Welcome to another weekend short of The Matter Over Mind Experience, this Master Trainer & Weight Management Expert, Narado Zeco Powell
This weekend, I will explain the role exercise plays in blood sugar control.
We know that steady blood sugar is vital for sustainable fat-loss
Today, I will explain why exercise is important in this process & I will provide a list of the best exercises for blood sugar control
Before I begin, remember to check out The Zeco Recommendation Page for all products I recommend for fitness, health & fat-loss
The link is in the shownotes & the description of the podcast
Now, let’s begin
First, let’s discuss why blood sugar control is important:
- Research tells us that there are connections between insulin resistance & weight-gain.
- Poor blood sugar control leads to insulin resistance, pre-diabetes & type 2 diabetes
- Up to 47% of people worldwide are insulin resistant.
Now, let’s talk exercise
When you exercise, your muscles use more glucose, the sugar in your bloodstream
Over time, this can lower your blood sugar levels
It also makes the insulin in your body work better
It sounds easy right? Exercise more and lower blood sugar, but it is not that simple
The type of exercise is important
Here is a list for the best exercises for blood sugar control from Healthline:
Walking
Cycling
Swimming
Team sports
Aerobic dance
Weightlifting
Resistance band exercises
Calisthenics
Do you know what all these have in common?
They are not strenuous & can be done at your own pace
Primarily, training in level 2
Moderate intensity training, even if you temporarily cross the anaerobic zone tends to be more beneficial for fat-loss & blood sugar control
High intensity can be helpful for many reasons, we have more evidence now that explains the benefits of moderate exercise
Excessive intense training actually creates more sugar cravings
High intensity training causes you to provide the stress hormones such as adrenaline, which stimulates your liver to release more glucose
It may take 24 to 48 hours for blood glucose to fall to normal levels
This is not necessarily bad, however, if you are ways training above the anaerobic zone, well you are constantly triggering stress hormones, in turn, your blood sugar does not normalize
Don’t worry, variety is the spice of life
Have a mixture of moderate & high intensity days
If you are trying to lose weight, I recommend no more than 2 high intensity days and 3 moderate days
This way, you can take advantage of the benefits of both types of exercise
Next week’s short will be on the benefits of high intensity training
Enjoy your weekend fam
