This guide ensures safe exercise practices, every time…
Check BG Levels
BG stands for blood glucose. A safe blood glucose range to start exercise id between 120-180 mg/dL
Aerobic Exercise – How BG Reacts
Typically, BG levels will begin to lower after 10 minutes of aerobic exercise (walking, jogging, swimming, etc). If BG becomes too low (below 70 mg/dL), hypoglycemia takes effect..
Anaerobic Exercise – How BG Reacts
BG levels begin to rise between 1-5 minutes of anaerobic exercise (weightlifting, 75% effort sprint, 400m run, etc.) If BG becomes too high (above 250 mg/dL), hyperglycemia takes effect.
HYPOGLYCEMIA VS. HYPERGLYCEMIA
Know the difference, know the symptoms
HYPOglycemia:
Blood glucose levels are BELOW 70mg/dL
COMMON SYMPTOMS:
- Shaky
- Dizzy
- Weak
- Hungry
- Headache
- Irritable (hangry)
- Sweaty
- Blurry Vision (seeing double)
- Numbness (Tongue or lips)
- Trouble speaking
- Not thinking “clearly”
Does this affect exercise?
- YES!
- The client will need to stop
- Can be dangerous to continue exercise without treating “hypo”
Steps to treating Hypoglycemia:
- Check blood glucose. Blood glucose < 70mg/dL = hypoglycemia
- Consume 15-20 grams of simple carbohydrates
- Wait 15 minutes and re-check
- If blood glucose < 60 mg/dL, repeat steps 2 and 3
- Once blood glucose < 70mg/dL, repeat steps 2 and 3
- Once blood glucose > 80 mg/dL, eat a small protein snack to stabilize blood glucose
HYPERglycemia:
Blood glucose levels are ABOVE 180mg/dL
COMMON SYMPTOMS:
- Extreme thirst (literally cannot stop drinking water)
- Frequent urination
- Hungry
- Headache
- Drowsy
- Dry skin
- Blurry Vision (cannot see across room)
- Slow-healing of wounds
- Eyes feel “grainy”
Does this affect exercise?
- YES!
- Client may appear lethargic
- Performance may lack
- More fatigued than usual
- Typically, exercise lowers blood glucose
Steps to treating Hyperglycemia:
- Check blood glucose. Blood glucose > 240 mg/dL = hyperglycemia. STOP EXERCISE
- Check for ketones. If ketones present, STOP EXERCISE. Continuing to exercise can increase ketone levels which is acidic and dangerous
- Work with client to lower blood glucose. They may need to inject insulin. Walking is a good way to help lower blood glucose
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