Cancer Prevention – One Workout At A Time

By: Brian Kridler, Director of Fitness Services and Personal Trainer at Oxford Athletic Club

In recent studies, just 30 minutes of exercise 3-4 times a week may lower your risk of developing breast cancer by 30-50%. Breast Cancer Awareness month focuses on exercise as a means to promote overall wellness and lowering your risk of breast cancer. We want to inspire people to adopt a healthier and more active lifestyle.*

Many classes help rejuvenate the body in a cardiovascular aspect and also in a mind-body aspect.

When referring to the mind and body aspect of fitness, we typically think of Yoga and Pilates. We don’t often realize that other forms of exercise can benefit the mind and body differently. Below are examples of other classes that you might want to try and add to your overall wellness.

Stretching

Stretching exercises are essential to help your range of motion. Yoga has been found to increase range of motion, reduce pain and swelling, improve fatigue and quality of life.

Yin Yoga: A slow-paced style of yoga with postures, or asanas, that are held for longer periods of time.

Tai Chi: An art embracing the mind, body and spirit – Originating in ancient China, tai chi is one of the most effective exercises for health of mind and body.

Warm Yoga With Meditation: Traditional yoga postures done in a warmer environment for added muscular release and flexibility with an added 10-15 minutes of meditation.

Cardiovascular Training

Aerobic training is a necessary program component for increasing cardiovascular fitness.

Boxing: Boxing workouts can burn as much as 1000 calories per hour. This class is an all-out Burn! 11 rounds of High intensity work will consist of boxing, strength training using med balls, dumbbells and kettle bells, and 2-3 rounds of core work.

Bodycombat: A high energy martial arts-inspired non-contact workout. In the class you’ll learn how to punch, kick and strike your way to superior fitness and strength.

Zumba: Is an aerobic fitness program featuring movements inspired by various styles of Latin American dance, such as merengue, salsa, mambo, rumba, flamenco and calypso, perform mostly to Latin American dance music. Music selections include both fast and slow rhythms to help tone and sculpt the body.

Strength Training 

Increased strength of bones, muscles and connective tissues. Increased strength decreases the risk of injury.

Pilates: The Reformer, Chair and Tower are all utilized during class. Exercises are performed using the progressive resistance of springs and can give a complete conditioning and flexibility workout for all fitness levels, with a focus on balance and symmetry.

PiYo: A unique program designed to build strength and flexibility. Challenging and fun choreography developed to make participants sweat.

Aqua Fitness: Uses the waters’ 12% resistance to stretch, tone and strengthen muscles.

High Impact Training 

Incorporating high-impact movements in combination with strength training may produce additional benefits for you compared to just resistance training alone.

Oxford Fusion: Is a total body aerobic and anaerobic training session designed for intermediate to highly conditioned individuals. Participants will train using various training equipment, such as Bosus, dumbbells, kettlebells and TRX straps.

Barre: A fun, dynamic, dance inspired class with a combo of Yoga, Pilates and Ballet inspired moves. Series include arm weights, barre work, core work, and stretching. Get ready to shake your booty at the barre!

Tabata: Is a high-intensity workout protocol that has fitness and weight-loss benefits. You push yourself as hard as you can for 20 seconds and rest for 10 seconds, you typically complete eight sets. Short bursts of high intensity exercise have been proven to build lean muscle, while improving muscular endurance.

*sources

https://www.mdanderson.org/prevention-screening/manage-your-risk/physical-activity.html

https://www.ncbi.nlm.nih.gov/pubmed/31383718