A short routine to keep things under control

As many of us age our activity level declines.  We do not move as much as we used to and we sit 1000% more than we did when we were 12.  With the new year upon us it is easy to say "I don't have time" or "I am too old" but in reality you are only accelerating the inevitable.  

After all, sitting and inactivity are the new smoking!  

So let's take advantage of these benefits that come with activity: improvements in your circulation, energy levels, blood lipid/sugar levels, cognitive function, and body composition (i.e. less tummy fat).  Which if not under control, most of these, will lead to disease.

In particular, keeping your blood sugar level well controlled allows you to feel normal without the large up's and down's after a meal.  [Think back to a time when you ate a large meal (ex. over the last two weeks) and 60 minutes later you felt slow and tired.  This is a result of the sugar hitting your blood stream with the insulin trying to keep up and keep things under control.]

If you focus on making only a few minor changes in your activity level this month then try this to help with your blood glucose levels: 

1) This one is very easy to do - WALK after every meal, even if it's only 5 minutes and especially after meals with a large amount of carbohydrate.  Exercise will induce changes that help your body regulate it's blood sugar level.

2) Resistance training!

If you're considering joining a new program look at how easy it can be:

When it comes to controlling your blood sugar and insulin, increasing the volume of a resistance program improves glucose regulatory control in the body.

But, in a recent study they found that beginners who performed 1 set of 10 reps (10 different exercises total) faired just as well as those who did 3 sets of 10 reps of each exercise.

Group 1: 10 exercises, 1 set of 10 reps of each exercise.  [The weight lifted was equal to 65% of the subject's 1 rep max]

Group 2: 10 exercises, 3 sets of 10 reps of each exercise.

So for individuals just starting out who are overfat and trying to elicit health benefits from as little time invested as possible - you can still improve your health (blood glucose levels) by performing a circuit style program with 1 set of 10 reps of each exercise.  This short "in and out program" may be just what you need if you are working hard to get back on track.

[What's the big difference between the two groups: one protocol totals 100 reps while the other totals 300 reps.]

Trying to intensify this protocol without adding additional sets?  Increase the weight or shorten the rest periods between sets to really challenge yourself.

JSCR January 2012, 26:1