Part 2: Strength Training & Cardio Prescriptions to Balance Blood Sugar

Hello readers! I hope Part 1 of this series helped you start down a sustainable road toward better health. Now, let’s talk about the next essential component: exercise prescriptions — specifically, strength training and cardiovascular training for blood sugar control.

🚨 First Rule: Safety Comes First

Before you begin:

• ✅ Get clearance from your doctor.

• ✅ Monitor your blood sugar before, during, and after exercise.

• ⚠️ Exercising without monitoring can be dangerous, especially if you’re on insulin or medications that lower glucose.

💪 Why Strength Training Matters for Blood Sugar

Strength training is more than building muscle — it’s one of the most powerful tools for improving insulin sensitivity and glucose control.

When you engage your major muscle groups through weight-bearing exercise, you:

• Improve muscle and bone strength

• Reduce body fat

• Strengthen tendons and joints (better mobility, fewer injuries)

• Increase your muscles’ ability to pull glucose out of the bloodstream

• Improve long-term blood sugar regulation (research shows even 2 sessions per week lowers HbA1c by 0.3–0.5%)

📅 How Often Should You Strength Train?

According to the American College of Sports Medicine (ACSM) and ADA 2023–2024

• Beginners: Start with 1–2 days/week, 1–2 sets of 15–20 reps.

• After 6–8 weeks, increase to 3 sets, still 15–20 reps.

• By 6 months, aim for 3 days/week (e.g., Mon/Wed/Fri).

• Always rest at least 48 hrs between strength sessions.

👉 Pro tip: Use full-body routines instead of isolated “body part splits” when your main goal is blood sugar management.

🔑 Strength Training Points to Remember

• Always warm up 5–10 minutes (bike, treadmill, elliptical, rower).

• Start light — don’t overload early.

• Stop immediately if you feel pain, dizziness, or shortness of breath.

• Eat a small balanced meal 1 hr before training (protein + complex carbs).

• Hydrate: 8–16 oz water ~45 minutes before exercise.

• Prioritize recovery: rest days, 7–9 hrs sleep, and daily balanced meals.

❤️ Why Cardiovascular Training Is Critical

Cardio is a cornerstone for long-term blood sugar and heart health. Regular aerobic activity helps:

• Improve insulin sensitivity

• Reduce visceral fat

• Strengthen the heart and lungs

• Increase daily energy and endurance

ADA & ACSM recommendations (2023 update):

• 150 minutes/week of moderate intensity OR 75 minutes/week of vigorous cardio, spread across ≥3 days, no more than 2 days off in a row.

🏃 Beginner’s Cardio Progression

• Weeks 1–6: 2–3 sessions/week, 10–20 min, start with flat walking routes.

• Weeks 7–12: Increase to 3–4 sessions/week, 25–30 min.

• Progress in 4–6 week “mesocycles”, gradually adding time, distance, or intensity.

• Once comfortable, integrate intervals or a walk-to-run program.

👉 Here’s a starter program: Spring Fitness 30-Min Walk-to-Run Program

⚡ Blood Sugar Safety During Cardio

• Check your blood sugar before, during, and after.

• If glucose <100 mg/dL before starting → have a 15 g carb snack.

• Always carry fast-acting carbs (glucose tabs, juice, hard candy) during sessions.

• Watch for delayed lows (can occur 6–12 hrs post-exercise).

🧠 Final Takeaway

Exercise is medicine for blood sugar. By combining:

• 2–3 weekly strength sessions

• 150 min/week of cardio

• Consistent monitoring & recovery

…you give your body the tools it needs to keep glucose steady, energy high, and long-term health strong.

If you’d like a personalized Health & Exercise Prescription® designed for your needs, let’s connect:📍 healthandexerciseprescriptions.com

Thank you for your time and energy...Be well.

Author Jaime Hernandez LMT, MES, CPT