Resistance training is one of the most valuable parts of a person’s exercise program, especially if they have diabetes. Resistance training increases our insulin sensitivity and makes our storage and usage of glucose better, so maintaining our blood glucose levels (BGLs) in the healthy range. It improves our muscle quality as well as mass, which helps us stay active and able. We can also lose weight and body fat through resistance training.

Keep upping the ante
Resistance training isn’t just for the young and doesn’t have to be done in the gym. However, as with any exercise, resistance training needs to be progressed. Our body gets fitter and used to the exercise we do, so unless we challenge our body, the benefits we get from exercise can plateau. This can lead people to mistakenly think that their exercise program isn’t worth continuing and stop exercising all together.

Progressing your resistance training can be achieved through an increased number of repetitions, the number of sets or different exercises you include, how often you exercise and of course how heavy or intense the exercise is. We don’t do all of these at once but slight changes in how we exercise will get us more and different benefits. If you have been doing bodyweight exercises such as ‘sit to stand’ for a while, that’s fantastic, but you’ll need to progress your resistance training in some way.

Simple tools for increasingly difficult activity
The simplest way is often to increase the repetitions to 15 and up to three sets, three times per week. Once you are at that level, increase the intensity or the load you are using. You can use dumbbells or a machine at a gym but if that’s still not an option for you, then try using a resistant cord at home. Also known as resistance bands, these are elasticised tubes or straps requiring varying degrees of your effort to stretch them. Some brands have handles and hooks so you can use them to do almost any exercise you find in a gym.

There are also gymsticks that allow you to increase and decrease the resistance by rolling up or releasing the cord. They are much like a barbell so can be great as an introduction to gym-style resistance exercises. Compared to dumbbells, resistance cords are small, portable, light and can be easily coiled up and stored. Gymsticks can
also be stood up behind a door or under the bed, although may not travel so well on holiday!

Learning the ropes
So how do you use resistance bands? First, choose a cord or perhaps two that are tough enough for you. Measure this by placing the cord in your hands and stretching it. Try a few of your exercises with it and see if it’s somewhat or outright difficult. If so, then this is probably right for you. Some brands make recommendations on what is beginner, intermediate or advanced.

Once you have it at home, perform your usual exercises with the cord and ensure that the effort level is somewhat hard. You will need to anchor the cord somewhere, such as under your feet around a banister or using one of its hooks or handles. Increase the intensity by making the distance between you and the anchor point longer or by moving your hands further up the cord. The gymstick allows you to roll up the cord so you can
get it to the right intensity.

4 exercises with bands

These are only the beginning of what you can do with resistance cords. Just ensure you keep increasing the intensity and you’ll be sure to see the benefits!

Back row
Sit or stand with the resistance band secured at waist height and held in both hands. Keeping your wrists in neutral and forearms parallel to the ground, pull your elbows
backwards, pinching your shoulder blades together until your hands are in line with your chest. Return to start position. Keep your shoulders down and away from your ears!

Chest press
Secure and anchor the resistance band at shoulder height, and stand with your back towards it. Taking the ends of the band in each hand in front of shoulders with palms facing inwards, push your arms straight out, and return to start position.

Leg squat
Secure the resistance band under your feet, holding the ends of it in each hand at
shoulder height. With your feet shoulder width apart, begin your squat, ensuring your
keep the ‘J shape’ in your back, knees in line with toes and your thighs parallel with
the floor, then stand up again.

Bicep curl
Secure the resistance band under your feet, taking each end in a hand. Standing up
straight, and with elbows locked to your side, bend your elbows to raise your hand to your shoulders. Return to start position.

Christine Armarego, ESSAM, MAppSci (Ergonomics), MAppSci (Rehab), is an Accredited Exercise Physiologist and Manager of The Glucose Club

This article was originally published in Conquest magazine published by Health Publishing Australia