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1
0:00 – Introduction
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3:46 – Warm-Up: Jumping Jacks
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4:39 – Warm-Up: Arm Circles
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5:15 – Warm-Up: Goal Post
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5:40 – Warm-Up: Squat
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6:24 – Warm-Up: Oblique Bends
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6:55 – Upper Body Circuit Overview: Overhead Press, Lateral Raises, Bicep Curls, Rowers
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8:45 – Upper Body Circuit: 10x Overhead Press
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9:05 – Upper Body Circuit: 10x Lateral Raises
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9:22 – Upper Body Circuit: 10x Bicep Curls
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9:53 – Upper Body Circuit: 10x Rowers
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10:44 – Lower Body Circuit Overview: Squats, Alternating Lunges, Calf Raises, Donkey Kicks
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12:40 – Lower Body Circuit: 10x Squats
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13:05 – Lower Body Circuit: 10x Alternating Lunges
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13:30 – Lower Body Circuit: 10x Calf Raises
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14:02 – Lower Body Circuit: 10x Donkey Kicks
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14:53 – Full Body Circuit Overview: Squat Presses, Alternating Lunges with Lateral Raises, Calf Raises with Bicep Curls, Full Body Rowers
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17:07 – Full Body Circuit: 10x Squat Presses
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17:40 – Full Body Circuit: 10x Alternating Lunges with Lateral Raises
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18:12 – Full Body Circuit: 10x Calf Raises with Bicep Curls
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18:57 – Full Body Circuit: 10x Full Body Rowers
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19:36 – Cool Down: Child’s Pose
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20:27 – Cool Down: Thread The Needle Stretch
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21:06 – Cool Down: Toe Touch
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21:36 – Cool Down: Interlaced Fingers Stretch
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21:54 – What is a “good” workout?
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22:31 – How is exercise good for blood sugar regulation?
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23:32 – Post-Workout Fueling
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28:47 – Is fruit sugar ok to eat post-workout?
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30:22 – Turkey vs Chicken sandwich
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30:52 – Concluding Remarks
Description:
Discover a 32-minute webinar on incorporating resistance training and cardiovascular exercise into your daily routine, presented by Gina Milano, RD, as part of Stanford University's Diabetes Wellness Group Monthly Webinar series. Learn easy-to-do movements that support muscle building, promote weight loss, and encourage blood sugar control, all with minimal equipment. Follow along with warm-up exercises, upper body, lower body, and full-body circuits, and a cool-down routine. Gain insights on what constitutes a good workout, how exercise benefits blood sugar regulation, and proper post-workout nutrition. Access additional resources on diabetes care, mindfulness, and meditation through Stanford Health Library's services.

Quick Evening Exercise Routine

Stanford University
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#Health & Medicine #Health Care #Nutrition & Wellness #Fitness #Strength Training #Resistance Training #Science #Biology #Nutrition #Weight Loss
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0:00 – Introduction