Hello again, today is part two of tips and tweaks. Today we'll be talking about adding strength training to your exercise program. We know that aerobic exercise such as walking, running, or any movement that gets your heart pumping, burns calories and as such helps increase your metabolism. But did you know that strength training is actually one of the best ways to increase your metabolism when you combine strength training with aerobics here turning your body into a mean machine. So let's look at why strength training works so well. training programs which require the use of large muscles such as swimming, power, walking, and strength training may be the most effective in the treatment of insulin resistance.

The physical and mental health benefits that you can achieve through strength training are Improved muscle strength and muscle tone. Weight Management, which is one of the goals of this program actually prevention or control of chronic conditions such as diabetes and heart disease, arthritis, back pain, depression and obesity, improved balance, improve posture, improve mood, and better sleep. And in a later lesson, we'll be talking about the importance of sleep. One study showed that a combination of aerobic exercise and strength training in postmenopausal women with diabetes positively affected their glucose levels. So not only can exercise help prevent diabetes, it can lower blood sugar and those who already have the disease. Research also shows that those with social support tend to Participate in exercise training more than those without support.

So it's advisable to either exercise with a buddy or hire a personal trainer. Of course, you need to check with your physician before you begin any exercise program. And also, it's easy to hurt yourself lifting weights if you're unfamiliar with the equipment or the protocol. So make sure you've had adequate education and preparation for any strength training program. You can't get the benefits if you pulled a muscle and can't exercise at all. And since research indicates that the benefits of training are lost after two weeks of inactivity, you do have to keep up with the exercise to maintain the benefits especially blood sugar wise, but with the proper training, supervision and stick to itiveness.

You can lose weight, lower your blood sugar and prevent diabetes and that The idea. So here's your action steps for today. Investigate strength training. Sign up for a class, hire a personal trainer and you can find Personal Trainers in almost any gym. Or find a way to slowly and safely work some light weightlifting into your exercise routine. Then just sit back and watch your numbers improve