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Improve your HbA1c in 3 minutes
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<blockquote data-quote="Dillinger" data-source="post: 585272" data-attributes="member: 13582"><p>Well, that's the plan anyway.</p><p></p><p>Is anyone up for joining me in a very quick bit of High Intensity Training of a morning and seeing what the effects are on our blood sugars?</p><p></p><p>What I propose is this;</p><p></p><p>1 minute of a plank</p><p>1 minute of burpees</p><p></p><p>That's it.</p><p></p><p>It's even easier than that as the burpees are done in 3 20 second bursts with 30 seconds rest between them.</p><p></p><p>You do that every day in the morning and rest on the weekends.</p><p></p><p>I'm cheating a bit as I've already started and I think my blood sugars are improving; I've certainly noticed that my nighttime levels have markedly flattened out. I went to bed last night with a 6.4 and woke up this morning with a 6.3 for instance. I started out doing 20 burpees for a week then in the second week going to 25 and now 3 sets of 20 (which is about 30 burpees).</p><p></p><p>I use the 'Tabata Pro' app on my iPhone for timing and these are diagrams of the exercises;</p><p></p><p>Plank - hold this for 1 minute</p><p></p><p><img src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTdPGreDz9_ESFQtrrUfxklfUyvKQZHzVSCF0j2JdjTxXrGHbi1" alt="" class="fr-fic fr-dii fr-draggable " style="" /></p><p></p><p>Burpee -</p><p></p><p></p><p><img src="http://johnheltzen.files.wordpress.com/2012/10/squat-thrust.jpg" alt="" class="fr-fic fr-dii fr-draggable " style="" /></p><p></p><p></p><p>Except you should jump in the air at step 5 (I edited this as the last one included a press up and that just slows everything down; the idea is to complete the repetition as quickly as possible).</p><p></p><p>My aim is to increase the burpees to 5 sets of 20 seconds a day and the plank time to 2 minutes but for me the point is that this must be quick and easy to do; I do them in the kitchen as my children have breakfast.</p><p></p><p>I also do them after my morning shower as you don't sweat with such a quick burst of exercise but you do get out of breath.</p><p></p><p>I've just had an HbA1c done (results not back yet) and will compare to my next one in October.</p><p></p><p>Anyone up for joining me on this? You need 3 minutes 40 seconds to spare of a morning and to be able to do burpees!</p><p></p><p>Best Dillinger</p></blockquote><p></p>
[QUOTE="Dillinger, post: 585272, member: 13582"] Well, that's the plan anyway. Is anyone up for joining me in a very quick bit of High Intensity Training of a morning and seeing what the effects are on our blood sugars? What I propose is this; 1 minute of a plank 1 minute of burpees That's it. It's even easier than that as the burpees are done in 3 20 second bursts with 30 seconds rest between them. You do that every day in the morning and rest on the weekends. I'm cheating a bit as I've already started and I think my blood sugars are improving; I've certainly noticed that my nighttime levels have markedly flattened out. I went to bed last night with a 6.4 and woke up this morning with a 6.3 for instance. I started out doing 20 burpees for a week then in the second week going to 25 and now 3 sets of 20 (which is about 30 burpees). I use the 'Tabata Pro' app on my iPhone for timing and these are diagrams of the exercises; Plank - hold this for 1 minute [IMG]https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTdPGreDz9_ESFQtrrUfxklfUyvKQZHzVSCF0j2JdjTxXrGHbi1[/IMG] Burpee - [IMG]http://johnheltzen.files.wordpress.com/2012/10/squat-thrust.jpg[/IMG] Except you should jump in the air at step 5 (I edited this as the last one included a press up and that just slows everything down; the idea is to complete the repetition as quickly as possible). My aim is to increase the burpees to 5 sets of 20 seconds a day and the plank time to 2 minutes but for me the point is that this must be quick and easy to do; I do them in the kitchen as my children have breakfast. I also do them after my morning shower as you don't sweat with such a quick burst of exercise but you do get out of breath. I've just had an HbA1c done (results not back yet) and will compare to my next one in October. Anyone up for joining me on this? You need 3 minutes 40 seconds to spare of a morning and to be able to do burpees! Best Dillinger [/QUOTE]
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