MEM Resistance Workout: Exercise Bands, Home Gyms, Commitment and Benefits

[RMontana]

MEM Resistance Workout: Exercise Bands, Home Gyms, Commitment and Benefits

There is a lot of discussion on this forum regarding exercise and its benefits. I am living proof that exercise works and resistance exercise must be part of the regime that any recovering PCa patient must consider. I ride bikes daily but that does not provide what resistance training does. I walk as well, but without resistance training the benefits of biking and walking are partial at best...here is my story, what I do and what I would recommend you consider...

I am 69 and now 5 years post RP and 4 post RT; I have had 21 months of Lupron ADT...so far so good. I dedicated myself to daily resistance training from the moment I started ADT some 4 years ago. The 1st year of treatment I did nothing; absolutely nothing...feeling sorry for myself et al. When I realized what I was doing I went to the gym. Luckily I took 10 pound bar bells to a distant corner and got on my back. I was not able to lift 10 pounds of weight in each hand over my chest; it shocked and embarrassed me. I was always physically fit and able and I was going down a drain hole fast. Reading as I did the incredible, really miraculous benefits promised with exercise, I dedicated myself to this and it has had many benefits...but how to structure appropriate routines that you can sustain over time, that was the question? Here is what I found.

I work out Monday to Friday each week in my garage. I take Wednesday off as well as Saturday and Sunday. I alternate between dumb bells and bands, one week with each. I can now press 40 pounds in each arm on the bench (you youngsters out there dont laugh); amazing for me given where I started. My fitness is very good for my age. My joint pains have gone away (shoulder and knee!). I can lift and place a heavy bag in an overhead compartment on a plane, an amazing feat! So, this stuff really works but you have to keep at it.

I am always asked; 'What gym do you go to?' I reply; 'My garage.' I have been able to do this routine, unbroken for 4 years, because I work out at home. If I had to get in my car, drive and park, go into a gym, shoot the breeze, do my routine, return home and 'rinse and repeat,' I would long ago have given up. So the key I think is find a home gym.

Now when I reach 80 I will give up my bar bells (unless I can still do them). I will most definitely keep my exercise bands. These are fantastic resistance exercises. You can set up a home gym very easily, even use a door with its hinges as shown on the band kit manual. But key is to set something up, commit to do the routine and grind it out...

I put on my ear buds when I exercise and have developed a great set of blogs that I listen to while I work out. I use my iPhone and listen to all sorts of stuff; history, current events, treatment discussions regarding PCa, anything that interest you...it really works. Daily my routine (whether dumb bells or weights) takes 35-40 minutes. I precede both routines with stretching (very important) and jumping jacks (I am up to 60 now). Only after I stretch do I start my exercise.

I share some images of my humble garage; dont laugh (please no OSHA comments). I also share the routine I put together. I apologize for the PDF and how it chopped up the tables, data and images when my iPhone exported it. I also apologize for the small attachments and text; the site only allows my to upload one (1) .jpg file, so I did my best. Look closely at my set up; the exercise band anchors must be located 6 inches from the floor, at shoulder height, half between these two and finally well above the head. I will most likely do the exercise band routine until I cant get up and walk anymore...its that good. I was amazed how much effort and stress it puts on your frame; it really works. Plus, you adjust it to fit your fitness level and capacity; see the NOTES on the attachment.

For my dumb bells routine I will publish a separate memo later where I can share an image of my spectacular, 5 star garage exercise area. But, once I hit age 80 weights may not be a good fit; I will most likely have to quit them. But the exercise bands are great for any age...NOW, vacations! Yes, you can take the bands with you on vacation and work out...yeah. I remember back in the day you could also take your books home from college during xMass break and study; that turned out to be a bad idea...I take a break when I vacation; no exercise at all, just relax...you will be walking your head off in any event.

Sorry for the long post...but my Brothers, if you are not exercising every day, or most of the week, you are missing out...it really works. I have heard several Doctors say the following in podcasts; "If exercise was a pill I would force my patients to take it." Well, they cant but if they could, they would...hope this helps. Rick