Week 2 (of 4) PC/Aerobic Challenge

This is week #2 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 #2).  Let's set a goal of 5-times this week!   This week’s focus is on Quality of Life .   Getting the equation right is really quite simple: Exercise improves quality of life , and improved quality of life improves overall survival .   (I’m not a doctor, but I have accumulated a large pile of medical studies which all support this simple equation.   Let me know if you question this, but it is largely common sense.) Can it really be as simple as that…?   Actually, there is more to it than that. ·          Exercise combats chronic diseases—helps reduce PSA progression (in men with biopsy-verified PC, which coupled with diet/nutrition and stress reduction counter-measures), and heart disease (the leading killer of men with PC) ·          Exercise helps you manage your weight—this one’s a no-brainer ·          Exercise improves your mood – keeps you from becoming a grumpy old man sitting around with nothing better to do than “flame” on the internet or other such disservices ·          Exercise relieves symptoms of stress and depression—lots of talk about depression here at HW ·          Exercise promotes better sleep—improve your concentration, productivity, and mood ·          Exercise boosts your energy level—for more energy to do the things you enjoy ·          Exercise can put the spark back in your sex life—‘nuf said Amen to all that, but to me it all rolls back into quality of life both now and not too far down the road.   Cancer can be an assault on quality of life…if you let it.   DON’T LET IT.   What does your future quality of life mean to you…5-years from now, 10-years from now, 15-years from now?   Is it being able to eat junk food or a piece of chocolate cake from the hospital bed which has been moved into your 1 st floor room where you now sleep most the day and night away while being visited by home-nursing care?   (Although your lack of diet and exercise will have probably degraded you into a diabetic by then, anyhow, so cake is out of the picture.)   Or is it being able to walk to the local park to play with your grandkids.   Which is your vision for the future...and what are you doing about it??   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...     My entry for today... Date:   Monday, 17Jan11 Aerobic Exercise:   25 minutes on elliptical cross-trainer ·          Distance = 2.3 miles   ·          Heart rate max = 114 bpm   (not much more than a walking pace , while watching ESPN’s “Sports Center”) Weight = 226 lbs (down 2 lbs from last Monday) BMI = 26.8    See the livestrong.com BMI calculator HERE .

Nice day in Austin so I decided to walk 3.5 miles outdoors instead of going to the gym.
Heat rate 118. weight 190 lbs.

NEIrish said...
I'm being lazy today. Does someone know what heart rate is desirable for a 60 yr. old guy currently at 212 lb, 6ft tall and just starting out?

First, I'll point you to this American Heart Association web page:  http://www.americanheart.org/presenter.jhtml?identifier=4736

Then, I'll add some explanatory words to add value. 

One's target heartrate during exercise is based upon one's "maximum heartrate."  Usually, one uses a "theoretical" maximum heartrate as a good starting point, although someone in good shape can determine it empirically.

Theoretical maximum heartrate is calculated by 220 - minus your age, or in your case 220 - 60 = 160 beats per minute.

The target heartrate during exercise, as published on the AHA web page I provided is between 50% and 85% of one's maximum.

If you don't want to stop to measure heartrate, here's a good common sense guideline (from the web page):

Some people can't measure their pulse or don't want to take their pulse when exercising. If this is true for you, try using a "conversational pace" to monitor your efforts during moderate activities like walking. If you can talk and walk at the same time, you aren't working too hard. If you can sing and maintain your level of effort, you're probably not working hard enough. If you get out of breath quickly, you're probably working too hard — especially if you have to stop and catch your breath.

Keep goin'!

 

 

 

 

added later as an edit:

Check out the inexpensive book ($12USD on Amazon) called "Younger Next Year" for some fine-tuning of the very broad AHA guideline, and a good, detailed understanding of the "whys" behind the fine-tuning.  I read this book last year; it sounds ideal for your situation.  There is a women's version of the book, too.

 

Post Edited (Casey59) : 1/17/2011 11:04:11 AM (GMT-7)

Casey, et. al:

I have a watch that I wear during exercise. I press a button and it shows my heart rate quite accurately (I've compared it to other gadgets). It's easier than trying to get it off the treadmill as that doesn't seem to work too well.

