Re: Very low fat versus very low carb diets


<runnswim@xxxxxxx> wrote in message
news:1135810414.856182.91560@xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx
> Some additional thoughts on exercise in type II diabetes:
>
> There is new medical recognition that strength training is more
> important/useful for health than previously believed. In the past, the
>
> main thing about exercise which was felt to be important was
> cardiovascular or "aerobic" conditioning. Hence the old advice to get
> at least 3 twenty minute heart-rate elevating exercise sessions per
> week.
>
> But humans evolved to be active and health demands continuous activity
> beyond mere episodic cardiac conditioning.
>
> There has was a 600% increase in the incidence of Type II diabetes
> between the early 50s and early 90s and it's continued to increase
> since then. Three times a week jogging or swimming may maintain one's
> heart, but it's not enough to protect against obesity and diabetes.
>
> Something like 75% of the carbohydrate intake goes to skeletal muscles.
>
> Skeletal muscle usage doesn't demand vigorous exercise spurts as much
> as it demands more continuous, low level use. The "restless leg"
> syndrome has protective benefits against obesity. General movement
> (e.g. "fidgiting") does also. Larger, more toned muscles create more
> of a "glucose sink" than do smaller, flabbier ones (this is where
> resistance training comes in).
>
> I think a real key to obesity/diabetes management is to go beyond the
> idea that the only exercise which is worthwhile is "aerobic" type
> (major heart rate elevating type). I think that there is actually more
>
> to be gained from the standpoint of obesity/diabetes to developing an
> awareness of when one is without muscle tone and when one is using
> muscles as a sink to absorb circulating glucose.
>
> You want your muscles to continually be extracting glucose from the
> bloodstream. It's not all that hard. Everytime you talk on the phone,
>
> for example, get up off of your butt. At least stand or, better still,
> stand and lift your feet up and down. Lift your knees up and down.
> Flex your biceps. Whatever. Rather than sitting down for a whole hour
>
> watching Desperate Housewives, stand up during part of the program.
> And move those muscles.
>
> There is no such thing as being too busy to get the amount of exercise
> it takes to be healthy.
>
> - Larry W
>

Is there a self-administered test which indicates whether one's muscle tone
is sufficient to be protective against Type 2 diabetes?

(Presumably there are a number of tools one can use to protect against
diabetes. In this post, I'm focusing on the contribution that muscle tone
can make. I'm looking for information about how to optimize the contribution
of this one particular tool. In other words, how do I develop a muscle tone
that is as good as it can be with respect to preventing diabetes.)

The strength training routine described above seems pretty mild!

I've been interested in finding a minimal strength training routine that
would confer protection against Type 2 diabetes. (This would supplement my
four one-hour sessions per week of fitness swimming.) Ideally, the strength
training routine could be done at home with minimal equipment and would not
take much time.

One routine I've found is in the book "Strong Women Stay Young" by Miriam
Nelson. It consists of a small set of exercises using dumbells. The dumbells
weights specified are for women. I don't recall any mention of the
appropriateness of the routine for men.

Another routine is in the swimming book "Total Immersion" by Terry Laughlin.
(Larry knows the teachings of Terry Laughlin well!) It uses body weight
exercises such as pushups and chinups. I've had two problems with this: 1. I
can't install a bar at home for chinups. 2. When I do pushups at home on a
hard surface, there is potentially injurious stress on my wrists.

Can someone recommend a minimal strength training program that would confer
protection against Type 2 diabetes? (My BMI is 18.3 and my waist
circumference is 35", so obesity is not a concern. But I have a nonobese
parent with Type 2 diabetes, so I'm concerned about a genetic
susceptibility.) (I realize this question is OT for a nutrition newsgroup,
but it is on-topic for this thread, and there is at least one poster here
who knows a lot about fitness.)

Larry: In another post in this thread you report that you frequently eat
baked potatoes and this is OK for you because of your genetics. How do you
know that your pancreas beta-cells are not being damaged? I used to
frequently eat baked potatoes but I gave them up when I learned of the
glycemic index.


.

Relevant Pages

  • Re: Very low fat versus very low carb diets
    ... Some additional thoughts on exercise in type II diabetes: ... But humans evolved to be active and health demands continuous activity ... There has was a 600% increase in the incidence of Type II diabetes ... Something like 75% of the carbohydrate intake goes to skeletal muscles. ...
    (sci.med.nutrition)
  • Re: Diabetes and Aerobics
    ... :: please don't hesitate, start using your muscles NOW!! ... :: Diabetes type 2 has nothing to do with diabetes type 1 ... keep reading for another hour rather than doing some exercise (as shown ...
    (alt.support.diabetes)
  • Re: Diabetes and Aerobics
    ... start using your muscles NOW!! ... :: Diabetes type 2 has nothing to do with diabetes type 1 ... :: Time mmol Remark ... reading for another hour rather than doing some exercise. ...
    (alt.support.diabetes)
  • Exercise Combo Improves Diabetes Control
    ... strength training may help control type 2 diabetes better than either ... form of exercise alone, researchers reported Monday. ... In a study of adults with type 2 diabetes, ...
    (alt.support.diabetes)
  • Re: Physical Activity (or lack there of) and its implications for Diabetes
    ... If these folks do get Diabetes they get it at relatively ... Effects of Exercise on Glycemic Control and Body Mass in Type 2 ... groups when compared with nonexercise control groups. ... There is little research on the effects of resistance training (such as ...
    (alt.support.diabetes)