Aerobics Plus Weight Training Helpful to Diabetics

A mix of Aerobics and weights training helps reduce blood sugar more efficiently and effectively than the aerobics or weights training alone. A nine-month research has been carried out and published in November 24, 2010, edition of Journal of the American Medical Association. The researchers' goal is to test three exercise programs that doctors could realistically recommend. The programs are (I) Aerobics alone, (II) Weights Training alone, and (III) a combination of Aerobics and Weights Training. The research has been used for participants exercising three days a week, 45 minutes each session. There was no dieting rule. It was a 100-percent exercise effect evaluation research. The lead author was Dr. Tim Church of Pennington Biomedical Research Center in Baton Rouge, La.

Design of Experiments
Research subjects walked on a treadmill that raised the uphill grade by 2% every two minutes for Aerobics. The regimen has been guided by trainers.

For the Weights Training regimen, research subjects worked on the upper body muscles and leg muscles, under the guidance of trainers. Weights were added as the subjects added their strength.

Results of Experiments
The experimental group of aerobics-weights combination recorded statistically significant drop in blood sugar levels compared to two control groups (Aerobics only and Weights Training only) although subjects in all three groups reduced their waist sizes. The blood sugar level reduction in the experimental group is significant enough to reduce the risk of herat attacks, strokes and other complications.

Basic Abdominal Exercises

These exercises are intended to have tight abdomen and greater flexibility around waist line.

Contraction
(1) Lie down with back on the floor and bend the knees toward yourself.

(2) Contract your abdomen muscle and try to push your back against the floor.

(3) Repeat the process desired number of times.

Synchronized Crunch-up

(1) Lay flat with back on the floor and legs straight.

(2) Bring your head slowly upright to 90-degree angle position with the lower part of the body.

(3) Go down to the original position mode of 180-degree slowly.

(4) Repeat steps 2 and 3 very quickly.

(5) Repeat steps 2 and 3 slowly.

(6) Continue the endeavor desired number of times slowly and quickly.

Inclined Crunch-up
(1) Lay flat with back on the floor and legs straight.

(2) Bend your knees toward yourself.

(3) Bring your head slowly up from the floor diagonally toward left.

(4) Return to your original position slowly.

(5) Repeat the Step 3, but this time diagonally toward right.

(6) Continue the process desired number of times.