TRIPLE POSITIVE GROUP
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Does anyone know if it is contraindicated to do chestwork for those of us with bmx and implants? Pushups, chestfly..etc? I do a little, and it does feel weird...but it doesnt hurt at all. Will I strengthen it if I continue? Or do I risk some sort of damage to implants?
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I have not done personal training since the 90's, but I still keep up on the science. It hasn't changed.
If a person can do 3 sets of 10 without hitting the sweet spot, failure, they are not building muscle...no matter how many reps they do. Maintaining, perhaps, but not building. The biological science is complex, but not so hard to understand.
The muscle building process is called "hypertrophy".
Gym or use weights at home, you put your muscles under stress by lifting weights. Your muscles should come closer to failure with every repetition you do, which means at one point, they will "give out" and you will not be able to do any more reps, no matter how hard you push yourself. (The muscles MUST undergo this stress, which means low weight/high reps just isn't going to cut it for BUILDING strength/rebuilding lost muscle.)
As the muscles come toward failure, these reps create deeper and deeper inroads through the muscle fiber, resulting in "micro-tears".
Basically, what you are doing is breaking down your muscle fibers by causing actual damage to the muscle. Your body reacts to this damage by repairing the muscles (stronger and bigger than before).
The muscle repair process is the key part in building muscle. Your body begins repairing muscle tissue when you stop putting stress on your muscles, in other words after stopping your workout. So working out everyday with weights will actually HARM a person's muscle strength/growth. A body needs recovery time, in fact most athletic organizations and AFAA all say the "down" time after muscle training (to failure) is more important than the actual lifting.
Down time for major muscle groups after failure is usually about 3 days. When I train with someone new to weights I usually recommend a M-W-F schedule for lifting. They almost always want to do more...and its hard to convince them they are harming their muscles not building them by not giving adequate resting/rebuilding time.
So a new schedule would look something like this:
Monday
*60 minutes elliptical, running, cardio that makes you sweat a lot
*Upper body, major muscle group.
-Pull downs or other exercise incorporating the majority of back muscles....starting at warm up weight (say 50 pounds) do 6 reps, rest 30 seconds, go up to 70 pounds and do 8 reps, rest 45 seconds, up to 80 pounds, do 10 reps, rest, up to 90 pounds and do 12. (This will be the heaviest you lift on this exercise that day.) Rest 45 seconds. Drop back down to where you do your 8 or 10 and do 24 reps, or failure, which ever comes first.
(Before this, the week prior to beginning, we determine what is the max amount a person can lift on one machine (or free weights) three times. If last week the highest she could pull down was 90 pounds three times, then I work back from that and would start her warm up weight 40-50 lbs, 6 reps. It is important to keep a journal to keep track of the line of muscle failure.)
So each major muscle group with two different machines, then 2 motions for each isolated muscle group. So say after pull ups and pull downs (for the back) and bench presses for pecs, then move to muscle isolation like biceps, triceps, shoulders, lower back. Each muscle group gets 2 different exercises, and each exercise goes 6,8,10,12,24 (or failure which ever comes first) reps.
*Protein intake of at least 20g within the first hour of recovery (after workout)
Tuesday
* 60 minutes cardio
NO WEIGHT TRAINING!
Wednesday
*60 minutes cardio (sweat must roll off forehead)
*Lower body workout
Again, 2 exercises for each major muscle group (squats with the Smithe machine are AWESOME) and then muscle isolation, butt, thighs, calves! (Don't forget the calves....muscle balance is very important and imbalance can actually cause injury, which is why if your working your back on Monday, there needs to be some pec work...maybe not super heavy (though I've not had any issues), but something to keep muscle balance.)
*Protein
Thursday
*60 minutes Cardio (SWEAT!)
Friday
*Cardio (SWEAT)
*Upper body weight training like Monday
The next week, on Monday you begin with lower body monday and friday, upper on Weds.
All of this can be done at home with body weight, and those exercises can be googled...eventually though, you will get strong enough that body weight isn't enough.
