2013 PC/Aerobic Challenge - Week 2 (of 4)

Nearly one-third of adults report no aerobic activity, and more than one-quarter of Americans lead sedentary lives.   HERE’S THE CRAZY PART:   exercising for a measly 10 minutes a day at a moderate level (so you can talk, but not sing) could add nearly 2 years to your life, the National Cancer Institute research shows.   Double the exercise time, and you nearly double the increased life expectancy. The results of several well-run medical studies have shown that exercise radically improves life expectancy for those with aggressive prostate cancer.   But you don't have to have aggressive, high-grade prostate cancer to benefit from exercise!  T he good news (and the realistic perspective) is that the vast majority of men here at HW/PC will NOT die of prostate cancer, the bad news is that you will probably die of another cancer or heart disease (the #1 killer of men with prostate cancer), but the good news on top of that is that exercise improves all grades of PC, most other cancers and heart disease.  Exercise can make a difference in your life, but you have to be willing to take the first step... Besides the longevity impact, the improvements in Quality of Life brought by exercise are, I suspect, unarguable at this point...so I won't waste your time. ------------------------------------------------------------------------- So, we have launched the 2013 PC/Aerobic Challenge here at HW/PC to help support each other in our endeavors to live better and longer lives.   This is the third-year of the Challenge .   Most studies on cancer patients and others who are—let’s just say—getting up there in years say that a little bit of daily exercise is the best approach.   The Challenge has set the goal of every participant getting 5-days or more of exercise per week.   A new thread is launched every week for the 4-weeks of February to collect the individual entries of exercise.   This is the Week #2 thread (out of 4) .   Each week runs Sunday through Saturday. Anyone can join-in the Challenge at any time…and you are encouraged to do so.   There is no minimum amount of exercise to participate; just get up, get out, and do something, and be proud of it...even if it's a walk around the block.  There is a right level of exercise for everyone!  Join the fun! As “host” of the Challenge , I have offered my personal “ Donation Challenge ” by committing a monetary donation to the Prostate Cancer Foundation (PCF) based on the number of participants who meet the goal.   ADDITIONALLY, I have thrown out the challenge to other HW participants to step-up to matching my “ Donation Challenge .”   So far, in Week #1, Jerry L. has made a commitment…thanks so much for that, Jerry L.!   The door is still open for more to show your support for the PCF and for the PC/Aerobic Challenge… ------------------------------------------------------------------------- Read more about the background of the PC/Aerobic Challenge , and the additional Donation Challenge , in the first posting in the Week #1 thread, located HERE .   Make your Week #2 exercise entries below...     Post Edited (Casey59) : 2/3/2013 9:09:10 AM (GMT-7)

Week 2, Day 1, Sunday 2/3/13 (8 days in a row....)

35 minutes cardio - treadmill this morning - constant rate but very elevated platform.

45 minutes weight training this morning as well - today was "Shoulders, Traps and Forearms."
Total of 7 different lifts, 3 sets each / 10-12 reps per set.

Week 2. Day 1. Sunday
30 min elliptical + 20 min bow flex

Week 2, Sunday

Vigorous 20 min walk, about 1 mile

02/03 Treadmill/75min/4mi

Week 2, Day 1 (02/03)

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

I need a ruling ---

45 mins of shoveling snow?

Week #2, Monday, my 2nd day of exercise in Week #2:

 

I had a vigorous workout this morning at the Y which lasted about an hour.  I couldn't have done this a week ago, so my Week #1 of workouts (which was an increased number of workouts over the prior weeks) has already been having a positive effect!

 

I did 6-minute intervals—I go hard on the Arc Glider (or elliptical, but today the Arc Glider) for 6 minutes, then hop off and quickly do one set (to fatigue) on three different weight machines, then quickly go back to the Arc Glider for another fast 6-minute interval, and keep repeating with different weight machines each time.  Did five sets on the Arc Glider.

 

We got snow overnight, which I hope sticks around through the weekend...this was the first substantial snow this year, and my driveway was plowed for only the first time.  I'm looking forward to cross-country skiing, which is an outstanding outdoor workout.  I live on a golf course, which is the perfect place for cross-country skiing; every hill you go down you also have to go up.  I can ski right from my driveway.

 

 

Post Edited (Casey59) : 2/4/2013 8:59:11 AM (GMT-7)

Jerry L. said...
I need a ruling ---

 

45 mins of shoveling snow?

Jerry L., absolutely!! Book it!  I bet your heart rate got plenty high!

PeterDisAbelard said...
My first continuous mile run was in my mid fifties and my first mile and half was today.

I'm going to try to meet the challenge this week despite flying out on Thursday. I may have to take credit for three laps of Terminal A in Atlanta, or perhaps I will walk up and down the aisle of the plane until the stewardess has an air marshal shoot me.

Way to GO, PeterDisAbelard!!

If you tell me that you went powerwalking around the terminal while waiting for a flight, rather than sitting in the boarding area...I'll count it!

Week 2, Monday

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

Weights, two sets upper body: arms, chest, back, shoulders and abs.

02/03 Treadmill/75min/4mi
02/04 Walk/30min/1.45mi ... WeightMachine/30min

Post Edited (JStars) : 2/4/2013 8:40:39 PM (GMT-7)

Monday:  45 minutes of brisk walking.