Give Diabetes the Boot: Fitness Boot Camp, That Is
If you like challenging, varied workouts that use little or no special equipment, and create a feeling of camaraderie among participants, you might enjoy a fitness boot camp.
Though boot camp routines vary, they are generally a mix-up of aerobic and muscle toning exercises designed to build strength, endurance, and agility. It is essentially a type of interval training where bursts of intense activity are alternated with periods of lighter activity.
Interval training is good for us because we have three types of muscle fibers: slow, fast, and super-fast. While typical cardio (aerobic) workouts exercise the slow ones, interval training strengthens our faster twitching fibers. This in turn provides a cascade of beneficial metabolic effects.
Theoretically, this type of exercise is good for every body; however, not everybody is ready for interval training.
Are You Ready?
If you like intense workouts, and have a good foundation in aerobic and strength training, you are likely prepared to participate in a fitness boot camp. Still, before signing up, it’s a good idea to ask whether the program has prerequisites, or if it’s suitable for any special needs or health issues you have.
Other questions to ask are:
- Is this program a good balance of aerobic and strength training?
- What are the instructor’s qualifications?
- Is this boot camp a good match for my health and fitness goals?
- What do those who went through this boot camp say about it?
Those of us who have not been exercising regularly, are over 40, have diabetes or other health issues, should talk to a physician before beginning any new exercise regimen—especially an intense one.
The Workout and Benefits
Should you pass muster for boot camp and decide to join, a well thought out program will help you meet the general exercise recommendations of twice weekly strength training, and 150 minutes moderate - or 75 minutes vigorous - aerobic activity each week.
To reach these recommendations, participants can expect to do calisthenics such as pushups, pull-ups, crunches and lunges, plus military-style drills, and sprints. Some classes might include yoga, Pilates, or martial art moves.
Beside the overall strength and conditioning provided, high intensity interval training burns more calories, in less time, than more moderate aerobic workouts. In one study, women who did high-intensity interval training for 20 minutes, three times per week, lost three times more body fat than women exercising at a regular pace for 40 minutes, three times per week.
A Bit of Motivation
Though not all of us are boot camp material, exercise is aces at preventing or controlling chronic conditions such as type 2 diabetes and heart disease. Each of us needs to regularly engage in physical activities that we enjoy.
“Exercise is simply one of the most powerful tools available to drop your insulin levels, and elevated insulin levels are one of the primary drivers for [chronic] illnesses and weight gain. It is my belief that properly performed exercise is far more powerful for controlling symptoms than any drug yet developed.” ~ Dr. Joseph Mercola
Mayo Clinic; Mercola; Mercola Fitness
Photo credit: Raj Taneja
More Articles
With its slightly nutty flavor, chewy texture, and nutritional punch farro is an ancient whole grain worth a place in our pantry.
Farro...
Having diabetes is cause for concern, however it doesn’t mean that you need to eliminate all of your favorite foods from your diet completely....
With diabetes becoming more of an epidemic each and every day, being knowledgeable about the disease, its effects on the body as well as ways to...
If you’re a diabetic or live with one, it can be tough trying to figure out the best foods to eat because your priority is to control your blood...
In this post, I will show you the 10 best ice creams for diabetics.
When you think of sweetened foods that a diabetic shouldn’t consume,...
More Articles
If you’re living with diabetes, snacking is a necessity because going for more than 3-4 hours without eating can be detrimental to your health....
For diabetics, choosing healthy snacks can be a daunting task.
A good rule of thumb is to pick out snacks that are rich in protein, fiber,...
According to information available through the National Institutes of Health, there’s an estimated 462 million people in the world who are...
Eleven Clinical Studies
After eleven clinical studies and 300,000 participants, researcher Vasanti Malik and her team of researchers...
Diabetic women often have a harder time losing weight than non-diabetic women. A study funded by Jenny Craig proved that diabetic women have an...
Many recent studies have proved that magnesium levels are lower in patients with diabetes than in non-diabetics. This magnesium...
Fluid retention, also known as edema, is a problem that affects many diabetics, especially those with type 2 diabetes...
Some of us might be thrilled if we could manage our blood sugar by sitting in a hot tub or sauna, instead of working up a sweat biking, or using...
Cooking and baking with the ancient cereal grain sorghum has health benefits for people with diabetes, and those with weight control issues....
When it comes to certain foods, there are always questions as to whether or not a diabetic can have them without...
Matcha tea is a rich, creamy, full-bodied beverage with amazing nutritional properties that address several diabetes health concerns.
The...
Salads are good example of foods that type 2 diabetics can enjoy with relatively low guilt. With the right greens and other elements added, salad...
Remaining gainfully employed is important to many people. Those who live with any form of diabetes may find that some lines of work are more...
Learning that you have diabetes does mean making some lifestyle changes. One of the areas that needs attention is your diet. Most people find that...
One of the more challenging aspects of life as a type 2 diabetic is managing your diet. There’s often the temptation to avoid certain foods...