October 17, 2018 The Skanner Portland & Seattle Page 11
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Cancer
cont’d from pg 7
and stronger
One of our first stud-
ies found that breast
cancer survivors had
lower
strength,
up-
per-body bone mineral
density and physical
function compared to
women matched for age
and weight who had not
had cancer. Many of the
breast cancer survivors
had limited their activi-
ty after breast surgery,
especially in the upper
body, and were never
advised to increase up-
per-body strength after
the surgery site or sites
had healed.
In our three-month and
six-month intervention
studies using resistance
machines for both the
upper body and lower
body, we found about a
25 percent improvement
in both upper and lower
body strength. Physical
function and quality of
life also improved, with
no adverse effects on
lymphedema, or swelling
that can occur from dam-
age to the lymph nodes,
with either the low- or
high-intensity resistance
training. Even the wom-
en who participated in
high-intensity resistance
training tolerated it well
and experienced the add-
ed benefit of increasing
muscle mass in both the
upper and lower body
after the three months of
training.
In these two studies,
women performed three
or six months of resis-
tance training on two
nonconsecutive
days
each week. In the stud-
ies, the participants
performed two or three
sets of eight to 12 repe-
titions of each exercise.
The exercises included
chest press, biceps curl,
triceps press down, over-
head press, seated row,
leg press, leg extension,
leg curls, abdominal
crunches and lower back
hyperextensions.
The
amount of weight was
increased as the women
were able to achieve 10 to
12 repetitions on all sets.
Although we did not
find increases in bone
mineral density in our
six-month training study,
the women did not expe-
rience any decreases in
these measures over the
training period. Bone
mineral density has been
shown to decrease by 1 to
2 percent each year after
menopause, and the loss-
es may be higher in the
first few years of meno-
pause in healthy women.
Therefore, being able to
maintain bone mineral
density in breast cancer
survivors is a positive
outcome, especially in
the upper body, which is
more susceptible to loss-
es due to cancer treat-
ment and disuse.
There are a limited
number of studies that
have evaluated resis-
tance training on bone
mineral density in sur-
vivors. Of those studies,
only maintenance in
bone mineral density has
been found.
In studies with healthy
premenopausal women,
women have been able
to achieve an increase
in bone mineral density
with resistance training.
The benefits are best
when resistance train-
ing is combined with
high-impact activities,
such as jumping, hop-
ping and plyometrics.
Plyometrics are exer-
cises that require one to
jump down and jump up
in one continuous move-
ment. It involves repeat-
ed rapid stretching and
contracting of the mus-
cles.
In
postmenopaus-
al women and in some
breast cancer survivors,
most increases in bone
mineral density are seen
when resistance training
is combined with medi-
cations that help to build
bone.
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loading patterns, since
unusual loading pat-
terns have been found
to be more beneficial for
improving bone mineral
density than exercises
that provide consistent
strain, like that of resis-
tance training.
This study incorporat-
ed a six-month circuit
of functional resistance
training exercises that
combined
different
high-impact
exercis-
es to provide women
with unusual loading
patterns. Exercises in-
cluded lunges, squats,
jumping jacks, burpees,
push-ups, dumbell rows,
mountain climbers, step-
ups, biceps curls, triceps
extensions, running in
place, high knee lifts and
planks. The women pro-
gressed to more high-im-
pact versions of these
exercises through the
six months. The exercise
sessions lasted 45 min-
utes and were completed
twice a week.
In this intervention,
we used a group exercise
format, as many breast
cancer survivors report
that they prefer to exer-
cise with one other per-
son or in a group setting
compared to exercising
alone.
We compared this
functional impact train-
ing program to a pro-
gram of yin yoga, or a
slower-paced yoga in
which postures are held
for longer periods, that
consisted of non-weight-
bearing stretching and
relaxation postures. We
again evaluated the ef-
fects on body composi-
tion, bone mineral den-
sity, strength, physical
function and quality of
life over the six-month
period.
