What's Right For Me?
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The FITT Principle is a tool used to determine the Frequency, Intensity, Type, and Time prescription for the most individualized exercise program possible2.
Frequency is how often someone exercises.
Intensity is how difficult the exercise is.
Type is the kind of exercises done.
Time is the amount of time spent exercising per session.
Frequency is how often someone exercises.
Intensity is how difficult the exercise is.
Type is the kind of exercises done.
Time is the amount of time spent exercising per session.
Ideally, individuals with type II diabetes should combine aerobic and resistance exercise training for optimal glycemic and health outcomes1.
Training should be at least 150 minutes of moderate-vigorous intensity weekly, spread over 2-3 days per week (with no more than 2 consecutive days with no activity)1. Resistance training should occur 2-3 sessions / week on nonconsecutive days1. Flexibility and balance training are strongly recommended for older adults with diabetes at least 2-3 days/week1.
Training should be at least 150 minutes of moderate-vigorous intensity weekly, spread over 2-3 days per week (with no more than 2 consecutive days with no activity)1. Resistance training should occur 2-3 sessions / week on nonconsecutive days1. Flexibility and balance training are strongly recommended for older adults with diabetes at least 2-3 days/week1.
Studies are now showing that increasing unstructured physical activity (errands, household chores, walking the dog, shopping, gardening, etc.) increases daily energy expenditure, assists with weight management, and reduces total daily sitting time1.
Even brief bouts (3-15 minutes) can acutely reduce postprandial hyperglycemia and improve glycemic control1.
This approach is great for everyone, especially those who are currently sedentary or unable to participate in more structured exercise1.
Even brief bouts (3-15 minutes) can acutely reduce postprandial hyperglycemia and improve glycemic control1.
This approach is great for everyone, especially those who are currently sedentary or unable to participate in more structured exercise1.
References
- Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., . . . Tate, D. F. (2016). Physical activity / exercise and diabetes: A position statement of the American Diabetes Association. Diabetes Care,39(11), 2065-2079. doi:10.2337/dc16-1728
- Dipla, K. (2017). The FITT principle in individuals with type 2 diabetes: From cellular adaptations to individualized exercise prescription. Journal of Advances in Medicine and Medical Research,22(11), 1-18. doi:10.9734/jammr/2017/34927
- Dixit, S., Maiya, A. G., & Shastry, B. (2014). Effect of aerobic exercise on peripheral nerve functions of population with diabetic peripheral neuropathy in type 2 diabetes: A single blind, parallel group randomized controlled trial. Journal of Diabetes and its Complications,28(3), 332-339. doi:10.1016/j.jdiacomp.2013.12.006
- Dugan, J. A. (2016). Exercise recommendations for patients with type 2 diabetes. Journal of the American Academy of Physician Assistants,29(1), 13-18. doi:10.1097/01.jaa.0000475460.77476.f6
- Li, R., Jin, L., Hong, P., He, Z., Huang, C., Zhao, J., . . . Tian, Y. (2014). The effect of baduanjin on promoting the physical fitness and health of adults. Evidence-Based Complementary and Alternative Medicine,2014, 1-8. doi:10.1155/2014/784059
- Moore, G. E., Durstine, J. L., & Painter, P. L. (Eds.). (2016). ACSM's Exercise Management for Persons with Chronic Diseases and Disabilities(4th ed.). Champaign, IL: Human Kinetics.
- Thiel, D. M., Sayah, F. A., Vallance, J., Johnson, S. T., & Johnson, J. A. (2017). Physical activity and health-related quality of life in adults with type 2 diabetes: Results from a prospective cohort study. Journal of Physical Activity and Health,14(5), 368-374. doi:10.1123/jpah.2016-0271
- Wen, J., Lin, T., Cai, Y., Chen, Q., Chen, Y., Ren, Y., . . . Wu, W. (2017). Baduanjin exercise for type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials. Evidence-Based Complementary and Alternative Medicine,2017, 1-14. doi:10.1155/2017/8378219