Week 1 (of 4) PC/Aerobic Challenge

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Casey59
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Date Joined Sep 2009
Total Posts : 3172
   Posted 1/10/2011 9:29 AM (GMT -6)   

GOAL:  Get to the gym, or get out for a walk, or go for a bike ride, or cut firewood, or whatever aerobic exercise is appropriate for you FIVE TIMES THIS WEEK.  Track your activity in this thread (one thread, only, per week, for 4-weeks).

 

See this Mayo Clinic web page (LINK) titled “Exercise:  When to check with your doctor first”, which is based on American College of Sports Medicine (ACSM) inputs (thanks, TimG).

This IS NOT a competition.  It is not intended to be a race on how far, how long, or how much.  It is not about bravado.  With the New Year upon us, it’s the perfect time to begin a new commitment to lifestyle changes.  There is no prize at the end…if you follow-through, you will experience your own personal victory!

This IS a challenge.  It is intended to help you get whatever form of daily (or nearly daily) exercise is appropriate for you.  It is about living longer, healthier, more productive lives.  Exercise has been shown to help fight (the list in bold text are all links) Prostate Cancer, heart disease (the leading killer of men with prostate cancer), depression, arthritis, erectile disfunction, and many other ailments…key word here is “help”, not “cure.” 

Research from Indiana University shows that people who exercise “together” are seven times more likely to stick with a routine than those who go it alone—friends can be motivational when workouts get difficult.  Everyone who makes entries here should consider themselves an “exercise buddy” with everyone else here.

Track your own results any way you wish…just make your entries here. 

Special noteFrankly, if you don’t have anything good and/or supportive to say, then please do as your mother taught you and don’t say anything at all...or start your own thread of protest.  There will also be a separate thread started for people to register their excuses.  wink

Post Edited (Casey59) : 1/10/2011 8:35:18 AM (GMT-7)


Casey59
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Date Joined Sep 2009
Total Posts : 3172
   Posted 1/10/2011 9:30 AM (GMT -6)   

Date:  Monday, 1/10/11

Aerobic activity:  30 minutes on elliptical trainer

-       Distance = 3.10 miles

-       Heart rate max = 151 bpm (sprinting at the 20 minute mark while jamming to the end of Peter Frampton’s “Jumpin’ Jack Flash”

Weight:  228 lbs

BMI:  27.0  (This is what I’d really like to move the needle on this month.  I’m 6’5”, and at 228 lbs, my BMI is considered “Overweight (25.0-29.9)”  BMI Calculator LINK

 

 

Everyone else, track your own activity any way you wish.  Making an entry is the important part; the details of your entry are for your own purposes.

Best wishes…

 

edit:  fixed typo, and activated LINK

Post Edited (Casey59) : 1/10/2011 8:40:43 AM (GMT-7)


Casey59
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Date Joined Sep 2009
Total Posts : 3172
   Posted 1/11/2011 9:12 AM (GMT -6)   
Date: Tuesday, 1/11/11

Aerobic activity: 30 minutes on elliptical-like cross-trainer

- Distance = 2,89 miles

- Heart rate max = 141 bpm (sprinting in intervals at about the 20 minute mark while jamming to the banjo interludes in Pure Prairie League's "Pickin' to Beat the Devil"

Steve n Dallas
Veteran Member


Date Joined Mar 2008
Total Posts : 4829
   Posted 1/11/2011 9:25 AM (GMT -6)   
After walking half my normal daily routine in 28º F weather this morning, I think I decided that the cold might kill me before Not walking does.

NEIrish
Regular Member


Date Joined Aug 2010
Total Posts : 245
   Posted 1/11/2011 9:43 AM (GMT -6)   
NEIrish reporting in via wife: Starting weight for my 6' man is 220.  Currently outside getting loads of firewood for woodstove.  Good luck to those trying to keep their cells from going over to the dark side by just the slightest extra movement!

compiler
Veteran Member


Date Joined Nov 2009
Total Posts : 7205
   Posted 1/11/2011 10:32 AM (GMT -6)   
I'll start with 1/9/11. Went back to gym after a 2-week hiatus due to bronchitis (mostly), depression, and general sloth.
 
