Strength Training

Cardio exercise is by far the most important type of exercising to a diabetic. But after awhile you might want to add strength training workouts. Adding a strength training routine to a good cardio training routine gives you a good balance. Strength training workouts can build the strength and size of your muscles, plus a good strength training routine to a diabetic can be really important. When you at first have your initial water weight loss, up to 25% of that weight loss may result in muscle loss. A good strength training routine helps you rebuild this initial muscle loss or might even prevent you from experiencing muscle loss at all.

The local health club, with all the perfect bodies and equipment that you do not know anything about can be daunting. And for somebody who is out of shape, just trying to start a strength training routine can seem pointless. Proper form in a strength training routine is a good place to start. I see a lot of people with back injuries and shoulder impingement because they were not shown the correct way how to do a particular strength training exercise. They just start a strength training routine and then they get a little comfortable with the weight they are lifting so they try a little more weight. Unfortunately they were strength training with a small amount of weight incorrectly and did not know it. So when they strength train with a heavier weight they strain something and do not know why. So at first, concentrate on strength trainig with good form and not heavy lifting. As a matter of a fact I always have someone who works at the gym show me the correct way to use a machine or a free weight bench the first time I use it. It may look self explanatory, but you can still overextend and use the machine incorrectly. As far as how much weight to start with in your new strength training routine I recommend using a heavy enough weight to feel the weight, but not where you are straining to do 15 repetitions. If you can comfortably do 15 reps then that might be a good place to start your strength training workout. You should also try and do at least 2 sets of 10 to 15 repetitions of each machine or each free weight exercise you strength train with. As far as how often to do strength training workouts, begin with a 3 day a week strength training routine exercising all your muscle groups, with a day of rest in between each strength training workout. This will give your muscles a chance to recover.

You can start a strength training routine with either free weights or weight machines. Personally, I prefer strength training with the machines because they make sure that you use proper form by isolating just the muscles you are strength training. You just have to remember that it is easy to let the weight go to far in between reps and therefore causing undo muscle strain so have gym personnel show you the proper way to sstrength train with each machine. Most gyms will usually have someone walk around with you when you first join the gym to answer your questions. Have them show you each machine. But if health clubs are out of your budget, or for any reason out of the question, then investing a few dollars in a set of light free weights can work well enough to give you what you need. Whichever way you pick to start your strength training workouts, start light and practice developing proper form. For the arms and upper body, try simple strength training exercises like chest presses, reverse flies, overhead shoulder presses, bicep curls, and triceps extensions.
For the lower body, it is a good idea to start out your strength training workout with squats. This is because you should strength train the large muscles first. Then try leg extensions, hamstrings curls and leg lifts.
Then, we do not want to forget to mention the reason most people go to the gym. The stomach seems to be the most popular muscle group everyone is trying to work on. I actually have to watch for the stomach machines I like to use in the gym and when no one is using them I go over and do my workout. Stomach crunches on the machines is most popular besides of course, normal sit-ups either on the floor on a mat or on a sit-up bench. Another popular way of exercising, which I prefer is to exercise your upper body one day and your lower body the next time you go. This way you know you are giving your muscles plenty of time to recover between your strength training workouts.

This is probably the most important aspect you need to work on for a good strength training routine or any exercise routine, or even for a successful diet. You should be patient and practice turning your strength training workouts or strength training routine into a way of life, not a chore. The problem is, people do not stick with their program and get disillusioned because they expect to much to fast.