Hi, I did not answer to some of your questions though they are very specific. However I have asked you to 'read and evaluate first'. Hope you are reading and trying to take some action.
Let me respond to some of your questions:
- "Does the pace good for a diabetic depend on the body type? I'm a muscle-y body type, as a middle-aged sheila, which I think is how I am supposed to be (not just lean which is probably a bit too hard for me to achieve)." -
Yes, pace of course is good. But you need to understand your current heart's condition, upper body weight, strength in the legs, any injuries or pains etc before doing this. If any doubt is there, then go for HIIT/ body weight exercises at home for 6 weeks on alternate days. These exercises will definitely improve your body strength. Then you are ready to hit the road and do aerobic type with higher intensity. Then You should know your max heart rate [which is approxly 220-your age; if you are 40, then you max heart rate: 180]. Get a garmin vivofit with heart rate monitor [HRM]. with these two devices, you can monitor your heart rate while 'pacing'. If you reaching around 170+ BPM, you should slowdown. Take 2 to 3 minutes of rest and start again. So this routine is for the heart. On the next day, you should jog at very slow pace for 40minutes with taking rest in between up to 5 to 6 minutes - this is of lesser intensity; which will eat away your body fat. This routine should last up to 10 weeks.
However, it will not be so straight forward. You might miss a few days, may be many more. Your body changes dramatically after 2 weeks and you may have to adjust your diet - which might not be that easy. T2D, if not under control will slow down the progress to an extent, especially if you want to put on muscle. Work /family related stresses, fatigue and mood swings all will play their part. Some middle aged people take up to 10 months to total transformation; some may get great results, but fail to sustain etc. But it is not at all hard to achieve a leaner body.
do a pretty brisk walk these days, which I like. But some days I do get 'diabetes-fatigue' as I call it, lately anyway (along with a sinus infection or allergy - drat it), and then it is a very mild pace indeed.
pretty brisk walk – difficult to measure the intensity. If it is 60% to 70% of your max heart rate, then such exercise is great for fat reduction, but have to be done for 40 minutes. At the end, you need to sweat. If you are not sweating, increase the time to 1hour or even 80 minutes, but not beyond. If you read on the internet then you will realize that fat starts to burn after 20 minutes of exercise, best benefits will be obtained with 40 to 80 minutes depending on the body type. Note: on this 'brisk walk day', you are not supposed to run or do any other exercise that takes the BPM to the max. why? On one day you take it up to the peak, on other day, you do 60 to 70%. By doing so you give rest to various muscle groups which is very important. Should have one day rest [no exercise day] per week, which most guys keep that same day as the cheat day. Coming to the fatigue – yes, everybody gets, not just T2D folks or yourself. That is why you need to have rest days and cheat days.
I don't run, but have been thinking about it. (As part of a H.I.T. regime, which I heard about by the great Brit Mosley on the tele.)
You don't have to run all the time. Running is one of many aerobic type workouts. Some guys run only on weekends and other days will be for swimming, weight lifting etc. If you reach a level of confidence, you need to start lifting the weights where you will see rapid improvement of 'insulin sensitivity'. Your muscles can absorb more glucose, that is where folks enjoy their taste buds by trying different foods. Usually it comes after 1 years of rigorous efforts. Brit Mosley - Watching TV or youtube will help in pushing yourself and motivating.
'is there a link for the wonderful sounding 'One day for the blood sugar and another for the heart', ?' - You cannot find it, as I wrote here for the first time; but I do 'talk' this with my gym pals. Not blowing my trumpet, but I coined several of these phrases based on my own research.
do I just keep perusing you? - Nope, each body is different. What works for me, may never work for you. So keep reading, evaluate, train and achieve – all by yourself! Many have done it, so you can. It is easy.
Good luck!