Light exercise means you can sing while exercising, moderate intensity means you would be able to talk but not sing and vigorous exercise happens when you are unable to hold a conversation while exercising. While doing moderate exercise, you should aim to be around 4-6 out of 10 on the RPE scale.Īnother way to measure intensity is using the talk-sing test. This is a simple 1-10 scale, where 1 indicates super light exercise you could do all day, and 10 indicates working so hard you don’t think you can do any more.
This can be measured in several different ways, but the most common is a rating of perceived exertion (RPE) scale. The intensity of exercise refers to how hard you are working while you exercise. Intensity – So how hard should you be working? This should include two resistance sessions and an enjoyable form of aerobic training. This can include any type of exercise, and the goal is to build up to 210 minutes of moderate activity (or 125 minutes of vigorous activity) each week. This sensitivity can last for up to 72 hours!įor this reason, the Australian guidelines recommend that you go no more than two consecutive days without exercising. This increased insulin sensitivity means that your body is more efficient at using the blood glucose, which lowers your BGLs. When you exercise, the body becomes more sensitive to insulin, the hormone that helps glucose enter your body’s cells. The benefits of exercise don’t stop when you stop either, they can keep going for hours afterward.
This occurs without the help of insulin, and is called a non-insulin mediated glucose uptake. When you exercise, the muscles start to use the glucose in your bloodstream as a form of energy. But how much exercise is right, what type of exercise should you be doing and how hard should you be working? These factors can be broken down with the FITT principle– the frequency, intensity, type, and time of exercise.įrequency – How often should you be exercising? It can make muscles and bones stronger, help improve mood and emotions, and most importantly for those with type 2 diabetes, it can help control blood glucose levels (BGLs). Posted Februby Chloe Wiseman Exercise is good for health.
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