Prescribed chemotherapy, what to do?

Answer; targeted physical activities is an essential part of treatment.

This is the time and opportunity to help your body a lot, by including physical activities in your routine 3-5 times a week, every week! The goal is to impact physiological processes (at cellular level).

Where to start!

Warm-up phase– prepares for transition from rest state to higher intensity activity. The most important task is to raise the body temperature (it gets warmer)! We always start with a 5-10 minutes of low-intensity aerobic exercise (walking, brisk walking, jogging, Nordic walking, riding a bicycle). By including light dynamic stretching (circling the shoulders, hip joints, ankles, swinging legs while leaning against a wall, it is important to focus on the joints and muscles that will be involved in the activity). In the strength training part, use a light weight, lifting it in ~10 repetitions before doing the specific exercise.

Aerobic load (heard, blood vessels, lungs). A walk, slow/faster jogging, Nordic walking, riding a bicycle, treadmill, elliptical trainers.

During chemotherapy, 20-45 minutes of continuous aerobic load (within 50-90% of the maximum heart rate) or in form of intervals (4 minutes of higher intensity, 3 minutes of lower intensity) 2-5 times a week, with respect to how you feel and adapting the intensity.

Muscle strength part (bones, muscles, nervous system).

Preferably includes 4-8 different exercises with 1-3 minute pauses between sets, for the large muscle groups (legs, back, upper extremity muscles). Each exercise is performed for 1-4 sets with 4-10 repetitions in each set, by applying 60-90% intensity of one repetition maximum! Squats, dumbbells of various weight.

Range of motion exercises.

Perform 2-4 repetitions, 10-30 seconds of stretching (legs, back, shoulders, and chest muscles).

Cool-down phase.

Gradual restoration after higher load, it is important to gradually lower the intensity. The goal of cool-down is to adapt/calm down blood flow circulation, stabilise blood pressure closer to that of rest state, release heat, drain metabolic end-products. For example, a low-intensity walk/jogging for 5-15 minutes. Light stretching after strength training.

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Prescribed chemotherapy, what to do?

Answer; targeted physical activities is an essential part of treatment. This is the time and opportunity to help your body a lot, by including physical activities in your routine 3-5 times a week, every week! The goal is to impact physiological processes (at cellular level). Where to start! Warm-up phase– prepares for transition from rest...

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Prescribed chemotherapy, what to do?

Answer; targeted physical activities is an essential part of treatment. This is the time and opportunity to help your body a lot, by including physical activities in your routine 3-5 times a week, every week! The goal is to impact physiological processes (at cellular level). Where to start! Warm-up phase– prepares for transition from rest...

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