Foods You Should Eat Before Doing Exercise

Exercise is the worst thing, it cannot be exercised on an empty stomach. Exercise in eating and eating does not help the body. So eat these foods before exercise.

Banana

Banana energizes the body immediately. Banana is a fast-digested type of carbohydrate. Which is considered best for exercise time. However, it is advisable to consult a fitness trainer before eating banana regularly.

Yogurt

Because of the high amount of amino acids, yogurt helps to keep the muscles of the body healthy. Yogurt, which is also found in protein and carbohydrates, provides the body with the energy it needs to exercise.

Milk

Drink a glass of warm milk, not only the nutrients but also the stomach can be felt.

Fruit

Eat seasonal fruits, fill your stomach and get energy for exercise.

Barley flour

The barley found in the mountainous region is very beneficial if you can mix it with milk. While doing exercise The body needs carbohydrates. Barley fat contains many carbohydrates.

Eating not only helps to slow down but also helps to reduce body weight.

How much to eat How and How Many Workout Diabetes Patients? Understanding can save lives for many

According to Doctors, a diabetic patient should focus on how much and how to eat rather than what to eat. Diabetes patients can eat all sorts of foods. But shouldn’t eat more sugary and sweet foods.

We often hear that people suffering from diabetes say we can’t this, we can’t eat that several times. Some do not even touch when eating something for fear of developing the disease. Some are eating more carbohydrates. Some have even eaten rice too much. Patients with severe diabetes sometimes have high levels of glucose, sweat, and problems like ringworm.

At such times, such foods should be eaten:

• Diabetes patients also eat other grains and carbohydrates as an excuse to eat less rice. Doing so is wrong. On the contrary, eating all the cereal grains is not effective. All these types of foods can be eaten according to the nature of their work, body composition, age, and gender.
• All food groups can be included when eating these foods. Likewise, the intake of protein-rich foods, foods made from non-essential sugars, minerals and vitamin-rich foods should be eaten. But you should not eat too many sugary and sweet foods. If you eat foods such as potatoes and sugar cane, you should not eat rice or bread.
• Also, those who do physical labor can eat more than other diabetic patients. Those who are not working hard can eat less of all foods. Doing so will not increase the amount of sugar in the body.
• Older diabetics can also eat all kinds of foods in small quantities.
• If the diabetes patient is overweight, he should eat less and walk at least half to one hour regularly to lose weight. Other types of diabetes patients must also Exercise and walking as required.

The exact amount of aerobic workout can be given in writing, as given the amount of medicine for diabetic patients so that there is no confusion and frustration in exercising the patient. The main symptom of diabetes mellitus is the amount of glucose in the blood in a person’s blood before or after eating or in both cases. The human body contains the pancreas, which produces insulin hormones. The main function of insulin is to transmit excess glucose into the blood into the brain or liver. In diabetic patients, these glands release insulin hormone in small amounts or there is a decrease in insulin hormone function, which leads to higher blood sugar levels.

The phrase, “Take 200 mg of Metformin mill twice a day for a month” may not be new to diabetics. However, more information than ‘always walk half an hour in the morning for a workout’ is inadequate. ‘Do I really need to walk half an hour? Or how fast do I have to walk, or should I do something else along the way? Is there any other way than just walking? ‘Many of these curiosities can occur in diabetics. Diabetes sufferers may know exactly how to exercise, but many may not know how much and how to exercise.

What is an aerobic workout?

Aerobic exercise is a physical activity that increases the heart rate as well as the speed of breathing and activates the various muscles of the body. Aerobic exercises are for walking, running, climbing, dancing, jumping, swimming, cycling, etc. In the same way, aerobic workouts, such as farm work, bringing water from the countryside, walking steep slopes in the countryside, boating in the river can also be listed in Aerobic exercise.

Level of aerobic workout

The level of aerobic workout reflects the ease or difficulty of the workouts we do. According to the American College of Sports Medicine, there are five levels of aerobic exercise. It is divided by the heart rate or pulse speed. Suppose a diabetic woman is 4 years old and her heart beats at the rate of 3 per minute when she is sitting comfortably. Now his lower level of aerobic exercise will allow his heart rate to fall within the range below:

• Extremely easy level: The heart rate is at least 19 – 3 per minute.
• Easy Level: 1-5
• Medium level: 1-5
• Difficult level: 1-3
• Extremely difficult level: Above 5

Understandably, if the woman is leaning forward, it is understood that her heart is beating at a rate of 1 per minute if she is doing a moderate level of aerobic exercise. However, these levels vary for each person. Not everyone’s heartbeats at the same speed and heart rate vary with age.

Benefits of Aerobic Workout for Diabetes Patients

• The amount of glucose (sugar) in the muscle during exercise is high, causing excessive glucose levels in the blood.
• Aerobic workouts make the insulin hormone more effective for 3-5 hours.
• Due to these above, blood sugar is often low in the blood due to the doctor’s advice that the dose may be reduced after some time.
• Heart function is even more effective and protects diabetics from getting diabetes.
• Help reduce high blood pressure and also helps prevent obesity.

Benefits of Aerobic Workout for Diabetes Patients

• The amount of glucose (sugar) in the muscle during exercise is high, causing excessive glucose levels in the blood.
• Aerobic workouts make the insulin hormone more effective for 3-5 hours.
• Due to these above, blood sugar is often low in the blood due to the doctor’s advice that the dose may be reduced after some time.
• Heart function is even more effective and protects diabetics from getting diabetes.
• Help reduce high blood pressure and also helps prevent obesity.

How many workouts do diabetics need to get all these benefits?

According to the American Diabetes Association and the American College of Sports Medicine, diabetics need to do at least 100 minutes of moderate aerobic exercise a week to benefit from any aerobic workout. That is, if someone does 3 days a week, he should exercise for 5 minutes every day. Do not miss 3 days of regular workouts.

For any aerobic workout, the heart rate should be at least 2 or at the rate of 2. The rest of the workout should be maintained for a total of 5 minutes and exercised for 7 days a week while resting in the middle or continuously at the same rate as possible.

Something to note

• The heartbeat and pulse movements are similar. The pulse speed can be measured by the pulse itself. Nowadays there are also smart / fitness watches on the market. Which shows the speed of the heart.
• Aerobic exercise benefits patients with type 2 diabetes more than type-1.
• Diabetic patients should not do moderate to moderate aerobic exercise initially but should start exercising at a very easy level and should also rest for only 1 to 5 minutes. Every week You should increase both the level and duration of your workout as much as possible.
• Since the level of aerobic workout is different for every person, under the supervision of a physician or physiotherapist, you should start by locating the right level scientifically. This method is called the ‘workout schedule’. Doing so has proven to be not only effective but also aerobic for a diabetic patient.
• Even with aerobic exercise, drugs such as “Atenolol” and “Metoprolol”, a group of ‘beta-blockers’ used to reduce high blood pressure, prevent the heart rate from rising.
  Therefore, this method of the aerobic level does not apply to these patients. For them, the level of aerobic workout can be determined by the speed and exhaustion of the breathing.

Note: The above-mentioned health information is available from various online and newsletters. Depending on the physical condition and time of a person, the achievements of the above will vary Do not rely solely on the same thing. If you see any further deterioration in your health using the above-mentioned things, please stop and consult the health workers immediately.

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