Weight training can improve your appearance — in less time than you might think.
Your friends enjoy using the weight machines and free weights at the fitness center. And you see the results of their hard work — toned muscles and an overall improved physique. You'd like to start a weight training program, but you're not sure you have the time. Think again! Weight training might not be as time-consuming as you think.
Take time to rest
To give your muscles time to recover, rest one full day between exercising each specific muscle group. Many people choose to work the major muscle groups at a single session two or three times a week. If you'd rather lift weights every day, plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.
For most people, short sessions just two or three times a week are more practical than extended daily workouts. "You don't have to be in the weight room for 90 minutes a day to see results," Dr. Laskowski says. "You can be there 20 to 30 minutes two to three times a week and see significant improvement."
Reap the rewards
Lean muscle mass naturally decreases with age. If you don't do anything to replace the muscle loss, it'll be replaced with fat. But weight training can help you reverse the trend — at any age. Studies show that weight training and other types of strength training can improve quality of life and the ability to complete daily tasks for adults even in their 80s and 90s.
As your muscle mass increases, you'll be able to work harder and longer before you get tired. You'll maintain joint flexibility, increase bone density and better manage your weight. You may even improve your mental health and reduce the risk of depression — all heavy reasons to include weight training in your fitness program.
Symptoms
DCIS usually has no outward signs or symptoms. However, some women may have a breast lump or nipple discharge associated with DCIS. Most often, though, DCIS is found on a screening mammogram, in which a radiologist identifies microcalcifications — tiny groups of calcium deposits — that indicate the presence of breast cancer. The microcalcifications appear on a mammogram as irregularly sized and shaped clusters of white spots.
Risk factors
In general, the factors that put you at risk of developing DCIS are the same as risk factors for developing invasive breast cancer.
Things that increase your risk of DCIS include:
- Older age
- Personal history of benign breast disease, such as atypical hyperplasia
- Family history of breast cancer
- Never having been pregnant
- First pregnancy after age 30
- Genetic mutations, such as in the BRCA1 or BRCA2 genes
It's unclear whether postmenopausal hormone therapy puts you at greater risk of developing DCIS, but most reports haven't found an association between the two.
Tests and diagnosis
Mammography is the most beneficial tool in identifying DCIS. Because DCIS may be present in your breast even though you can't feel it, getting regular mammograms can help identify microscopic breast changes that might be associated with DCIS. The American Cancer Society recommends screening mammograms once a year for all women beginning at age 40.
If your radiologist identifies suspicious areas on your mammogram, such as shadows or bright white specks (microcalcifications), he or she will likely recommend a breast biopsy to evaluate that breast tissue.
You may undergo one of these biopsy procedures:
- Core needle biopsy. A radiologist or surgeon uses a hollow needle to remove tissue samples from the suspicious area. As many as 15 samples, each about the size of a grain of rice, may be taken then sent to a lab for analysis.
- Stereotactic biopsy. This type of biopsy also involves removing tissue samples with a hollow needle, but with the help of stereo images — mammogram images of the same area obtained from different angles — in finding (localizing) the area of concern.
- Surgical biopsy (wide local excision or lumpectomy). If results from a core needle biopsy or stereotactic biopsy show areas of increased cell growth (atypical hyperplasia) or DCIS, you'll likely need a surgical biopsy to remove a wider area of breast tissue for analysis. Surgical biopsy for DCIS can determine whether or not you also have invasive breast cancer.
Coping and support
Any cancer diagnosis can be overwhelming and scary, even if it's a noninvasive, treatable form of cancer, such as DCIS. To better cope with your diagnosis, it may be helpful to:
- Educate yourself. The more you know about DCIS and your treatment options, the better prepared you'll be to make the best choices. Asking questions of your doctor or other members of your medical team is a good place to start. There are also excellent books on breast cancer and many reputable resources on the Internet. Be sure to look for the most current information because breast cancer treatments change rapidly. It may also help to talk with women who have been through a similar experience.
- Get support when needed. Don't be afraid to ask for help or to turn to a trusted friend when you need to share your feelings and concerns. Talk with a counselor or medical social worker if you need a more objective audience. Join a support group — in real life or online — of women going through a situation similar to yours.
It may take time to sort through your emotions, but you can still be in charge of your life and participate actively in decisions about your treatment.
Last Updated: 02/16/2007
