1, suitable for exercise of diabetics.
1 Go where you are.
It is very hot in summer, and many people don't want to go out. It's really hot and sunny outside. Since they don't want to go out, diabetics can exercise at home. For example, walking in the same place at home is also good for diabetics. Ordinary patients only need to walk in small steps, but for patients with serious illness, they need to walk slowly. Pay attention to keep the upper limbs upright and coordinate your hands and feet when walking. This kind of walk in situ can be carried out on your small balcony. This is a very simple and convenient exercise!
Step 2 swim
Swimming in summer is really a comfortable thing. Swimming is also a sport that many people like in summer. Going swimming in the swimming pool really cooled the whole person down a lot. Swimming has the functions of losing weight, lowering cholesterol and enhancing cardiovascular function for diabetics. However, it should be noted that diabetic patients who consume a lot of physical strength, have a history of heart disease or lung disease, or have serious complications and large blood sugar fluctuations should swim carefully to avoid accidents. Generally speaking, sugar friends should choose to swim in summer according to their actual situation!
3. Yoga
Nowadays, yoga is really becoming more and more popular. Many people like to practice yoga. In fact, yoga is a kind of physical and mental exercise, which is suitable for men, women and children. When the weather is hot in summer, many people will feel sleepy, but when the human brain is tired, many functions will be affected, making people fall into a sub-health state of fatigue and listlessness. The stretching, twisting and deep rest and relaxation of yoga poses can massage various organs in the body and keep them in balance. Yoga is so good that diabetics should not hesitate.
2, exercise to lose weight precautions
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.