How to Structure Workouts for Clients Using CGM Data
Continuous Glucose Monitors (CGMs) provide invaluable real-time data that fitness professionals can use to tailor workouts for clients with Diabetes. You can create personalized plans that enhance safety, improve performance, and boost client confidence by analyzing metrics like glucose trends, time-in-range, and variability.
Understanding Glucose Responses During Exercise
Aerobic Exercise
Activities like walking, cycling, or swimming typically lower blood glucose levels as muscles use glucose for energy.
Clients may need to monitor for hypoglycemia during prolonged aerobic sessions.
Anaerobic Exercise
High-intensity activities like weightlifting or sprinting can temporarily raise blood glucose due to the release of stress hormones like cortisol and adrenaline.
CGM data can help track and plan for these spikes.
Mixed Exercise
Combination workouts (e.g., circuit training) may cause varying glucose responses, depending on the intensity and duration of aerobic vs. anaerobic components.
Using CGM Data to Structure Workouts
1. Pre-Workout Planning
Review Glucose Trends: Use CGM insights to determine if glucose levels are stable, trending up, or trending down before exercise.
Example: A pre-workout snack with 15-30g of carbohydrates may be needed if glucose is trending down.
Set Safe Ranges: Ensure clients aim for a pre-workout glucose range of 100-180 mg/dL to reduce the risk of hypo- or hyperglycemia.
2. Customizing Workouts Based on Glucose Responses
Scenario 1: Client with Stable Glucose Levels
Workout Plan:
Warm-up: 5-10 minutes of light aerobic activity (e.g., brisk walking).
Main Set: Moderate-intensity aerobic exercise (e.g., cycling for 30 minutes).
Cool-down: 5-10 minutes of stretching or low-intensity activity.
Coaching Tips: Encourage hydration and check glucose at regular intervals.
Scenario 2: Client with a Tendency Toward Hypoglycemia
Workout Plan:
Warm-up: 5 minutes of dynamic stretches.
Main Set: Low-intensity aerobic exercise (e.g., walking for 20-30 minutes).
Cool-down: Yoga or gentle stretching.
Coaching Tips: Have fast-acting carbs (e.g., glucose tablets or juice) and closely monitor CGM.
Scenario 3: Client with High Glucose Spikes After Anaerobic Exercise
Workout Plan:
Warm-up: Gradual aerobic activity (e.g., rowing for 5-10 minutes).
Main Set: Resistance training with controlled rest intervals (e.g., 3 sets of 8-10 reps of compound exercises like squats or bench presses).
Cool-down: Gentle cycling or walking for 10 minutes to bring glucose levels down.
Coaching Tips: Plan post-workout nutrition to stabilize glucose and support recovery.
3. Post-Workout Adjustments
Monitor Glucose Trends: Ensure glucose levels return to a safe range post-exercise.
Post-Workout Nutrition: Recommend a balanced meal or snack with carbs and protein (e.g., a smoothie with fruit and protein powder).
Adjust Future Plans: Use CGM data from the session to fine-tune future workouts and nutritional strategies.
Safety and Best Practices for Using CGM Data
Educate Clients: Teach clients how to interpret CGM data and recognize glucose patterns during exercise.
Track Time-in-Range: Aim for clients to spend 70% or more of their time within the target glucose range (typically 70-180 mg/dL).
Be Flexible: Adjust workout intensity, duration, or type based on glucose variability and client comfort.
Communicate with Healthcare Teams: Collaborate with clients' healthcare providers to ensure alignment on exercise and glucose management strategies.
Empowering Clients Through Data-Driven Fitness
By integrating CGM data into your fitness programs, you can deliver personalized coaching that enhances safety, performance, and results. Clients will benefit from better glucose management and gain confidence in their ability to maintain an active and healthy lifestyle.
Every client’s glucose response is unique, so continuous learning and adaptation are key to optimizing their experience!
