For a long and healthy life, regular exercise is important, but sometimes a single exercise session can be surprising. This may seem surprising and exclude the benefits of many single workouts but researchers have only confirmed the benefits of a strength training session, especially for those with type 2 diabetes.
Benefits of Exercise
Diabetes is a common metabolic syndrome that can lead to problems such as heart disease, kidney disease, neuropathy, eye problems and liver disease. India has the second highest number of diabetics in the world. In this issue this number is projected to increase from 77 million in 2019 to 101 million in 2030.
People with diabetes need to take care of their diet and lifestyle habits to maintain their blood glucose levels. This goal can only be achieved through health and exercise. Exercise lowers your insulin resistance and makes your insulin more effective. As a result, your cells get more glucose and regulate your blood sugar levels.
How can a single session of strength training help?
According to a study published in British Columbia, just one strength-training session can provide measurable benefits to people with type 2 diabetes. Low weight lifting for just one session can also help improve your blood vessel function. It helps to clear the arteries better after the exercise session.
The researchers examined three groups and found that there were people with type 2 diabetes, those who did not exercise regularly and those who exercised regularly. All three groups were asked to participate in a 20-minute exercise session. They had to start with a short warm-up session, and then practice seven high-intensity exercises every minute. At each break they had to rest for a minute.
Finally, the positive effect of a single exercise session was found to last for two hours. Their cardiovascular system improved during this one session.
According to experts, rapid high-heart training (HIIT) can help you maintain blood pressure, heart health, cholesterol levels and a healthy weight. For strength training, any type of weight can be used.
Complete exercise session
You do not have to spend a fortune to enroll in a fancy gym or get a membership in a gym. Working from home also gives you the same health benefits. For this you can try a 20 minute quick exercise session at home.
Warm-up: Start with stretching exercises. You can do squats, s squats, jogging in places for 2-3 minutes.
Exercise: You can use kettle bells or dumbbells for strength training exercises. Start with the Goblet Squat, Dumbbell Book Press, Dumbbell Deadlift, Dumbbell Walking Lounge, Kettlebell Swing, Tricep Extension and Reverse Fly. Do all the exercises for 1 minute, and then take a minute break before trying the next one.
Colddown: After doing seven exercises, do some stretching exercises to cool down again.