Week 3 of PC/Aerobics Challenge

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Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/24/2011 8:11 AM (GMT -6)   

This is week #3 of the PC/Aerobics Challenge.  View the link HERE from week #1 to get the background...but in brief, it is a "challenge" for HealingWell participants to get up, get out, and get some exercise...and then record it here (use this thread during week #3).  Let's continue to set a goal of 5-times this week! Remember that days off in there are required for the body to rejuvinate.

This week’s focus is on Quality of Life Can Be Within Our Control .

Hello:  My name is Jack (Skate). From the last post from Casey59 you may be aware that he is off on an extended weekend vacation. He originated this thread and wants to see it continue through to the end of the challenge. He has asked me to start up on week 3 of 4.

Congrats to all who have participated in the last two weeks, as well as the new members who began in our second week.

Quality of Life is something that PC affects us in many ways.  Often times we can still be in control of these many side effects as to the degree to which they can change the level of this quality.

Personally the Quality of My Life was much affected by my RP almost three years ago.  Exercise was my way of regaining control of the Quality of My Life.

Eighteen months later, RT certainly affected the Quality of My Life.  Exercise was again my way regaining and maintaining control of the Quality of My Life.

Here I am a year later and now undergoing HT and more than ever, I wish to maintain control over the Quality of My Life as much as possible. Exercise, for me, continues to be the "First Line of Defence" that is within my control  against this invader to my body.

We are all in this together so let's fight it together and have as much control over the Quality of Life we live!

 

This week, as you post your update(s) – and you may post just once, or every day, or anything in between; whatever works for you – add your comments about your vision for your own Quality of Life down the road, and what you are doing now to improve and prolong life.  Share your stories as motivation and support for others...

 Jack


Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/24/2011 4:16 PM (GMT -6)   
My Workout today January 24th:
 
Warm up on bike and 10 minutes on elliptical. First time as there has been some interest here.  Will take some getting used to but certainly a good workout.
An hour and a half weight training - 3 sets of 10 reps for biceps - three different trials / triceps - three different trials / shoulders and pecs / back and abdominal crunches
Aerobic - 30 minute Interval Training - run / walk - treadmill
 
Jack
62
RP
RT
HT
EX(exercize)

Ed C. (Old67)
Veteran Member


Date Joined Jan 2009
Total Posts : 2461
   Posted 1/24/2011 9:44 PM (GMT -6)   
I basically repeat the same routine 4 times a week. 35 minutes on the elliptical machine, 12 minutes on the treadmill, 15 minutes arm and leg weight training, 10 minutes stretching and abdominal crunches. I did that today.

Galileo
Veteran Member


Date Joined Nov 2008
Total Posts : 697
   Posted 1/24/2011 10:31 PM (GMT -6)   
Monday, January 24:

Cardio:
* 20 minute walk on treadmill

Strength:

* full dumbbell workout: crunch, reverse crunch, squat, chest press, lunge, one-arm row, standing shoulder press, pullover, biceps curl, lying extension, calf raise.

* many push-ups (column 3, day 1, week 6, 100 push-up challenge)
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

60Michael
Veteran Member


Date Joined Jan 2009
Total Posts : 2243
   Posted 1/25/2011 10:22 AM (GMT -6)   
Forty minutes of weight training on the 24th. Got to motivate myself to run sometime today in spite of a light rain.
Michael
Dx with PCA 12/08 2 out of 12 cores positive 4.5 psa
59 yo when diagnosed, 61 yo 2010
Robotic surgery 5/09
Gleason upgraded to 3+5, volume less than 10%
2 pads per day, 1 depends but getting better,
started ED tx 7/17, slow go
Post op dx of neuropathy
T2C left lateral and left posterior margins involved
3 months psa.01, 6 month psa.4
Started IMRT Jan. 2010 72gys
7month post SRT PSA .2

Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/25/2011 3:27 PM (GMT -6)   
My Workout Today, Tuesday, January 25th
 
Stairmaster / Elliptical - 15 minutes to warm up
Weight Training - Bi's / Tri's / back and shoulders \ pecs
Aerobic Exercize - 30 minutes on the treadmill - brisk walk at incline
 
Jack

NEIrish
Regular Member


Date Joined Aug 2010
Total Posts : 245
   Posted 1/25/2011 6:37 PM (GMT -6)   

Yesterday (Monday) NEIrish weighed in at 210, another 2lb. loss for a total of 10 lbs. overall since he started 2 wks before.  Joined a fitness ctr. yesterday!  This is HUGE for a dedicated non-gymrat.

