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An Ab Exercise For Everyone
I don't have much of a problem with belly pouch or bulge, since
I've been doing one ab exercise or another for most of my life
to make my abs flat.
But most of you haven't done any kind of ab exercise recently or
ever in your life so you...
Arthritis Exercise, Three Tips
Maintaining joint mobility, range of motion as well as strength with the help of exercise, is important in arthritis.
Exercise has been shown to improve quality of life, and maybe even help in relieving pain/ discomfort.
There are no universal...
Exercise Free Pilates Winsor With Resistance Band
Have you ever tried exercising free Pilates Winsor with the use of the resistance band? What kind of feeling have you earned? These are just among the questions surrounding the techniques involved on how to exercise free Pilates Winsor with...
Weight Loss - Why An Exercise Plan is the Trick
Many people look for quick fixes to their weight problems - patches, pills, miracle diets, and the like. They expect to have a fast, rapid result, and in the end are disappointed when the pounds come back after a few weeks. These diets aren't all...
What Are The Main Benefits Of Trampoline Exercise ?
Many people might look at someone bouncing on a trampoline and wonder what all the excitement is about. But the truth is, trampolines are great for physical fitness of children and adults, as well as for influencing other things such as balance. ...
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Exercise And Breast Cancer
Taking every opportunity to distribute my marketing material for my new book, I stopped by a children’s clothing store one Sunday afternoon. Upon leaving the parking lot, my six year old son caught a glimpse of “those ribbons with two lines”. In my half-engaged attention, I acknowledged his observation that there were “more than three” on this one particular car. From his persistence to gain my feedback, I began to focus on our conversation. I informed him that I was not exactly clear of what he meant by the description of this two-lined ribbon. “You know…the red one…the boob problem…and the…”. Ground zero! I realized that he was speaking of the Awareness Ribbons that so emphatically adorn various vehicles these days. I started to chuckle at his innocence in remembering my recent 15-minute explanation of breast cancer as “the boob problem”. After we enjoyed the moment, I struck a more serious note to remember that the disease is far from funny and can leave heartache and devastation in its vicious path. In fact, according to Dr. Susan Love, breast cancer affects 110 women every day.
My first encounter as a Personal Trainer with a recovering breast cancer client came quite a few years ago and meeting her was quite an experience. If you have ever met a breast cancer victor you will notice that their eyes reflect a beautiful understanding of life. My encounter with my client came while I worked at a swim and racquet club. Even the way she approached me was filled with grace. Wanting to strengthen her body after the illness, she inquired about a weight training routine. She had a beaming, yet subtle smile with each simple question that she asked of me. To look at her would never disclose of her recent pain. Her hair was a typical short style of a middle-aged woman and her legs still presented the years of tennis that kept her fit. I was honored to take the position as her trainer and we worked together on a program toward rebuilding her body for not only the purpose of strength and endurance, but to attain a touch of inner peace as well.
Recovery from breast cancer is not so different a program than simply exercising to avoid such a catastrophic event in a woman’s life. If you have followed fitness for any amount of time, visited your doctor or taken a class in school, the informative path to righteous living is well paved with getting the blood flowing and the heart pounding. In turn, you increase your chances of avoiding disease (heart-related, cancer, diabetes). Likewise, if you have successfully battled the disease and yearn for a method of attack against it recurring or simply want to lessen the unpleasant after affects, the all-knowing finger will be pointing in the same direction…the local gym. Even as early as the 1980’s, research was proving that aerobic exercise improved fatigue levels and nausea in post cancer patients. Fast forward to present and the benefits have multiplied over the years. Subsequent studies indicate that weight training, aerobic exercise, and fitness emphasizing mind and body (i.e.,
yoga) all have a substantial impact of up to 25-50% improvement on pain, fatigue, overall optimism, the general fitness level of the individual and how much a person can improve their quality of daily life, complete with energy-draining tasks.
It is clear that exercise plays a tremendous role in helping breast cancer survivors feel better. So what are the details of program design? First and foremost, you want to stay clear of stress on the surgical or stitched area. Next, and just as important, begin with the usual 10-15 minute warm-up, no matter if you are doing weight training sets, a cardio routine or a number of yoga poses. It is after this warm-up that variety begins. For resistance/weight training exercises, you will want to start the initial phase of your program with a lowered weight volume but with up to double the repetitions. Elastic tubing and bands are also a good start for the first phase. Though you may not be directly working the muscle tissue in your surgical area, many muscles work together in stabilizing another muscle’s contraction. The lesser weight will insure that your wound is not overexerted to soon. The standard 2-3 sets are appropriate with 15-20 repetitions.