Did 8 laps on treadmill, 3.4-3.8 mph, pulse got to 134.
Did 45 minutes on 5 various nautalus type machines (10-reps; 3 times each).
Rewarded myself with 10-minutes hydromassage. (Great machine, part of my annual gym membership)
 
1/10/11 -- my long day at work, teaching from 9:30-3:30 (kind of funny to think of this as a long day since I used to work from 7:30AM-11:00PM on certain days!). I am never seated during this time, always active, moving around, and making about 6 trips up and down a flight of stairs. While not formal exercise, at least it's moving around.
 
1/11/11 -- off-campus day. Surprisingly sore from Sunday's workout. I guess that 2-week layoff is showing up now. Spent all day so far (it's 11:30 AM) sedentary, working on my stock/options investments (computer). So, not doing much and don't intend to today.
 
Big test coming up tomorrow. I will be seeing the radiology guy at 11:00 AM, then teaching until 3:30 PM. Will I then go work out? My plans are to work out tomorrow or Thursday (sorry, Casey, but 2-3 days per week remains my goal!)
 
Casey -- on another note, I really appreciate your efforts here. I know it takes a lot of time to do the research you do and provide the various links. BTW, my BMI is 24.5 (normal, but 25 starts the fatty part!)
 
 
Mel
 
 
 

F8
Veteran Member


Date Joined Feb 2010
Total Posts : 3802
   Posted 1/11/2011 10:41 AM (GMT -6)   
1/10 -- 40 minutes in gym on bike.  first 30 minutes i averaged 87 RPM with average HR in the 140s.  the last 10 minutes i pushed HR to mid 160s and average 98 RPM and 130 watts.  today is chest and shoulders and some bike.
 
ed
 
 
age: 55
PSA on 12/09: 6.8
no symptoms, no prostate enlargement
12/12 cores positive....gleason 3+4 = 7
HT, BT and IGRT
received 3rd and last lupron shot 9/14/10

Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/11/2011 5:11 PM (GMT -6)   

Monday, January 10th: (been in Hamilton all day so I missed the post until now)      Free weights / nautilus machines - biceps / triceps / lats / pecs / lower back - three sets - 12 reps each about 90 minutes ...Treadmill - 30 minutes - 4.3 - brisk walk

5'8" - 164lbs - watching carefully because of HT

Off to the gym now.  Will post when I return.

jack


Age 59 at Diagnosis
01/08 PSA 4.17 DRE showed node
03/08 RP - Nerve Sparing, margins clear, no invasion
Continent 3 weeks post surgery / ED
06/08 until 08/09 PSA 0.01
08/09 PSA .14
09/09 RT / 36 treatments
01/10 PSA .13
08/10 PSA .6
10/10 PSA 1.67
08/11/10 PSA 3.44
16/11/10 Casodex Blockade
14/12 /10 Finished Casodex
30/11/10 Zoladex ADT
ED only SE

Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/11/2011 7:12 PM (GMT -6)   

Tuesday January 11th

163.5 lbs / 5'8" / age - 62                                                                                     Gym workout - bi's and tri's / pecs and lats - 3-4 sets with 12 reps plus the usual crunches

Treadmill - 30 minutes - 2.5 miles at 4.4 - "Bootcamp Yoga" tomorrow (every Wed.)

Jack


F8
Veteran Member


Date Joined Feb 2010
Total Posts : 3802
   Posted 1/11/2011 8:15 PM (GMT -6)   
1/11 -- chest and shoulders.  six exercises (four chest, two shoulders).  five sets each, 10 reps.  thirty minutes on bike.  average 91 RPMs, 103 watts, 150 HR.  if i go to monterey tomorrow i'll take a rest day.  otherwise i'll do 30-40 minutes on the bike.
 
ed
age: 55
PSA on 12/09: 6.8
no symptoms, no prostate enlargement
12/12 cores positive....gleason 3+4 = 7
HT, BT and IGRT
received 3rd and last lupron shot 9/14/10

Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/12/2011 8:32 AM (GMT -6)   
Wednesday, January 12th
7:30 A.M. - Hope shovelling 9" of snow for ourselves and two of the neighbours counts to start off my day.  Gotta love Canadian Winters!
Jack

F8
Veteran Member


Date Joined Feb 2010
Total Posts : 3802
   Posted 1/12/2011 10:26 AM (GMT -6)   
i hope walking my dog on the white sand beach of carmel counts too because that's where i'm headed cool .
 
ed
 
 
age: 55
PSA on 12/09: 6.8
no symptoms, no prostate enlargement
12/12 cores positive....gleason 3+4 = 7
HT, BT and IGRT
received 3rd and last lupron shot 9/14/10

Galileo
Veteran Member


Date Joined Nov 2008
Total Posts : 697
   Posted 1/12/2011 10:57 AM (GMT -6)   
January 9 (not sure if we're going back this far):
* 80 minute bike ride, average 12 mph.

