with Dr. Brian Mowll The Diabetes Coach™

http://www.drbrianmowll.com

episode one

The SweetLife™ Fitness Pyramid

Ten minute blood sugar burner routines are based on the SweetLife™ Fitness Pyramid, a physical activity program with three types of exercise designed to improve glucose tolerance and insulin sensitivity.

Level One: Aerobic, Fat-Burning Cardio The first type of exercise is fat-burning, slow cardio, such as swimming, walking, biking, and play. Aerobic exercise improves cardiovascular health, helps burn fat, and improves glucose utilization.

This type of physical activity should be done 5-7 days per week, and for at least 150 minutes each week.

Level Two: Resistance Training Resistance training can be done with weights, like dumbbells or hand weights, or can be done using just your body weight. Resistance work builds lean mass, which improves insulin sensitivity and burns stored sugar.

Do resistance training 2-4 times per week. Each session can be 10-30 minutes.

Level Three: Sprint Training The top of the SweetLife™ Fitness Pyramid is sprint training, which is short duration, high intensity exercise. Sprint or interval training helps to stretch cardiovascular fitness, improves blood flow, and burns stored sugar (glycogen) from the liver and muscles, which in turn improves glucose uptake and insulin sensitivity.

Sprint training can be performed 1-3 times per week. It’s typically done in bursts of 30-60 seconds and repeated 3-6 times each session.

10 Minute Blood Sugar Burners - Episode One

Ten Minute Blood Sugar Burner fitness routines were created to combine resistance and sprint training into a short, convenient exercise period. There are modifications so that anyone who is ambulatory should be able to perform these routines.

Each 10 minute routine consists of a full body, power-zone exercise, an upper body exercise, a lower body exercise, a core exercise, and a sprint routine. The circuit typically takes about five minutes and can be repeated as many times as desired. V Lunges

Start standing with feet together. Step out to the left at 45 degrees with the left leg into a lunge, and bend the right knee toward the ground. Arms should be active. Return to the starting position and repeat on the opposite side.

Repeat this routine 6 times on each side, alternating.

Modification - Take a smaller step, and bend less toward the floor.

In and Out Push Ups

Start in plank or military push-up position with hands under shoulders. Do a military push-up, launching up at the end and separating your hands into a wide push-up position. Do a wide push-up, launching up at the end and returning to a military position.

Do 6 military and 6 wide push ups.

Modification - Do push-ups from knees rather than full plank position. Stop at the top of the push up and change hand between reps.

Sumo Squat

Start standing with feet shoulder width apart and turned out 45 degrees. Bend knees into a squat, moving hands into ready position. Stand, returning to starting position.

Do 12 repetitions.

Modification - Minimize the squat based on comfort and fitness. Leave hands on upper thighs.

Spiderman Climb

Start in plank or push-up position with hands under shoulders. With left leg, step up as close to your left shoulder as possible, then return your foot back to the starting position. Repeat on the opposite side.

Repeat this routine 6 times on each side, alternating.

Modification - Take a smaller step, bringing the foot even with the hip.

Shuttle Sprint

Start standing on one side of the space (room), then bend to touch the floor, separating the legs to wider than shoulder width and bending the knees. Stand and sprint to the opposite side of the space (room) and touch the floor in the same way. Repeat this, sprinting from side to side.

Repeat this exercise for a total of 30 seconds moving from side to side.

Modification - Instead of touching the floor, bend and put hands on knees. Then stand and move as quickly as possible to the opposite side and bend in the same way. Repeat moving side to side.