A Farewell to Carbs

A 30-something navigating the world of Type 2 Diabetes while remaining fun, fashionable and fabulous.

Working it out 01/17/2012

Filed under: Goals,Working out — Diabetic Diva @ 9:57 am
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At this point, you know what I listen to when I hit the gym, but you don’t know what I’m actually doing at the gym. I’m going to fill you in.

Before I start off, I just want to reiterate that what I do at the gym might not be the best plan for you. Please consult a doctor or trainer before starting or changing a workout plan.

My biggest problem when it comes to exercise is my lack of stamina. I’m also uncoordinated and a little uncomfortable throwing my weight around in an aerobics room, so at this point I’m sticking to solo exercise.

When I get to the gym, I usually start out on the elliptical machine (which I call The Bitch)  on the random program, level 5. I start to fade after about 15 minutes (I know, it’s embarrassing), but it’s a pretty intense 15 minutes with a lot of hills. I can usually cover a mile in about 11 minutes (Quick! Someone call the folks at the Presidential Physical Fitness Challenge!). At the 14 minute mark, people working out on machines near me are shooting me looks of alarm, so I give it my all for the last minute and then climb off.

After wiping down the machine (always practice good gym etiquette, folks), I get on the recumbent bike for 15 minutes (I know! I know! Pathetic). I try to keep my speed above 13 miles an hour and pick a program with a lot of hills and a difficulty level of 5.

After that, I go to the weight machines and do either an arms and upper torso circuit (working the triceps, biceps, shoulders and chest for about 15 minutes or so total, doing 6 machines, 3 sets of 12 reps on 30-70 pounds each depending on the machine) or a legs and lower torso circuit (working hamstrings, quads, abs,  calves and glutes for about 15 minutes or so, doing 6 machines, 3 sets of 12 reps each on 30-70 pounds depending on the machine).

Then, I do some cardio to cool down (which is very important for type II diabetics!). I either do 15 minutes on the recumbent bike, same settings as before but keeping my speed to 10 or 11 mph, or 15 minutes on the treadmill with an incline of 3 and a speed of about 3.4 mph. That gives me a solid 60 minute workout. Probably the only nice thing about being fat is that it take a lot of energy to haul all that extra baggage around, thus you burn more calories. This workout burns about 400 calories for someone hauling around as much as I am.

A couple of notes: On Fridays, I skip the weights. On Saturday, I try to do cardio outside for an hour; it’s not as strenuous as the gym but I make up for it by adding twice as much. Sunday, I usually take the day off or do a makeup day if I missed a day during the week.

And that’s about it, for now. My goal is to work up to 30 minutes on The Bitch, which burns a lot more calories than the treadmill or the bike.

Your turn: What’s your go-to exercise routine?