*Protein
Saturday
*Cardio
Sunday
*Rest
This routine combined with roughly a 1500 a day calorie intake (no less than 1200), and on the days you lift 90-100gs of protein, will shred the pounds, build the muscle..I have never seen anyone do this and not only build muscle and be stronger, but lose stubborn fat especially if those 1500 calories contain no sugar, but I don't like to get carried away....hahha
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Gee,
I have an implant on one side and TE on the other. I do all the regular pec work I did before BC. I haven't had any real issues. Sometimes the TE side gets a little tight, but that's about it.
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Angela--good luck with first chemo! I think having your husband available to help is great, so it makes sense not to do the trial. Remember to take your meds as prescribed and don't be surprised if you feel worse a few days later when the steroids wear off! Have colace and Miralax around in case.
I gained 10 lbs between diagnosis and the end of chemo, and have dropped five of it already during radiation. I plan to start working out again in a couple weeks when Rads is done. Don't beat yourself up, Brax. Do little things first, like reducing sugar or saturated fat, or walking some. We will get there!
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One more quick thing (can you tell I'm a little passionate about fitness
)...If you are a walker and usually walk on sidewalks, roads, concrete, etc.....a great way to change up your workout is to walk in the grass beside it (if possible).The more uneven the better.
Walking in grass (or sand) requires you to lift your leg just a little bit higher, and the uneven roll of the ground makes you use stabilizing/core muscles more. You'll burn more calories, and you'll "feel" it in new places the next day.
If you have bad knees, remember to always keep your knee behind your toe when leaning forward to climb hills.
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dancetrancer - Remember last month when we were talking about vitamin d and I said I started at 30, then 3 months later went to 33 and now 3 months later was expecting 36? You were hoping I'd go higher - well I am indeed at 36ng/ml! LOL, I seem to gain 1ng/ml per month. It'll be a while before I get to at least 50!0
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That's awesome Omaz! Onward and upward, each ng/ml is another step in the fight to beat back the beast! Guess it takes a long time to build up in our system.
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geewhiz I would ask your PS what s/he recommends. I forgot to ask but I know at one time he said not to. He said I still use them when I do other exercises but not to target them. That might have been because I was still healing. My PT also recommended that I not do any exercises that specifically target the pecs.0
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My PS is ok with just about everything. The only thing he noted od concern were the flyaway type weights. Doesnt want the implants to end up in the armpits he said, although he considers it more a preventative.
Tonlee and lago....sheesh...now I feel bad. I do a couple of 15 minite miles on the treadmill 4 times a week and then the weigts and machnes. But....while I like the weight work, the yoga classes, etc, I detest cardio. It is soooo boring.
I saw a lymphadema specialist last week just to check as I had a little pain in the forearm area. She thinks it is tendonitis, not LE, which is kind of what I thought. She did give me a folder with a bunch of exercises and the weight component started at 2lbs and then gradually build to ten, with three reps of ten.
I am comfortably doing ten pounds in most of the bicep/tricep machines. The one that worries me, but I keep doing it is the Sun Salutation in yoga, where at one point, in plank position, there is a lot of pressure on my arms. In fact, several of the yoga positions are like that. So far...so good.0 -
Fluff part of the reason why I power walk outside is I get to walk around the zoo, park and pond. If I'm at the gym the treadmill has a TV but the elliptical doesn't. Wearing my ipod shuffle when I work out also helps too. It will keep you moving.
Note that I say "try" 6 days a week. This week I missed 2 power walks and so far 1 strength training session. I might miss the strength train today too. My LE upper arm is still a bit sore from 2 days ago (upped the weight) so I might have to wait till tomorrow. Should be out to do the power walk soon though. It looks so pretty out.
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fluff, I hear you on the boooooring! I used to get so bored with cardio until I found a special dance fitness class. We have to learn a different routine for each and every song. I don't have a chance to get bored b/c my brain is constantly working to remember the next step. Plus we get to shake our booty and laugh and yell in class, so it's a blast. Right now, though, I'm stuck walking since I'm not allowed to work out hard while I'm getting rads...gosh, I get so BORED despite wearing my ipod. I'm also doing yoga, and I love how I feel afterwards, but making myself do it is a challenge each day. I am so much more motivated to do the dance class, b/c if I miss class, I get behind on learning the new routines and look like an idiot in class. That sure does push me to go regularly, and I like/need that pressure.
