Resistance Exercise Program

The Resistance Exercise Program is a 16-week strength-training program that is done 3 days a week on non-consecutive days. Each workout consists of 5 resistance exercises and lasts about 45 minutes. Five machines are used to perform the bench press, leg press, knee extension, knee flexion, and the pull up. Each exercise is done 8-12 times for a total of 3 sets with 2 minutes of rest between sets. The workout is broken down as follows: a 5-minute warm-up, 35 minutes using the five machines, and a 5-min cool-down, which is followed by flexibility and stretching exercises. This program has been shown in a study done in 2002 by the ADA that it decreased A1c by an average of 1.1 points.

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