What exercise gives the BEST BG results yet is gentle?

[mogzilian]

Lots of bike paths, though, many completely separate from roads eg canal towpaths, particularly in north and west parts. Not sure where in London you live. Well worth obtaining specialist maps from TfL [I collected a virtually full set when volunteering at London Olympics in 2012] or using London Cycling Campaign route planning / mapping and members' knowledge - http://lcc.org.uk/

Great! Thank you!

 

[mogzilian]

@mogzilian try an aquarobics / aquazumba session. All shapes and sizes there and you are immersed in water so not on show. If I happen to be near any thin sticks who I perceive might be judging, I just splash more vigorously in their direction ..... !

Ha Ha! Thanks for the advice - I'll keep it in mind

 

[mogzilian]

You should track down @Pipp if you haven't already found her. She's awesome and a great fan of swimming - she might help you pluck up the courage to take a dip no matter what shape you are. Have courage girl!

I love that vid. Inspiring!

 

[PatsyB]

used to love swimming but not been for many years did go to get the timetable and a huge notice over the front saying
"Any Illness must be reported to the Life Guard" kinda put me off

 

[mogzilian]

So far, so good. Blood sugar under more control. I'm cycling, I like being free and alone with my thoughts. Also lost weight through the low carb diet (who knew courgette spaghetti could be so tasty!) and the Easybetic keeps it all under control!

I'm winning!

 

[mogzilian]

used to love swimming but not been for many years did go to get the timetable and a huge notice over the front saying
"Any Illness must be reported to the Life Guard" kinda put me off

Don't bother then - unless you think you should..

 

[dannyw]

I used to see a sign at the swimming pool " no petting " but it never put me off ;-)

 

[Ian DP]

I am beginning to wonder if the best exercise BG results are linked to enjoyment. I like cycling and walking, both these lower my BG levels. I do, but don't really enjoy jogging and swimming, and both of these tend to raise my BG levels.

 

[RuthW]

Totally! I like cycling. Roads are a bit dangerous in London though...

I used to love cycling in London. I actually found the drivers very to learn and careful. I do give very BIG hand signals and ride carefully (and not in the gutter). You can buy a map with recommended cycle routes in a bike shop. That made cycling much more enjoyable for me because they show all the cycle paths and all the more green and pleasant back streets and special cycle paths with no cars, etc. also, London is relatively flat, so it's pretty kind.

 

[Bebo321]

I am beginning to wonder if the best exercise BG results are linked to enjoyment. I like cycling and walking, both these lower my BG levels. I do, but don't really enjoy jogging and swimming, and both of these tend to raise my BG levels.

LOL! That's a lovely thought - if not perhaps accurate. Most of us enjoy jelly and ice cream.....
Jogging and swimming (even though they raise BGs) will be improving your aerobic fitness and will certainly be contributing to keeping your BGs lower in the long run, so well worth keeping up.

 

[lsingh]

Weight training really helped me doesnt even need to be heavy weight but you do burn alot of calories and my BG level have always been in the green since ive trained

 

[mogzilian]

I am beginning to wonder if the best exercise BG results are linked to enjoyment. I like cycling and walking, both these lower my BG levels. I do, but don't really enjoy jogging and swimming, and both of these tend to raise my BG levels.

Now that is interesting. Thanks for sharing. Anyone else have that too? The bit about jogging and swimming raising BG?

 

[mogzilian]

Weight training really helped me doesnt even need to be heavy weight but you do burn alot of calories and my BG level have always been in the green since ive trained

I've heard a lot of people recommend weight training.

 

[mogzilian]

I used to love cycling in London. I actually found the drivers very to learn and careful. I do give very BIG hand signals and ride carefully (and not in the gutter). You can buy a map with recommended cycle routes in a bike shop. That made cycling much more enjoyable for me because they show all the cycle paths and all the more green and pleasant back streets and special cycle paths with no cars, etc. also, London is relatively flat, so it's pretty kind.

Thanks for the advice. I'm doing parks and canals a bit of road, not too bad once I have my confidence up.

 

[mogzilian]

Aerobic plus resistance training is considered best for type-2

Do you have anywhere to go and read info on this? The only resistance training I do at the moment is resisting digestive biscuits...

 

[mekalu2k4]

Whilst when you are doing it you get a stress spike in bg levels

Oh God! Finally. Thanks Tim. I was wondering why my BS levels around 110 despite the fact that I spend 90min everyday exercising. Based on your post, I googled and found some important info.

1. http://www.joslin.org/info/why_do_blood_glucose_levels_sometimes_go_up_after_physical_activity.html
2. http://www.livestrong.com/article/118916-effects-weight-lifting-glucose-readings/

Both of these articles say the same thing - 'BS spike during workouts', which I am not aware. My BS of 110 made worried, but I do engage myself in a very demanding workout regime. So am at peace now.

