In This ArticleView AllIn This ArticleTreadmill Workouts & Blood SugarThe Best 7-Day Treadmill WorkoutThe Bottom Line
In This ArticleView All
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In This Article
Treadmill Workouts & Blood Sugar
The Best 7-Day Treadmill Workout
The Bottom Line
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Walking and running are accessible and effective ways to help regulate blood sugar. A small 2022 study published inNutrientsconcluded that going for a 30-minute brisk walk or jogging after eating can improve your glycemic response, regardless of the meal’s carbohydrate content. These findings are significant, considering over 38 million Americans of all ages have diabetes and face the daily challenge of managing their blood sugar, per theCenters for Disease Control and Prevention.
This workout plan will help not only control your blood sugar but also boost your overall health. Here’s the lowdown.
The Best Strength Training Exercises for People with Diabetes
How Treadmill Workouts Can Benefit Your Blood Sugar Levels
Over the years, research has highlighted the critical role of cardiovascular exercises, such as treadmill workouts, in regulating blood sugar. According to a 2022 study published inMedicine & Science in Sports & Exercise, consistent treadmill workouts positively impact insulin sensitivity and glucose metabolism, two essential components of blood sugar regulation. Engaging in these workouts enhances cardiovascular health and assists in maintaining stable blood sugar levels to help related conditions like diabetes.
“Improving blood sugar happens through training, exercise and dietary intake,” explainsGianna Masi, CPT, RDN, a certified personal trainer and registered dietitian at Barbend. “What we do consistently has the largest impact on our health versus what we do just one day. So while a treadmill workout can be helpful, it’s encouraged to incorporate resistance training and protein and fat paired with carbohydrate sources to help support healthier blood sugars.”
The Best 7-Day Walking Plan to Lower Your Blood Sugar Levels, According to Experts
7-Day Treadmill Workouts for Better Blood Sugar Levels
Kyrie Furr, CPT, a certified personal trainer and performance coach at Barbend, says, “When you engage in physical activity, your muscles use glucose for energy, which helps to lower your blood sugar. Regular exercise also improves insulin sensitivity, making it easier for your body to utilize insulin. Make exercise a regular part of your routine to experience long-term benefits in blood sugar management.”
Day 1: Maximum Aerobic Capacity Test
Set a timer for 30 minutes and walk or run as far as you can during that time. This workout helps you determine your baseline fitness level. “If wearing a heart rate monitor, stay in Zone 2,” advises Masi. Zone 2 is considered to be 60% to 70% of your heart rate max (HRmax). Your HRmax is the highest number of heartbeats per minute when your heart is under high stress, such as from physical activity. To identify your Zone 2, first you need to calculate your HRmax, which you can do with this formula:220 beats per minute (bpm) – your current age, per theCenters for Disease Control and Prevention. Once you have that number, you can calculate 60% to 70% of it.
Here’s an example:Calculating the HRmax of a 50-year-old person:220 bmp – 50 = 170 bpm60% of their HRmax: 170 x 0.60 = 102 bpm70% of their HRmax: 170 x 0.70 = 119 bpmFor this person to work out in Zone 2, they must ensure their heart rate is between 102 and 119 beats per minute.
Here’s an example:
Calculating the HRmax of a 50-year-old person:220 bmp – 50 = 170 bpm60% of their HRmax: 170 x 0.60 = 102 bpm70% of their HRmax: 170 x 0.70 = 119 bpmFor this person to work out in Zone 2, they must ensure their heart rate is between 102 and 119 beats per minute.
Calculating the HRmax of a 50-year-old person:
For this person to work out in Zone 2, they must ensure their heart rate is between 102 and 119 beats per minute.
Day 2: 1-Mile Test
Day 3: 45-Minute Low-to-Moderate-Intensity Incline Walk
Pick an incline and speed that you can sustain for 45 minutes. Masi says, “The pace should be challenging, but not so difficult you can’t have a conversation with someone if you had to.”
Day 4: High-Intensity Sprint Intervals
Day 5: 20-Minute Moderate-to-High-Intensity Incline Walk
Warm up for 5 minutes, then increase the incline gradually every 2 minutes for 20 minutes. Finish with a 5-minute cool-down.
Day 6: 20-Minute Treadmill Strength-Training Workout
Incorporate strength training into your treadmill routine. Furr says, “Warm up for 5 minutes, then alternate between 1 minute of walking lunges and 1 minute of jogging. Repeat for 20 minutes, and cool down for 5 minutes.” Feel free to switch things up and swap out walking lunges for other strength-training exercises, such as air squats, pushups, pull-ups or bodyweight rows.
Day 7: 45-Minute Alternating Flat and Incline Walking
Alternate between flat and incline walking for 45 minutes. Break it down into 5-minute intervals as follows:
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