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Fluff,
That sounds like a good active work out schedule to me.
Sometimes in my passion for fitness I make others feel they aren't doing enough, or that what they're doing isn't "right". If I did that, I apologize. I do believe the most important thing is just finding something you enjoy and DOING it.
My intention in all the info was simply to show a route to building muscle. Muscle that burns fat, keeps the bones strong, and allows women to eat! lol
Yoga is a weight bearing exercise. In fact, you can get quite buff doing it, especially the more advanced moves. I can't stand the "still" time...drives me bonkers...
When I'm doing cardio, if I get bored, I know I'm not working hard enough. IT's hard to get bored when I'm trying to suck air into my lungs...lol. But music, and audio books help.
My PS let me go back to pec work 2 weeks after I healed. I thought it may have caused my TE to shift to the arm pit more...but a PS looked at it a few weeks ago and said it was a "wide" TE which is why it is over there a little bit since the last fill.
I'm just ready for this hard painful rock on my chest to go away...I've had it since October 2010.
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Has anyone ever tried kettle bell workouts? Im wondering if that would be ok with TE and after implants. Will ask PS but wondering if anyone does this.
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Shore,
I've used kettle balls. They're a great alternative to cardio/strength training to maintain your muscle mass/fitness if your short on time. You can do routines that ultimately do cardio and strength training all at once. And because your using the whole body (especially core) when using them, they're awesome for toning.
There are a few upward swing moves that might be uncomfortable, (though again I've never had an issue), but you can moodify them.
I'm not the most coordinated person in the world. I find myself slipping into sloppy form when I use the kettle balls and try to move fast enough to get a cadio workout too. It almost always manifests in sore joints the next day....but I don't know anyone else at my gym that has that problem!
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For home workouts with mostly body weight...this is my very favorite kick butt site..and it is free!!
I can honestly say when I do one of these 15-20 minute workouts, they wear me out! Beacuse they are so body weight intensive (she also has some videos with weighted bags, etc, but the body weight ones are a great place to start)..there are also great recipes...etc.
I find the site a little hard to navigate and will often go to google and type body rockers (and whatever I am interested in that day...like "body weight" exercises.)
Zuzanna is beautiful, cut, and an inspiration....
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Thx TonLee - what weight kettle have you used?
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For home workouts with mostly body weight...this is my very favorite kick butt site..and it is free!!
I can honestly say when I do one of these 15-20 minute workouts, they wear me out! Beacuse they are so body weight intensive (she also has some videos with weighted bags, etc, but the body weight ones are a great place to start)..there are also great recipes...etc.
I find the site a little hard to navigate and will often go to google and type body rockers (and whatever I am interested in that day...like "body weight" exercises.)
Zuzanna is beautiful, cut, and an inspiration....
http://www.bodyrock.tv/?s=body+weight+workouts
If you go to the bottom of the page, and click on "fit test" and watch the video...you have a great place to start with body weight exercises at home...and this woman (not Zuzu) also does modifications for beginners....IT's AWESOME!
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I've used up to 20 pounders when I am really fit, maybe a little higher depending on the workout. But since I don't keep very good form I am usually sore in the joints when I go heavier than 8 pounds.
If you're just starting out, I'd go with low weights like 3-5. There is some swinging and spinal issues and these weights likely won't hurt you if you do it wrong the first time! lol
There is a great home kettle ball by Jillian that I might get. It's adjustable so you don't have a bunch of them crowding up your work out space. I'm still deciding...since for me it usually equals sore joints.
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TonLee - Maybe I asked this before - but I'll ask again -
In PRE-menopausal women who develop ER+ breast cancer and go into permanent chemopause or have their ovaries out they usually end up with very low levels of circulating estrogen. I am just wondering if there is any research on this group of women, my question is whether adding an AI provides additional benefit over chemopause/ooph in this subgroup. Have you seen any research about that? In other words, I am wondering if ER+ bc in pre-meno women is different from ER+ bc in post-menopausal women because it develops in an estrogen rich environment to begin with. What do you think?
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Hillck - I'll be interested to see what you find. I am going to look through my articles too and I'll let you know if I find anything relevant! Are you on an AI? I am at the point of switching from tam to letrozole.
