Varying the types of exercise you do and the intensity with which you do them will improve your fitness and your insulin sensitivity the most. However, each person needs to find his own comfort level.
What is “challenging,” “moderate,” or “easy” for you will depend on your current level of fitness.
DAY 1: [Challenging aerobic] 30–60 minutes of any type of aerobic training either done at a faster pace or with faster intervals interspersed in the activity
DAY 2: [Moderate resistance] 10-minute aerobic warm-up (easy exercise), followed by 30–45 minutes of resistance training using the major muscle groups of the upper and lower body (at least one set of 8–12 repetitions)
DAY 3: [Easy aerobic] Regular activities of daily living, with the goal of taking at least 10,000 steps (counted with a pedometer) at any pace
DAY 4: [Challenging aerobic] 30–60 minutes of aerobic training either done at a faster pace or with faster intervals interspersed in the activity
DAY 5: [Moderate resistance] 10-minute aerobic warm-up (easy exercise), 30–45 minutes of resistance training (at least one set of 8–12 repetitions)
DAY 6: [Easy aerobic] Regular activities of daily living (at least 10,000 steps at any pace)
DAY 7: [Rest] Day with no planned activities
WEEKLY GOALS: Include at least 2 days of resistance (strength) training and 2 days of harder, more intense aerobic workouts spaced out evenly throughout the week, along with as much daily activity as possible on almost all days of the week.
