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Gabriel Rivera
Gabriel Rivera

Home Based Workout Programs


Citation: Lee MK, Kim NK, Jeon JY (2018) Effect of the 6-week home-based exercise program on physical activity level and physical fitness in colorectal cancer survivors: A randomized controlled pilot study. PLoS ONE 13(4): e0196220.




home based workout programs



Recently, a meta-analysis including 87 patients from 3 randomized controlled trials provided strong evidence for short-term improvement in physical fitness after exercise interventions in colorectal cancer survivors compared with controls [11]. However, further evidence regarding the efficacy and safety of exercise interventions for colorectal cancer survivors is required. Although most cancer patients agree that participation in exercise is important for their health, many patients experience difficulties in finding and affording a supervised exercise program tailored for cancer patients. One of the ideal solutions to increase physical activity and exercise participation is the development and providence of home-based exercise programs. There are limited information on feasibility and efficacy of a home-based mixed aerobic and resistance exercise program for colorectal cancer survivors. Therefore, the purpose of this study was to examine the feasibility and efficacy of the 6-week home-based exercise program with regard to physical activity level and physical fitness in stage II to III colorectal cancer survivors.


The present study examined the feasibility and efficacy of the 6-week home-based exercise program for colorectal cancer survivors. It was hypothesized that the program would significantly increase physical activity level and physical fitness in such patients. As hypothesized, our home-based exercise program significantly increased physical activity levels and significantly improved physical fitness. The fact that the exercise intervention was home based without supervision and that a significant improvement in physical activity level and physical fitness was seen within only 6 weeks is very intriguing.


This simple (read: nonvibrating, untextured) foam roller may seem a little basic, but that actually makes it perfect for a home gym setting. Praised by reviewers for its durability, this foam roller is firm enough to target soreness in the shoulders, legs, neck and back. Use it before or after a low-impact workout or a high-impact workout. You can also easily use it with other home exercise equipment, such as a stability ball or ankle weights.


  • /g, '') %>More FromBest Workout Plans for WomenWhat exactly is LISS & what is it good for?The complete strength training guide for beginners Advertisement - Continue Reading Below25 exercises to build a strong AF core from homeYour no-nonsense guide to dealing with back fat9 Free weights exercises that promise results8 Best tricep exercises for strong upper armsAn exclusive 14-day kettlebell workout plan51 Home Workouts to Sweat, Stream & Save for LaterWH's 4-Week Functional Fitness Plan Has ArrivedThese Are The Workouts 40 A-List Celebs Swear By

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Each of the High Intensity Strength with Kayla workouts include rep-based supersets to build your strength and higher intensity time-based trisets to challenge your fitness. The exercises are designed to use a combination of large gym equipment, free weights or just your bodyweight.


The Express Full Body Cardio workouts can be done at home in 25 minutes or less and are optional for the full duration of the program. There is also a warm-up and cool down to complete before and after each workout.


Low Impact Strength with Kelsey includes time-based and rep-based strength training you can do at home using dumbbells. You will maximise your training with minimal equipment as you learn fundamental movement patterns with weights.


The program begins with three resistance workouts each week, increasing to four workouts in the later weeks. Just like the other Sweat programs, there are two to three low-intensity or high-intensity cardio sessions, as well as two recovery sessions.


In the Beginner weeks and the first four weeks of the PWR at Home program, there are three resistance workouts to complete. From Week 5, you will complete four weight-based workouts each week. Depending on which you are in, there are up to seven resistance workouts to choose from.


While you can complete the workouts at home, you will need some basic equipment to help you increase your strength. The equipment chosen for PWR at Home includes items most home gym setups already have or are inexpensive to purchase.


The express workout includes circuits that will get your heart rate up at home in 15 minutes using just a resistance band, and there are also two LISS (low-intensity steady state) cardio sessions and an optional HIIT cardio session.


BUILD is a gym-based powerbuilding program that focuses on lifting heavy weights with correct technique while developing your muscle mass. Each specialised weight-lifting workout is designed to help develop discipline, strength and confidence on the journey to peak performance.


