Sheri Colberg: Debunking some physical activity and training myths

Adapted from Sheri Colberg’s article in Diabetes in Control July 6 2019

Exercise does NOT make you more tired.

Most people feel more invigorated after a workout. Regular exercise helps you cope better physically and mentally with your work and personal life.  During periods of acute stress, at work for instance, a short brisk walk can help clear your mind and bump up your energy levels.  Exercise helps reduce insomnia too.

You do NOT have to work out in a “fat burning range” to lose weight.

Just exercise as long and intensely as is reasonable for you if you want to lose weight.  You do use up a little more fat at lower intensity exercise but this mainly happens during the recovery phase.

Your muscles will NOT turn into fat if you stop weight training.

Keep your muscles strong and noticeable by physical activity and exercise and aim to avoid fat gain.

Weight training will NOT bulk you up if you are a woman.

It takes a great deal of effort for men to bulk up doing weight training and this effort is magnified in women because they have very little testosterone. Your total weight may increase if you weight train as muscle is heavier than fat. Pay attention to how you look and feel and how your clothes fit rather than have a fixed idea of the optimum number on a scale.

No pain does NOT mean no gain.

You need to distinguish the feeling of lactic acid in the muscle from a well executed exercise set and delayed muscle soreness a day or two afterward with acute muscle tears and overtraining. The time it takes to recover is a good guide. Also adjust your timing and intensity gradually.

Lifting weights slowly does NOT necessarily mean you will build more muscle.

Lifting slowly can increase the total time that your muscle is under tension. This can increase muscle endurance. Lifting the heaviest weight quickly helps you recruit more muscle fibres and will result in bigger muscles. So if you are lifting a weight slowly during a particular exercise but could lift it faster, to build muscle you either need to move that weight faster or use a heavier weight.

Working on your abdominal muscles WON’T give you a flat belly.

You can’t spot reduce. You can tone up your belly and back muscles but what really helps is getting rid of excess fat covering the muscle. You can do harder workouts to increase your muscle mass and this will help you burn more calories including at rest.

More exercise does NOT mean more fitness

Overuse injuries are more common if you are working out for more than 60-90 minutes of aerobic exercise a day. Cross fit and high intensity interval training are likely to be more beneficial than very long workouts.

You DO NOT have to eat huge amounts of protein.

If you do weight train you do need more protein but only up to twice that for a sedentary person. That is 1.6 to 1.7 grams of protein per kilogram body weight. Most people, especially those on a low carb diet will naturally be eating enough protein. Some protein after exercise may be beneficial especially whey protein. You can eat natural foods eg egg whites or drink chocolate milk (careful about sugar) instead.

You DO NOT need to sweat profusely to do good.

Sweating varies a lot between men and women and individuals. If you are physically trained you may sweat sooner and more. The exercise intensity will affect it. So does the ambient temperature and humidity. Sometimes not sweating enough can be a sign of dehydration so it doesn’t always reflect your effort.

Sheri’s book The Athlete’s Guide to Diabetes: Expert advice for 165 Sports and Activities is available on Amazon and at Barnes and Noble stores.

She has websites to help you:Sheri Colberg.com and DiabetesMotion.com

 

 

 

Exercise & Diabetes – short spurts or endurance stuff?

Emma Baird  at the start of Ben Lomond
At the start and cheery…

Exercise, as we folks with diabetes are often told, is essential for good management of diabetes. ‘Good’ doesn’t mean easy. The usual disclaimer applies; my experiences are unique to me, but this week’s blog post is inspired by last week’s climb of Ben Lomond.

Ben Lomond is a munro—i.e. a mountain this is higher than 3,000 feet or 914.4 metres. Munro-bagging is the activity where you climb them, stand on the top for a while taking pictures (if it’s not on social media, it never happened, right?) and then telling everyone you know for weeks afterwards.

As Ben Lomond is the munro nearest to where I live, it’s been on my bucket list for ages. My sister in law is a keen walker/hill climber so the two of us set off to tackle the mountain last Monday.

I am fitter than average. My FitBit tells me I’m in the top percentage of people my age and gender when it comes to the VO2 measurement. (If you can explain exactly what this is to me, I’d be grateful.) But climbing a munro? Boy, a different kettle of fish entirely. I didn’t prepare properly and I suffered.

So, here are the lessons I learned…

Prepare, prepare, prepare

Endurance exercise needs far more before-hand and after preparation than short spurts of exercise. I can do half an hour to an hour’s exercise without needing to take extra carbs or adjust my insulin. A mountain is something else entirely.

