Endurance training examples during and after cancer diagnosis
Doing endurance training (ET) is easier than you might think! Indeed, walking is a type of ET that can be a part of your daily routine and can have a great impact on your health (1). The same goes for other forms of ET such as cycling, swimming, rowing, etc.
Here are some tips for your ET workout plan:
Here are some tips for your ET workout plan:
- If not accustomed to ET, walking should be your first choice of exercise due to its simplicity, because there is no equipment needed and a low chance of injury. To make it more challenging, pick your pace up and proceed with brisk walking and/or increase the distance covered during the ET session. You can also choose to walk uphill which would make your ET even more challenging. Feel free to seek your walking buddy to make your walk more pleasant.
- Cycling is certainly more challenging and a skill that must be learned. If there is a need to catch up here, take the time to do so and always think about your safety. Start on the flat ground and gradually increase the duration of your ride. Then hill rides can be the next step in your cycling journey. It is of utmost importance to wear protective gear like a helmet.
- Swimming requires that you have learned it in swimming lessons. Here, too, possible gaps must be closed in advance. It is excellent for endurance training that is easy on the joints. First, start with increasing the duration of training and then the difficulty levels by doing sprints, practicing in different swimming styles or even using weight vests.
- Rowing is the most skill demanding ET of all activities previously mentioned. Thus, this activity is recommended only for advanced level individuals who are experienced in various forms of physical activity and importantly know how to swim in case of an emergency. Again, start slowly, i.e., row in pairs at first (with someone more experienced than you) and then, when you feel comfortable and confident, proceed to row alone.
While methods are many, the concepts are few. Gradual exposure to increasingly challenging ET is key to reaping all the benefits of this form of exercise (2). Remember, the goal is to accumulate at least 150 minutes of moderate intensity aerobic activity per week OR vigorous intensity aerobic activity for a minimum of 20 minutes three times a week. To make your ET more fun, switch up the modalities from time to time to increase the adherence to your ET program. In that way, you will target multiple major muscle groups and get the most out of your ET (3). To track progress, use your smart watch and smart phone and adjust the duration and intensity accordingly.
Author: Nemanja Lakicevic
References
- Hanson, S., & Jones, A. (2015). Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. British journal of sports medicine, 49(11), 710-715.
- Kelly, P., Kahlmeier, S., Götschi, T., Orsini, N., Richards, J., Roberts, N., ... & Foster, C. (2014). Systematic review and meta-analysis of reduction in all-cause mortality from walking and cycling and shape of dose response relationship. International journal of behavioral nutrition and physical activity, 11(1), 1-15.
- Lahart, I. M., & Metsios, G. S. (2018). Chronic physiological effects of swim training interventions in non-elite swimmers: a systematic review and meta-analysis. Sports medicine, 48, 337-359.