1/24--4miles on treadmill walk/jog pace; did Nautilus route of 14 machines.
1/25--4miles on treadmill walk/jog pace; upper body machines Nautilus
Shovelled more snow throughout the last few days - tough winter in southern New England!
 
Congrats to all who are trying to stick with this.   

Herophilus
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Date Joined Sep 2009
Total Posts : 664
   Posted 1/25/2011 7:17 PM (GMT -6)   
Way to go NEIrish, what I'm talking about...
Hero

Herophilus
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Date Joined Sep 2009
Total Posts : 664
   Posted 1/25/2011 7:26 PM (GMT -6)   

Skate said..."Quality of my life was much affected by my RP..."

I’m with you...actually what I went through post diagnosis was a huge pity party. The pity party that Jonah had after his encounter at Nineveh pales in comparison to mine.. However with appropriate help and self-help I have made the decision to maximize the quality of my life. I started this in earnest about 6 months after my RP. I have made dramatic changes in my diet, my conditioning, and my spiritual life, so that I can be a better person, husband, father, grandfather, and friend. I’m not sure who said it but it helped me greatly when I developed this "definiteness of purpose". Obviously I still have a long way to go, the amount of time required may exceed what I have available to me. I hear people talk about the glass being half full or half empty...to me it’s just too big of a glass, and my goal is to experience all that it has to offer before I leave this world. My philosophy on exercise and conditioning is based on the principal of physics that is now a TV commercial...an object at rest tends to stay at rest...an object in motion tends to stay in motion....motion is good. The problem is to follow Mr. Henry Fords maxim, "Quality means doing it right when no one is looking". It is easy for me to want to stop at 25 minutes on the cross-trainer when my goal is 30 minutes, or to set the difficulty at a few stop points below what I really should be doing. 20 months ago I was really down and still had surgery to complete. But after a lot of hard work, 9 months ago I was able to take my first really epic backpacking adventure. Basically I did it my way. You can read about it at http://walkbobwithjack.blogspot.com I would have never been able to do that in the past. This year I’m going to do an even longer isolated trip in the "BOB". My wife of 32 years has become my "Rock" we have had a wonderful run of years together, and now I’m committed to do everything I can to make sure that I’m able to keep up with her for the next 32 years. In early June she is going to drag me to Alaska. I hope my mental, physical, and spiritual status exceeds her expectation. Thanks to all of you for the words of wisdom I read here several times a day I’m continuously reminded of how fortunate that I really am. I wish the best for all the families that are traveling down this road.... Now off to the gym.

Hero


Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/25/2011 7:44 PM (GMT -6)   
You are a true hero.  Way to go!  I also was down about surgery and got back on the horse as soon after as I could.  Walking the next day and when I got home.  My uro. surg. ok'd starting back at the gym as soon as the catheter was removed and, as long as I watched the amount that I lifted, everything was a go. Treadmill was good to me so that's what I did. That first summer, say 3 months after surgery, I was back on the ice teaching power skating to hockey teams.  Did four separate schools that summer.  Not until RT and HT did I really start revamping my diet.  Now I have no sugar, no red meat, no dairy products and no white flour (refined wheat products).  Once in a while I cheat and Ido have a hamburger.  My wife is a fabulous cook and has helped me tremendously with eating the proper foods and has thousands of recipes that cater to my needs now. 39 years for us!
Anyway, good to hear about your positive approach to this thing. I try to live by your words as well. Exercize and diet have improved my quality of life in spite of it all.
 
Jack, 62, RP, RT, HT, EX

F8
Veteran Member


Date Joined Feb 2010
Total Posts : 3994
   Posted 1/25/2011 8:31 PM (GMT -6)   
1/25 -- 50 minutes bike today and i felt VERY GOOD!
 
i hit a max heart rate of 189 on the bike today according to my polar HRM.  the bike's HRM actually said 192 bpm.   i did a total of 50 minutes on the bike.  the first 40 minutes was my "workout" and the last 10 was a recovery spin.

during the 40-minute workout i averaged 92 RPM, 98 watts and 151 BPM, and i was talking to the guy next to me the whole time.  i achieved my max heart rate after 39 minutes while increasing load and spinning more than 100 RPM. 