Stretch, stretch, stretch

Stretch out your calves, quads and glutes thoroughly afterwards. No, do. Mine ached for five days afterwards, particularly my calves which I put down to going up on the balls of my feet as I clambered over the rocks. When I got out of bed on Sunday morning and limped downstairs to the toilet, I went so slowly my FitBit didn’t register the steps.

Eat, you diddy

Eat beforehand. I know, duh. I had food with me but my sister-in-law and I did it first thing so I hadn’t bothered with breakfast.

Test, test, test

Blood sugar at the start – 9.8. One hour in, 13.4. I took half a unit of rapid acting insulin—3.2 half an hour later. In a panic, I shoved in too many jelly babies. At the top I ate a banana and took no insulin. By the time I got to the bottom, my blood sugar had hit the heady heights (appropriate analogy, huh?) of 19. I took too much insulin and by the time I got home, I’d crashed once more.

Oh for the Abbot Free Style Libre, which would have made testing blood sugar levels so much easier and adjustments more likely to be accurate. Some day my star will come and the good people of Greater Glasgow and Clyde NHS health board will see fit to prescribe it.

Enjoy the views

Except, this being Scotland, count on getting to the top and seeing nothing thanks to the thick layer of grey cloud that hovers there. Still, twenty metres down and the views were glorious.

Afterwards, we realised we’d climbed Ben Lomond on World Naked Hiking Day… sadly, everyone else who climbed it on that day hadn’t got the memo either.

All of which brings me neatly to—can you do endurance exercise when you have type 1 diabetes to deal with? People do. There’s the Novo Nordisk team of cyclists for a start. On the other hand, they’ve got a team of dedicated professionals behind them to help with diet and working out what they take insulin-wise. I’m willing to bet too, that they have access to all the latest gear—the continuous glucose monitoring, the pumps and sophisticated feedback they can interpret to work out how to cope with long bike rides.

Our ascent of Ben Lomond took just over two hours and ten minutes (844 calories on the FitBit), and the descent about an hour and forty minutes. It counts as the hardest fitness challenge I’ve ever undertaken, far more difficult than running a half-marathon.

[Talking of running, we were overtaken by two trail runners at one point. Lordy. In awe.]

I don’t know if I would do it again. I’d rather do short bursts of exercise interspersed throughout the day as I know what I’m doing and how it will affect me. I’m a mesomorph body type too. My body favours that kind of exercise as opposed to the endurance stuff. I can walk long distances and often do, but most of the time that’s on flat ground or its hills do not last more than 45 minutes. Hauling yourself up mountains is hard as heck.

With exercise it is easy to forget that there is a level above which there is no point in doing extra unless you are training for a big event or you’re a professional sports man or woman or athlete. I do Pilates for the flexibility benefits, I walk or run for cardio and otherwise I try to move a little throughout the day. That, I think, is enough for me.

What do you prefer—endurance exercise or doing short, intense bursts of it?

 

*Photos courtesy of Jacqui Birnie.

BeTravelFit: Ultimate travel workout

From: BeTravelFit blog:
While I was traveling I saw myself faced with situations in which I didn’t have access to any sort of gym, not even a bar to do Pull-Ups with, hell, not even a damn park bench to do Tricep-Dips on because every single bench in the park was used by loved up couples and other people who don’t work out because they actually do have a social life and other things do to then lifting (what a bunch of losers).
So here’s a workout that you can perform anytime, anywhere, with absolutely no equipment needed – just as promised.
The workout consists of three different circuits with three different exercises in each circuit. The exercises in each circuit are to be performed directly one after another with no rest in between. That way the heart-rate stays elevated over an extended period of time and more calories are burned as a result.

Circuit 1: Upper Body (Chest, Shoulders and Triceps) – To be performed 5 times, 60 secs rest
Hindu Push* up x 5
Diamond Push-Up x 5
Push-Up x amrap (as many repetitions as possible)
Circuit 2: Lower Body (Quads, Glutes, Hamstrings and Calves) – To be performed 5 times, 30 secs rest
Single Leg Box Squat x 10
Single Leg Romanian Deadlift x 10
Single Leg Calf-Raise x 15
Circuit 3: Core (Abs And Lower Back) – To be performed 5 times, 30 secs rest
Oblique Crunch x 10
Crunch x 20
Plank for 60 secs
And there you go, here’s your first full body, zero equipment, bodyweight only workout!
It burns a ton of calories, engages all major muscle groups and keeps you occupied for at least an hour to an hour and a half. Feel free to add extra repetitions or sets to make the workout more challenging as you progress and don’t feel intimidated if you can’t perform as many repetitions as suggested in the routine. Just give it your best shot and you’ll be fine!