LIFTING at Home brings weight training into the home environment. Using a few key pieces of home gym equipment, each workout will guide you to develop and refine the key movement patterns of weight lifting, maintain muscle size and build core strength.


During Weeks 7-15, the total number of exercises in target area workouts will increase every three weeks to ensure that you continue to gain strength and muscle.From Week 16, the weekly goals increase to four, with five sessions available and the workout splits change to focus on high rep upper and lower-body sessions and low rep upper and lower-body sessions. Each workout begins with a strength pyramid followed by a hypertrophy circuit, time-based conditioning section and ends with an abs superset.


The same as other gym-based Sweat programs, you should choose a weight that feels challenging, but still allows you to comfortably complete the stated number of reps for each exercise. A good starting point is to select a weight that feels around a 7 out of 10 in difficulty. You can keep track of the weights you use by logging them during each workout.


FIERCE at Home enables you to train like a warrior, with strength and high-intensity workouts that you can do at home! Designed for the unpredictable modern life, Chontel Duncan created this program to provide you with options to keep you moving towards your fitness goals.


This program has been designed for women who train in a gym-based environment (or have a great home set-up!), using a combination of machines and free weights to help you build muscular strength and definition while reaping all the amazing benefits of strength training.


Bodyweight Strength with Anissia includes time-based strength training and bodyweight circuits you can do at home. You will learn the fundamentals of movement in workouts you can do at your own pace while you build a fitness foundation.


The first four weeks of Low Impact HIIT with Samantha include time-based and rep-based workouts you can do at home. You will be able to work up a sweat and build endurance and strength with short, effective workouts.


From Week 5, all workouts become time-based so you can control the intensity, and range from 20-25 minutes. A circuit-based HIIT Cardio workout is also introduced and replaces the existing Tabata workout.


Strength & Cardio with Marilyn blends cardio with strength-based movements in time-based and rep-based workouts you can do at home, using dumbbells and a chair. You will get more out of your workout time with combined training styles.


Each week you can choose from three 15 to 30-minute bodyweight workouts, for ultimate flexibility. The workouts include cardio-based movement and bodyweight strength exercises that will help you feel fitter, stronger and more empowered.


The Axle barbell can be used to contort your body into all sorts of weird and wonderful workout positions during a huge variety of live and on-demand sessions. Each home workout is led by a certified instructor in a way that seems both private and interactive. A soon-to-be essential to your health routine, the Axle makes physical workouts something to look forward to.


Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout. ACE Certified Professional Ted Vickey offers these 25 moves to help you stay on track, no matter where you find yourself. Using only your own body weight,these versatile moves can help you create a total-body at-home workout that fits your needs and abilities.


Your butt is the largest muscle in your body and a major source of power for many of your movements. With Daily Butt Workout, you can strengthen this mighty muscle through 5- to 10-minute daily workouts that target your lower half. Another big perk? All of the moves (like donkey kicks, single-leg glute bridges, and plank heel lifts) can be done pretty much anywhere, for an easy at-home workout.


The kettlebell can be a great strength training tool, but to reap its benefits (and stay safe in the process), you need to know how to wield it correctly. This app offers 45-plus kettlebell exercises and five workout programs with a voice coach and high-def video demos to guide you along the way.


Based on the popular boutique fitness class in NYC, this dance-based program includes options for pre- and postnatal bodies, long and short durations, different goals and different body parts. All designed by celebrity trainer Megan Roup, this is the workout for lengthening and strengthening.


Aaptiv (free Apple Podcast access; free seven-day trial period for $99 annual subscription; monthly subscription with no free trial, $15)The subscription-based audio-workout app Aaptiv has released a selection of its workouts and meditation sessions for free on Apple Podcasts. Expect circuit training, a few yoga flows, and sleep-focused meditation. Aaptiv is also offering 50 percent off its $99 annual subscription, though there is no free trial with that deal.


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