Long story short, the more often the better! However we understand you may not physically feel that you are at this level and/or the cost to maintain regularity with us is too great.
However, it is our hope to create a space where you can thrive and begin to create an autonomous mindset about exercise. While we are here to guide you and hope we will work together for an extended period of time, we also want to create positive behavior change that will carry over outside of our facility. This way you can learn to move confidently and effectively without needed supervision in the gym or at home!
The current 2019 ACSM Guidelines for Cancer survivors suggest a minimum of 150 min/week of aerobic exercise and 2x/week of full body resistance training.
We have found that most individuals struggle with resistance training and lack the knowledge and physical tools to perform this on their own. Generally speaking, a survivor's weekly exercise routine may look something like this:
Monday: 1 hour session at Volv survivorship (30 min walking on the treadmill and 30 min resistance)
Tuesday: 2x 15 min outdoor walk at home (30 min total for aerobic)
Wednesday: 1 hour session at Volv survivorship (30 min stationary Bike and 30 min resistance)
Thursday: 30 min bike ride
Friday: 1 hour session at Volv survivorship (30 min Elliptical and 30 min)
This may be different for everyone depending on where you are at in your health and fitness journey. Some patients may start with just 2x/week doing 30 min sessions for resistance training and then doing all aerobic exercise on their own time. This will be further established at your initial consultation as we pin down what routine may be best for you. We will regularly reassess where your physical fitness is at and if we need to scale up or down based on performance.