October is Breast Cancer Awareness Month. A new study conducted by Oregon State University examines the issue of staying motivated to exercise by breast cancer survivors. According to this study, more than 40% of breast cancer survivors do not get enough exercise after leaving their treatment program despite evidence suggesting that regular exercise reduces the risk of breast cancer recurrence. The study found that women with high self-confidence in maintaining a regular exercise routine were more likely to stay active.
With that goal in mind, Carlos Rivas, Exercise Physiologist and Professional Personal Trainer will be offering a course on boosting your self-confidence to promote exercise adherence.
Boosting Self Confidence
·Seek the advise of a competent and confident exercise professional
·Develop a highly individualized exercise program based on your needs and abilities (provides framework for gradually increasing intensity and duration).
·Establish your specific motive to exercise
·Identify individualized, attainable goals and objectives for exercise
·Identify network of friends and family who support your exercise habit
·Emphasize variety and enjoyment in the exercise program
·Establish a regular schedule for exercise
Before You Start: Safety Precautions
If you are planning to increase your physical activity or start an exercise program you must answer these questions. The PAR-Q (Physical Activity Readiness Questionnaire) is the gold standard in fitness safety, used by doctors, trainers, and fitness clubs. Usually comprised of 5-7 questions, it can help rule out any underlying health concerns that could worsen with exercise. Answer yes or no to the following questions.
Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
Do you feel pain in your chest when you do physical activity?
In the past month, have you had chest pain when you were not doing physical activity?
Do you lose your balance because of dizziness or do you ever lose consciousness?
Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity?
Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
Do you know of any other reason why you should not do physical activity?
If you answer YES to any of the questions on this list, you must check in with your doctor and get cleared for exercise before you start.
Likewise, if you have any chronic medical conditions (such as diabetes, high blood pressure, or arthritis) or risk factors (such as smoking or being more than 20 pounds overweight), and have not discussed exercising with your doctor, you should do so before beginning. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can tell you about.
And always remember the golden rule of exercise safety: start slowly, and build up the intensity and duration of your exercise gradually.
When to Stop: Warning Signs
A certain amount of discomfort during exercise is normal and inevitable-after all, you are challenging your body to do more than it is accustomed to. And you can expect to have some sore muscles after a workout; often the soreness doesn't show up until a day or two later.
But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you:
Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm
Feel dizzy or sick
Break out in a cold sweat
Have muscle cramps
Feel sharp pain in your joints, feet, ankles, or bones
Notice that your heart starts racing or beating irregularly
If you start to experience these problems during exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and fainting. However, in cases of severe and sudden pain, stop immediately, seek help, and follow up with your doctor.
Gyms & Trainers: What to Look For
If you do some of your exercise in the gym, whether on your own, in group classes, or with a personal trainer, there are some simple precautions you can take to keep yourself safe:
-Make sure the gym's trainers and instructors have been trained and certified by a reputable, national certification agency, such as ACSM, NSCA or NSCA. They should also hold current CPR and first aid certifications, so they can take action if an emergency occurs.
-Ask the gym staff about the emergency action plan (every gym should have one and the employees should know its details) and equipment they have on hand, such as a basic first aid kid and an AED (Automated external defibrillator).
-Tell the personal trainer who works with you about your limitations or medical conditions. Well-trained personal trainers should ask about this at the beginning of your first session and be able to offer modifications.
-If you don't understand the instructions given, or the proper way to do an exercise or use a piece of equipment, always ask first. Improper technique or body position is a major cause of injury.
Know Your Limits & Your Needs
A big part of exercise safety is prevention. Your body will protect itself from injury when you give it the food, water, rest, and attention it needs to operate at its best.
SEMINAR:
Join us on Monday, October 29th at 4 p.m for a special seminar that will get you started towards accomplishing your goals.
Proformance Fitness, 2041 River Road, Louisville, KY 40206
Reservations: call 502.895.3472
Fee: $5.00 per person/all proceeds will benefit Gilda's Club of Louisville.
Website: www.proformanceresults.com Â
About Carlos Rivas:
Carlos Rivas, MS, CSCS, ACSM-CPT is the Founder and Chief Executive Officer of FitCorp, a highly individualized worksite wellness company, Director of Fitness and High Performance Coaching for FitCorp. He holds bachelor's degrees in exercise science and sports medicine, and a master's degree in exercise physiology.
He is a Certified Strength and Conditioning Specialist, National Strength and Conditioning Certified Personal Trainer, American College of Sports Medicine Certified Personal Trainer, former director of one of the nation's top 10 personal training programs, conditioning instructor for the University of Louisville Exercise Science Program, and has more than 15,000 hours of personal training experience.
Carlos can be reached by phone at 502-741-9428 or by e-mail at carlosfitpro@gmail.com Â
