Why Do Blood Glucose Levels Sometimes Go Up after Physical Activity?

English: mbbradford, i made this image myself (Photo credit: Wikipedia)

When you exercise your muscles need more glucose to supply energy. In response, your liver increases the amount of glucose it releases into your bloodstream. Remember, however, that the glucose needs insulin in order to be used by your muscles. So if you do not have enough insulin available, your blood glucose levels can actually increase right after exercise. Basically, stimulated by the demand from your exercising muscles, your body is pouring glucose into your bloodstream. If you do not have enough insulin available to "unlock the door" to your muscles, the glucose cannot get into your muscles to provide needed energy. The end result is that glucose backs-up in your bloodstream, causing higher blood glucose readings.

Here are some tips to safely exercise:

• Consult your doctor before starting an exercise program.
• If you are over the age of 35 you may need a stress test.
• Pick an exercise that you enjoy.
• Check your blood sugar before and after exercise.
• Do not exercise if your blood sugar is over 250 mg/dl and you have ketones.
• If your blood sugar is over 250 but no ketones are present, follow these guidelines:
  • Type 1: If blood sugars are 300 or more, test within 5-10 minutes of beginning exercise. If your blood sugar is dropping, you may continue. If it is not dropping, stop exercising.
  • Type 2: Do Not exercise if blood sugars are 400 or more
• Plan exercise to prevent low blood sugar reactions.
  • Exercise 1 to 1 ½ hours after eating.
  • Always carry a carbohydrate snack (juice, glucose tablets, etc.) with you.
  • Drink plenty of fluids.
  • Wear shoes and equipment that fit well.

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The Undeniable Relationship Between Exercise and Health

These days, it seems like it is more difficult than ever for most of us to find the time to exercise. We are busier than ever and often times, we have other obligations that we put above our own well-being. And while we have all heard the doctor's recommendation that we should be getting at least thirty minutes of moderate physical exercise on a daily basis, the truth is that an overwhelming majority of us live relatively sedentary lives, where we spend the majority of our days in front of a computer screen, sitting at a desk.

The time has come to change that, however. The truth is that if you want to live a long and healthy life, you are going to want to start taking that doctor's recommendation seriously. Not only will you find that you have more energy and feel better about yourself overall, but you may even find that you will lose some weight and start fitting into some of your clothes a little better. Exercising regularly is a win-win, and even though it may seem difficult to find the time or motivation to do it regularly, there are some fun and effective exercise options that you may want to try as a way of getting in shape and living a healthier life.

Fun Outdoor Exercises

The key to getting into an exercise routine that you will actually be able to stick to is finding things that keep you active and that you actually enjoy doing. After all, the reason that so many people give up on their exercise routines is that they simply dread doing them on a regular basis. Many people do not realize that exercise can actually be fun, especially when done outdoors in the great wide open.

For example, try finding a team sport that you enjoy and that allows you to partake in physical activity. You may consider joining a local house soccer team. If team sports aren't so much your thing or you do not have the time for that kind of commitment, try taking regular bike rides or even investing in a great pair of roller blades. Not only are these activities fun, but they are also great forms of exercise.

Running is also an amazing form of exercise that burns calories and can get your body into great shape. Of course, you should be sure to invest in a great pair of running shoes for foot and arch support if you decide to take on running seriously. In addition, be sure to gradually build up your running abilities; do not expect to be able to run a 5k within the first week. However, if you keep at it, you will be surprised at how much you can improve in just a few weeks or so.

You can find all kinds of other fun outdoor exercises, such as rock climbing and hiking, online at the following website.

Great Indoor Exercises

Of course, the weather is not always perfect for outdoor exercises. In many areas, you may experience frigid winters that make it difficult to get out and partake in much physical activity. Still, this is no excuse to stop exercising, as there are plenty of fun workouts that you can accomplish from the comfort of your own home. Consider, for example, investing in treadmills or ellipticals for your home. A treadmill is a great way to simulate running outside, while an elliptical is the perfect option for those looking for a low impact yet still effective workout. In addition, to keep your indoor workouts from getting dull, consider trying a workout DVD series, and also try new forms of exercise on a regular basis, such as Pilates or yoga.

