11 Strength Training Dos and Don’ts
Ron Zacker, RD, CDE
Jun 1, 2004
Keep these tips in mind
- Do choose a weight or exercise that allows you to perform
the movement in a smooth, controlled manner for one to three sets of eight
to 15 repetitions.
- Do take two to four seconds to lift the weight, and another
two to four seconds to lower the weight.
- Do maintain good posture and form while performing the
- Do choose a weight or exercise that is challenging and
fatigues your muscles when you correctly perform the movement as specified
- Don’t choose weights or exercises that cause you to use
bad form or hold your breath, which may result in injury.
- Do consider your health before starting an exercise program.
Talking to your doctor and/or diabetes specialist is a prudent first step.
- Do warm up first. You should perform a minimum five to
10 minutes of aerobic activity (like walking) a warm-up before performing
resistance exercise. You may also want to perform one to three sets of
lighter resistance for each exercise as a specific warm-up for those movements.
- Don’t hold your breath. Failing to breathe normally throughout
the exercise can increase your blood pressure to unhealthy levels.
- Do stretch. It is good to stretch your muscles in between
sets or after your exercises. Stretch only after you are properly warmed
up. Do not stretch a cold muscle.
- Don’t perform resistance exercise every day. Strength
training generally works best when it is brief, intense and infrequent.
Give your muscles at least a day or two to recover between bouts of resistance
- Do consider working with a qualified exercise professional
to assist you.
Diabetes, Diabetes, Exercise
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Jun 1, 2004