How to Get Started with a New Workout Routine
The start of the New Year means resolutions to accomplish goals. Many people set a resolution to exercise more, so we asked Mary Lucas – a member of the Beyond Type Run team in the TCS New York Marathon, to share her tips on beginning a new workout routine for 2018. We are inspired by her unique story and her determination.
I got into running last year, around February, when I decided to do the TCS New York City Marathon. I had never been a runner before, but I decided to try something new and challenging. It really helped me to already be signed up for a marathon. It kept me motivated and working toward that goal!
If your resolution this year is to get moving a little more – exercise is great, not only physically but mentally as well – but you’re not sure how, here are some tips for getting started with a new workout routine.
1. Decide what you want to do. Do you enjoy biking? Running or hiking? Interested in trying something new like Pilates or yoga? Now is a great time! Find an activity that you are interested in—exercise doesn’t have to be boring!
2. Plan a routine and stick to it. Plan your workouts monthly so you always have them on your calendar. This will help remind you to carve out time for exercise. Choose a time of day that works for you, and schedule your different workouts, including rest days. It takes 21 days to develop a habit — once you make it past that, it’ll get much easier!
3. Get motivated! Find different profiles on social media to inspire you —Olympians, trainers or inspirational quotes—whatever gets you excited to pursue your fitness. Tell your friends, family and, social media what you are doing to help keep you accountable! I share my running and fitness journey on Instagram because it’s great to get support, ask questions, find new workouts and get inspired.
4. Set realistic goals. It helps to have a goal in mind—a certain amount of weight to lose, the ability to do a triathlon, become more flexible through yoga, etc. Once you have a clear goal in mind you can start working toward it and measuring your progress, but don’t be afraid to adjust your plan along the way. Taking photos or keeping a journal is a great way to keep track. Be patient as well, if you are new to running, you aren’t going to be able to run a marathon in a month. If you start weightlifting, you won’t immediately get ripped. Be patient and consistent, and you will start seeing results.
5. Listen to your body. If you need a rest day, don’t be afraid to take it and adjust your plans accordingly. If you are getting shin splints, don’t be afraid focus on cross training or lower impact activities instead of running. If your body doesn’t agree with a certain type of exercise, don’t be afraid to switch it up and try something new.
6. Keep your BG’s in check. Different exercises affect blood sugar differently. Anaerobic exercises, (high-intensity exercises) can increase your blood sugar. This includes weightlifting and high-intensity interval training. Aerobic exercise, such as jogging, walking or working out on an elliptical machine, can lower blood glucose. Temp target on the MiniMed™ 670G system is a big help during aerobic exercise, as it can help keep you from going low and having to stop. Always remember to test before and after just to double check!
7. Fuel yourself well. You need stored glucose to burn during workouts, so make sure to fuel up beforehand with carbohydrates, giving insulin as needed. Keep low snacks on you during your activity just in case! Carbs should be replenished every 30-60 minutes. Be aware that glycogen stores are depleted more quickly in hotter temperatures, and extremely low temperatures can mask the symptoms of a low blood sugar. Always remember to stay hydrated to keep your body properly functioning. It’s also important to replenish glycogen stores post-activity.
In my case, training for the marathon was pretty difficult at first, but it got easier by implementing these tips and I successfully crossed the finish line. Along the way, I discovered that I really loved running! I am now very passionate about continuing to run and am training for my next races! I hope these tips helped you as you kick off a new year. Happy 2018!
IMPORTANT SAFETY INFORMATION
The Medtronic MiniMed 670G system requires a prescription and is intended for continuous delivery of basal insulin (at user selectable rates) and administration of insulin boluses (in user selectable amounts) for the management of Type 1 diabetes mellitus in persons, fourteen years of age and older, requiring insulin as well as for the continuous monitoring and trending of glucose levels in the fluid under the skin. The MiniMed 670G System includes SmartGuard technology, which can be programmed to automatically adjust delivery of basal insulin based on Continuous Glucose Monitor sensor glucose values, and can suspend delivery of insulin when the sensor glucose value falls below or is predicted to fall below predefined threshold values.
The Guardian Sensor (3) is not intended to be used directly for making therapy adjustments, but rather to provide an indication of when a finger stick may be required. All therapy adjustments should be based on measurements obtained using a home glucose monitor and not on values provided by the Guardian Sensor (3).
Pump therapy is not recommended for people whose vision or hearing does not allow recognition of pump signals and alarms. Do not use the serter on products other than the Enlite sensor or Guardian Sensor (3). Medtronic cannot guarantee the safety or efficacy of this product if used with other products. The reservoir is contraindicated for the infusion of blood or blood products. Infusion sets are indicated for subcutaneous use only and not for intravenous (IV) infusion or the infusion of blood or blood products. Insulin pump therapy is not recommended for those who are unwilling to perform at least four blood glucose tests per day. As insulin pumps use rapid acting insulin only, BG testing is required to help identify rapid glycemic deterioration due to insulin infusion occlusion, infusion site problems, insulin stability issues, user error, or a combination of these. Pump therapy is not recommended for people who are unwilling or unable to maintain contact with their healthcare professional.
The safety of the 670G system has not been studied in people with impaired kidney function. Please let your healthcare professional know if you have kidney disease so you and your healthcare professional can determine if the potential benefits of using the system outweigh the risks. The safety of the 670G system has not been studied in pregnant women, people with type 2 diabetes, or in people using other anti-hyperglycemic therapies apart from insulin. Please let your healthcare professional know if any of these conditions apply to you so you and your healthcare professional can determine if the potential benefits of using the system outweigh the risks.
For complete safety information, please consult the appropriate User Guide.
Will definetely be telling my friends about this! Thanks for the tips
Wow. Lots of great tip and motivation. I just got my 650g pump and after using another pump for the better part of 15 years this is awesome. I’ve noticed just starting out that my sugars are more level I’m able to watch it much better. Yes I’ve had some problems with the sensors but I’m learning. I’m looking forward to starting an exercise program shortly I’m in the process of research and planning on just how I’m going to lose hopefully about 25 lb and keep it off thanks for everything that you’ve done and looking forward to seeing more thank you
I would like to add one thing to the above good advice, and that is RESEARCH.
Getting on a pump a few years ago enabled me to run, starting around age 50. I never ran a day in my life. So I needed all the help I could get.
Coming from a computer background, I know that if you understand a system, you can master it. I’ve spoken to marathoners, my doctor, found really good books on exercise, diabetes and metabolism, and hit up the Internet. All of this information helped me tremendously.
I have achieved running success without injury, and it has greatly improved my health and diabetes control, and even aged me backwards a little.