week. Always consult a health professional if it has been some time since you last exercised, even if you feel good.
- “Diabetics should lift weights before cardio: Study” By Lindsey Konkel. Published on March 2012, Accessed on April 2012. Retreived from: http://www.reuters.com/article/2012/03/12/us-diabetics-idUSBRE82B03420120312
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