I am again relaying yesterday's workout for this week, since I did the same thing last week.

I did the usual. This time it was 11 laps (more than usual). MPH ranged from 3.4-4.0, mostly at 4.0. Heart rate hit 146 but it was mostly at 136.

I then did 5 cybex machines (3 reps of 10 each).

I'll list the specific machines next time if anyone is interested.

Got to get back to work

Mel

Casey:

Seriously, regarding exercise, you are preaching to the choir. I really would not argue the benefits of exercise as study after study confirms this. It's just a question of doing it.

I'll check on the watch when I get home. I don't remember what I paid, but I got a good deal on it from EBAY. I hope the brand name shows on the watch. I find the treadmill gauages don't always work and also I just don't like gripping those handles (kind of unsanitary).

I did not consult with the radiology people at Ford. I just consulted there with my regular doctors (the Ford Team).

I have consulted at Umich and locally regarding radiation and I am going to stay local on this as the equipment is second to none. I HOPE the doctors and technicians are top-notch. They seem to be but I can't really tell. Besides, I know I had a top-notch surgeon, but my pathology was still bad. However, I did recover very well from the surgery with no real problems, so maybe he deserves credit for that?

Mel

It may be the first day of the week 2 challenge,  but my body is telling me to take the day off.  Spent the day at the university and came home more tired than usual.  So this is my day of rest this week.  Will hit the gym tomorrow.  Until tomorrow's post.

Jack

Ran 6 miles in the snow with four dogs running with me on Sunday. Today, 40-45 minutes weight training. Tuesday is a running day, come rain, sleet or snow.

Michael

Casey -- the polar for 45 bucks looks like a great deal. 

http://www.nashbar.com/bikes/SubCategory_10053_10052_200392_-1_200279_200305

ed

 

Today (January 17) no aerobic exercise, but 150 push-ups and an upper body dumbbell workout.

I saw a great t-shirt at the “Y” this morning; it said:   “The greatest risk is not taking one.”   My reasons for taking a risk and exercising include helping to “stack the odds in my favor” for fighting possible prostate cancer progression, and fight possiblevascular disease, and the many secondary benefits listed at the beginning of this thread. But the real reason, the big reason, is to make sure that I maintain a Quality of Life that I’ll be happy with later on down the road, and avoid the slow, continual degradation that happens when one does not exercise . Quality of Life for me is the image of my now 16-year old daughter.   In 10-, 12- or 15-years from now (whenever), I want to walk her down the aisle and dance with her at her wedding.   Five years or more from then, I want to play with her children without being confined to a chair or bed.   This is the Quality of Life vision for me. Question of the week:   What’s your Quality of Life vision?   Why do you exercise?     Date:   Tuesday, 18Jan11 Aerobic exercise:   40 minutes on elliptical (20 mins of “gatherer” and 20 mins of “hunter”) ·          Distance = 4.10 miles ·          Heart rate max = 141 bpm   (only about 110 bpm for the 20 mins of “gatherer”; then I put on Marshall Tucker Band’s “Greetings from South Carolina” for the “hunter” session; no single peak, but higher heart rate throughout) [Our bodies operate in basically two distinctly different modes when we exercise:   the “gatherer” and the “hunter.”   The gatherer is up to about 65% of max heart rate and is our fat burning mode; it’s basically a brisk walking pace.   Hunter mode burns mostly glucose , and is generally in the 70-85% range.]     I ordered a wrist pulse monitor online this morning.   Thanks for the multiple inputs.

60 minutes of cardio today;

I like the tv commercial comparing life with physics...."Objects that are at rest tend to stay at rest, Objects that are in motion tend to stay in motion". My goal is to stay in motion!

DJ, I need to spend more time stretching. I have found myself surprisingly tight in my hamstrings.

Hero

1/18 -- chest and shoulders.  total of six exercises.  five sets each, 10 reps.  it feels like i may have bottomed on losing strength and stamina.  at least i hope so.

20 minutes bike.  felt like i was peddling in mud.  my legs just aren't recovering.  i think i'll take tomorrow off.

ed

 

55 minute run with the dogs in melted snow thru the woods on our property. Life is good. My secret to running at age 62, slowness.
Michael