Develop an Exercise Plan

(Note: Consult your doctor before you begin to determine what type of exercise program is best for you.)

Your food and exercise selections for managing your diabetes should reflect your individual needs and preferences. You can choose from a variety of exercises, such as aerobics, strength training, and flexibility.

Aim for a goal of exercising five days a week for at least 30 minutes, either in one continuous session or in short spurts throughout the day. This routine can make a tangible difference in your disease as well as how you look and feel. You might find it helpful to work with an exercise physiologist who will design a program for you.

• Pick activities you enjoy. Think of physical activities that you like to do and can stick with over time. You don't need to spend money on special equipment or join a fancy health club. Just get out and walk! If you have been inactive, walking makes a good choice. Start with three 10-minute walks a week and increase the length and frequency of your walks over time. Or try biking or swimming. Consider a variety of activities (both indoor and outdoor) that you can do in both good and bad weather.
• Find ways to stay motivated and make exercise more rewarding. You might want to exercise with a partner or join an exercise group or gym. Many gyms offer classes geared to beginners. Some organizations offer exercise support groups; for example, the American Diabetes Association offers an online walking support group and step tracker, Club Ped.
• Try using a pedometer (a simple inexpensive device that clips on your clothes) to measure your steps and chart your progress. America on the Move, a fitness advocacy group, recommends 10,000 steps or five miles a day of total walking. You can measure the number of steps you take in an average week and keep increasing your steps until you reach a number that's right for you. In general, follow the 10 percent rule: increase your workout by only 10 percent per week. That means if you walk one mile one week, walk an additional 1/10 mile the next.
• Be consistent: as a homeostatic "machine," your body adapts to your everyday routine. So the more inactive you become, the more your body wants to stay put. Once you get more active, your body adjusts and craves activity. You reap the rewards by feeling more energetic when you exercise, which provides the drive to keep moving!

How to Plan An Effective Weight Loss Exercise plan

There are some effective tips on your weight loss exercises you could follow to help optimize fat reduction including; how often to exercise, the program structure, duration and type of training needed.

If you want to loose a pound of fat a week you need around a 3500 calorie deficit. This shouldn't be done through weight loss exercises alone, but by also following a diet plan. This could be as simple as having smaller portions in your evening meal or switching to low fat mayonnaise in your sandwich at lunch, but whatever you try it's important to remember that exercise and diet go hand in hand. Remember to always exercise at a pace that's suitable for your fitness level, once you've built up your fitness you can increase your intensity.

How often

• You should carry out your weight loss exercise program at least three times a week, but in reality to loose a pound of fat a week you'll need more like five workouts. You don't have to workout down the gym, running is an effective cardio exercise and can be done anywhere.

Structure of weight loss exercise

• A mixture of high intensity cardio and strength training is best for stimulating the metabolism. Why not try interval training with your cardio to break things up and give a further boost to your metabolism? Remember you can have weights at home as well.

Duration

• Aim for between forty-five and one and a half hours in each workout session. to help you stick to these times, you could draw up a timetable and pin it to your fridge as a reminder of your plan. You could also include a column in to which you can detail how long you have exercised, what exercise you did and how many approximate calories you would have lost.

Types of weight loss exercise

• For your cardio component it is recommended you do something you enjoy and if you can fit a bit of interval training into it, like running, cycling or swimming, all the better. Boxing burns off 495 calories in forty-five minutes, basketball 432 and golf 261, so there's a range of activities you could do. Strength training is important though so it's necessary to also do some weight training with most sports.

Weight training

• In your weight training component at least six different weigh loss exercises are recommended, with the aim being to work all muscle groups.