Overall, staying in shape is as easy as getting regular exercise, and all it takes to stick to a workout regimen is to find one that you can look forward to doing on a daily basis. Of course, it is a good idea to give your body a break from time to time for a day or two, but by keeping on with your daily workouts, you will improve your overall health and well being!

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Building Muscle Without Heavy Weights

Weight training at a lower intensity but with more repetitions may be as effective for building muscle as lifting heavy weights says a new opinion piece in Applied Physiology, Nutrition, and Metabolism.
"The perspective provided in this review highlights that other resistance protocols, beyond the often discussed high-intensity training, can be effective in stimulating a muscle building response that may translate into bigger muscles after resistance training," says lead author Nicholas Burd. "These findings have important implications from a public health standpoint because skeletal muscle mass is a large contributor to daily energy expenditure and it assists in weight management. Additionally, skeletal muscle mass, because of its overall size, is the primary site of blood sugar disposal and thus will likely play a role in reducing the risk for development of type II diabetes."
The authors from McMaster University conducted a series of experiments that manipulated various resistance exercise variables (e.g., intensity, volume, and muscle time under tension). They found that high-intensity muscle contractions derived from lifting heavy loads were not the only drivers of exercise-induced muscle development. In resistance-trained young men a lower workout intensity and a higher volume of repetitions of resistance exercise, performed until failure, was equally effective in stimulating muscle proteins as a heavy workout intensity at lower repetition rates. An additional benefit of the low-intensity workout is that the higher repetitions required to achieve fatigue will also be beneficial for sustaining the muscle building response for days.

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Big Blue Test Nov 1 - 14

What Is Big Blue Test?

The Big Blue Test is a diabetes awareness program started by the nonprofit Diabetes Hands Foundation, that takes place every November leading up to World Diabetes Day on Nov. 14. The campaign reinforces the importance of exercise in managing diabetes. People with diabetes are encouraged to do the Big Blue Test any day between November 1 and November 14 at midnight Pacific Time, by testing their blood sugar, getting active, testing again, and sharing the results online at bigbluetest.org.

In the last two years, just 14 minutes of exercise decreased participants’ blood sugar level between 15 and 20 percent.

In 2010, more than 2,000 people did the Big Blue Test. Over 120,000 people watched the Big Blue Test video. Roche Diabetes Care, makers of ACCU-CHEK® diabetes products and services, funded the production of the video and helped it go viral by donating 75 cents for each of the first 100,000 views, resulting in total donation of $75,000. The donation provided insulin and supplies to more than 2,000 people with diabetes in developing countries.

In 2011, in connection with the number of people that do the Big Blue Test, another donation from Roche Diabetes Care will benefit more than 8,000 people with diabetes in need. Five nonprofit organizations focused on helping underserved areas with a high incidence of diabetes in the United States will each receive $10,000, while $25,000 will go to support the work in Latin America by the International Diabetes Federation’s Life for a Child Program.

Big Blue Test is once again sponsored by Roche Diabetes Care,
makers of ACCU-CHEK® products and services

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Walking down your blood sugar

I just got done using the Walk Down Your Blood Sugar at Home DVD and in just 15 minutes of watching this fun and energetic video, I had already walked 1 mile.
This DVD offers a 2 mile walk which I am assuming that for the full two miles is just short of 35 minutes.

The instructor Leslie is charismatic and charming along with her fun upbeat personality and workout group, you feel as if you are in studio with her. This DVD is paced for anyone of any age and any workout ability “…if your moving your doing it right.”

I will be offering one lucky person a chance to get a copy of this awesome DVD just by promoting this blog, and sending link back traffic.  You must send me a list of places you have placed a link or banner for www.hellocupcakeitsme.com and at the end of the drawing I will review all my traffic stats and compare that with each persons list. Double entries will not be counted.

Good Luck

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Well Im trying to do better, today I remembered to take all my medications, including my insulin. I also have updated my account over at www.myfitnesspal.com and even ended the day out with 781 Calories left, plus did 15 minutes of walking.

