Day 1:
Aerobic Exercise – Low impact exercise like walking, jogging which can be on a treadmill or outdoors for 30 minutes. Moderate intensity is defined a 50 – 70% of maximum heart rate.
Day 2:
Weight Training – This can be done in a gym or at home if you have the equipment at home. A basic set of dumbbells is required. It is important to work all muscle groups including the upper and lower legs, chest, back, shoulders, abdominals and buttocks. This is important as the more muscles you exercise the more areas you will create for the storage and disposal of sugar.
It is important to do around 10 different exercises with 3 sets of 8-10 repetitions in each set. The weights should be adjusted so that you can get through each set with the final repetition a little harder to complete.At the completion of each exercise a 3 to 5 minute rest should be practised.It is important to ensure that the exercise is measured. It is not advisable to overdo weights. It is important to set the weights so that you can get through your exercises without over stressing. In saying this strength and muscle training needs to stress the muscles an appropriate amount. It is of no benefit making your weights so light that you can do 20 repetitions easily in each set. The weights need to be set so that you can get through 8 – 10 repetitions with considerable effort.
Day 3:
Aerobic exercise as per day 1
Day 4:
Aerobic exercise as per day 1
Day 5:
Weight training as per day 2
Day 6:
Aerobic exercise as per day 1
Day 7:
Rest Day