2013 PC/Aerobic Challenge - Week 4 (of 4)

“…how well a man adheres to diet changes, exercise, and stress reduction predicts how much protection against cancer progression he will experience.”        Source   That is, I believe, one of the most important quotes for every man, woman and child to learn and live by…and 10-times as important for the men here at HW/PC who are cancer survivors that want to remain cancer survivors . This week, in Week #4 (out of 4) of the PC/Aerobic Challenge , is exercise Quote Week .   Every day that you make an exercise entry, please also add to the HW base of knowledge by also adding a relevant quote—from anyone you choose—about exercise.     If you are a newcomer, “Welcome!”   Please read the Week #1 thread HERE to come up-to-speed on the background…but please do join in for our 4 th and final week of the PC/Aerobic Challenge . Please make individual entries for every day you exercise, and indicate the day of the week for each entry.   Week #4 runs from Sunday through next Saturday. Your entries could look something like this, below:     Week #4, Sunday Interval training at the Y:   4 sets of cardio (6 mins each) with intense core workouts in between each set.   I feel like I have “broken through” to the other side of being in good shape.   You guys who have also done this will know exactly what I’m talking about .   It’s something that one cannot achieve exercising just 2 or 3 days a week…but now I feel like I could get on the elliptical and go forever! Thank you everyone for the inspiration...!!!  

week1 sunday day1 90 min floor and wth exercise

Week 4, Sunday.

Brisk 35 minute walk down to the bay and back.  Sunny but chilly.

"I don't know anything about exercise and its possible impact on prostate cancer".  From my uro when I asked about the benefits of diet and exercise.

02/17 SnowShovelingAerobics/45min/100foot driveway ...

Post Edited (JStars) : 2/20/2013 11:53:39 AM (GMT-7)

Sunday: 10 minutes abs and upper body workout; 60 minutes elliptical training; 5 minutes stretching.

Week #4, Monday Ran 3 miles on the elliptical this morning, in just under 27:30.   That included 3 brief sprints around the 15-20 minute mark, plus a several minute cool down at reduced speed and resistance.   Followed that with a variety of planks, and a couple laps walking on the track to cool down. I have chronic pain in one of my knees from two botched knee reconstruction surgeries nearly 30 years ago.   No cartilage for nearly 30 years, and so it is very arthritic…but the pain comes close to disappearing when I exercise regularly and build the muscles around it like I am now during the Challenge.   I cannot do any sort of road running, but I can run on the low-impact elliptical, or the arc glider, or other low-impact machines.   I will have a knee replacement some day, but my orthopedic doctor told me to try not to come back to see him until my age started with a “6”.   I have a ways to go…     This week is Quote Week , where you are asked to post an exercise-related quote —fun or meaningful—along with every entry, all week long.   If you don’t know one…look one up!   Here’s mine for today:   "Exercise, exercise, exercise. It's the only wonder drug we have."   -Dr. Rosanne Leipzig, professor and vice-chair of Geriatrics at Mount Sinai Medical Center, in New York City                    It’s the final week of the PC/Aerobic Challenge .   I hope to see everyone sticking-to-it!   Here’s the results I counted that were entered prior to my post this morning…if I made an error, please point it out to me and I will review/update as needed. Wk #1 GOAL? Wk #2 GOAL? Wk #3 GOAL? Wk #4 GOAL?   BONUS ? Week #4 2013 Participant   Sun Mon Tue Wed Thu Fri Sat A Yooper 7 7 7 -                   Carlos 6 6 7 1     y             Casey59 6 7 6 1     y             clocknut - 5 5 1     y             compiler 2 - - -                   Dave-Rockville,MD 1 - - -                   diamonds3 6 6 6 1     y             Ed C (Old67) 1 1 4 -                   Fred508nyc 0 - 4 -                   gedman 5 5 6 1     y             HD_Rider 5 6 5 -                   Jerry L. 5 5 5 -                   JStars 7 7 7 1     y             logoslidat 5 5 3 1     y             MrWorryWart 1 - - -                   MsWorryWart 1 - - -                   PeterDisAbelard 6 5 - -                   reachout 5 5 6 1     y             sfigato 6 5 5 1     y             Southern Comfort 7 6 5 1     y             tooyoung4this 6 5 5 1     y             Turner 2 - 6 - -                   vetteman1328 4 1 - -                                                                                                       cells with 5 or more 14 16 13 0   0                 For a descript ion of how the "Bonus" is calculated, or what the "Bonus" is all about , please visit the first post in the Week #1 thread HERE .          

Week 4, Day 1, Sunday 2/17/13 (22 of 22 in a row....)

15 minutes of warm-up cardio early yesterday morning - followed up with another 55 minute of circuit training at Snap Fitness that I did a temporary membership with while up North snowmobiling. Thanks to your challenge Casey, I found this health club in a town about 10 minutes away from our 2nd home in the U.P. Normally, I would have forgone the training - so THANKS!

Trails were awesome, tons of snow, very little traffic - phenomenal scenery!

Week 4, Monday.

Treadmill, 2.5 miles, 39 minutes, 20 degree incline.

Strength Training, 2 sets of major lower body muscle exercises.

Quote: "Try to limit your sitting and sleeping to 23 1/2 hours a day."  Dr. Mike Evans from his video on the benefits of exercise.

Week 4, Day 1

30 min+ walk

Week 4, Monday, 02/18/13

Day 2.

45 min of strength/weight training for upper back and rear delts (28 sets).

"The best doctor gives the least medicines."
- Benjamin Franklin

Week 4, Day 1 (02/18)

• 18 Minutes of hill/interval training on my LifeCycle stationary bike
• 30 minutes of hill & direction interval training on my elliptical cross-trainer
• 18 Minutes of hill/interval training on my LifeCycle stationary bike

Aerobics: a series of strenuous exercises which help convert fats, sugars, and starches into aches, pains, and cramps.
-Unknown

week 4 day 3 Tuesday
11 min on elliptical, 35 min of strength training for lower body (15 sets) and abs.

"You can't shoot cannon from a canoe!"
- Dr. Jim Corea, Delaware Valley health and fitness guru, and radio personality, emphasizing the importance of lower body strength conditioning.

Week 4 Tuesday
20 min elliptical. 20 min bow flex

Quote: 'Put down the iPods and get outside and get some fresh air'.
That was me yesterday... School was canceled and the kids were 'bored'.