"Dɔkta, a gɛt dayabitis... so i fayn fɔ mek a du ɛksɛsayz lɛk fɔ es wet?" Dis na kwɛstyɔn we bɔku pipul dɛn we gɛt dayabitis kin aks wi. Yu kin fred smɔl ɛn de shem bɔt dis. Bɔt di tru tin na dat, fɔ tren yu trɛnk na wan pan di bɛst tin dɛn we yu go du if yu gɛt dayabitis. I fɔ bi wan rili impɔtant pat pan yu wɛlbɔdi layf.
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Wetin na dis trɛnk trenin?
We yu tink bɔt Strength Training, yu go mɔs tink bɔt pipul dɛn we de es ebi ebi wet na big jim. Bɔt nɔto dat nɔmɔ. Fɔ tɔk am simpul wan, ɛni ɛksesaiz we de fos yu mɔsul dɛn fɔ wok agens wan patikyula lod de insay dis kategori. Wan ɔda nem fɔ dis na (Resistance Training).
Yu nɔ ivin nid fɔ go na big jim fɔ dis.
- Dumbɛl dɛn we dɛn kin yuz
- Resistans Band dɛn we dɛn kin yuz
- Sɔntɛnde, dɛn kin du dɛn ɛgzampul ya we yu nɔ gɛt ɛni ikwipmɛnt, yu kin yuz yu yon bɔdi wet (fɔ ɛgzampul, fɔ push-ap, skwatin, ɛn ɔda tin dɛn).
I nɔ de ɛva let fɔ bigin. Ivin as yu de ol, if yu du dɛn ɛgzampul ya, dat go gi yu bɔku trɛnk fɔ du ɛvride wok dɛn, lɛk fɔ klaym stej, fɔ es bag we gɛt tin fɔ it, ɔ fɔ muv sɔntin lɛk gas silinda rawnd smɔl. I fayn bak fɔ mek yu bon dɛn strɔng .
Wetin na di bɛnifit dɛn we pɔsin we gɛt dayabitis kin gɛt we i de tren pɔsin fɔ gɛt trɛnk?
Fɔ pɔsin we gɛt dayabitis, mɔ di Tayp 2 Dayabitis, fɔ tren fɔ gɛt trɛnk tan lɛk gold. I de gi yu bɔdi bɔku wɔndaful bɛnifit dɛn. Lɛ wi tek wan luk pan wetin dɛn bi.
| Men bɛnifit | In simpul wɔd dɛn... |
|---|---|
| Bɛtɛ Insulin Rispɔns | We yu de du ɛksɛsayz, yu mɔsul dɛn kin tan lɛk spɔnj we de tek shuga. So yu bɔdi nɔ nid bɔku insulin fɔ yuz di shuga we de na yu blɔd. Dɛn kɔl dis fɔ mek pɔsin gɛt mɔ insulin. |
| Impɔtant fɔ Yuz Blɔd Shuga | as di mכsul dεm de strכng, dεn nid mכr εnεji (glukose/shuga) fכ wok. So, yu bɔdi kin bigin fɔ yuz di shuga we de na yu blɔd fayn fayn wan. Dis kin ɛp fɔ kɔntrol di shuga we yu gɛt na yu blɔd. |
| Di tin dɛn we kin ɛp pɔsin fɔ lɔs yu wet | Mɔsul na tisu we de bɔn mɔ kalori pas fat. Di mɔ mɔsul dɛn na yu bɔdi, na di mɔ yu de bɔn kalori ivin we yu jɔs tinap. Dis na big ɛp fɔ mek yu ebul fɔ kɔntrol yu wet. |
| Lɔwa Risk fɔ At Sik | Di big tin wae kin mek pɔrsin gɛt shuga na at sik. Dɛn ɛgzampul ya kin ɛp fɔ kɔntrol tin dɛn lɛk blɔd prɛshɔn ɛn bad kɔlɔstrel lɛvɛl, ɛn dis kin mek yu nɔ gɛt at sik. |
Risach dɔn sho se fɔ tren fɔ gɛt trɛnk kin wok jɔs lɛk aw fɔ du ɛksɛsayz we yu de yuz aerobik lɛk fɔ waka ɔ rɔn fɔ kɔntrol dayabitis. Infakt, di tin dɛn we kin apin kin bɛtɛ mɔ we yu jɔyn dɛn tu tin ya. Di American Diabetes Association ivin se pipul dɛn we gɛt tayp 2 dayabitis fɔ bigin fɔ du ɛksɛsayz program fɔ mek dɛn gɛt trɛnk.