January 10:
* 100 push-ups (not consecutive)
* Light full-body workout with dumbbells

January 11:
* 20 minutes on treadmill (mostly walking 3.5 MPH, a little running at 5 mph)
* 20 assisted pull-ups from a full hang (using heavy resistance band for boost)
Galileo

Dx Feb 2006, PSA 9 @age 43
RRP Apr 2006 - Gleason 3+4, T2c, NX MX, pos margins
PSA 5/06 <0.1, 8/06 0.2, 12/06 0.6, 1/07 0.7.
Salvage radiation (IMRT) Jan-Mar 2007
PSA 9/2007 and thereafter <0.1
pcabefore50.blogspot.com

Casey59
Veteran Member


Date Joined Sep 2009
Total Posts : 3172
   Posted 1/12/2011 11:23 AM (GMT -6)   

Great entries, so far, folks!

Shoveling snow in Canada and walking on the sandy beaches of Carmel…the internet certainly has made our world smaller, hasn’t it?  Both of these can absolutely be considered exercise; going to a “gym” isn’t the only way to get exercise. 

The main point is to get your heart rate going and to shun the sedentary lifestyle in order to both assist in your fight against prostate cancer, and to prolong the overall length & quality of your life (plus the other benefits listed in my first posting in this thread).

In fact, while some guys are going at it vigorously at the gym, the studies basically confirm the phrase I’ve used repeatedly here that “a little bit is better than nada” (from a song by the Texas Tornados in the movie “Tin Cup”).  For example, for you guys on HT/ADT, your doctors probably already told you this, but perhaps the others here who have not progressed are unfamiliar with the bone loss which occurs as a HT side effect.  That effect, however, can be completely offset (as well as a reduction in the feeling of fatigue) by exercise consisting only of a daily 20- to 30-minute walk.  [This shows up plenty of places, but here's a reference to a Johns Hopkins study: LINK] 

For our newcomers here, exercise is also very important for those just diagnosed.  Many who have undergone conventional treatments work hard to get themselves into the best shape possible before surgery, for example, in anticipation of accelerating their recovery “on the other side”, as the phrase here goes.  For those who forego or delay conventional treatment for an Active Surveillance program, you won’t find an established A.S. program anywhere that doesn’t include exercise/fitness to help fight PC progression.

Exercise is beneficial throughout the entire lifecycle of dealing with prostate cancer.

What’s most important is making regular physical activity part of your lifestyle…and for some people that represents a difficult change.  I hope that some of you might get some inspiration to change sometime over the next several weeks, and will start to make an entry here in this week’s thread (or in one of the threads which will follow for the next few weeks).  You will get support here for starting; for your willingness to change…

At the same time, I gotta believe that there are others of you out there who are doing some exercise now, and maybe you realize that you should be doing some more in order to realize the broad benefits.  As I mentioned in the first posting of this thread, the mutual support of friends (like from this site) has been shown in studies (and let’s face it, it’s just common sense) can help motivate you to follow-through with your goals of more exercise.  Let’s see your entries here, too, please.

 

NOTE:  While hopefully the exercise will continue through-out the year, I will be posting one thread for each of the next 4-weeks to help build enthusiasm and encourage participation, but after 4-weeks my threads like this will end.  Let's see what we can do in the next 4-weeks.

 

 

My entry for the day, Wednesday, January 12th.  I got up early and drove to Wisconsin (lake house) to meet with several contractors.  (I’m between meetings now.)  Had to shovel sidewalk to get from parking area to house.  It’ll be a late night returning home, so that’ll probably be it for me today.

 

 

 


Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/12/2011 12:39 PM (GMT -6)   

Wednesday January 12th

Just returned from the gym, light work out today with upper body weights and treadmill at a lower pace for 30 minutes (3.5).  By the looks of the weather here, "Bootcamp Yoga" will be cancelled tonight,  but it will definitely provide more time to start shovelling all over again.

Jack


compiler
Veteran Member


Date Joined Nov 2009
Total Posts : 7205
   Posted 1/12/2011 2:33 PM (GMT -6)   
Just drove past the gym.
 
