Building Muscles with Bands
By Ashley Baveas, AEP, Diabetes NSW
What is Resistance Training?
 Any action we use our muscles for against a load or
resistance
Ways we use our muscles in every day life:
 Carrying the groceries
 Taking out the rubbish
 Lifting the kids/ grandchildren
 Getting up off a chair
 Walking up stairs
Why should I do it?
Training your muscles to be stronger means:
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You can take up more glucose =
BGL’s
Your Insulin works better = insulin sensitivity
Stronger muscles = stronger bone
Stronger muscles = supported joints
More muscle mass= less fat mass
Falls prevention
Everyday life is easier
What Equipment can I use?
What Equipment can I use?
Free weights
Body weight
Therabands
Intro to the Theraband
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YELLOW (REHABILITATION)
RED (LIGHT)
GREEN (BEGINNER)
BLUE (INTERMEDIATE)
GREY/ BLACK (ADVANCED)
Intro to the Theraband
Available today at our shop for members price of
$7.65 with Exercise Booklet
Individualised
Flexibility: Home / Office / Park/ Travel
Progressive Overload Principle
Resistance Guidelines
Aim to do 2-3 strength sessions
per week for health benefits
TOP TIP:
Start with simple bodyweight
exercises like a squat, wall
push ups and calf raises
Resistance Guidelines
Principles of training:
 Work up to 8-10 different exercises
 Build up to 2-3 sets of 8-10 repetitions
 Trial and Error
 Progressively overload
 Remember to breath
 Break between sets
 Non- consecutive days
You are never too old
Strength training study
60-72 year old
volunteers
12 week resistance
program
- 2 exercises
- 3 sets of 8
repetitions
- 3 times per week
Results
• 107% ↑ in quadriceps
strength
• 226% ↑ in hamstring
strength
Exercise reduces time spent in
Hyperglycaemia
A 24 hour Glycaemic control study:
• No exercise, Aerobic exercise and Resistance Exercise
group
• Single session of 45 min of Moderate- intensity exercise
• BGL’s monitored for 24 hours post exercise
Results:
 Average BGL was significantly lower in exercise group
 Prevalence of hyperglycaemia was reduced by 35% in
resistance group and 33% in aerobic group
KEY MESSAGE: A single bout of moderate intensity
exercise substantially improves glycaemic control
throughout the next 24-48 hours
Risk of a HYPO?
• Any new activity can have a greater effect
on BGL’s
• Weight lifting can increase BGL’s initially,
but generally resolve within 1-2 hours
TOP TIP:
Mix aerobic training in between weights for
BGL lowering effect
Let’s have a go….
Calf Raise
Calf Raises
Bicep Curl
Hip Abduction
Side Leg Lift
Chest Press
Cycle and Row
Triceps Extension
Sit to Stand
Sit to Stand
TOP TIPS:
• Work up to 8-10 different
exercises
• 2-3sets of 10 reps for
strength improvements
• Load= Trial and Error
• Progressive Overload
• Technique to prevent injury
• Breathe naturally
• Mix it up
Questions?
Don’t forgot you can call
1300 DIABETES (1300 342 238)
Monday – Friday 9am-4:30pm
and ask to speak with an
Accredited Exercise Physiologist