Okay, so aw wi go stat dis sef wan?
Dis na di pat we impɔtant pas ɔl. I nɔ fayn fɔ bigin wantɛm wantɛm ɛn nɔ tek tɛm.
Fɔs tin we yu fɔ du: Tɔk to di dɔktɔ!
If yu nɔ de du ɛksɛsayz yet, mek shɔ se yu tɔk to yu dɔktɔ fɔs. I go advays yu bɔt us ɛgzampul dɛn we gud ɛn bad fɔ yu, ɛn tek tɛm tink bɔt yu dayabitis stetɔs, mɛrɛsin dɛn we yu de tek, ɛn ɔda mɛrɛsin dɛn we yu kin gɛt (e.g., ay blɔd prɛshɔn, at sik). Dis rili impɔtant.
Step Tu: Gɛt ɛp frɔm kɔch if i pɔsibul
Nɔto ɔlman kin ebul fɔ du dis. Bɔt if yu ebul, i fayn fɔ mek yu ɛksesaiz ɔnda di gayd we wan sɛtifiket fitnɛs instrɔkta de gi yu di biginin, bikɔs fɔ lan aw fɔ du ɛni ɛksesaiz wit kɔrɛkt fɔm impɔtant fɔ mek yu nɔ wund.
I bɛtɛ fɔ lɛ yu nɔ du ɛksɛsayz pas fɔ du am bad. I rili impɔtant fɔ lan di rayt we fɔs.
Step Tri: Start Slow Slow
Start yu trɛnk trenin program tu ɔ tri dez insay di wik. Nɔ du di sem mɔsul grup tu dez insay wan row. Fɔ ɛgzampul, if yu wok yu an tide, du yu leg tumara. Yu nid fɔ gi yu mɔsul dɛn bak wan de fɔ lɛf fɔ wok fɔ mek dɛn ripɛnt ɛn strɔng.
fכ stat, du wan εksεsayz 10-15 tεm (wi kכl dis ‘sεt’) , tu to tri de insay di wik. We yu bɔdi dɔn yus to da amɔnt de, yu kin mek i bɔku smɔl smɔl. di gol fכ bi fכ inkrεs to 3 ‘sεt’ (10-15 rεp εvri wan) fכ wan εksεsayz.
Nɔ fɔgɛt: Wom-ap ɛn Kul-dɔwn!
- Wam-ap: Ɔltɛm wam yusɛf fɔ 5-10 minit bifo yu bigin yu wokɔt . Sɔntin we simpul lɛk fɔ waka kwik kwik wan ɔ fɔ du sɔm layt strɛch na infεkt. Dis go mek yu mɔsul ɛn jɔyn dɛn rɛdi fɔ di wokɔt we gɛt fɔ apin.
- Kul-dɔwn: Afta yu dɔn dɔn yu wokɔt, waka rawnd fɔ lɛk 5 minit, dɔn du sɔm strɛch. Hol ɛni strɛch fɔ lɛk 30 sɛkɔn. Dis kin ɛp fɔ ridyus di mɔsul dɛn we de at ɛn mek i ebul fɔ chenj mɔ.
Mɛsej we dɛn kin kɛr go na os
- Fɔ tren fɔ gɛt trɛnk na fayn ɛgzampul fɔ pipul dɛn we gɛt dayabitis. I kin gɛt fayn ifɛkt pan yu blɔd shuga lɛvɛl, yu bɔdi wet, ɛn yu at wɛlbɔdi.
- Bifo yu bigin ɛni nyu ɛksesaiz program , mek shɔ se yu tɔk to yu dɔktɔ ɛn gɛt rayt fɔ du dat.
- Start smɔl smɔl. Nɔ es ebi ebi wet wantɛm wantɛm ɔ ɛksesaiz fɔ lɔng tɛm. Lisin to yu bɔdi.
- Kɔrɛkt fɔm na di tin we impɔtant pas ɔl. If i pɔsibul, lan frɔm pɔsin we no fɔs.
- Rɛst yu mɔsul dɛn bitwin di de dɛn we yu de wok. Fɔ du ɛksɛsayz ɔltɛm ɛn fɔ du am ɔltɛm na di bɛst we fɔ si di rizɔlt.
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