Atkins Diabetes Revolution (43 page)

DANGER SIGNS!

The moderate exercise recommended here is unlikely to cause problems,especially if your doctor has cleared you to do it.Even so,be alert to the danger signs. If you experience any of the following, stop exercising immediately and seek medical care:

• pain or pressure in the chest,shoulder,arm,jaw,or neck area
  
• dizziness,lightheadedness,feeling faint
  
• severe shortness of breath, wheezing, coughing, or difficulty breathing
  
• nausea
  
• excessive sweating (not from exercise or a hot flash)
  
• visual disturbances, such as seeing flashes of light or blurred vision
  

WEIGHT TRAINING

In the next phase of your program, you will maintain your aerobic exercise every other day for at least 30 minutes at the level that keeps your heart rate at around your calculated target number.You will then begin to add weight training (also known as resistance training) to your plan. Your goal will be to do your weight routine on the days between your aerobic exercise—or two or three times a week for about 30 minutes at each session.You’ll be exercising almost every day.

GETTING STARTED

Despite the ads you see on TV for expensive, complicated equipment, weight training can be very simple and inexpensive.You can even start with cans of soup instead of weights, but we recommend starting with inexpensive 1- or 2-pound dumbbells or strap-on adjustable wrist and ankle weights. You can buy these in any sporting goods department or store. You may need to start with just a ½-pound weight and move up gradually to heavier weights as you get stronger.

STRETCH FIRST!

The first few minutes of any exercise session should be spent on some gentle stretching exercises. This allows your body to prepare for exercise and avoids joint and ligament damage.

Take note: If you have physical challenges that would make the exercises mentioned here difficult, discuss your exercise plan with your doctor or a physical therapist.

Start by stretching the muscles in the backs of your lower legs (calves). Stand facing a wall,about 12 inches away.Place your palms on the wall at shoulder height. Keeping your feet flat on the floor, slowly and gently do a “push-up” against the wall. Hold the stretch for 10 to 15 seconds and let your muscles stretch out naturally—don’t bounce—then repeat. You should feel mild tension but no pain from the stretch. To feel more of a stretch, stand farther back from the wall. The muscles in the backs of your legs are the ones that tighten up the most from sitting, so they require the most stretching. It is also beneficial to stretch the muscles in the back of the thigh, the hamstrings.An easy way to do this is to extend both legs while sitting in a chair, bending forward at the hips with the back straight.

Next, stretch the muscles in your shoulders, middle back, and arms. Stand with your feet apart at shoulder width. Interlace your fingers and turn your hands palms out. Extend your arms out in front of you at shoulder height. Hold for 10 to 15 seconds, relax, and repeat.

If you don’t have back problems, use this stretch for your middle back. Stand with your feet apart at shoulder width and your knees slightly bent. Place your hands on your hips. Gently twist your upper body to the left at the waist until you feel a gentle stretch. Hold for 10 to 15 seconds, relax, and repeat. Repeat twice more, twisting gently to the right.

Here’s a good stretch for your arms: Throw a bath towel over an open door. Stand facing the edge of the door. Hold on to the ends of the towel with one hand on each side of the door. Now pull down on the towel with one arm, as if you were pulling it off the door. Your other arm will be lifted up as you pull down. Do this, alternating arms each time, five to ten times, to gently warm up your arm and shoulder muscles.

By beginning your workout slowly, you will stretch the muscles in the rest of your body; as you warm up, increase the pace.

READY, SET, LIFT

To get the most from weight-training exercise, it should be done slowly and repetitively. Lift your weights to a slow count of three or four, pause at the top of the motion, and then lower the weights to a slow count of three or four.Breathe out slowly as you lift the weight up and breathe in as you lower it—don’t hold your breath! Repeat each exercise five times (this is known as doing five “reps”) to start. Each group of reps is a set. To get the most out of this experience, start with a weight that can be lifted 10 to 20 times. By starting with an easy weight, you can practice good technique and also begin developing muscular endurance while building strength. Rest for a minute or two between each set and between different exercises. When an exercise starts to get too easy, you can increase the weight, remembering to move up in increments that allow you to continue with at least ten reps at a time. By changing only the weight or number of reps at any one time, you can minimize the stress on muscles and tendons and hopefully avoid injuries.

There are many different weight-training exercises, each designed to help strengthen a particular group of muscles, such as the quadriceps in your upper thigh. Here are five exercises that would make up a very basic starting program. (For more suggestions, visit www.atkins. com.) To take your weight training further—and we hope you will— we strongly recommend working with a personal trainer,if this option is available to you.

Biceps Curl

This exercise strengthens your biceps, the muscle in the front of your upper arm (the muscle that bulges when Popeye eats his spinach).

Stand with your feet apart at shoulder width. Grasp a dumbbell in each hand and hang your arms at your sides with your palms facing outward, away from your body. Holding your elbows in close to your sides, curl (lift) both dumbbells up toward your shoulders. Lower and repeat.You can alternate arms.

