Fitness for All Types (Continued)

Wednesday

  • Warm up with 5 minutes of light cardio
  • 5 minutes of moderate intensity cardio
  • Begin resistance training:
  • 1 set of squats (12-15 repetitions)
  • 1 set of dumbbell press on Swiss ball (12-15 repetitions)
  • 1 set of bent-over dumbbell rows (12 repetitions)
  • 1 set of Swiss ball curls (10-12 repetitions)
  • Repeat this entire resistance training circuit routine two times without any rest in between sets.

    Thursday

    35-40 minutes of low-to-moderate intensity cardio
    Abdominal training: Same as Tuesday

    Friday

    Resistance training: Same as Monday

Regular exercise has been shown time and time again in research studies to help regulate blood sugars and reduce the risk of metabolic syndrome. This is why choosing the right workout for you – and just as importantly, sticking to it – is such a significant part of proper diabetes care. Remember, you don't already have to be fit to start a workout program. You just have to have the desire to take the first step and a little bit of education to help you along your way. Wherever you are in your journey to being fitter, there will always many roads from which to choose. Some are short and unpaved, while others long and very well traveled. Each offers its own unique and interesting methods and techniques, but both will ultimately lead you to a healthier place in life.

Repeat this cardio circuit a total of three times, resting for only thirty seconds after finishing the entire list of exercises each time. Do not rest in between individual exercises.

Abdominal training: Same as Tuesday

Follow this routine for 4 to 6 weeks, at which time you should begin changing your workout. Simple modifications to the number of sets and repetitions, mixing-and-matching exercises from one day to the other, and varying stances and grips are all easy ways to achieve further change.

Tuesday

Wednesday - Off

Thursday


Friday

  • 1 set of dumbbell bench press on Swiss ball (12-15 repetitions)
  • 1 set of dumbbell rows (12-15 repetitions)
  • 1 set of lunges with overhead dumbbell press (12 repetitions)
  • 1 light squats (15 repetitions)
  • Repeat this entire resistance training circuit routine two times, resting only 30 seconds between each set.
  • 10 minutes of moderate-intensity cardio
  • 5 minutes of higher-intensity cardio
  • 5 minutes of moderate-intensity cardio
  • 5 minutes of higher-intensity cardio
  • 2 minute cool down
  • Begin abdominal training:
  • 1 set of the plank (hold for 20 seconds)
  • 1 set of lying leg raises (10 repetitions)
  • 1 set of Swiss ball crunches (max reps)
  • Warm up with 5 minutes of very light cardio
  • Begin resistance training:
  • 1 set of push-ups (15 repetitions)
  • 1 set of upright dumbbell rows (12-15 repetitions)
  • 1 set of stiff-legged deadlifts (12 repetitions)
  • 1 set of reverse lunges
  • Repeat this entire resistance training circuit routine two times, resting only 30 seconds between each set.
  • 2 minutes of jumping rope
  • 1 minute of "mountain climbers"
  • 1 minute of "burpees"
  • 1 set of the plank (hold for 20 seconds)
  • 1 set of Swiss ball crunches (max reps)

Reviewed by Francine Kaufman, MD. 4/08

Page: 1 | 2 | 3 | 4

Last Modified Date: May 17, 2016

All content on dLife.com is created and reviewed in compliance with our editorial policy.

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