增強心肺功能運動 Heart & Lungs Workout | 癌症患者家居運動 Home-based Exercise for cancer survivors | [1]

【簡易家居運動第一站至第五站】內容是針對不同大肌群的代謝訓練。這組訓練有助於訓練並增強心肺功能，已有充分研究顯示，以上訓練能有效改善癌症相關疲勞感、焦慮、抑鬱，並提升身體活動能力

這組訓練有助於訓練並增強 #心肺功能 ，而透過訓練肌肉亦可以刺激骨骼生長、降低血糖、幫助控制體重、改善平衡力和姿勢，以及減輕下背部及關節的壓力和疼痛

【練習重點】
練習時間: 每個動作30秒，全長約15-20分鐘
休息時間: 每個練習之間休息10-30秒；
每完成一個循環可休息30-60秒。
重覆3-5個循環
休息時間越少越能刺激心肺功能

⚠⚠⚠ 受神經病變影響的癌症康復者 – 請留意以下運動安全指引⚠⚠⚠
敝若患者在癌症治療後，受神經病變影響，感覺可能變得不敏感而引致做運動時受傷。
【影響部位: 上肢】痺痛、癢或顫抖都會影響手部感覺。如做阻力運動訓練時應盡量避免使用啞鈴或壺鈴
【影響部位: 下肢】腿部和足部神經病變可能影響平衡力。如做伸展運動訓練時，可利用椅子或牆壁作依靠保持平衡。如做帶氧運動訓練時，可選擇固定式健身單車代替跑步機，減低因失去平衡而受傷的風險
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【Home-based Exercise video Station 1 - 5】 aim to stress all major muscle groups with metabolic conditioning. They give your heart and lungs a workout and increases endurance. These exercises has shown strong evidence in improving cancer related fatigue, anxiety, depression, and also enhance physical functioning.

This workout gives your heart and lungs a workout and increases endurance. Strengthening your muscles also stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in the lower back and joints.

【Exercise key points】
Session duration: 15 - 20 minutes
Perform each exercise in interval: (30s workout: 30s rest)
Complete 3-5 sets, with 30-60 second rest between sets.
The shorter rest between sets, the more stimulation to your cardiovscular fitness.

⚠⚠⚠ Exercise Precautions for cancer survivors with neuropathy⚠⚠⚠
Cancer treatment might damage peripheral nerves and affect the extremities of the arms and legs.
【Affected area: Upper Limb】As the neuropathy progresses, it can lead to a loss of sensation in the affected areas. When preforming Resistance Training holding dumbbells/kettlebells should be avoided.
【Affected area: Lower Limb】Neuropathy in the legs and feet may affect balance. Use Chair or wall to keep balance when performing stretching exercise. Train on stationary bike instead of treadmill to reduce the risk of injury due to loss of balance when performing aerobic exercise.

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