Algonquin trainer says fight diabetes with exercise
What is one of the most urgent health concerns facing tens of millions of Americans? If you think it is heart disease or cancer, you are right. However, another insidious illness – diabetes – is on the rise as well, according to 2011 estimates recently released by the Center of Disease Control and Prevention (CDC).
This government health agency says nearly 26 million Americans have been diagnosed with this illness, while 79 million more have what doctors call pre-diabetes – higher than normal blood glucose levels. Even before it develops into the full-blown type 2 diabetes, pre-diabetes can already cause long-term damage, especially to the heart and circulatory system.
“What this means is that 105 million people, roughly a third of the entire population of this country, has some form of diabetic condition. That is truly mind-boggling,” says Craig Kastning, personal trainer at Premier Fitness Solutions in Algonquin.
While some cases of diabetes are genetic, numerous others are caused by obesity and sedentary lifestyle.
“It is a well documented fact that obesity and lack of physical activity can lead to diabetes; in fact, about 80 percent of people who have this disease are overweight,” Kastning notes. “Depending on its severity, medications may be prescribed, but in practically every case increasing your level of activity and maintaining a healthy weight, are two crucial elements that can either prevent or delay the onset of diabetes.”
Even if you've already been diagnosed with this condition and think it's too late to start getting in shape – think again!
“There's plenty of compelling evidence to suggest physical fitness will be beneficial to you because it can prevent further complications,” Kastning points out. “Exercise will help control your weight and lower your blood sugar. As an added bonus, it will reduce your risk of heart disease - a common condition in people who have diabetes.”
What kind of exercise routine should you follow?
Whether you've been diagnosed with diabetes or any other medical condition, always ask your physician before starting to exercise. He or she will also recommend a diet to go along with your fitness program.
Don't start to work out without a proper warm-up before and a cool-down period afterwards. Go progressively and increase the intensity and exertion level as you get fitter.
If you're overweight, your routine should focus on calorie-burning exercises, as well as on those that strengthen your heart. One example is interval training – short, high intensity bursts of speed with slow recovery phases, repeated during an exercise session. HOWEVER, never plunge into this, or any other moderate or high intensity routine, immediately. Work your way into it slowly and gradually.
Still not sure how to structure your workout? “Working one-on-one with a fitness professional will ensure that you exercise safely and effectively,” Kastning says.
Craig Kastning, the co-founder and trainer at Premier Fitness Solutions, is a certified personal trainer with 12 years of experience in the fitness industry and can be reached at Craig@PremierFitnesSolutions.com or 224-678-9060. More tips are available at www.PremierFitnesSolutions.com.