50 minutes is my longest effort to date because when you are exercising with no or low testosterone you're robbing peter to pay paul if you overdo it ... or so it has been my experience.  so we'll see if i have another bad week as a result.

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 1/25/2011 8:49 PM (GMT -6)   

Ed said ("50 minutes is my longest effort to date because when you are exercising with no or low testosterone you're robbing peter to pay paul if you overdo it ... or so it has been my experience.  so we'll see if i have another bad week as a result".)

 I have not heard of this when undergoing HT.  Can you elaborate on this Ed? I have not experienced this as of yet.

J


F8
Veteran Member


Date Joined Feb 2010
Total Posts : 3994
   Posted 1/25/2011 9:38 PM (GMT -6)   
Skate -- before PC i actually used to exercise more. i started HT in march 09.  i also had BT and IGRT.  after BT i really had to do things differently.  my strength and endurance decreased until recently (i think).  I also have become very intolerant to the heat and short of breath.  i have had a harder time recuperating i think mostly because of the lack of testosterone.  my muscles feel sore all the time like i need rest but it has gotten a bit better the farther away i get from radiation...and my last shot of lupron.
 
still my IT bands or quad muscles are very tight and when i get up i limp like fred sanford for awhile....but it has gotten better.  two fingers on my left hand also get very stiff.  i jammed them last year in an accident but they are also my "mouse" fingers so they get alot of use.
 
what i try to do is get in a good workout without jeopardizing future workouts.  but when i'm feeling pretty good i tend to overdo it and i usually pay later.  e.g., i felt like i was peddling in quicksand all last week.  my output (watts) was maybe 10% lower and my heart rate about 10% higher.
 
i pushed it pretty hard today.  if i weren't talking i would have went even harder but probably for only 40 minutes.  now i'm wondering how it will effect my other four workouts this week.  hopefully less than before.
 
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

Post Edited (F8) : 1/25/2011 7:41:15 PM (GMT-7)


pa69
Regular Member


Date Joined Mar 2009
Total Posts : 260
   Posted 1/25/2011 10:55 PM (GMT -6)   
After a vacation in early December I found myself slacking off my fitness program. It's amazing how fast I lost my toning! I get tired faster and my stamina has wilted considerably.

Every year my daughter and I participate in the Pumpkin Pie 5K run in Nazareth Pa. on Thanksgiving Day. We usually start our training around August. This year, in addition to the Pumpkin Pie run, I'm planning to participate in the Reggae Marathon in Negril, Jamaica on December 3rd 2011. Since they offer a 10K run as part of the Marathon, that's where I hope to be.

With these two points (loss of fitness and the desire to run a 10K) I'm beginning my training in earnest. A 40 minute program on a Cannondale R600 set up on a trainer, an abs program, and weight resistance training for now. When the weather gets better it's on the road for running.

I've informed many folks of my plans which should help me make sure I follow through with them.

Bob
Age 71, First ever PSA 7.8 taken June 2008, Biopsy July 2008, 10 of 12 cores positive, Gleason 3+3=6
da Vinci surgery December 10, 2008, catheter removed December 29 2008
St. Lukes Hospital, Bethlehem, Pa.
Dr. Frank Tamarkin
Prostate weight 73.0 grams, Gleason 3+3=6, stage pT3a
Tumor locations: right anterior apex, right posterior apex to mid
left anterior mid to base, left posterior apex to mid
extensive perineural invasion in right anterior apex, right and left posterior apex to mid
seminal vesicles negative
Seven PSA tests undetectable, latest Aug 2, 2010
Pad free beginning Mar. 18, 2010!

compiler
Veteran Member


Date Joined Nov 2009
Total Posts : 7270
   Posted 1/26/2011 12:08 AM (GMT -6)   
Did my usual--;nuff said
 