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Working Out….Again

Well this morning I started doing my Gentle Tai Chi again. After 6 weeks of not doing it I forgot how great of a work out this DVD actually is.

I had a workout partner today which kept me motivated and focused. My competitive side came out, I had to out do them. So even though my arms, legs, and stomach were burning I kept going.

It was good to do this again, I forgot exactly how much I loved doing Tai Chi. At the beginning of my blog I posted about it, but I thought that I would repost for my newer readers. After a year I am still amazed at how well slow rhythmic  movements can really work your entire body.

I was being laughed at by my friend because I kept yawning, but I told her that was part of knowing it was working, because you only yawn when your body, blood, and brain need more oxygen (which by the amount of yawning I was doing, was a lot).

I’m looking forward to having a work out buddy, as I normally do this by myself. So hopefully this will transpose into a long term commitment.

Related articles

• Beginning Tai Chi for Health (clearstaichi.com)
• Chang Tung Sheng: Yang Style Tai Chi Chuan (dojorat.blogspot.com)
• Tai Chi: Balance in Motion (everydayhealth.com)
• Review: What Is Tai Chi? (dojorat.blogspot.com)

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Working Out….Again

Well this morning I started doing my Gentle Tai Chi again. After 6 weeks of not doing it I forgot how great of a work out this DVD actually is.

I had a workout partner today which kept me motivated and focused. My competitive side came out, I had to out do them. So even though my arms, legs, and stomach were burning I kept going.

It was good to do this again, I forgot exactly how much I loved doing Tai Chi. At the beginning of my blog I posted about it, but I thought that I would repost for my newer readers. After a year I am still amazed at how well slow rhythmic  movements can really work your entire body.

I was being laughed at by my friend because I kept yawning, but I told her that was part of knowing it was working, because you only yawn when your body, blood, and brain need more oxygen (which by the amount of yawning I was doing, was a lot).

I’m looking forward to having a work out buddy, as I normally do this by myself. So hopefully this will transpose into a long term commitment.

Related articles

• Beginning Tai Chi for Health (clearstaichi.com)
• Chang Tung Sheng: Yang Style Tai Chi Chuan (dojorat.blogspot.com)
• Tai Chi: Balance in Motion (everydayhealth.com)
• Review: What Is Tai Chi? (dojorat.blogspot.com)

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Yard Work + Motivation = Working Out

Well one thing I hate about Fall here in the great North West of Washington is that our grass begins to grow at an alarming rate. Fall typically a time when things begin to wither and die, has somehow forgot to pass the memo to this Evergreen state.

So after two and a half weeks or drizzle and rain, we finally had a great day of sun. So I adorned the ol' dew rag, my iPod nano, and hit the yard. While listening to my selection of Adam Lambert songs that I've downloaded over the last few months, I began to wiz through the yard.

Pushing my mower through the tall thicket of grass, I noticed that my legs were beginning to tighten and feel like a workout. So I started doing lunges and got a full leg and buns workout. It was pretty good. And prior to my out door adventures, I did 10 minutes on the Air Dyne bike, and 10 minutes of weights So all in all it was a great day. I cant wait to see how much my pedometer has racked up!

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Pedometer Week 5

Sorry about the way this looks, when I printed it out I did so on portrait instead of landscape, but it is the same form.

I have exceeded this weeks goals, as I had lowered them due to the horrible results last week.

I have made the decision that when it rains out side I will do 10-15 minutes on my Air Dyne bike in place of walking.

I put next weeks goal up to 15 as there is no reason why I shouldn’t be able to accomplish this.

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Excuses we all make

We tend to find excuses not to exercise all the time. "I can't afford going to the gym", "I don't want people to see me working out", "I don't have any equipment", "I can't get motivated". Well trust me I use to say all of these things, until I noticed that I weighed 439 pounds, and was only 29 and couldn't bend over to tie my shoes without losing breath or feeling like I was going to faint.

