They discovered that those in the walking group showed nearly 6 times greater improvement in their glucose tolerance. What exercise is best for lowering blood sugar?
Can exercise remove sugar?
1. Burn fat more efficiently
The intensity of ultra-jogging is about 50% of the maximum oxygen consumption, which is in the efficient fat-burning range, and the body’s fat metabolism will be higher.
2. Blood sugar, blood lipids, and blood pressure are all benefited
Ultra-jogging can help improve metabolism, enhance cardiopulmonary function, improve immunity, eliminate bad emotions in the human body, and delay aging. Research has proven that 150 minutes of moderate-intensity exercise per week can help improve cardiac reserve function and help control weight, blood sugar, blood lipids, and blood pressure.
3. The threshold for exercise is low, making it easier to persist
● Low site requirements
Ultra jogging can be done outdoors or at home.
● Relatively high comfort
Ultra jogging is more comfortable and feeling “exhausted” after exercise is not easy.
4. Friendly to knees
Super jogging is slower and has less impact on the body. It is more suitable for first-time runners, heavier people and middle-aged and elderly people, and is kinder to the knees.
5. More suitable for winter
● It can also be done indoors.
● When exercising outdoors,
the weather is cold and the body temperature will drop, accelerating blood circulation and increasing the heart rate. Doing more intense exercise at this time will increase the risk of cardiovascular and cerebrovascular diseases. By reducing the running speed, ultra-jogging can effectively adjust the heart rate and make exercise more comfortable.
The correct way to open ultra-jogging
1. warm-up activities should be carried out for the knee and ankle joints before exercise.
2. The body posture should be upright.
3. Relax your legs, slightly bend your knees, take small steps, and have a high cadence. Land your forefoot first, then your heel, touching the ground lightly.
4. The speed is usually stable at 4-6 kilometers per hour, the cadence reaches 180 steps per minute, and the heart rate is 100-120 beats per minute.
5. It is best to follow the 8-character principle when running: no soreness, no pain, no stiffness, and no wheezing.
6. Exercise for 30 minutes each time, 3-5 times a week.
Focus on
Precautions for ultra-jogging
1. Principle of moderation
2. “Three high” people, the elderly and patients with other chronic diseases
● Hypertensive patients
You can benefit from it 3-5 times a week for more than 30 minutes each time.
● Patients with hyperlipidemia and diabetes
The effect is better when combined with resistance exercise, that is, strength training.
● The elderly and patients with other chronic diseases
Judgment should be made based on your own actual situation and medical advice.
3. Acupressure boards are not suitable for everyone
Some people will place an acupressure board under their feet when doing ultra-jogging in place. This approach does have some benefits, but it’s not suitable for everyone.
● The elderly or people with poor balance
Increased risk of falls.
●Those who suffer from plantar fasciitis, diabetic foot or are overweight
It may aggravate plantar fasciitis, cause diabetic foot injuries, and put greater pressure on joints.
● Heart disease patients
You need to pay attention to your heart rate and blood pressure at all times, and control your exercise time to avoid excessive stimulation.
● Increase the burden on the spine
When moving on uneven ground, the body may overcompensate in the waist in order to maintain balance, which may increase the burden on the spine in the long run.
Don’t want to do ultra jogging
Brisk walking is also a good way to exercise
Stride length:
The stride length of brisk walking is larger than that of normal walking, just half an extra foot.
Pace:
Take 2-3 steps per second, 120-144 steps per minute.
gait:
Be light, bend your knees slightly when your feet land, and make a smooth transition from heel to toe. At the same time, your body’s center of gravity should move quickly. During the process, you should adjust your breathing, keep your upper body straight, and swing your arms naturally.
Notice:
When you feel short of breath and your body is slightly sweating, maintain this state for more than 20-30 minutes to effectively exercise your cardiopulmonary function. However, you should not exercise excessively. It is appropriate to walk briskly 7,000-10,000 steps a day.
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