Mel

Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/26/2011 9:53 AM (GMT -6)   
Ed (F8)
It's been one year and two months after my Rad. Ther. completed and I agree with you about the shortness of breath and the aching joints/muscles.  The further I get from the RT the better I respond to good workouts.  I haven't noticed a change since I began HT two months ago.  I have always exercized but some days are harder and the time after is the hardest but we keep at it don't we.  Must be the "T" that we think we have!
Jack

F8
Veteran Member


Date Joined Feb 2010
Total Posts : 3994
   Posted 1/26/2011 10:17 AM (GMT -6)   
Jack -- i'm starting to get some evidence that my T is creeping back.  i'm having my T checked next week along with my PSA and vitamin D.  the one thing my radiation oncologist has always strongly urged is exercise.  i've never stopped even in the darkest days but i have been so wiped out at times that the best i could do was go through the motions.
 
i learned a long time ago to suit up and show up no matter how i felt.
 
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 1/26/2011 10:20 AM (GMT -6)   
I am with you brother.
 
J

Casey59
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Date Joined Sep 2009
Total Posts : 3172
   Posted 1/26/2011 12:07 PM (GMT -6)   

Jack (Skate), thanks very much for kicking-off the Week #3 Aerobic Exercise Challenge thread in my absence…I read the postings this morning to get caught-up.  Stick-to-it-iveness is important in “exercising for life”, and it is important in a support forum like this thread, and so I genuinely appreciate everyone sticking-to-it and keeping the ball rolling here while I was off-line since last Friday.

And also thank you, Jack, for sharing a bit of your journey.  I believe that when others here see that guys like you, and Ed (F8), who are now in the midst of, or are veterans of, a Hormone Therapy regimen and are both committed and enthusiastic about prolonging your lives and the quality of your life through healthy exercise…well, I believe that’s motivating for others.

There is an appropriate level of healthy exercise for everyone…not everyone can (or should) be getting their heart rate up to 190-ish bpms (wow, Ed!).  A daily brisk walk for 30 minutes is an appropriate level that many guys here should be posting about…maybe taking it up a notch after building some stamina at that level (maybe not; it depends).  The key is getting up and doing something!

·         Doing something, like NEIrish has…in the last two weeks, he has started exercising, dropped 10 lbs, and now made a commitment to stick-to-it-iveness by joining a gym.  Way to go!

·         And like Herophilus…who overcame his own (self-proclaimed) “pity party” to commit himself to a “project” (my term) to improve quality of life—body, mind and spirit.  Now, he’s doing adventure backpacking (see the beautiful scenery photos in his blog).

·         And like Bob (pa69)…who has now verbally committed to the world (right here in this thread) that he is getting up off his butt, regaining an appropriate level of fitness, and will run his first 10K at age 71 (actually, 72 at the time of the scheduled run, I think?).

·         And the others here who are doing what they can to prolong and improve quality of life, including those who have posted here this week like Galileo (and his 100 push-up challenge), and EdC and 60Michael and compiler—and others who have not yet posted in Week #3—who are all showing stick-to-it-iveness.

Thanks, again, Jack for kicking-off the Week #3 thread and keeping the interest and enthusiasm high.

 

 

I flew in from Key West last night, and reflected on what exercise I was able to do when away on vacation.  I went bike riding every day; the shortest day was about 30 mins, and the longest day was about 90 mins.  I was on a “beach cruiser”-style bike, so none of the riding was fast or strenuous, but all of it was enjoyable. 

My beach-cruiser bike rides reminded me that getting exercise doesn’t have to involve getting uber-high heart rates—the brisk 30-minute daily walk is all that the prostate cancer patients did in the UCSF study.  The study consisted of about 200 men with biopsy-confirmed prostate cancer.  Half (the “study group”) underwent the lifestyle modifications consisting of exercise (walking), diet/nutrition and stress reduction, and the other half (the “control group”) made no lifestyle changes.  After a year, the average PSA of the “control” group progressed (increased) pretty much “as expected" — largely mirroring the progression of the slice of a broader, general population who does nothing on their own to stop/slow PSA.  In the other group, the “study group”, their PSA, as a marker for prostate cancer, actually reversed.  Here’s a summary article of the results:  LINK.

