Week 2 (of 4) PC/Aerobic Challenge

Today I start my journey back to a healthy life style. I have an appt. with a trainer at LA fitness. I have gained 20 lbs of fat that needs to go. I haven't done anything for 3 months but eat and walk. Today is the beginning of a new way of life.

Ger, congratulations!  I am so pleased to hear that type of can-do attitude, and a desire to take control of (at least one of) the things that you can control to improve and prolong your life and quality of life .  This is a site of encouragement and support for...and you have our support! There is an aerobic level of activity for everybody .  It doesn't mean that you have to train for a marathon.  Aerobic exercise can come from a brisk walk 20-30 minutes per day ...in fact this is the level of exercise that was found in medical studies at UCSF to help contribute (along with diet/nutrition and stress reduction) to reversed progression of PSA in patients with biopsy-confirmed prostate cancer. Ger, I read the book titled " Younger Next Year " ( LINK ) last year, and it has some excellent ideas for men of any fitness level...good book for continuing to educate yourself.   I would say that the book was generally written for men in their 50s, 60s or 70s; not necessarily for men in their 30s...we both fall into that upper age category.  I got some great ideas, and personal re-commitment , from reading the book, and I recommend it...with shipping, it'll probably cost $20 (a good investment).  [Actually, after reading the book last fall, I then also bought the " Younger Next Year Journal " online for about $10, and I use it to help track my exercise, and my diet "exceptions."]  ---------------------------------------------------------- Date:   Wednes day, 19Jan11 Aerobic exercise:    20 minutes on stairmaster (followed by a weight lifting circuit) ·          Distance = I didn't track this.  When I do the stairmaster, I start slow and ramp up (manually).  I ramp-up two increments, then down one, then up two, then down one.  Peaked today at 80 steps/min . ·          Heart rate max = unknown; our stairmaster doesn't have a built in monitor; looking forward to recieving the wrist monitor I ordered yesterday.  Listened to Hootie and the Blowfish throughout the morning workout.  

Purgatory said...
They do have me on a new machine, called a Nu-Step, pretty cool, even I can understand it.

Good for you, David.

That "Nu-Step"...is that the recumbent cross-trainer (I guess that's what it would be called?) where you sit and pump your arms back and forth?  I used something like that regularly when I started exercising after my surgery.

Wed, 01-19
10 min stretching.
30 min treadmill.
Dumbbells & bands for chest & back.
steve

Great for you, Ger. It's a start to the new you; healthy and fit.  Starts with baby steps and then you will be hooked.  You have started during our week 2 challenge but it is never too late.  Hopefully we will read your posts daily, even days you take off for rest. Since I have started HT, I have to watch for weight gain. Exercise and proper diet are things that I can control, so I do exactly that.  Sometimes knowing that I still am empowered to take charge of my life's course is all that I need to continue to face the challenges that PC has provided.  I call them challenges rather than barriers in my life. Enough philosophising,  just glad you have joined us.

Jack

Did my workout today.

Did 12 1/2 laps (over 3 miles). Hit 4.0 MPH but mostly at 3.6-3.8 mph. Pulse rate hit 142, but mostly at 134-136.

Did the other machines too. Overall, almost a 2-hour workout.

Mel

January 19th

* 54 min bike ride

* about 200 non-consecutive push-ups
* upper body dumbbell workout (presses, rows, squats, lunges), the beginner's workout from "The Ultimate Dumbbell Guide"

Date: Thursday, 20Jan11

Aerobic exercise: 35 minutes on elliptical (followed by a core stuff on a mat)

· Distance = 3.91 miles

· Heart rate max = 155 bpm (first 20 minutes at "gatherer" pace, then ramped up to "hunter" pace for last 15 mins; listening to Eric Clapton's "One More From The Road (Live)", Disk 2)

We have continued to have increasing participation here, and I'd like to encourage others who have not yet given an input on their own personal exercise plan to do so here, and to show your encouragement and support for others who have either just started exercising, or are perhaps ramping-up their routine.

Participants so far, after nearly 2 weeks (weekly threads planned for 4 weeks total):

Steve n Dallas; ?; ?

NEIrish; 60; RP

compiler; 64; RP

F8; 55; BT+IMRT, HT

Skate; 59; RP, SRT, HT

Galilio; 43; RP. SRT

Ed C.; 67; RP

Casey59; 51; RP

JamesC; 63; RP

GOP; ?; AS, BT

Herophilus; 51; RP

TinFoilHat; 49; RP

stevemac1; 50; RP

Arch; 56; RP

60Michael; 62; RP, SRT

DJBearGuy; 56; RP

Purgatory; 58; RP, SRT

Ger42; 68; RP

Keep plugging away, remembering that "Exercise improves quality of life, and improved quality of life improves overall survival."

-------------------------------------------------------

Date:  Friday, Jan 21

Aerobic exercicse:  30 mins on exercise bike (weights afterward)

• distance:  8.05 miles
• max heart rate:  120 bpm -- Stayed in "gatherer" mode (fat burn).  New bikes at the "Y" have an iPod plug-in, so I watched a video recording of "Modern Family" from my iPod while exercising.

On my way to the Florida Keys this afternoon for an extended weekend...probably a 70-degree temperature swing from where I am now (outside Chicago).  Planning on doing some kayaking and bike riding for exercise while there.

1/21 -- 40 minutes bike.  average of 90 RPM, 91 watts and HR of 163.  still tired after two full days off.  i got my new HR monitor yesterday, polar FS1 off of ebay for $45 delivered.  excellent deal...straps alone are at least $40 delivered.  i found that the bike that i usually use is three BPM faster than my polar.

tip of the day:  make sure to dry off your chest strap after each use.  the non-replaceable battery in it will last much longer.

ed

Thursday a 55 minute twlight run at one of our local State Parks and yesterday ran 40 minutes with my dogs at home. Weight training sometime today. Began craving different foods, including a good old fashioned hamburger. Tasted good but can only do that on rare occasion either due to SRT or neuropathy.
Michael

Saturday, January 22nd

One hour weight training of Biceps / Triceps / Lats / Pecs / shoulders

Abdominal exercizes

Treadmill - 30 minutes alternating brisk walking and running.  I usually am not a runner but was motivated to do so today.

Jack

Sat 01-22-11
4 mile run - temp outside 15F, lots of black ice on my route, pace - slow for me 11:30 - trying to get back to fitness and not to slip and kill myself