Sticking to exercise for one year, can blood sugar still not fall? I have made these few mistakes!

We all know that sugar control should "control your mouth and open your legs."

Eating will inevitably lead to increased blood sugar; while exercise, you can consume and metabolize excess calories. Scientific sports can also work with insulin to keep blood sugar down. But the wrong move will make blood sugar more difficult to control...

Case

Aunt was diagnosed with diabetes, high blood pressure, high blood fat 10 years ago, and was particularly fat, taking 5 tablets a day. The doctor suggested that she exercise more, and only after weight loss can she have the possibility of reducing the drug.

As a result, Zuo Ayi started to exercise aerobic and anaerobic for nearly 1.5 hours of high-intensity exercise every day, but the exercise lasted for about 1 year, not only the weight was not reduced, but also the blood sugar was more difficult to control. What went wrong?

It is understood that Zuo Ayi is exercising every time on an empty stomach. Both fasting hypoglycemia and exercise can cause sympathetic excitation, leading to a decrease in insulin action, so fasting exercise will increase blood sugar.

Exercise time is stressful

Under normal circumstances, blood sugar begins to rise after the human body eats; as a result, insulin also begins to rise rapidly and reaches a certain peak.

After the meal, the insulin secretion has no particularly high peak, but it is relatively flat, so the blood sugar after the meal is not controlled, and it is easy to soar.

Exercise 1 hour after a meal

Exercise at an hour after the meal not only allows the postprandial blood glucose to be controlled but also slows down and helps lower blood sugar.

[Reminder] Sugar friends who are using hypoglycemic agents and insulin should not exercise after fasting or after injecting insulin; light-weight sugar friends who are not treated with hypoglycemic drugs can choose fasting exercise.

Many friends who are eager to control sugar through weight loss will think that "the greater the intensity of exercise, the faster the weight loss ." Therefore, blind pursuit of high intensity, and finally let blood sugar lost control.

In fact, in terms of fat loss, it is not the greater the intensity of exercise, the better the effect. There are two main reasons :

First, the greater the exercise intensity, the shorter the exercise time. No matter how effective the fat loss method is, it can't be adhered to, and the effect will be greatly reduced.

Second, the greater the intensity of exercise, the more energy consumed is not the fat stored in the body.

Because of the different proportions of the energy supply system, the greater the exercise intensity, the more sugar consumption. The body needs 3g of water to store 1g of sugar, so when doing high-intensity training, the body consumes a lot of sugar and water; after the exercise, a little supplement, the weight will go back.

remind

1 For sugar friends, if you exercise vigorously in a short period of time, it will stimulate the body to cause a stress reaction, but it will raise blood sugar and even induce ketoacidosis.

2 If the exercise intensity is too large, it will increase the risk of cardiovascular and cerebrovascular diseases and hypoglycemia for sugar users with vascular disease, neuropathy, etc., or with hypertension.

3 exercise intensity is also likely to cause joint damage, which may lead to falls or other trauma.

Therefore, the movement should follow the principle of being different from person to person and step by step. In the exercise control sugar, you should not take the method of “overeating”, suddenly increase the amount of exercise or suddenly interrupt the practice.

So, what kind of training intensity is suitable for sugar friends?

For most sugar friends, it is recommended to choose low- and medium-intensity aerobic exercise, such as fast walking, tai chi, cycling, table tennis, etc. Also, keep in mind the "1357" principle :

"1": that is, exercise at least once a day, but the exercise effect can last for 48 hours, so the exercise every other day is also recommended in the Diabetes Campaign Guide;

"3": that is, a continuous movement for not less than 30 minutes;

"5": 3-5 times a week;

"7": The target heart rate after exercise ("170 times-age" times/minute", which is a suitable exercise index, which can be floated up and down about 10 times.

Different treatments for different groups of people and different obesity conditions, purposeful exercise; and follow the principle of gradually increasing the exercise load, can make the body adaptable.

Health

Remember not to rely solely on exercise to lower blood sugar, blindly increase exercise intensity and extend exercise time. If you insist on the scientific movement, blood sugar is still not up to standard, you need to cooperate with diet and medication.

I hope that everyone will pay attention to the scientific exercise method in their daily life so that they can take fewer detours in the process of exercise hypoglycemic and effectively control sugar.