Aerobic exercise is the exercise to reduce fat because that makes sugar easier to reduce and is recommended to do 30 minutes for 5 times a week.
Muscle-building exercise is to increase muscles because muscles need a lot of sugar as the energy and is recommended to do 45 minutes for 3 times a week.
Both exercises are hard to continue.
Another exercise to lower blood sugar
This exercise reduces sugar and also uses a lot of sugar, and needed to be done 20 minutes for 2 times a week.
A 63 years-old man who couldn’t have continued aerobic exercise and whose blood sugar had been 142 mg/dl before starting this exercise started this exercise for 20 minutes, 2 times a week and his blood sugar became 86 mg/dl in 3 months, and his weight also reduced to 73 kg from 80 Kg.
A 46 years-old man whose blood sugar had been 330 mg/dl, which had been serious diabetes, started this exercise and 2 months later his blood sugar became 160 mg/dl.
In a research, 62 people tried this exercise for 2 months and the average of their HbA1c became 7.5 from 9.9.
When checked the blood sugar of the above 46 years-old man for 24 hours for 1 week, it turned out that his blood sugar didn’t rise rapidly after meals, compared to before he had stared this exercise. That means he got the body that blood sugar was difficult to rise.
This exercise doesn’t change the quantity of the muscle but the quality of the muscle.
2 types of muscle fibers
Slow-twitch fibers (also called red fibers) which are good for endurance and fast-twitch fibers (also called white fibers) which are good for rapid movements (Fig. 1).
But there is another muscle that is “peach colored fibers”.
This exercise turns white fibers to peach-colored fibers. This exercise increases something red in white fibers, which is mitochondria. Mitochondria burns fat with oxygen to produce energy. White fibers originally consume sugar, so peach-colored fibers have the effects of both consuming sugar and burning fat (Fig. 2).
If peach colored fibers increase, the amount of oxygen after this exercise increases, meaning that mitochondria in the muscle increases.
How to do the exercise lowering blood sugar
If you have high blood pressure or knee problems, consult before starting this exercise.
The exercise is Slow Squat.
(1) Stand with your feet wider than shoulder-width apart and with your toes outward 30 degrees (Fig. 3).
(2) Have your knees face in the same direction of your toes (Fig. 5).
(3) Look straight ahead, keep your knees behind your toes and extend your arms in front (Fig. 6).
(4) Slowly squat down until your knees make 90 degrees, counting out to 10 (Not to stop breathing), hold the posture for 2 seconds and stand up (Fig. 4).
(Keep your back straight and push your butt back (Fig. 7))
(5) Repeat 10 reps and rest for 3 to 4 minutes, repeat 10 reps, rest for 3 to 4 minutes and repeat 10 reps (Fig. 8).
Doing this exercise for 3 sets of 10 reps, 2 times a week is effective.
For the elderly and people whose legs are weak:
(1) Prepare 2 chairs.
(2) Sit on the edge of the chair.
(3) Put another chair in front of you as a support and stand up holding the backrest (Fig. 9).
It is necessary to continue doing this exercise for 3 months.