November 2009 Question: I am a diabetic that engage in cardio activity 3-4 days weekly, what benefits can I expected from adding a weight training program to my daily workout.

Answer:
Along with decreased body fat percentage and lean muscles, weight training helps increase glucose uptake by the muscles and helps the body store glucose. The stored form of glucose is called glycogen. Glycogen must be replenished after exercise, so anything that helps your body to store glucose is a plus for people with diabetes. Weight training also increases your metabolism—even after you have finished with your workout. A faster metabolism not only helps you burn more calories, it helps insulin work well.

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• For toned and defined shoulders, the dumbbell shoulder press is the perfect exercise. It builds the front and side deltoids, while engaging the core to prevent injury.
• Preparation: Sit on seat and grasp dumbbells. Position dumbbells to each side of shoulders with elbows at 90 degrees. Dumbbells should be parallel to the ground and palms facing out. 
• Execution: Push dumbbells upward until arms are extended overhead. Return dumbbells to starting position and repeat.

During the holidays it becomes very difficult to stay active, all the shopping and visiting of family and friends, it becomes almost impossible. Don’t complicate the holidays by trying to keep up with your regular exercise routine. Try doing other things to help you stay active. Here are a few suggestions to try: • Buy and use an exercise video at home. • Take a walk in the neighborhood. • Choose 8-10 exercises and do each of them for a minute every day. • Use the stairs and take extra laps at the mall. • Use canned foods to do some strength training exercises. • Play outdoor games with your children (hide and seek, hop scotch, jump rope etc.). Staying active during the holidays helps increase your energy level, burns off extra calories you may be eating and eases holiday stress. If you can or have time, go to the gym, but if not have a backup plan. Activity is important no matter how you get it. Happy Holidays!

Kamille J Pete- BA, CPT

By Mayo Clinic staff

Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.

You know exercise is good for you. You look for ways to incorporate physical activity into your daily routine, and you set aside time for longer workouts at least a few times a week. But if your aerobic workouts aren't balanced by a proper dose of strength training, you're missing out on a key component of overall health and fitness.
Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.

Use it or lose it

Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Strength training also helps you: »read more