Week 4 of PC/Aerobics Challenge

2/5 -- bicep, triceps and lats.  eight exercises, five sets each, at least 10 reps.  no bike today as i am fried.  i'm taking tomorrow off to recuperate for next week.  this week i got in my 2.5 hours of weight training but only 2 hours of bike.

Galileo -- are you in san jose?

ed

My back went out (separate pity post). Looks like sidelines for now

Mel, frustrated

Never got around to working out yesterday. Jogged 3 miles around the neighborhood today, sunny and warm.

Mel, sorry to hear about your back. I sympathize, my back has occasionally gone bad, though more recently it was my ankles. Hope you get proper care.

Skate--I used to get around on ice OK, played D league intramural hockey in college. Took out my skates about 15 years later and they crumbled apart in my hands.

DJ

Sunday, 06Feb11 Aerobic exercise:   20 minutes on the elliptical cross trainer, followed by about an hour of floor/core exercises with my 16-year old daughter at the Y. ·          Distance = 2 miles   (a slow, fat-burning “gatherer” speed, as opposed to faster “hunter” speed).   ·          Max heart rate = 136 bpm (listed to an iPod playlist that I call “Bonfire”; it’s a mix of “classic rock” songs I like to listen to when we have friends over around our fire pit in nicer weather)     Well guys & gals, today is Day #28 and our 4-week “Challenge” comes to a close.   I think it’s been a success.   Thinking back to Day #1, I’m just glad that someone else responded and I wasn’t the only one making entries.   When I see a thread where just one person does most of the posting—basically posting to themselves—well, that would have been an indication that this was a flop.   But, I have been overwhelmed at the enthusiasm, interest and support . This has been an “awareness” campaign.   We continue to see growing credible evidence that exercise contributes favorably to reduced progression of prostate cancer, prolongs life, and improves overall quality of life.   Despite this evidence (links to studies previously provided), some men are more willing to undertake costly & invasive medical procedures (surgery or radiation) than they are to take the steps (literally) within their own control that may help slow, stop or reverse PC…diet/nutrition, exercise, and stress reduction.   Maybe we’ve made men more “aware” that these measures can help to "stack the odds" in their favor.  There is an appropriate level of exercise for everyone, and the studies generally show that just doing a little can help a lot.     The reason I exercise is for the quality of life that I enjoy.  Here's some of my results: In the span of these 4 weeks, I’ve lost 4 pounds of weight…I like the pound-a-week pace because for me it can be sustainable.   I have a long-term goal of getting my BMI down to the normal range by my next physical check-up (next November) and that will require roughly 20 pounds total. I haven’t previously mentioned this, but I am in a “bet” with other guys in the “Y” locker room.   Everyone threw in $100, and the bet is to lose 5% of body weight by mid-March.   If you make the goal, you get your $100 back, and you share in the pool of $$ of any guys who didn’t make the goal.   There are about 10 guys in this bet.   My 4 pounds in the last 4 weeks is right on-track for where I need to be to get my $100 back (and maybe a share of some winnings). I also took some other measurements.   I record my blood pressure and pulse rate before each physical check-up, so in this past November I took data and then over the last five days I took additional data:      126.8 / 76.8      69.1 bpm       -- Nov 2010   (n=7)      125.4 / 73.0      56.4 bpm      -- Feb 2011   (n=5) The blood pressure improved slightly (probably not statistically significantly), but look at the drop in pulse rate!   I like it!   During this program, I also invested in a pulse monitor to better target my workouts. I am also in the “100 Push-Up Challenge” (week 2 next week) and also just started the “Pull-Up Challenge.”   I am committed to follow-through on these.   So, thanks again to all the supporters and participants.   Thanks to the moderators for tolerating this.   Thanks to Jack (Skate) for kicking-off Week #3’s thread while I was on vacation in Key West.   In the words of the classical Greek philosopher, Plato:   “ Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it .”   Wise man.   Take care…and keep going!

Thank you Casey.

J

Casey and guys,

It's been a blast! Let's keep it up.

DJ

Galileo -- you mentioned the tillman 5k.  you know pat tillman was raised here and his mom lives in new almaden.  they also have a benefit run or bike event for him here, or at least they did.  keep up the good work...you are inspiring me to lose weight, which i will seriously tackled when my T count goes up a bit.

ed