Need advice on exercise

muska · June 2015

Ladies, I need your input. I am post BMX w reconstruction and have sylicone implants. I resumed light exercise about a year ago. I do a 30 min session with a personal trainer - mostly muscle conditioning - once a week, one or two cardio classes in group (step zumba mostly) and a yoga class. I also walk a lot especially in the summer. My BMI has always been normal and I have no weight reduction goal although I wouldn't mind losing 2-3 lb (max.)

I am thinking about starting to increase weights I exercise with - under my trainer's supervision. He is a nice guy but has no clue about what the BMX/reconstruction surgeries do to your body. For example, I have to tell him every time that I do not want/need chest muscle exercises but do need shoulder exercises.

What types of exercise do you recommend? What weights are considered appropriate? Any input will help.

Thank you.

ShetlandPony · June 2015

Muska, if you are treated at a cancer center, you could ask your onc to refer you to the physical therapy department there, where they know about bc treatment. The physical therapist at my cancer center is helping me design a home exercise program. He tested my strength and talked to me. He was interested in knowing about activities of daily living where I can't yet do what I used to do. Then he prescribed exercises tailored to my needs and gave me a printout with diagrams. I want to build strength, endurance, and bone density without hurting myself. I'm not using weights yet. I'm keeping a record of my progress and will get more exercises at my next appointment. Maybe something like this would work for you, too.

muska · June 2015

ShetlandPony, thank you for your response. I saw a physical therapist twice after my BMX which was almost two years ago and those home exercises were very helpful. I am almost two years out however, and work out at a regular gym. I am looking for advice on how to improve my training and weight lifting in particular. I am working with 5 - 10 - 15 lb weights depending on exercise type and using training equipment for the upper body with weights from 35 to 60 lb. I am looking for advice on what I can do to improve upper body endurance, shoulders in particular. Legs are not a concern.

Flintviolet · June 2015

Muska,

Hi! I'm a personal trainer and group x instructor. An important point Shetland pony was communicating is the need to be able to do an assessment which of course your trainer did with you. I'd need a bit more info from you to feel comfortable giving direction ( some health history before your cancer diagnosis, history of working out, current problems or limitations, etc.). That being said, I can tell you what I do. I had a DBL MX and reconstruction as well. Unfortunately, I had complications on left side (I think from the radiation I had with my first round of cancer almost 5 yrs prior so I had to do a lat flap on my left side. As an avid weight lifter this has been a challenge! I understand your point about working chest and the challenge. While I don't do as many chest and back exercise as I did before, I personally still feel it's importNt to do some and I do them. Is your question what specific shoulder exercise(s) you should do because you have problems reaching over your head ? If you want to private msg me, I'd be happy to get on the phone and discus 😃

ksusan · June 2015

An evaluation from a lymphedema-certifies PT would be helpful. I have this set up for 2 weeks from now.

muska · June 2015

Thank you for your feedback, ladies.

I was in good health prior to BC diagnosis at age 54 but have never exercised regularly until I turned 50. I have always walked a lot. Bone density test before starting anastrozole was slightly above average for below waist and slightly below average in the upper body, mainly shoulders that have some osteopenia (minor.) I had BMX with immediate reconstruction two years ago and exchange to permanent silicone implants in Feb 2014 followed by radiation to the right side.

I was assessed by PT after BMX and regained full range of motion soon thereafter thanks to various stretching exercises that I did on my own through a year long treatment, so I have no problems with everyday tasks, lifting arms, etc. I was assessed for lymphedema a few times during treatment, last time in Sep 2014 and there were no problems noticed. My questions are:

1. How do I increase upper body exercise without jeopardizing implants? I had two episodes of inflammation, first - when I was undergoing chemo and had expanders, and second - last November without any apparent reason. Fortunately, both were minor and were easily taken care of by oral antibiotics. I want to be careful an avoid unnecessary risks in the future. Plastic surgeons usually recommend avoiding strenuous exercise.

2. Are there any particular exercises that you recommend for shoulders and arms?

3. What exercises should be avoided? Intuitively, I think there should be no pectoral muscle involvement, is that correct?

4. What weights are appropriate? What target weights should I have in mind considering no significant training history prior and sedantery lifestile?

5. How long an upper body training session should last? How many repetitions for each exercise?

6. How frequent should upper body exercises with weights be done? Every other day? Twice a week?

Appreciate your feedback and tips.

ksusan · June 2015

These are great questions that seem to really require a specialist consultation.

muska · June 2015

Kayb... Yes, I did ask my PS and was told to use reasonable caution, however that was a while ago and my questions were not as specific. I will be seeing my PS again in a couple of months and will definitely try asking more questions. I have no limitations otherwise.

Need advice on exercise

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