Another area of exercise is that of cardiovascular training. Cardio machines such as the treadmill or elliptical machines are acceptable and can be used for 3-4 days per week. In your initial phase of a recovery fitness routine, you may want to follow an interval program where you begin the session with a higher-intensity minute followed by a low-intensity minute totaling up to thirty minutes. As your condition improves, you can reduce your low intensity minute to 30 seconds and eventually eliminate it all together.
Finally, mind and body exercises such as yoga go a step further in fitness. Not only are you strengthening your body, you are also tapping into inner peace with each slow and controlled breath. Ideal for achieving relaxation, this type of training can be utilized for as little as 5-15 minute a day and still present positive results.
While breast cancer awareness has reached far heights as that of former president, Bill Clinton, who signed the Breast and Cervical Cancer Prevention and Treatment Act of 2000, it does not stop the fact that the disease continues to take more and more lives. While a cure is currently elusive, preventative measures are not. Engaging in a fitness program that includes healthy eating, routine exercise and positive mental development is a safe bet of increasing longevity.
About The Author
Sherri L Dodd is the creator and author of Mom Looks Great - The Fitness Program for Moms. She is an ACE-certified Personal Trainer, Lifestyle & Weight Management Consultant and Kickboxing Instructor with over fifteen years of exercise experience. She has lectured to groups on her fitness plan and is a freelance writer on the topics of fitness and general nutrition as well as the humorous side of motherhood.
momlooksgreat.com
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Exercise at About.com |
Offers fitness and exercise related links, articles, information, and discussions. |
exercise.about.com |
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American Council On Exercise |
Fitness Certification and Education: The American Council on Exercise (ACE), a non-profit organization, promotes active lifestyles by setting certification ... |
www.acefitness.org |
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Physical exercise - Wikipedia, the free encyclopedia |
Physical exercise is the performance of some activity in order to develop or ... Frequent and regular physical exercise is an important component in the ... |
en.wikipedia.org |
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Why Exercise Is Cool |
Tells why exercise is important and explores the many benefits of physical activity. |
www.kidshealth.org |
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Kids and Exercise |
When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and ... |
www.kidshealth.org |
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Fitness Fundamentals |
It is influenced by age, sex, heredity, personal habits, exercise and eating practices. ... How often, how long and how hard you exercise, and what kinds of ... |
www.hoptechno.com |
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MedlinePlus: Exercise and Physical Fitness |
National Institute of Arthritis and Musculoskeletal and Skin Diseases The primary NIH organization for research on Exercise and Physical Fitness is the ... |
www.nlm.nih.gov |
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MedlinePlus: Exercise for Seniors |
Pictures/Diagrams; Slide Show: Balance Exercises Improve Stability, Help Prevent Falls (Mayo Foundation for Medical Education and Research) ... |
www.nlm.nih.gov |
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Exercise: A Healthy Habit to Start and Keep -- familydoctor.org |
Information about exercise from the American Academy of Family Physicians. |
familydoctor.org |
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Welcome to ::-:: Exercise, Fitness and Leisure |
Information on various aspects of exercise and fitness and providers of sporting, exercise and leisure equipment. |
www.exercise.co.uk |
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ExRx (Exercise Prescription) on the Net |
Fitness and exercise information including diet, nutrition, exercise, sports and weight training. Includes a muscle directory. |
www.exrx.net |
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Weight Training, Exercise Instruction & Kinesiology |
Weight training and kinesiology reference with many animated weight training exercises, stretches, plyometric movements, and illustrated muscles. |
www.exrx.net |
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Exercise & Fitness |
Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Whether it is a structured exercise ... |
www.americanheart.org |
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Howstuffworks "How Exercise Works" |
Exercise creates a set of responses in your body, whether you work out regularly or not. Find out how these responses can be enhanced by training. |
www.howstuffworks.com |
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Exercise and Diabetes - American Diabetes Association |
The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard, especially if you've been ... |
www.diabetes.org |
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NIHSeniorHealth: Exercise for Older Adults - Table of contents |
See the Exercise Stories. Exercise for Older Adults Table of Contents. Benefits of Exercise · Safety First · Exercises to Try · Charting Progress ... |
nihseniorhealth.gov |
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Exercise to Improve Your Body and Your Brain |
My comprehensive exercise guide. ... The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a ... |
www.mercola.com |
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FitnessOnline.com - Exercise Health Nutrition Advice Weight Loss |
FitnessOnline.com - expert advice on exercise programs, diets, weight loss, muscle gain, vitamins, supplements & strength training. |
www.fitnessonline.com |
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Table of Contents |
Exercise: A Guide from the National Institute on Aging ... Chapter 2: Is It Safe for Me to Exercise? ... Chapter 4: Examples of Exercises to Do at Home ... |
weboflife.nasa.gov |
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Exercise Physiology Page for the MAPP |
Aging, Exercise and Short Term Power · Principles of Training- Revisited · The Time Course of Training Adaptations · Understanding Interval Training ... |
home.hia.no |
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