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Week 1 (of 4) PC/Aerobic Challenge

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Posted 1/16/2011 6:45 PM (GMT 0)

Thanks for the exercize challenge this week.  Just returned from the gym. That makes 5 times to the gym plus a yoga night.       

60 minutes weight training - biceps / triceps / lats / pecs / shoulders  - three to four sets with 10 reps each.                                                                                        Abdominal workout - crunches / mild sit-ups / planks both straight arm and elbow - centre and sides for each.                                                                                  Treadmill for 30 minutes  at a brisk walk - 4.2 and warm down following.                    Jack                                                                                                                      

Age 62 / RP / RT / HT

Posted 1/16/2011 7:51 PM (GMT 0)
Hit the “Y” after church, and before the first football game of the day.   The “Y” was crowded with lots of both men and women in Bears t-shirts, but started clearing out as I left to be home in time for kickoff.   Date:   Sunday, 16Jan11 Aerobic activity:   35 minutes on elliptical trainer - Distance = 3.82 miles - Heart rate max = 155 bpm    Kicked into 3 sprints today, starting at about the 15 minute mark; first to Emerson, Lake & Palmer’s “ Hoedown ”, then to Golden Earring’s “ Radar Love ”, and finally to Rossington Collins Band’s “ Don’t Misunderstand Me .”   Three times in one session!   Gotta love the weekends.   Keep improving that circulation.   In the words of Tony Soprano, “I’m not sayin’…I’m just sayin’ .”
Posted 1/16/2011 11:11 PM (GMT 0)
January 16:

30 minute treadmill walk/run
30 minutes walking around mall
27 assisted pullups (4 sets of reps to exhaustion each time)
90 minutes yard work

Now it's time to contribute to the other side of the balance sheet with a Blue Moon.
Posted 1/17/2011 4:39 AM (GMT 0)

Steve n Dallas; ?; ?

NEIrish; 60; RP
compiler; 64; RP
F8; 55; BT+IMRT, HT
Skate; 59; RP, SRT, HT
Galilio; 43; RP. SRT
Ed E.; 67; RP
Casey59; 51; RP
JamesC; 63; RP
GOP; ?; AS, BT
Herophilus; 51; RP
TinFoilHat; 49; RP
stevemac1; 50; RP

Great job, guys!  Much better turn out than I expected.  The reward for "rising to the challenge" will be yours...

Going into week #2, you gotta keep it up, and help encourage others to come on out and join the effort to fight PC progression and prolong life (and quality of life) through exercise!

If you are out there and have been thinking of giving it a try...go ahead...and let us know how you are doing.  You've got our support.  Keep in mind the previously posted medical study where regular walking, not marathon running, (along with diet/nutrition & stress reduction) was all that was necessary to help reverse PSA as a marker for PC progression in men with biopsy-proven prostate cancer. 

best wishes...!

Posted 1/17/2011 2:56 PM (GMT 0)

NEIrish report: weight this a.m. 212 (8lb loss!) with just cutting back on extras, Becks, and using portion control.

Brisk 3 mile walk yesterday.  21 inches of snow removal over 2 days last week using good, old fashioned shovel.  Chopping wood every other day.  Not a gym rat, but he's moving more.  Hope this helps other guys who shudder at the thought of workout machinery.

Posted 1/17/2011 3:05 PM (GMT 0)
NEIrish,

8lbs loss! That's great! (I had a 2 lb loss this week!)

And thanks for your contribution helping to emphasize that exercise does NOT require going to the gym. Going for a walk, chopping wood, shoveling snow...all good! Each of us has our own appropriate level, and appropriate way to work on prolonging our lives...
Posted 1/17/2011 5:43 PM (GMT 0)
He's a winner, just by putting up with my cajoling (I think the other sex might call it something else beginning with "n") and walking with me. The huge drop in 1 wk. just shows that he's packed on way too much since the surgery. I'm thrilled he's doing something so positive. I want him by my side in this world as long as I can have him.

I'm also freakin' annoyed. Men can just say the word "diet" and pounds start to melt. Women have to work twice as hard for a quarter of the loss. Sigh. Ok, I'm over it...

Congrats on your own program and loss! To the others taking the exercise encouragement/programs to heart, way to go guys!
Posted 1/18/2011 2:06 AM (GMT 0)
third week of mix of brisk walking and jogging on the treadmill. I'm now up to 3 sessions of jogging for 5 minutes alternating with walking for 5 minutes. Also started into lifting lightish weights after the treadmill.

I'm doing this for exercise and continence improvement...just can't seem to get rid of that last pad.

r

 

Posted 1/18/2011 2:12 AM (GMT 0)
Hi Arch,

Glad to see you join the "challenge" thread.

Regarding that last pad, here's something that I did that I am convinced helped me get completely dry faster than I would have otherwise. I'd integrate some sit-ups, or other type of "crunches", with Kegels. So for example on a "regular sit-up" I would clinch the Kegel and hold, then do the sit-up and return, then release the Kegel. Try doing 3-sets of 10 of these 4 days per week for two weeks and see if that helps.

Good luck.

By the way, we have a new thread going for the current week, Week #2, of the PC/Aerobic Challenge...please come back and post there, too.
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