Program Goals Periodization Do's & Dont's Breathing Exercise Progression Exercise Tips... and More Phase 1 Phase 2 Phase 3 Phase 4 Beyond Phase 4: Abdominals Spinal Stabilization Lower Extremities Adjuvant Treatments Above & Beyond Equipment Sample Pages Contact Order the Book Browse the Book: Excerpts from Above & Beyond Breast cancer treatments can often result in premature menopause, weight gain, lowered metabolism, increased body fat/decreased muscle mass, and loss of bone mineral density. Above and Beyond, the final program of "Staying Abreast", addresses these issues. The workout can either be challenging or rehabilitative depending upon speed and intensity, and the exercises continue to follow breast cancer protocol. Guidance from physicians and physical therapists is recommended prior to performing the exercises. The fundamental concept of Above and Beyond is to keep the body moving continuously (aerobic conditioning) for a minimum of 20 minutes while alternating upper body exercises with lower body exercises (strength training). Benefits of this program are: Increased metabolism, increased percentage of lean muscle mass, decreased percentage of body fat, weight loss due to strength training of hip and thigh muscles, increased bone density, improved cardiovascular and cardiopulmonary fitness, and maximal results in minimal period of time (exercise economy). Alternate 5 - 10 repetitions of an upper body exercise with 6 - 20 repetitions of a lower body exercise (depending upon one's level of fitness). Walking in place can be substituted for a low intensity exercise. Climbing stairs or stepping up and down on a single step can be substituted for the high intensity segment (optional). End the workout with a 5-minute cool down and stretches. This is a sampling of exercises from Above and Beyond:   Next Page: Equipment Go to the top of this page. Back to the previous page.

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