You should now be familiar with some of the pros and cons of doing cardiovascular exercises. In this post I will discuss the various types of cardio and how to get the best out of them.

For diabetics cardio should be a prescription handed out by the doctor – ‘walk a mile and call me in the morning’. It is that important.

Cardio comes in many forms. As mentioned earlier, it can be mowing the lawn, vacuuming the house, dancing, walking the dog or even having sex. Anything that will elevate your heart rate and cause you to burn excess calories can be considered cardiovascular exercises. For diabetics however you might need to do more in-order to lose added weight and to help your body deal with the excess glucose in your blood stream.

Interval training

To get the most benefit from any cardio program you will need to do what’s called ‘interval training’. Interval is best done with certain types of exercises; for example running, cycling or swimming. It involves performing exercises at a high intensity broken up by periods of rest or low intensity. So if you wish to do intervals while running you would run as fast as you can for thirty seconds and walk or jog for two minutes. This can be used for speed walking and most other types of cardio exercises.

Ideally, interval training should only be done three times per week for about twenty minutes. Any more than that and you are putting too much stress on your body. The immediate benefits of intervals are that you will burn more calories faster, hence lose more weight quicker and cut down on your cardio time. On the days that you don’t do intervals you should continue with your regular cardio routine.

Intervals and resistance exercises

Intervals can even be used when doing resistance exercises. An example of this would be to jog in place for a minute then drop to the floor and do ten to twenty push-ups after which you would do forty jumping jacks. Rest for sixty seconds and repeat the process. Include a front plank at the end of the second set. And rest for sixty seconds again. You should be exhausted after doing four sets of this exercise.

As a diabetic you will need to check your sugar level before, during and after doing cardio exercises and especially after doing high intensity training. You can end up in a glucose deficit or hypoglycemic condition whereby your body uses up a lot of sugar needed for energy. For this reason it is recommended that you carry a quick acting source of glucose such juice or a piece of candy. Although this is a quick fix it will get you through your workout.

Intervals can be done with most cardio exercises and is the best way to lose weight quickly. It can be done at home or in a gym setting. I prefer going to my local park where I can run on a grassy surface. This puts less stress on my legs and joints and I find outside air to be better for the body and mind.

I want to emphasize again the need for diabetics to lose any excess weight they might have. Also the warm weather will be on us again. Soon it will be time to shed your winter clothing and show more skin.  Wouldn’t it be great to fit into that summer outfit and be the envy of your friends.

To a healthier you,

Owen Lecky

For more information check us out at:  exercises for diabetics today

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7 Responses to How to cut your cardio in half

  1. Gayla Pantle says:

    Cardio exercise machine workouts are great and fun for burning excess body fat and building good cardiovascular health. These exercises not only help to burn body fat fast it will also strengthen your heart and lungs and thus reducing your chances of getting high blood pressure, stroke and heart diseases. Regular cardio exercises can also reduce bad cholesterol and raise the level of good cholesterol.*

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    • exer3360 says:

      Cardio machines are great. I have used them for years especially coming from the northeast where winter can be harsh sometimes. The benefits from doing cardio are fantastic and I encourage all those who can, do it.

  2. […] The type of running that delivers the best weight loss results is not the slow steady state jogging but doing interval training. […]

  3. Zack Pridham says:

    Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.*

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  6. […] of the best ways to improve circulation is to engage in high intensity interval training. It will increase your heart rate and speed up weight loss as a byproduct. I have been doing this […]

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