Did any of you guys in Melbourne read the Good Weekend magazine in the The Age on Saturday the 24th?
I'm talking about the Special Report on diabetes in Australia.
Apparently the International Diabetes Institute predicts that by the year 2020, 2,000,000 Australians will have the disease. Currently every FIVE MINUTES another Australian becomes diabetic.
That's EVERY FIVE MINUTES people!
Let's talk Type 2 diabetes and Type 2 diabetes treatment. What can we do to prevent and reverse Type ii diabetes?
Unfortunately 10 to 20 per cent of sufferers have a genetic basis of their disease, but what about the other 80 to 90 percent?
In January the Journal of the American Medical Association published an articles promoting WEIGHT LOSS as the predominate and most effective means to PREVENT AND REVERSING type ii diabetes. This is of particular importance to Australians as half of us are deemed overweight and 200,000 are classified as obese.
So...what are simple simple steps that you can take today to reduce your chance of developing Type 2 diabetes?
Let me introduce you to two methods, two weapons to help you or someone you know.
AEROBIC EXERCISE AND WEIGHT TRAINING
Both aerobic exercise and weight training can help you lose weight and treat/prevent type ii diabetes.
Let's look at aerobic exercise...
You will want a minimum 20 minutes (I suggest 30-60 minutes) at least 3 times per week (I suggest 5 times per week). And make sure your heart rate is up to at least 60% of your maximum heart rate. To determine your maximum heart rate simply subtract your age from 220. Then multiply the answer by 0.6 to determine your training heart rate minimum.
Let's look at weight training...
I have found and have had medically confirmed the benefits of weight training on preventing type 2 diabetes. Not only does weight training boost your metabolism aiding in energy consumption even at rest, but it also increases insulin sensitivity in the muscles. This means that insulin can carry sugar much more easily across the muscle cell membranes. The muscle then deals with the sugar appropriately.
In conjunction with proper nutrition, and perhaps medication, I highly recommend regular, consistant exercise consisting of both aerobic and weight training to treat and/or reverse Type 2 diabetes.
Steve
PS Don't forget to set SMART and effective exercise goals. Find out how at Set Your Goals
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