30 minute weight lifting programs

Main Outcome Measures Incident BCRL determined by increased arm swelling during 12 months (≥5% increase in interlimb difference). Equivalence margin was defined as doubling of lyphedema incidence. Objective To evaluate lymphedema onset after a 1-year weight lifting intervention vs no exercise (control) among survivors at risk for breast cancer–related lymphedema (BCRL).Results A total of 134 participants completed follow-up measures at 1 year.3-Session Introductory Package: Three 30-minute, one-on-one sessions with a certified personal trainer, for those who've never purchased a training package.Participants were recruited between October 1, 2005, and February 2007, with data collection ending in August 2008.The proportion of women who experienced incident BCRL onset was 11% (8 of 72) in the weight lifting intervention group and 17% (13 of 75) in the control group (cumulative incidence difference [CID], −6.0%; 95% confidence interval [CI], −17.2% to 5.2%; for equivalence = .04).Studio Classes All classes include a complimentary, 30-minute cardio option immediately after class only. 12 or 24-session Buddy-Train: 30-minute sessions for two with a certified personal trainer.The client sets goals and the trainer designs the exercise program to reach them.