Cardiovascular Training Guidelines
Set an exercise pace that feels good to you. Start slowly. Rate your level of exertion by the Rate of Perceived Exertion scale (range of 6 to 20 where 9 = very very light, and 17 = very hard). See the General Exercise Guidelines paper for more details.
Focus on increasing the duration, rather than the intensity of your workout. Gradually lengthen your workout from 5 to 10 minutes to 20 to 40 minutes. Note that a workout longer than 40 minutes may increase hypoglycemia.
Exercise daily and at the same time each day. To prevent problems with exercise-induced hypoglycemia, exercise in the morning. To avoid a nocturnal insulin reaction, do not exercise in the evening. Choose low-impact exercises which are less likely to injure the feet. In addition, see a podiatrist regularly, wear high-quality supportive shoes, and learn to self-check your feet to prevent foot ulcers.
Types of Cardiovascular Training
- Walking in waist-deep water, aquatic therapy, swimming, cycling, and fast walking.
- AVOID jarring exercises such as jogging, racquet sports, basketball, or tennis.
- Enhance your exercise routine by walking throughout the day: during lunch and coffee breaks, around the house during commercials.