I also got in some kayaking in the Keys.  My daughter wants to participate in this year’s Annual (35th) Swim Around Key West (LINK), and wanted to get some distance ocean swimming in, so I accompanied her in a kayak for about 90 mins.  She & I also took a 2-man kayak out for about 90 mins yesterday (Tuesday), but mostly kicked-back and rode the incoming tide through some mangrove-lined canal/creek...actual paddling only at the end for about the last 30-mins.

 

 

Back to the “Y” this morning before work.

Date:  Tuesday, 26Jan11

Aerobic Exercise:  25 mins on elliptical

·         Distance = 2.5 miles

·         Heart rate max = 120.  Stuck to “gatherer” mode (versus “hunter” mode) the whole time.  Listened to some old Carlos Santana music on the iPod this morning.

 

 


edit:  clarification & typo

Post Edited (Casey59) : 1/26/2011 1:33:09 PM (GMT-7)


Purgatory
Elite Member


Date Joined Oct 2008
Total Posts : 25393
   Posted 1/26/2011 12:28 PM (GMT -6)   
All kidding aside, I admire each of you in this group for your determinaton and will power. I am still having a hard time on the physical front. I go to outpatient physical therapy twice a week, but after almost 3 months, even they are disapointed that I can't seem to progress beyond the basics. They keep saying they can't get my "quad core" (I believe that is the term) strong enough to move on to other areas. I am very compliant and do whatever they ask me to do.

Even 4 months after the stoma surgery, I am still on a 10 lb weight limit, which really limits what you can do. I still need a cane to walk. I still have lots of dizzyness. And from an exercise point of view, I can't lie on either side to exercise, as there is still too much post surgery hurt.

I want to still enroll in the more sophisticated oncology re-hab program, but they do not consider me "well" enough to start.

Its frustrating, as I feel that all my strength was taken away from me from the last surgery, as well as dealing with that daily wall of radiation fatigue. Some here, I feel understand perfectly well what I am talking about, and others with their remarks act like its all in a persons mind.

I assure you, that it is a daily, invisible wall of steel, and when it hits you between the eyes, all the wishful thinking and good intentions in the world won't help you breakthrough it at that moment.

Its been 26 months since SRT ended for me, and there has been zero improvement on the fatigue front.

I walk when I can, do the physical therapy stuff, but beyond that, feeling fit again seems like a distant dream. Of course what I went through in the past 2 years didn't help my cause. At age 58, I feel like 78 and in bad shape at that.

All I can do is to keep trying, as I do daily. I don't really know if I am winning or losing this fight anymore. Just gets a bit harder to fight.

David in SC

James C.
Veteran Member


Date Joined Aug 2007
Total Posts : 4463
   Posted 1/26/2011 12:46 PM (GMT -6)   
David, you're on your feet, still moving and haven't given up.....you're a winner for what you can do now.
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

Casey59
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Date Joined Sep 2009
Total Posts : 3172
   Posted 1/26/2011 12:47 PM (GMT -6)   
Purgatory said...

All I can do is to keep trying, as I do daily. I don't really know if I am winning or losing this fight anymore. Just gets a bit harder to fight.

David, stick to it.  Don't expect miracles; none of us should expect miracles.  With time, and with effort, your abilities and stamina will undoubtedly improve, and it should contribute to improved QoL...just stick to it.

Skate
Regular Member


Date Joined Oct 2010
Total Posts : 424
   Posted 1/26/2011 12:53 PM (GMT -6)   
Today's Workout, Wednesday, January 26th:
 
Aerobic Workout - Stairmaster / Recumbent Bike / Treadmill / Stationary Bike / Elliptical - 90 minutes total
 
Ready for "Bootcamp Yoga" tonight (oxymoronic isn't it?)  Someone once said that to me!  I'll post again when I get home
 
________________________________________________________
 
David in SC said ( I know yoy don't like to be quoted but too bad!)
"All I can do is to keep trying, as I do daily. I don't really know if I am winning or losing this fight anymore. Just gets a bit harder to fight".

Just posting on this thread indicates to all of us who share in the difficult journeys of others,  that you are winning!  Exercize, no matter how little, is still more than nothing.