 

  • Assume the downward dog position. Move your upper body backwards,  into child’s pose, and then move your head and trunk forwards taking your weight in your arms till you then extend your head up with your trunk in the upward dog position.

When do you stop getting benefits from exercise?

From Danielle Baron’s article in International Medical News 10 August 18

As with many different health interventions, there is a sweet spot between doing enough of it and doing too much of it. Too little, and it is not effective. Too much and you could cause unexpected negative repercussions.  The subject of exercise has been investigated regarding its effect on mental health.

Over 1.2 million USA citizens were asked about their exercise habits and their mental wellbeing between 2011 and 2015 by researchers at the Centers for Disease Control and Prevention.

All exercise types improved mental health but popular team sports were particularly effective in boosting mental health. The optimal duration of exercise was between 30 and 60 minutes a session, three to five times a week.

Sessions of longer than 90 minutes or done more than 23 times a month however, were related to WORSE mental health.

The authors conclude that blanket advice on exercise could be improved by being more specific about the types, durations and frequencies that were more likely to improve mental health and that further studies could be helpful.

Chekroud SR et al. Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: a cross sectional study. Lancet Psychiatry. Published online 8 August 2018. doi: 10.1016/S2215-0366(18)30227-X

My comments: Oh dear! Well, I’ve got the duration right at 40 minutes but I hate team sports (because I’m useless at hand to eye or foot coordination) and I aim to exercise every day, which these researchers considered “excessive”.  Maybe the team sports were more beneficial because of the socialisation aspect as well as the physical aspect. Maybe less than 23 times a month made it something to look forward to and a dopamine hit , “I’ve achieved that” rather than a black mark ” I failed to do my exercise session”   as I tend to think about it. I can see the downsides of exercise addiction reflected in this piece of research. 

The Athletes Guide to Diabetes

There’s a new book out for everyone who has questions to ask about how you exercise with diabetes, and it includes advice about low-carb eating and exercise.

Nearly 300 athletic individuals were included in this new edition, now re-titled The Athlete’s Guide to Diabetes by Shelley Colberg, after answering Shelley’s online survey about their activities and diabetes management. And 15 athletes are included in all-new profiles.

Much of the first half of the book has been rewritten to include low-carb eating, the latest diabetes technologies, new medications, and much more. Tips and best practices to deal with device slippage, temperature extremes, and different activities are included as well.

There is guidance and unique perspectives on 165 sports and activities. More than 80% of the content is entirely new, and the publisher is offering an online CE exam for anyone who needs the credits.

Check it out on Amazon, Barnes & Noble, and Human Kinetics.

Amazon (in USA–but other countries to follow shortly):

https://www.amazon.com/gp/product/B07NMZ1P7Z/ref=as_li_tl?ie=UTF8&tag=drshercolbaut-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B07NMZ1P7Z&linkId=256f1452429dce96118c121dfba945aa

Barnes & Noble:

https://www.barnesandnoble.com/w/books/1129666399?ean=9781492588733#/

Human Kinetics (publisher site):

https://us.humankinetics.com/search?type=product&q=colberg

Your pulse is an indicator how long you will live as well as your fitness

A study published in Heart reports that your resting pulse generally indicates how fit you are. It also modestly predicts mortality rates from the obvious cardiovascular disease but just as strongly with such things as breast, colorectal and lung cancers. A difference of 10 beats per minute equates to a 10-20% difference in mortality.

Also reported in Neurology, Swedish women had their baseline fitness tested in 1968 by ergometry while cycling. There neuropsychiatric status was checked at intervals since.  Women in the highest fitness group delayed in onset of dementia by 9.5 years compared to the low fitness group and by 5 years in the medium fitness group.

Keep it up Emma, all that running about is doing you good. Meanwhile I’m sitting here typing with my resting pulse at 56. Maybe I don’t need to?

From articles originally published in Minerva BMJ 28 April 18 and 7 July 18

 

 

Public Health Collaboration Conference 2018: Achieving your optimal blood sugar target

Videos of the lectures given at the Public Health Collaboration conference 2018 which was held in May over the royal wedding weekend have now been released on You Tube.

You can see my talk, Achieving your optimal blood sugar target, as well as others, on the link below. There are a wide variety of lifestyle topics discussed. Happy viewing.

 

https://www.youtube.com/results?search_query=public+health+collaboration+conference+2018