Exercise page

[proudcanadian99]

Hello everyone,

I am new to this forum. I have ordered The Primal Blueprint book and am awaiting it's arrival. In late May I was diagnosed with type 2 diabetes and was forced to change my life style. I changed my diet right away and have been eating healthy ever since (there have been a few cheats here and there). My question is what sort of exercise should I be doing everyday. I was going on an elliptical everyday but then was told I should be "burst training" every second day as that will be more beneficial. Keep in mind I am overweight (256 lbs) and am currently unable to do what most of you can do. Any help would be greatly appreciated.

[Apex Predator]

I just assisted an older, overweight male client who had been T2D for 25 years to drop his BS and A1C to non-diabetic levels using the primal blueprint and exercise routines derived from Starting Strength By Mark Rippetoe. Whether that's for you or not is up to you.

[proudcanadian99]

thanks for the reply, I am unfortunately unfamiliar with the Starting Strength routines

[pizzmor]

I would suggest some good long outdoor walks. Leave the elliptical alone, they are great for low impact, but the workout isn't the best in my opinion. I would also suggest some very basic body weight exercises like pushups and situps and ease into it. Don't start out at a thousand miles per hour or you will burn out quickly and lose interest. Take it slow, and good luck.

[loafingcactus]

I think we'd have to conduct a census to find out who "most of you" is. Plenty of people in your shoes here.

In addition to PB I would HIGHLY recommend The Bernstein Diabetes Solution. There is also a website called Blood Sugar 101 that's great (she has a book too). Their end message is that you deserve normal blood sugar levels. Most doctors treat to a goal that is far off normal, so that's something the patient has to take ahold of.

Both books are going to suggest lots of low exercise (a stroll around the block after a meal flattens my bs 10 or 20 points), some sprints, and weight training. There was just a new study about a month ago that supported the effectiveness of weight training as part of an exercise plan to control blood sugar.

[proudcanadian99]

I would suggest some good long outdoor walks. Leave the elliptical alone, they are great for low impact, but the workout isn't the best in my opinion. I would also suggest some very basic body weight exercises like pushups and situps and ease into it. Don't start out at a thousand miles per hour or you will burn out quickly and lose interest. Take it slow, and good luck.

Thank you

[proudcanadian99]

I think we'd have to conduct a census to find out who "most of you" is. Plenty of people in your shoes here.

In addition to PB I would HIGHLY recommend The Bernstein Diabetes Solution. There is also a website called Blood Sugar 101 that's great (she has a book too). Their end message is that you deserve normal blood sugar levels. Most doctors treat to a goal that is far off normal, so that's something the patient has to take ahold of.

Both books are going to suggest lots of low exercise (a stroll around the block after a meal flattens my bs 10 or 20 points), some sprints, and weight training. There was just a new study about a month ago that supported the effectiveness of weight training as part of an exercise plan to control blood sugar.

Thanks for the suggestion, I will for sure check out that website.

[Apex Predator]

thanks for the reply, I am unfortunately unfamiliar with the Starting Strength routines

Amazon.com: Starting Strength (2nd edition) (9780976805427): Mark Rippetoe, Lon Kilgore: Books

(I'm not affiliated with them, though I wish I was- they do great work.)

[proudcanadian99]

Thank you everyone for replying, I really appreciate it.

[bcbcbc2]

Look in the sticky at the beginning of this forum and download the free ebook.
Notice the exercise pyramid with easy aerobics at the base, strength training in the middle and high intensity cardio at the top.
those are your priorities in that order.