We are currently an-
alyzing the data for this
project, but so far, the
results look promising.
Both the functional im-
pact training and the yin
yoga were effective in
improving lower-body
strength, physical func-
tion and quality of life.
The functional impact
training had the added
benefit of improving
upper-body
strength,
which is very important
in the breast cancer pop-
ulation. Unfortunately,
the functional impact
training program was
not effective in improv-
ing body composition or
bone mineral density.
These findings along
with previous research
highlight how import-
ant it is for health care
providers to make sure
that their patients get
involved with some type
of exercise that can im-
prove body composi-
tion, strength, physical
function and ultimately
quality of life. There are
a number of exercises
and programs available
for women to choose
from. For women who
may want to start off
with yoga and then prog-
ress to more moderate to
vigorous activity as they
feel better, our studies
provide evidence that
benefits can be obtained
safely from yin yoga and
low intensity resistance
training.
The studies also sug-
gest that women can
achieve greater benefits
with
higher-intensity
resistance training and
high-intensity
func-
tional training that in-
corporates intervals of
strength and aerobic ex-
ercises.
Lynn Panton is a profes-
sor of Exercise Sciences at
Florida State University.
PUBLIC NOTICE – REQUEST FOR
QUALIFICATIONS
Creative Services
Worksystems is seeking qualified and experienced ven-
dors to provide a variety of communication and creative
services on a project-by-project basis. The RFP will be
posted on Worksystems’ website at www.worksystems.
org until the submission deadline. Worksystems is an
equal opportunity employer/program. Auxiliary aids and
services are available upon request to individuals with
disabilities. To place a free relay call in Oregon dial 711.
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INSURANCE
More benefits on
horizon with greater
choices of exercise
In our third interven-
tion study, we incor-
porated
high-impact
exercises that provided
a variety of different
REQUEST FOR PROPOSALS
RFP 3590 - Design and Planning Services for
Riverwalk, Plaza and Viewpoint Development
Metro, a metropolitan service district organized under
the laws of the State of Oregon and the Metro Charter,
located at 600 NE Grand Avenue, Portland, OR 97232-
2736, on behalf of the Willamette Falls Legacy Project,
is seeking a qualified team of consulting professionals
to provide design and planning services for development
adjacent Willamette Falls on the site formerly occupied
by the Blue Heron Paper Mill in Oregon City, OR. The
Willamette Falls Legacy Project is a partnership between
Metro, Oregon City, Clackamas County and the State of
Oregon. Metro will act as the sole contracting authority
and administrator for this procurement.
Sealed submissions are due no later than 2:00 PM, No-
vember 20, 2018 in Metro’s business offices at 600 NE
Grand Avenue, Portland, OR 97232-2736, Attention:
Karen Slusarenko, Procurement Analyst, RFP 3590.
A mandatory pre-proposal conference will be held on
October 26, 2018 at 10:00 AM at the former Blue Heron
Paper Mill site, 427 Main Street in Oregon City, OR. Inter-
ested parties must attend the pre-proposal conference to
be eligible to submit a proposal.
Solicitation documents can be viewed and downloaded
from the Oregon Procurement Information Network (OR-
PIN) at http://orpin.oregon.gov/open.dll/
Metro may accept or reject any or all proposals, in whole
or in part, or waive irregularities not affecting substantial
rights if such action is deemed in the public interest.
Metro extends equal opportunity to all persons and spe-
cifically encourages minority, women-owned and emerg-
ing small businesses to access and participate in this
and all Metro projects, programs and services.
Metro and its contractors will not discriminate against any
person(s), employee or applicant for employment based
on race, color, national origin, sex, sexual orientation,
age, religion, disability, political affiliation or marital status.
Metro fully complies with Title VI of the Civil Rights Act of
1964 and related statutes and regulations in all programs
and activities. For more information, or to obtain a Title
VI Complaint Form, see www.oregonmetro.gov.
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