Then I will be travelling [going to Malibu on work] and may not have time/ resources to exercise. I will try to get some readings during that time to see how my BS levels look like when I am not training.

 

[Bebo321]

Oh God! Finally. Thanks Tim. I was wondering why my BS levels around 110 despite the fact that I spend 90min everyday exercising. Based on your post, I googled and found some important info.

1. http://www.joslin.org/info/why_do_blood_glucose_levels_sometimes_go_up_after_physical_activity.html
2. http://www.livestrong.com/article/118916-effects-weight-lifting-glucose-readings/

Both of these articles say the same thing - 'BS spike during workouts', which I am not aware. My BS of 110 made worried, but I do engage myself in a very demanding workout regime. So am at peace now.

Then I will be travelling [going to Malibu on work] and may not have time/ resources to exercise. I will try to get some readings during that time to see how my BS levels look like when I am not training.

You might find this link useful too when it comes to getting your head around exercise and what to expect. http://www.teambloodglucose.com/TeamBG/Kit_bag_Exercise.html
The reason that resistance training is considered useful is down to what it does to your body. Training with weights helps to build muscle and the more muscle you have the more 'receptors' you have in your body that can gobble up glucose. Pushing weights can be anaerobic (so basically it pushes your heart rate right up) A faster heart rate can cause a stress response in your body, which triggers the your liver to release glucose into the bloodstream. Combining weights with less demanding aerobic exercise though (allowing your heart rate to come back to a more 'normal' level) can help to even out any potential blood glucose spikes.

 

[buckley8219]

Walking/Jogging/Or Tabata.

Combined with a 5X5 strength training programme.

Big, heavy cave man exercises, squats, deadlifts, bench. 5 reps as heavy as possible five times.

These drop my total insulin requirements and increase sensitivity like no other..

 

[mekalu2k4]

Walking/Jogging/Or Tabata.

Combined with a 5X5 strength training programme.

Big, heavy cave man exercises, squats, deadlifts, bench. 5 reps as heavy as possible five times.

These drop my total insulin requirements and increase sensitivity like no other..

Hi Buckley,
Thanks for replying. Would like to know specifics.
1. "These drop my total insulin requirements" - how you can conclude? what measurements/ tests confirm this?
2. My worry was 'high amount of blood sugar' after exercise. Do you suggest that 'exercises may push BS to high levels, but muscles will be use it as the person is doing heavy and regular exercises?
3. If you do not mind, can you share your BS levels (after workouts/ before / fasting etc), if you have them available?

To provide a quick info about myself: I was very obese once and was over 200lbs for 5 ft 5 incher, docs advised me not to run (obvious). I was able to reduce now to 141 lbs. I am easy to put on weight, if I stop my workouts, irrespective of my diet. I can run now, but would like to go the route of deadlifts/ bench presses etc. I am trying hard to beat the onset of T2D as it runs strongly in my family.

Please provide as much info as possible.

 

[buckley8219]

Hi,

I've not been strictly scientific about it, so doubt I have the level of detail you require.

I know if I do a punishing squats and deadlift session I have to drop my basal by 70% for several hours afterwards and then eat before sleeping or I'll have a massive low during the night.

I may attach a libre sensor and do an exercise session for you, which would provide you with greater detail.

I also know from experience that heavy weights four times a week makes me more sensitive to insulin, when I'm being consistent and training in this manner I find my insulin to carb ratios need adjust e.g from 1 unit to 10g to 1 unit to 14g.

If I really push myself, e.g can barely walk 24 hours later due to DOMs I'll also often need to run a reduced basal on my pump the day after the session.

I do get highs after exercise, however this tends to be after running, if I've gone above my plodding 8-9 min mile pace or done sprints or trained at a higher intensity I'll see a spike in BG. Never really an issue I just bolus a unit or so and bring it back down.

Also, sometimes I'll correct a high with a run rather than a bolus...

All of these things combined will mean a marked decrease in my insulin requirements when I'm exercising regularly.

On the flip side, you have to fuel yourself correctly for heavy sessions, I did start with carb loading, I'd load up the day before on things like sweet potatoes, brown rice etc, but this obviously required an increase in insulin to match.

I tried to balance this with increasing fats, loads of avocado, brazil nuts, coconut oil. Which does give me energy, but if you're serious about getting the best results in terms of lifting or pace, carbs work better and seem to provide more energy, well in my empirical study of one this is the case ha.

I wouldn't undertake a 5X5 strength programme if I want to lose weight. However, if I wanted to increase muscle mass and increase insulin sensitivity as a result, I'd certainly consider it.

Cardio, I don't think it matters what it is, running, cycling walking, as long as your consistent and enjoy it.