<g>
 
Mel

Galileo
Veteran Member


Date Joined Nov 2008
Total Posts : 697
   Posted 1/12/2011 2:50 PM (GMT -6)   
Just did a 30 minute leisurely bike ride (I live in the desert) on my lunch break. I really enjoy biking. We have miles and miles of paved paths along canals here, and they mostly pass beneath streets, so you don't have to worry about vehicular traffic.

I have also been a member of Weight Watchers since October, which has helped me tremendously. I had just gone on medication for cholesterol, and was already on meds for hypertension. Diabetes was probably not too far down the road.

I've lost 25 lbs (on my way to 30 lbs lost, and Lifetime Membership) and look a lot different. Exercise has gotten easier. I sleep better. Weight Watchers involves tracking not just what you eat, but how you move--the more activity, the better. I would say there is very little sacrifice involved. It's mainly a matter of mindfulness and record-keeping.

A couple of months ago I started the 100 push-up challenge (Google for more info if you want) and have been making steady progress there. And years after installing a pull-up bar, I started using it.
Galileo

Dx Feb 2006, PSA 9 @age 43
RRP Apr 2006 - Gleason 3+4, T2c, NX MX, pos margins
PSA 5/06 <0.1, 8/06 0.2, 12/06 0.6, 1/07 0.7.
Salvage radiation (IMRT) Jan-Mar 2007
PSA 9/2007 and thereafter <0.1
pcabefore50.blogspot.com

Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/12/2011 3:18 PM (GMT -6)   

Weather has cleared so Bootcamp" is on and I'm off for early evening workout, then out for dinner.

Mel, I loved your comment "I just drove passed the gym".  Always a sense of humour!

Jack


Age 59 at Diagnosis
01/08 PSA 4.17 DRE showed node
03/08 RP - Nerve Sparing, margins clear, no invasion
Continent 3 weeks post surgery / ED
06/08 until 08/09 PSA 0.01
08/09 PSA .14
09/09 RT / 36 treatments
01/10 PSA .13
08/10 PSA .6
10/10 PSA 1.67
08/11/10 PSA 3.44
16/11/10 Casodex Blockade
14/12 /10 Finished Casodex
30/11/10 Zoladex ADT
ED only SE

F8
Veteran Member


Date Joined Feb 2010
Total Posts : 3802
   Posted 1/12/2011 7:56 PM (GMT -6)   
Galileo -- good for you on the life change.  i'm itching to drop 25 lbs. too but for now i'm just holding steady.
 
1/13 -- 30 minutes bike at the gym today, a recovery spin before a day off.  one thing about having no testosterone is my muscles heal a lot slower, and you don't really build muscle you just minimize loss.  it was tee shirt weather at the beach today.  lots of dogs since there is a no-leash law in carmel, many surfers and no tourists.  the winter months are my favorite at the beach.
 
ed
 
 
age: 55
PSA on 12/09: 6.8
no symptoms, no prostate enlargement
12/12 cores positive....gleason 3+4 = 7
HT, BT and IGRT
received 3rd and last lupron shot 9/14/10

Casey59
Veteran Member


Date Joined Sep 2009
Total Posts : 3172
   Posted 1/12/2011 8:56 PM (GMT -6)   
Skate -- "Bookcamp Yoga" sounds oxymoronic. My image of bootcamp is yelling and screaming, and my image of yoga is serenity. (Actually, I've done some yoga in classes at the Y and they are pretty serene, and my wife has done the Y classes in the past but is now doing what we jokingly call "cancer yoga" at the nearby Wellness/Support Center. I work up quite a sweat in the Y classes, and the "cancer yoga" classes are at a slower pace with more modified poses.)

Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/12/2011 9:06 PM (GMT -6)   

The last 2 minutes is serene.  The previous 60 minutes is "Bootcamp.  All the yoga moves put into power training.  Nothing serene about it.  I have taken other yoga classes where stretching and concentration (breathing) are stressed.  I prefer the strenuous workout of this class.  She's great at balance employing strength technique.  You are right.  It is exactly an oxymoron to say "bootcamp yoga" in the same sentence.  We call it that but there is no yelling, just groaning and heavy breathing.  Our coach sometimes calls it power yoga! Once a week I can handle.

