Fitness program

Question
QUESTION: Hi, I am 54, female, and after living a sedentary life for about 30 years and putting on about 80 pounds since high school. I was "sick and tired of being sick and tired" and began basic karate 3 months ago. I have lost 7 pounds, dropped one size, and am holding my own when it comes to difficult work-outs. I began by doing push-ups against the wall, and having very little stamina. I now do up to 50 or more push-ups (female) and handle punching the bag fairly well, only occasionally having to stop due to exhaustion. Karate is a good mix of aerobic exercise and choreographed forms, as you probably know. I go to 4-5 classes per week, twice a day on certain days. My questions for you include-- just how much fitness can I expect to attain at my age/level? Seeing how I'm tolerating it well, I wonder what I need to do to really change my body and attain fitness. I have been making smoothies with whey/soy protein and skim milk for protein supplements. I try to eat lots of protein, mostly tuna, salmon, other fish. Spinach or romaine salads several times weekly. Have given up sodas and drink water; cutting back on bread. During workouts I sweat a lot, more than most adults in my class. Is this good, and what does this mean? Now, a few days ago I had a physical. My labwork came back with my fasting glucose in the 130-range, and my dr is considering starting me on oral diabetic drugs. Can I feasibly reverse this? I'm surprised at this considering the last 3 months have been some of the healthiest of my adult life.
I know I'm asking a lot of questions, but I'm really just needing a little guidance. If you could suggest anything I might ADD to my regimen to insure my success I'd appreciate it. Also, if you could comment on the high blood sugar.
Thanks very much in advance.

ANSWER: Congratulations for taking your life back and trying to do all that you can due to stay healthy, which you already know means losing weight and eating right. The first thing is when it comes to your fasting 130,this is a number to be concerned with, normal levels should be under 100 and pre diabetic under 110. It is possible to have a reading over that every know and then depending on various factors that may have elevated it for a short time period. The thing is that if you are determined to have type 2 you may be able through weight lose and exercise manage it without medicine. This is something you need to speak with your doctor about if the time comes and you get a diagnosis.

In the mean time get your self a diabetic home tester and monitor it yourself. As for your work out, your should be doing at least 30 minutes or Cardio per day if possible or on most days. While doing your exercise you should incorporate at least 15 minutes of weight training preferably circuit training at least three to four days a week. As we age we find our bodies need to change our exercise routines frequently in order so that we do not hurt ourselves. This means if you like to run, do not make that your only type of cardio. You need to switch it up for instance, one day walk, second day run or jog,the third day maybe the Elliptical.

As for your eating habits, your vegetables and fruits should be eaten every day. Fruits and vegetables do not normally cause an insulin spike that causes diabetes over time. It is good to stay away from starchy foods especially if you are a diabetic. Some of these foods are bread, potatoes, cookies,and soda's to name a few. I would suggest that you go to the library or check your computer for a book about GI AND GL glycemic index and glycemic load very good book that can help you manage your sugar problems.  

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QUESTION: FOLLOWUP:  What is circuit training?  And, do pushups count as weight training?
Thanks so much for such a thorough answer.

Answer
Circuit training is use of machines, that take the guess work out of planing what types of exercise to use for what part of the body. All gyms have a circuit training areas. Machines in this area will target specific muscle groups to get maximum results. The machine have different types of resistance. For example your first set, begin at 1 and the resistance will be toward the middle of the repetition, then you move to 2 or your second set and you will find the resistance toward the front of the rep which is right at the point where you begin pushing the weight upward. These machines in many cases are designed for 5 sets per exercise. I would say you start with 3 set per exercise and high reps 12-15 repetitions. Use light weight. This will build endurance and strength. As for push ups great exercise, good to warm up doing push ups. Push ups are resistance training. In a push up you are using your own body as weight.

As for circuit training I use it myself, I do 13 upper body exercise daily which covers my entire upper body muscle structure. As for legs I prefer to run or bicycle.

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