Triceps Curl

This exercise strengthens your triceps and the muscle in the back of your upper arm,and it can help add definition in this frequent trouble spot.You only need one dumbbell for this exercise.

Stand with your feet apart at shoulder width. Grasp the dumbbell vertically and hold it with both hands above and slightly behind your head. Keeping your upper arms close to your head, lower the dumbbell behind your head until your forearms touch your biceps.Raise the dumbbell up again and repeat. Alternately, to put less stress on the elbow joint and shoulder, consider doing overhead extensions. Simply hold the dumbbell at shoulder height and elevate it above your head. Repeat on the other side.

Upward Row

This exercise strengthens your trapezius (the large upper-back muscle), your deltoids (the shoulder muscles), and your biceps (front arm muscles).

Stand with your feet apart at shoulder width. Hold a dumbbell in each hand. Place your arms in front of your thighs, with your palms facing your thighs. Lift the dumbbells up until your hands are under your chin and your elbows are at shoulder height and pointing out to the sides. Lower and repeat.

Side Hip Raise

This exercise strengthens the muscles of your thighs and your hips. These muscles help you stand up easily and also help you keep your balance.You’ll need your ankle weights (you can do it without weights at first) and a sturdy chair to do this exercise.

Stand behind a sturdy chair and place your hands lightly on the back for balance. Slowly lift your foot straight out to the side until it is about six inches off the ground. Return and repeat. Do one set and then switch to the other leg. Be careful to keep your body upright as you do the exercise; don’t lean to the side.

Leg Swings

This exercise strengthens the muscles on the inside of your thighs. You’ll need your ankle weights (you can do it without weights at first) and a sturdy chair to do this exercise.

Stand sideways to the chair back, with your left hand resting lightly on the back for balance.Slowly swing your right leg forward until your heel is about six inches off the ground; then slowly swing your leg back until your toes are about six inches off the ground. Return to a standing position and repeat. Do one set and switch to the left leg. You’ll have to turn around and put your right hand on the chair back.

To complete your weight training, consider performing some toe stands. The weight you lift in this exercise is your own body. For this one, once again, you’ll need a sturdy, nonrolling chair.

Stand behind the back of the chair with your feet slightly apart. Rest both hands lightly on the back for balance. Slowly raise yourself up on your toes, pause for a moment, and then slowly lower yourself back down until your feet are flat on the floor. Repeat five to ten times.

Now that you’ve finished your exercises, don’t forget to cool down— repeat a couple of your favorite stretches (especially leg stretches) or take an easy walk.

SHOULD YOU JOIN A HEALTH CLUB?

Joining a health club is a great way to get in shape. The clubs offer exercise equipment that’s too big and expensive to have at home, along with classes and expert help from a personal trainer on designing your work- out. Many health clubs now offer classes just for people who are over- weight or very out of condition. Also, the range of activities at a health club lets you find the ones you particularly enjoy. Another advantage is the camaraderie that comes from working out with other people. Finding some good exercise buddies helps keep you motivated.

If you’re thinking of joining a health club, here’s what to look for:

• Pick a club with a location that’s convenient. If you have to go out of your way to get there,you may stop going.
  
• Inspect the facilities.Make sure the locker rooms and workout areas are clean, all equipment is in good working order, and there are enough exercise machines.
  
• Look at the hours.If you like to work out early in the morning, will the club be open then? Is the schedule of classes convenient for you? Does the club offer child care (if that is a consideration)?
  
• Check out the atmosphere. Look for a gym that seems relaxed and friendly, with a variety of classes for people at all levels of
  fitness. Visit at a busy time and note how many people there are your age and at your fitness level.
  
• Before you sign up for an expensive yearlong membership, purchase a day pass or a short trial membership to make sure the club is the right one for you.
  
• If you want to work with a trainer—and we recommend that you do—make sure he or she is someone you are comfortable with before you sign up.
  

THE NEXT STEP

After you have established both your weight and aerobic programs, you can advance further. Use the principles of interval training and cross-training to continue your improvement.

Interval training means alternating periods of regular exercise with periods of more intense exercise. In your walking program, for instance, you would add interval training by exercising harder for two minutes out of every ten that you walk. Start by warming up as usual. Increase to your usual brisk pace for eight minutes, and then walk as fast as you safely can for two minutes. Return to your usual pace for another eight minutes, and add the speed burst again for two minutes, and so on for the duration of your walk.When you can do five minutes of fast walking for every ten minutes of exercise, it’s time for congratulations! You’re doing great! In fact, you can now start thinking about cross-training—adding other activities to your exercise program for variety and to work additional muscles. You may now well be able to return to activities you used to enjoy or try some new ones. Proceed cautiously, of course, and with the advice of a personal trainer if at all possible.

TRACK YOUR PROGRESS

Keeping track of your progress is a great way to help you stick with your exercise program. Use these sample exercise log sheets to record your daily activity. (You can copy them or use them as a template for designing your own log.) After you’ve been exercising regularly for a few months, you’ll be amazed at how far you’ve come along.

AEROBIC PROGRAM