{"id":32746,"date":"2010-10-20T01:00:28","date_gmt":"2010-10-20T06:00:28","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=32746"},"modified":"2010-10-19T13:28:54","modified_gmt":"2010-10-19T18:28:54","slug":"slash-your-diabetes-risk-by-lifting-weights-and-cardiovascular-exercise","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/10\/slash-your-diabetes-risk-by-lifting-weights-and-cardiovascular-exercise\/","title":{"rendered":"Slash Your Diabetes Risk by Lifting Weights and Cardiovascular Exercise"},"content":{"rendered":"<p><a title=\"Slash Your Diabetes Risk by Lifting Weights and Cardiovascular Exercise\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/10\/slash-your-diabetes-risk-by-lifting-weights-and-cardiovascular-exercise\/\" target=\"_self\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-32857\" title=\"treadmill cardio\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2010\/10\/treadmill-cardio.jpg\" alt=\"\" width=\"200\" height=\"300\" \/><\/a>If your workout solely consists of running on the treadmill or just lifting weights, you may need to re-think your gym routine, especially if you are already at risk for <a title=\"diabetes diet\" href=\"https:\/\/www.dietsinreview.com\/diets\/Diabetes_Diet\/\" target=\"_self\">diabetes<\/a>.<\/p>\n<p>While cardio and strength training are the hallmark methods for staying in shape, not using both as a regular part of your fitness regimen may\u00a0not offer you all the health benefits you think you are receiving.<\/p>\n<p>According to USA Today, a new study\u00a0conducted at Pennington Biomedical Research Center\u00a0showed that when people with diabetes\u00a0did a combination of cardio and strength training, they experienced significant improvements in their blood sugar levels compared to those who just pumped iron or pounded pavement. What&#8217;s more, the combination also helped these individuals lose more weight and drop more inches from their waistlines in comparison to the single-type exercisers.<!--more--><\/p>\n<p>So, just how much exercise are you supposed to get in?<\/p>\n<p>The federal government recommends that adults\u00a0do at least 150 minutes of moderate-intensity physical activity (like <a title=\"Health Tip: Start Walking\" href=\"https:\/\/www.dietsinreview.com\/videos\/health-tip-start-walking\/\" target=\"_self\">brisk walking<\/a>) each week, or 75 minutes of vigorously-intense activity (like jogging or <a title=\"Swimming 101\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/08\/swimming-101-the-fitness-benefits\/\" target=\"_self\">swimming laps<\/a>), or a combination of the two, to get the most health benefits from exercise. These aerobic activities can be broken up, but should be done in at least 10-minute bouts.<\/p>\n<p>The government also encourage adults to perform resistance or <a title=\"A Beginner's Guide to Strength Training\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/01\/a-beginners-guide-to-strength-training\/\" target=\"_self\">strength training<\/a> activities two or more days a week at a moderate- or high-intensity level for all major muscle groups, which includes the chest, back, shoulders, upper legs, hips, abdomen and lower legs.<\/p>\n<p>If you&#8217;re not sure how to start a new cardio and strength-training routine, try these tips:<\/p>\n<ul>\n<li>Spend the first 15 to 20 minutes of your workout briskly walking on a treadmill or working on the elliptical trainer.<\/li>\n<li>Try out interval-based training: In between sets of weights, do 50 jumping jacks, \u00a0jump rope\u00a0 or do walking lunges for two minutes.<\/li>\n<li>After your cardio routine, do crunches and push-ups for 10 minutes.<\/li>\n<li>Take a strength-bearing and cardio-intensive group fitness class like <a title=\"ashtanga yoga\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/10\/ashtanga-yoga-a-favorite-for-madonna-and-gwyneth\/\" target=\"_self\">Ashtanga yoga<\/a> or <a title=\"krav maga\" href=\"https:\/\/www.dietsinreview.com\/diets\/krav-maga\/\" target=\"_self\">Krav Maga<\/a>.<\/li>\n<\/ul>\n<p>Combining resistance training with cardio will make your muscles work more efficiently, keep your metabolism stoked all day long (even while you&#8217;re watching TV) and it will transform the look and feel of your entire body.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If your workout solely consists of running on the treadmill or just lifting weights, you may need to re-think your gym routine, especially if you are already at risk for diabetes. While cardio and strength training are the hallmark methods &hellip; <a href=\"https:\/\/dietsinreview.com\/diet_column\/10\/slash-your-diabetes-risk-by-lifting-weights-and-cardiovascular-exercise\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3687,350,18],"tags":[1172,394,10903,1943,1359,74],"class_list":["post-32746","post","type-post","status-publish","format-standard","hentry","category-adult-health","category-diabetes","category-fitness","tag-blood-sugar","tag-cardio","tag-fitness","tag-strength-training","tag-type-2-diabetes","tag-weight-loss"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/32746","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=32746"}],"version-history":[{"count":8,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/32746\/revisions"}],"predecessor-version":[{"id":33105,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/32746\/revisions\/33105"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=32746"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=32746"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=32746"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}