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TonLee...I really appreciate all the advice and info. I agree with doing something you love, because you look forward to it. I take a very high energy high impact kickbox class with constantly morphing cardio 3x a week. I LOVE it. But, I have been told by many that I need to slow down a bit. I work hard and play hard. So I am just beginning yoga, and finally am getting to a point months later where I dont feel bored or like I am about to pass out dizzy. Its a 90 minute bikram, which is hot hot yoga. I love it, and my bmx fallout, tight pecs and shoulders etc, seems to be getting much better. I would like to add some smart uppeer body into the mix. Ultimate goal is to be able to do pullups!! I cant wait to check the sites you mentioned TonLee!
Lago,
My ps just told me to do what felt comfortable, but it seems he has others modifying. I see my onc for BRAC testing this week, so perhaps he will have an opinion. He's been at this for moons.0 -
Well I'm on Anastrozole. I was peri-menopause before chemo. Last period 2 weeks prior to starting chemo. As I have posted before I was tested and my esterodiol levels are that of a prepubertal male (<10.0) pg/mL. So it appears it's working for me.
My onc felt at my age at the time (just turned 50 when I started the AI) and family history that there was no way I was coming out of menopause. My onc prefers AI over tamox because there are less serious SE. Even with bone density issues it happends gradually. Blood clots, strokes, uterine cancer, etc with tamox are a bit scarier IMO.
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lago - Did you have any change in your levels from before starting Anast to afterwards?0
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I didn't look at the earlier tests but with levels that low I know it changed. Here is the levels for the test for Estradiol (fat cells will produce this after menopause so given my low level I assume it's working):
Normal Male: Prepubertal <10 pg/mL
Normal female:
adult 10-50 pg/mL
Follicularl 30-140 pg/mL
Prevulatoryl 1140-365 pg/mL
Lueteal 30-175 pg/mL
Now my FST (Follicle Stimulating Hormone) was 102.6 which is considered post menopausal (23-130 mIU/mL)0 -
Omaz,
I don't remember seeing anything differentiating the two groups. I believe estrogen is estrogen and the "Difference" is really about quantity. Pre meno, more circulating estrogen in body..etc.
Once the ovaries are removed/suppressed there are secondary sources of estrogen such as the liver, breasts and adrenal glands but this secondary production is very small as compared to the ovaries. Which is why we take an AI.
Let me know if you find anything....good question, I never really thought about it.
Here are the guidelines for tx of ER+:
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Lago,
I'm looking forward to the lesser side effects frankly. The Tamoxifen really screwed my eyes up...and I've read it is actually reversible once Tamox stops.
I'm "hoping" for some joint relief as well, though I understand some women still have it (which makes me think it may just be a low estrogen issue.)
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It is a low estrogen issue. I have stiffness. It's mostly in my fingers, toes and thighs. If I keep moving and changing positions it's not too bad but if I sit for an hour or two or stand/walk for hours then once do the opposite (stand/sit) then I feel it.
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Tonlee....I admire your workouts. You did not bother me one bit. I am fairly type a, but a laidback type a, if that makes sense. My onc spends the first 15 minutes doing various breathing techniques. I spend that 15 minutes trying to focus on the breathing, which works for about three minutes, before I start thinking of thngs I need to do or reliving the days events, etc. Or, I will peek my eye open to see if everyone else is all focused. Lol. I do love it though. My daughter has the tracy anderson tapes, and as a dancer, she loves them. I like them too. As a dancer, her tapes focus on building long muscles, so not much of the heavier weights.
Geewhiz...dd loves bickram yoga too. I have so many hot flashes that I am my own bickram, I think0 -
Lago...I really admire you because if it is cold, I am not going for any kind of walk outside! It is beautiful here today and supposed to be 70 on Wednesday. That is my kind of weather!
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If it's real nasty I won't go out but this winter has been so mild that most of the time I was just wearing a tee shirt, 2 sweatshirts, 1 hoody, scarf and gloves. I wear a band around my ears. There weren't a lot of times I had to put on my puffy coat to walk. I get hot pretty quickly.
I do need to get back into the gym. April is coming and I won't walk in the intense rain but I prefer the park.
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