In the last post I shared information with you about diabetes and how we need to be on a mission to take on that enemy. I have seen too many people, especially baby boomers, succumb to this disease and all that it can lead to. I have seen first hand how diabetes can lower your quality of life, so I’m hear to tell you that as a personal trainer I know you can take this enemy on and win!
As a personal trainer who specializes in working with baby boomers, I see my share of people with diabetes. After all, 11 million baby boomers have the disease. But I also see many who don’t want to just let it take over. Instead, they decide to put up a fight, one that I give them the tools to win.
Exercise, as you learned from the last post, is one of the best ways to take on Type II diabetes and come out ahead. What I suggest to my clients, as well as my blog readers, is that you set a 90-day goal and work out with a trainer or consult with your doctor. This is an area where you need a professional on your side that can guide you through the steps to success.
Set a goal to do a cardio workout 3-6 days per week, with your intensity level being between 40-70 percent of your VO2. Your VO2 is the oxygen consumption, or your cardio-respiratory fitness level. There are online calculators that will help you determine this rate. Your cardio workout should last from 20-60 minutes and include something like walking, running, biking, hiking, or even walking on your hands (just kidding). The point here is that you need to do something that is going to get your blood pumping through your body.
You also need to add in some strength training 2-3 days per week, doing 10-15 repetitions with 1-3 sets. Your best mode is to use free weights, machines, or tubing. Also, do something to help increase flexibility to the point of feeling tension. You should do this from 10-30 seconds and keep the mode static.
This is the workout that I suggest to my clients, who are baby boomers looking to get and stay healthy. It works for them, and it will work for you. Seek out a qualified personal trainer to work with, and you will get your health on the fast track to success. Plus, when you keep the new lifestyle and mindset up long term, you will be taking on that enemy and coming out ahead!