I began small, doing little things. I would jog to the mail box and back into the house, or do door jam push up's (this is where you position your hands on either side of the door jam and lean into the frame in a standing push up motion). Then I started walking, I went out and got a pedometer that not only counted steps but mileage too, and challenging myself to make certain milestones.

Then I was looking around my house to see if I could find "equipment" that I could use for working out. I saw my broom and 2 bags of grapefruit. I put the two bags of grapefruit into shopping bags and hung them on either side of the broom, and thus made myself a barbell. Totally inspired by this creation, and the effectiveness of it, I began really thinking outside of the box. I taped 4 old phone books together to make a cardio step. If this doesn't work for you then instead of walking or making your own equipment, maybe march in place for 4-5 minutes.

I then started looking at places like Craigslist.org or Freecycle.com to find and request unwanted equipment from people in my area. The first thing to come my way was two 8 pound weights. Next were some ankle weights, then a stair stepper, and then an Airdine Bike, and then a health rider. Saying "Can't" is a drug that we all are addicted to in the early stages of self-improvement. My motivation for beginning my weight loss was seeing others lose their weight. I likened myself to people like Drew Carrie, and Al Roker, who were both big men, and made the decision to make changes in their lives, and thusly I made the same choice.

I live with 2 other people who don't typically workout with me, but I still keep myself going strong irregardless of partnership or not. There are thousands of websites, free products, and information that can help you and be beneficial for you, should you choose to make that first step. I know its hard, trust me I know. I don't claim to be perfect, or be a diet guru, but you can make changes in your life, and in your weight by taking baby steps.

I hate diet's, can't stand them and wont do them because I feel deprived. Instead I went out and got a cafeteria style plate with the slots in it, and divided my meals into the slots, and once I was done that was it, no seconds. I kept eating candy, but tried to make it sugar free, or limited myself to 1 a week. Switched from drinking dark color soda (Pepsi, Coke) to sprite and seven up and lost 10 pounds doing that (the caramel coloring is what causes the weight).

So quit making excuses and just do it, as Nike would say!

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pedometer week 3

Here is week #3 of my pedometer progress chart. I have to say that I am kicking butt and taking names with this one. Every week I am setting goals for myself based on the preformance of the prior week.

I can't believe that just walking around the house on some days can add up to over 2 miles. But these results are a combonation of house work, and walking on some of the local trails.

I am super happy with the results, and cant wait until the day come wher I am walking 40+ miles a week, or 10 miles a day.

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Walking with a sibling

My dearest sister has decided to join me on my quest for self-improvement, weight loss, and living a healthier life style. Today she and I walked 2 miles of the Larry Scott Trail in Port Townsend Washington. It was quite nice, as normally when ever we would walk together she would blow right past me, leaving me breathless and unable to keep up.

Well I was able to match her stride for stride today, and only fell behind a few times, mostly due to my pedometer falling off, and a leg cramp. I am extremely proud of myself for being able to keep up with her. She wants to eventually add jogging into the regiment, and I'm not too sure about this as of yet, maybe after I lose like 60 pounds or so. My knees are already bad, and I don't need to add insult to injury.

But we are going to try to do this every day from now on, or at the very least 3 times a week. Should be fun.

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A stroll around H. J. Carrol Park

Today I went for a very nice walk with a good friend of mine through a local park called H. J. Carrol Park, located in Chimacum Washington, Jefferson County.

They have a built in trail that you can walk which extends the entire parameter of the park, which is about 1 mile. With my recent fitness craze, I have begun to inspire those in my life that are looking to shed some extra weight.

It is nice that I have inspired some people, and its a good habit to get into. Walking with someone gives me a new sense of relief, as I don't socialize much. We are planning on doing this walk 3-4 times a week.

What is really cool is that me and my sister are going to start walking the Larry Scott trail in Port Townsend Washington, 2 or 3 times a week too. So it looks like on top of my daily exercise's with my machines, and my Tai Chi, and Full Body Workout I will become more active than I ever have been. This is going to be a nice change in pace.

