First thing I should note…“Your mileage may vary!” Please remember, I am on a very low carb, low inflammatory meal plan…
Your experience may be different from mine… besides, if you learn one thing from me… it should be to question everything and everyone!!! ….. yes, even me. :)
I have a CGM (continuous glucose meter) and will be reporting my results while I test foods, exercises… everything I do. Here’s the Introduction post, “Hey ADA, can’t touch this” and the tag for this will be “Continuous Glucose Meter”.
If you have not done so, you should read this post, “Primal Exercise and Diabetes“, especially if you are diabetic. Here is a quote from that post,
“Intense Cardio – As a general rule intense cardio raises my blood sugar either slightly to significantly during or immediately following the exercise. I do believe the longer term benefits FAR outweigh the negative affects of an immediate rise.”
Let’s look at my blood sugar results while exercising … shall we. :)
Before viewing the chart below let’s discuss the exercises.
Intense Cardio – when I use this phrase I am primarily talking about performing plyometrics. I do a lot of air squats but also mix in many other activities. This routine lasted about 20 minutes.
Kettlebells – this is VERY intense. I actually perform maximum 45 lb kettlebell swings in 15 minutes. This particular day I set a new “personal record’ of 412. Here’s a post from that day.
100 Jump Burpees – Check out this post, “Rekindling Burpee Love” if you are unfamiliar with burpees. It’s basically an ‘air squat’ and a push up in one exercise. It is VERY intense when you try to do 100 of them as fast as you can. My personal record is 8:25 but that was after weeks of training for them. On this day, I did 100 in 11:25. So this intense exercise was less than 12 minutes in length but very demanding.
1) I ended the data when my blood sugars went ‘sub 100 mg/dl. My goal is to stay below 100 mg/dl as much as possible.
2) The cool thing about this? The blood sugars were essentially the same leading up to the exercises. The kettlebells and burpees were done around lunch time while the intense cardio was in the evening.
2) Intense Cardio (Plyometrics) is the least ‘intense’ … although you should know that even this exercise is intense. I try to stay in an anaerobic state. I was surprised that my blood sugars never exceeded 100 mg/dl. I am really ‘sucking air’ during these workouts and perspiring … profusely. :)
3) While kettlebells and burpees both ‘spiked’ my blood sugars, it was interesting that burpees had the greatest blood sugar affect in this first round of tests.
4) What I found MOST INTERESTING? I have done other intense exercises in the past and I have had higher blood sugar readings, some in the 130’s … none so far. It is very encouraging to know that I did not exceed 120 mg/dl.
Walking and Blood Sugars
Every diabetic should know … walking reduces blood sugars. I have started eating high carb meals as part of this test (more on that in a later post). Below is my blood sugar ‘chart’ following a high carb meal.
You can see when I started my walk… the dip in the blood sugars and … you can see when my walk ended. Due to the ‘carb load’ my blood sugars did continue to rise once the walk was over, eventually dropping as my body processed the sugars.
This is not ‘new news’ … but I thought it was pretty cool to see graphically. :)
Much more to come as I test and report …
I must thank (once again) the person who graciously and generously allowed me to borrow their spare CGM. They prefer to remain anonymous … but without them, I could not report this information .