2013 PC/Aerobic Challenge - Week 3 (of 4)

  Q:   Why do you exercise? Is it because: A1:   It makes you look and feel your best. A2:   It helps improve blood flow which improves erectile function, and you can use all the help you can get in that area. A3:   You’ve got concerns about your bones, and you realize that exercise helps maintain healthy bone density which constrains PC growth in bones by limiting empty space. A4:   Exercise disrupts and damages circulating PC cells due to the more turbulent environment caused during exercise as blood flows through the heart chambers and valves. A5:   Exercise slows the PC growth hormone IGF-I through the reduction of insulin production in the liver, which binds-up the IGF-I and limits it’s activity level. A6:   To reduce your body’s leptin production which has been shown to drive growth and proliferation of hormone-insensitive PC A7:   To reduce stress and anxiety in your life. A8:   To significantly reduce your risk of heart disease, which is the #1 killer of men with prostate cancer. A9:   To maintain your own mobility and flexibility, so that you can play with the grandkids (or yet-to-come grandkids). A10:   Because you have family members who love you, and want to see you around for a longer time and have a good quality of life. Other reasons…?   If I had to pick one reason, I would say my answer is #8 (A8), to significantly reduce my risk of heart disease, so that (A10) I can be around my loved ones for a long time.   OK, that was two reasons… This week, post YOUR answer to the question:   “Why do you exercise?”       Welcome to Week #3 (out of 4) of the PC/Aerobic Challenge .   If you are new, you are welcome to join in, but please first go back to THIS link from Week #1 and read the background and “rules” of the Challenge . Use this thread to post your Week #3 results (Sunday-through-Saturday). The Prostate Cancer Foundation’s Nutrition, Exercise and Prostate Cancer guide (free PDF download) recommends getting at least a little exercise every day…to help get the men and women of HW going, we’ve set the GOAL of exercising at least 5 times per week.   Exercise can mean many different things to different people—walking, biking, running, weight lifiting, shoveling snow, chopping wood, etc.   Get your heart going and use those muscles.   A little be it better than nada!   There is a right level of exercise for everyone!   Post Edited (Casey59) : 2/10/2013 10:51:16 AM (GMT-7)

Week 3 Sunday

3 miles run in the freezing rain, slipping on slick ice. The only reason I went out was for Casey's challenge

Week 3, Day 1, Sunday 2/10/13 (15 of 15 days in a row....)

30 minutes cardio - treadmill early this morning (then off to mass) - constant rate but maxed out platform elevation.

Just finished 50 minutes lifting weights - today was "chest and back day." 7 total lifts, 3 sets each, 12 reps per set.

                              "Why do I exercise?" 

     Because I feel better, physically and mentally, when I do. 

 

     Because I will NOT lose to ANY health issue prematurely, and exercise is my very best weapon. 

 

     Because I have many plans for retirement "back home" in the upper peninsula of Michigan that will involve the outdoors - so I WILL keep my body in shape for that. . . .

"Don't back up, Don't back down,

You get tired, and you don't show it,

Dig a little deeper when you think you can't dig no more -

That's the only way I know. . ."

 

Week 3, Sunday.

Brisk 30 minute walk around the neighborhood and a couple of floor exercises after I got home.

At age 76, it is all about cardiovascular health and avoiding the debilitating effects of non-fatal strokes and heart attacks.  

Dr. Mike Evans has a clever and motivational short video about the benefits of exercise called 23 1/2 Hours that might be of interest:  http://www.myfavouritemedicine.com/23-and-a-half-hours/.

Week 3 Sunday

I exercise to keep my bad back muscles loose.
2 mile brisk walk and 15 minutes floor exercise.

Thanks again for setting this up!

week3 day1 2 hours continuous paddle board surfing. Im wiped.. May take a nap, take some ammino acids, and do some floor exercises, weights, lidat……, or not. PM took the nap and did 90 mins weights and core floor work.


I exercise, cause , if I do nothing else, I will shout yes……. this creature will, with, his body, shout yes to his creator.

Post Edited (logoslidat) : 2/10/2013 7:48:39 PM (GMT-7)

Week 3, Day 1 (02/10)

• 18 Minutes of hill/interval training on my LifeCycle stationary bike
• 35 minutes target heart rate training on my elliptical cross-trainer (130-140 bpm)
• 18 Minutes of hill/interval training on my LifeCycle stationary bike

Why do I exercise?  Without it, I can see myself exceeding the max weight limitation of my belt.

Sunday: 1.8 mile brisk walk with wife.

Monday, 02/11/2013 - 11 min on Elliptical, 34 min of weight/strength training for upper back and rear delts, 20 sets.

Week 3, Monday.

Treadmill, 2.5 miles, 39 minutes

Weights, 2 sets of upper body including chest, back, arms, shoulders and abs.

Week 3. Day 2.
20 min elliptical.

Monday: 45 minutes high-intensity spinning, 10 minutes abs workout, 25 minutes weights.

Week 3 monday rest