Jack

62, RP, RT, HT, EX




compiler
Veteran Member


Date Joined Nov 2009
Total Posts : 7270
   Posted 1/26/2011 2:32 PM (GMT -6)   
David:
 
Don't compare yourself to ANYONE ELSE here. You can only do what you can do. It might just be walking for now, even with a cane. My dad walked a lot; his last 5 years with a cane. I think it helped him tremendously. He passed away at 97.
 
All kidding aside, just do what you can.
 
I certainly believe you about the fatigue. Others have also described it as hitting a wall and you just can't do anything.
 
F8 (Ed): Isn't that heart rate way too high?
 
Casey: I did post already. I did my usual workout. Back to treadmill and then the machines. Oddly, my heart rate stayed at 110-123. Usually it is in the mid 130's and on the elliptical low 140s. Does that mean I'm in better shape?
 
Mel

Casey59
Veteran Member


Date Joined Sep 2009
Total Posts : 3172
   Posted 1/26/2011 3:22 PM (GMT -6)   
compiler said...
Oddly, my heart rate stayed at 110-123. Usually it is in the mid 130's and on the elliptical low 140s. Does that mean I'm in better shape?
 
 
 

Mel,

Even though I am not a doctor  wink  , I can’t answer your question positively one way or the other, but if you are working out consistently (and other variables held generally constant), then this is a good indicator.  Generally, the faster your heart beats, the harder you are working out.  The slower it beats in response to vigorous exercise, the better shape you are in. 

Here’s an example provided in the book The competitive runner’s handbook:  The bestselling guide to running 5Ks through Marathons:

“For example, perhaps your heart beat is 140 times per minute at a pace of 8 minutes per mile for an easy 5 mile run.  After perhaps two months of quality training, it may rise to only 130 to 135 beats per minute at the same speed and conditions.”

 

I recently read a nice article with the catchy title, “How to Change Your Heart” which described the best ways to use heart rate to measure improvement in fitness level is i) resting heart rate, and ii) recovery heart rate.  Perhaps counterintuitively, the best ways described here do not include the method you described.  I’ll copy/paste a bit of the article here, and highlight in blue this part of the discussion:

 

How to Change Your Heart

If you've ever worked out, you've certainly felt the immediate effects of exercise - your heart speeds up as your body demands more oxygen, your breathing rate increases and you start to sweat to cool your body. All of those things go back to normal as soon as you stop exercising, but, what you may not know is that exercising consistently can actually change how your heart functions. Regular exercise:

·         Lowers your resting heart rate (RHR). A heart that's in good shape actually beats fewer times when you're at rest. That's why many athletes have resting heart rates as low as 40 or 50 beats per minute. As you exercise, you'll find your RHR will decrease as you get into better shape.

·         Makes the heart more efficient. Consistently exercising the heart makes it work harder for you with less effort expended. That means normal activities become easier since your heart doesn't have to work as hard.

·         Strengthens the heart. Just like lifting weights repeatedly can make your muscles stronger, regular cardio exercise actually makes your heart (which is also a muscle) stronger. The stronger your heart is, the more blood it can pump with each beat. That means your body gets oxygen faster and more efficiently.

·         Helps you recover faster. When you exercise regularly, it doesn't take as much time for your heart rate to return to baseline. That recovery time becomes faster and faster as you get in shape. Tracking recovery heart rate is one way experts track improved fitness levels.

·         Protects your health. As your heart gets stronger, it reduces your risk of heart attack, stroke, diabetes and high cholesterol.

·         Increases good cholesterol. Not only does it increase good cholesterol, regular exercise also decreases bad cholesterol (LDL) which means there may be less plaque built up in the arteries. Less plaque means blood can flow freely to and from the heart.

 

 

In another book I recently read called Younger Next Year, the co-author doctor (internist) describes in very lay-terms the benefits of exercising in both the “hunter” mode and the “gatherer” mode…both are based on percentages of one’s maximum heart rate.  Gotta start in the “gatherer” mode, but for those who can move onward, a combination of both modes is highly beneficial.  I’ve recommended this book here before (a good $20 investment in the future).  Mel, this book would be good for you.

 

I hope this helps...

 

 

BTW, Mel, I also made a wording clarification to my post this morning.

Post Edited (Casey59) : 1/26/2011 1:41:21 PM (GMT-7)

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