Wasim Akram, a diabetic, shares his gym routine: ‘No excuses’

To understand his routine, we turned to Spoorthi S, a fitness expert at Cult.

Incline Dumbbell Chest Press

More effective than a flat bench press, the inclined dumbbell chest press works the muscles in the upper chest.
*Enhances the growth and definition of the chest.
*Triceps and shoulders (stabilising muscles) are strengthened.
*Can strengthen the upper back, which will help with posture.
*Improves functional strength for daily tasks.

Decline Leg Raises

These exercises focus mostly on the lower abs.
*Tones and strengthens the core.
*Enhances core stability, which is advantageous for other workouts.
*Could aid in easing back discomfort.

Cable Chest Flies

For a focused exercise, try the cable chest fly, which isolates the chest muscles
*Maintains tension throughout the entire motion.
*Enhances symmetry and definition of the chest.
*Possibly less taxing on the shoulders than dumbbell flyes.

Lying Dumbbell Tricep Extension

This exercise specifically targets the triceps brachii, a muscle located on the rear of the upper arm, which has three heads.
*Isolates the triceps to enable targeted muscle growth
*Increased tricep strength may help stabilise the shoulder joint and lower the chance of injury.

Pullovers

It builds and tones the lats or back muscles, and the chest
*Increases flexibility and core stability.
*Can stimulate the upper back, which can help with posture.

 

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Why is a chest routine good for people with diabetes?

Compound exercises for the chest, like presses and flies, are beneficial to the heart. “Due to their increased risk of heart disease, people with diabetes must maintain good cardiac health. Frequent exercise lowers blood pressure, promotes heart health, and lowers the risk of cardiovascular problems,” said Spoorthi.