Jack


Age 59 at Diagnosis
01/08 PSA 4.17 DRE showed node
03/08 RP - Nerve Sparing, margins clear, no invasion
Continent 3 weeks post surgery / ED
06/08 until 08/09 PSA 0.01
08/09 PSA .14
09/09 RT / 36 treatments
01/10 PSA .13
08/10 PSA .6
10/10 PSA 1.67
08/11/10 PSA 3.44
16/11/10 Casodex Blockade
14/12 /10 Finished Casodex
30/11/10 Zoladex ADT
ED only SE

Ed C. (Old67)
Veteran Member


Date Joined Jan 2009
Total Posts : 2458
   Posted 1/12/2011 9:23 PM (GMT -6)   
I'll start with 1/11
Went to the gym and worked for 35 minutes on the elliptical machine and 10 minutes on the treadmill. Worked with weights for 10 minutes, stretched for 5 minutes and sit ups for 5 minutes.
1/12: worked on the elliptical machine for 25 minutes.
Age: 67 at Dx on 12/30/08 PSA 3.8
2 cores out of 12 were positive Gleason (4+4)
Davinci surgery 2/9/09 Gleason 4+4 EPE,
Margins clear, nerve bundles removed
Prostate weighed 57 grams 10-20% involved
all PSA tests since (2, 5, 8, 11, 15, 18 months) undetectable
Latest PSA test (21 months) .005

Casey59
Veteran Member


Date Joined Sep 2009
Total Posts : 3172
   Posted 1/13/2011 12:37 PM (GMT -6)   

Here's a list of who has recorded in this support thread that they've gotten aerobic exercise at least once so far this week (screen name, age, treatment(s); please reply with any corrections, as needed):

·         Steve n Dallas; (couldn't find your info)

·         NEIrish; 60; RP

·         Compiler; 64; RP

·         F8; 55; BT+IGRT, HT

·         Skate; 59, RP, SRT, HT

·         Galilio; 43; RP, SRT

·         Ed C.; 67; RP

·         Casey59, 51; RP

 

 

My entry for Thursday, Jan. 13th:

Aerobic activity:  40 minutes on bike (stationary, recumbent)

-       Distance = 11.24 miles

-       Heart rate max = 124 bpm (peaked while sprinting to "Bad Love", by Eric Clapton)

 

 


Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/13/2011 12:51 PM (GMT -6)   
Thursday, January 13th
 
Free weights - upper body and legs - 1 hr.
Treadmill - walk 4.2 / run 5.5 alternates - 30 minutes
 
Spoke to a new guy at the gym today,  just diagnosed at 67- no decisions yet but is coming with me tonight to our prostate cancer support group meeting.  He's really doing his homework.  I gave him the route to this forum and we may hear from him soon.
 
J
Age 59 at Diagnosis
01/08 PSA 4.17 DRE showed node
03/08 RP - Nerve Sparing, margins clear, no invasion
Continent 3 weeks post surgery / ED
06/08 until 08/09 PSA 0.01
08/09 PSA .14
09/09 RT / 36 treatments
01/10 PSA .13
08/10 PSA .6
10/10 PSA 1.67
08/11/10 PSA 3.44
16/11/10 Casodex Blockade
14/12 /10 Finished Casodex
30/11/10 Zoladex ADT
ED only SE

James C.
Veteran Member


Date Joined Aug 2007
Total Posts : 4462
   Posted 1/13/2011 1:45 PM (GMT -6)   
Ok, gym rats, so what kind of exercise routine would you devise for a moderately fit, with a little above average stamina, a little under normal strength and able to exercise an hour 3 days a week? Sets, repetitions, of what? I currently do a stationary bike 1 mile daily, with moderate resistance, walk as much as able on very steep hilly terrain (maybe 1/2 mile daily). Not nearly enough, I know. Yeah, I know - ask the trainers. I'd like some idea what we are capable of from people who live in our bodies, not some 20 something who may underestimate or overestimate our abilities. smilewinkgrin
James C. Age 63
Gonna Make Myself A Better Man tinyurl.com/28e8qcg
4/07: PSA 7.6, 7/07 Biopsy: 3 of 16 PCa, 5% involved, left lobe, GS6
9/07: Nerve Sparing open RP, Path: pT2c, 110 gms., clear except:
Probable microscopic involvement-left apical margin -GS6
3 Years: PSA's .04 each test until 04/10-.06, 09/10-.09, 01/11-.09
ED-total-Bimix 30cc
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