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3 Workouts That Can Help Lower Your Diabetes Risk

 

It seems like we are constantly inundated with new workouts and tips to stay fit. However, we are finally realizing that staying fit isn’t about just looking good at the beach, it’s actually about staying healthy over the long-run. A new study in PLOS ONE shows that regular strength-training sessions can seriously cut a woman’s rick of developing type 2 diabetes.

 

Researchers followed 99,316 women (all of whom didn’t have diabetes at the beginning of the study) for eight years and found that for every 60 minutes of strength training the woman logged a week, the reduced their risk of diabetes by about 14 percent. And get this: Women who worked their muscles for more than 150 minutes a week lowered their diabetes risk by 40 percent—even if they didn’t do their cardio. While we aren’t saying running and other cardio workouts should be thrown out the window, quite the contrary. The study found that Women who completed both strength and cardio sessions ended up enjoying the biggest preventative benefit. In fact, researchers found that 60 minutes of muscle strengthening exercise and 150 minutes of aerobic exercise a week added up to a whopping two-thirds reduction in a woman’s type 2 diabetes risk. Researchers believe the power combo works by building lean muscle and improving how the body stores and uses glucose.

 

Here are 3 workouts that will help:

 

The Fast-and-Furious Cardio Interval Routine

0:00-5:00
Warm up, moving at a slow pace.

5:00-6:00
Go all out, pushing yourself as hard and fast as possible.

6:00-7:00
Active recovery: Catch your breath.

7:15-18:30
Repeat minutes 5:00 to 7:15 five times.

18:30-20:00
Cool down.

 

The Waist-Cinching Workout for Toned Abs and Oblique’s

Move 1: Crisscross Jacks

Move 2:Squat To Twisting Overhead Pass

Move 3: Plank Curl-Unders

Move 4: High-Knee Corkscrews

Move 5: Reverse Lunch with Side Twist

Move 6: Twisted Box Pushups

 

A Super Fast Workout You Can Do Right Now

You’ll do five moves in five minutes with ten seconds of rest between each exercise (so, fifty seconds on, ten seconds off). It’ll get your heart racing HARD and your muscles really working—in almost no time at all. All you’ll need is a step-up box, a few risers, and a little motivation!

Here are the moves:

1) Reverse Lunge

2) Fast Feet

3) Squat Thrust with Hand Walk

4) Hand Walk with Offset Pushup

5) Lateral Shuffle


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