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Pedometer Progress Week 1

Here is my first week's pedometer chart. I created this chart for a visual way to keep track of my walking progress. I looked for one on the net but couldn't seem to find one, so I made one on Excel.

Anyways, I sat a goal of 4 miles for a week. I was plesantly suprised when I exceded the 4 miles and actually did almost 15 miles. So I was really happy. Next week I will post another and see how they compare.

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Walking is really a good thing

[caption id="attachment_451" align="alignleft" width="300" caption="Larry Scott Trail - Port Townsend Wa"][/caption]

Yesterday after dinner I decided that I wanted to go for a walk. I have recently heard a lot of people talking about the Larry Scott Trail in Port Townsend. So I thought 'what the heck, let's check it out'. 

Well the trail starts at Boat Haven in the Port of Port Townsend, where they build boats, and where the Black Pearl for the Movie Priates of the Caribbean was built. 

[caption id="attachment_452" align="alignright" width="300" caption="The Port Townsend Paper Mill"][/caption]

So my niece and I began to walk the trail, with the thought of doing 4 miles.

What is really nice about this trail is that it has mile markers to let you know how far you've come. So we began our journey by the beach that over looks Indian/Marrowstone Island, and walked along the beach for a half of a mile.

We came up on The Port Townsend Paper Mill, which thankfully it wasn't stinky like it normally is.

Now I have seen the mill before but never really realized how massive it actually is. As my niece and I continued our trek, we came to a nice woodland area of the trail, that stretched on forever it seemed like. As we were walking along, we kept hearing loud bangs, and branches snapping. I stopped to look, and saw that we were walking along side of a Deer and her Fawn. We stopped and looked at the for a few minutes before resuming our journey. We eventually came up to SR20 where we found our 2 mile marker, when we turned to go back.

As we began the 2 mile walk back to the car, the sun began to set. The whole forest started to come alive with the sounds of all the little critters that were therein. As we rounded the corner where the mill is, our breaths were taken away by the brilliant colors of the setting sun. The sky was bright pinks, mild purples, and faint blues. The dying light of the sun reflected off of the windows of some of the beach front homes on Keystone Island, making the whole island look like sparkling gold.

If you are looking for a great place to hike or just have a nice leisurely walk, I highly recommend this trail. It is nice and flat, with slight inclines (or at least the area's that we walked) and just an all in all good time.

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Tai Chi, Weights, Bands and Jogging Oh My!

Well today I did as the title of this post mentions. I did my  Gentle Tai Chi Workout for 30 minutes, and busted out the grass mat and did 10 minutes of weights, did 2oo upper ab crunches, 30 lower ab crunches, 3 minutes on the stair climber, and a little jog, and finished off with 30 minutes of meditation.

Oh and I almost forgot, I used an ab roller, it's a wheel with handle bars that you push all the way out and use your ab muscles to draw it back in. Yeah kills the ab's and back, but a good work out none the less.

Now Im going to rest for a few more minutes and then make me up some Portobleo Mushrooms and spinich.

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Fitness Chart

I downloaded a Fitness chart for Excel today. I have to say, this looks like its going to be something good for me to keep updated on. It tracks everything from your weight, to your body mass index.

Best of all it was free to download, and they have one for men and one for women, and they come in metric too. If you want your own copy of this click here to download it Men |  Women.

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Full Body and 1.5 Mile Walks

Well I did my full body workout and then went for a 1 1/2 mile walk today. I walked to a local park and saw seven Rat Snakes, which was pretty cool. So I got to work out and see some nature. Good times!

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Pilates with a Mini Ball, Great Workout but....wow!

Well I went out and bought  a 25cm Pilates Mini Ball (Plus Workout DVD) the other day and used it today for the first time. OMG! I didnt realize that Pilates was so intense. I did the workout's that came with the video, and then did my Tai Chi, and then did some power band exercises, and I dont know which hurts worse, my arms or my legs.

In either case I believe that its a good thing though. Now after I am done being Jello like, I am going to make me up a Portobello Mushroom and sit down for a bit.

You can get your own Danskin Pilates Workout DVD with Mini Ball by clicking here.

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