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Benefits of Light Weights and Rubber Tubing for People with Diabetes

The Benefits of using light weights and rubber tubing for people with Diabetes include.

1) Reducing Blood Sugar and responding better to insulin

2) Assisting with weight loss.

3)Improving body composition, reducing body fat, increasing lean body weight and losing inches.

4) reduce risk for heart disease

5) Feel stronger increased ability to perform work activities and chores with confidence.

Weight training can be done using light dumbbells and rubber tubing every other day. I recommend as low as 1 or 2 pounds for the ladies and 5 pounders for the men. The rubber tubing comes in different intensities often sold by color. The program we are going to use is called muscular endurance. This means lighter weights and higher repetitions and sets. In this type of training you will become lean and not have big muscle growth. Most exercises can crossover easily from dumbbells to rubber tubing.

You want to leave a day in between weight training routines to give your body time to recover even using light weights.

When weight training the most important things are form and safety. You may want to do the activity without a weight first to make sure you have the needed range of motion and no pain that would prevent the exercise. Below are some steps to insure you are on the right track.

Guidelines for Weight Training

Neutral Alignment – You always want to be in a position that your body is protected.
Knees slightly bent feet at shoulder width apart.
A slight bend at the hip.
Breathing – This is extremely important as to breath in and out during negative and positive exertions. Do not hold your breath during weight training it can place stress on the heart. Usually breathing out on the exertion and in on the resting phase.
Use a controlled motion – This means that you control the weight where again the proper weight selection is important. Use a controlled motion for negative and positive reps. Example one one thousand two one thousand three one thousand on positive and negative repetition.
Never lock out - always leave a little bend in the joint where the exercise is taking place will ensure benefit of the exercise and reduce injury.
Most exercises can be done seated as well.

Exercise Intensity

Again, try the exercise without a weight first to make sure you have the needed range of motion and no pain that would prevent the exercise.
Start with one set of 8 or 10.
Increase to 2 or 3 sets when you have mastered this exercise.
Increase weight slightly or intensity of rubber tubing when you feel confident.

Some Recommended Upper Body Exercises