What type of workout regimen you guys recommend? I am 6 weeks into my xtandi/firmagon treatments. I am 67 years old, good shape other than the reason I am in this forum. I really have no program other than a 30 min. walk daily and yard work. Thanks in advance.
What is a good work out regimen? - Advanced Prostate...
What is a good work out regimen?
Written by
Wahoo_
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Well Wahoo,
Do you have access to a gym?
Do you have experience working out? If not, hire a personal trainer for several sessions to make sure you are using proper technique...Too many people injure themselves because of poor form and technique.
XPO1 has good advice for a "workout regimen" but for myself, no workout per say rather bicycle riding. Just did an overnight FULL MOON 121 mile bicycle ride and am a little pooped for this 70yo right now.
in reply to addicted2cycling
You must be addicted2cycling.
Weather is slowly, at a 🐌 pace, getting to be biker friendly.
Once we get to 45 degrees I'll ride.
addicted2cycling in reply to
45F 😱
I had 65F for the ride and wore leg + arm warmers with double jersey, one with long sleeves and a newspaper barrier between.
in reply to addicted2cycling
You forgot to add that you rode up hill, both ways.
With my leg warmers and my cold gear under armor on, 45 is nice. I grew a beard and that makes a difference because I lead with my chin when I ride.
55 degrees in Sea Isle City, NJ today.
Hi
addicted2cycling in reply to
HILLS here in SW FL --- NOT!!! 121 miles and 177 feet elevation 😀 Originally from Paramus, NJ
Hell yeah you did !!!
Pleased with the 121 but was hoping for 150. NEW MOON just 13 days away!!! ;0)
Good goal. I will start hitting it harder around that time with the longer days. No night rides for me yet. 121 was impressive especially with that average speed. Of course the max elevation of 1 foot and a continually descending elevation profile it looks like it was all downhill :0).
Miles, not Km? That is awesome!
no METRIC here
Cardio and weight lifting are a great combo - aerobic exercise to offset ADT side effects eg - fat gain, heart disease, and depression. Glad that you are walking, weight bearing exercise may offset ADT induced osteoporosis.
Weight lifting/body weight exercises can help with muscle loss from guess what ADT😊
Did my daily jumping jacks and crunches this am. Added kettle bell reps also.
Alternative days I do arms and shoulders with weights. The other days push ups.
I used to run marathons, but have anemia and low hemoglobin associated with the low T.
Last marathon was last Feb in Huntington Beach, CA
The rest of my other five were canceled in 2020 and now they're being moved to the Fall😭
Mostly just hiking esp up at 4000 ft where my dental office is. Altitude training may have more RBCs made. That's why Olympians train at altitude.
hopkinsmedicine.org/health/...
tehachapinews.com/lifestyle...
Fight on y'all
Randy
I tip my hat to anyone on ADT who can run a marathon, I've never been much of a runner but I found on ADT that my ability dropped a lot from a run to a slow jog, and shorter one too.
Hello Wahoo.
I don't think you should try to go quickly from light to heavy exercise, but I do think you'll benefit from gradually increasing it. I suggest that you set some goals for yourself regarding body weight; muscle exercise like pushups, situps, or working with light weights, (e.g., 10, 15, or whatever pound dumbbells); and also cardio exercise like jogging or running or jogging in place at home when the weather is bad. Start small but gradually increase it until you feel like you've had a real workout.
There is scientific evidence that keeping in shape helps men with as well as men without prostate cancer live longer. It also gives you more energy to do things during the day and can help you sleep better at night.
Good luck with it.
Alan
Don't discount the gardening, I did 2 hours of trimming an apple tree of suckers today and I am feeling it. I walk/hike and bike, though biking is my preference when weather permits. High 30s to low 40s is normal during winter here. By now I am really looking forward to 55 degree days.
Bending your elbow...........
Good Luck, Good Health and Good Humor.
j-o-h-n Sunday 02/28/2021 12:30 AM EST
Moderate to light resistance training Machines would be better for you
We have found weight training to maintain muscle mass and bone strength superior to many other types of training
Most people go on to like it and stick with
Start light for 30 minutes per day as the progress and you will add weight and intensity
This will prevent with depletion of muscle and bone mass and encourage mobilty
triumphfound.orgLocated in Sacramento CA.
I'm a graduate, 2019 Spring.
Excellent foundation for cancer victims. Very personalized. They are now online. Contact to judge if you are a good fit.
2Dee
Hi Wahoo,
I started walking for 30 mins on weekdays and slowly after a couple of weeks have brought it up to an hour on weekdays. Always start gradually and then when you are comfortable increase the time.
I did engage a personal trainer when both my wife and I joined a gym, but I am not a gym person and after my programme ended, I went back to walking. I do calisthenics after my walks on alternate days. Hope this helps.
Oh, I just started Firmagon jabs (Lucrin/Lupron was not helping my PSA and my testosterone increase to 2) in February @ 240 mg, I am on Zytiga + Predisone since June 2020.
Of course there are days I simply don't do any exercise...LAZY...haha. I eat the food that I love in moderation on some days and in excess on most days...haha, and my wife just looks on and shakes her head...haha. I am 60 years old now and was diagnosed in 2017.
Take care.
Haniff
This past December I picked up a rower for just the reasons you express. Normally I take a 3 mile hike each day through the woods. With the advent of Winter that would be curtailed. I found an online workout program, Black Horse Rower. I follow his 30 minute routine while listening to music or a podcast. It's low impact and after a few months my core feels more tone and flexible. I can work up a good sweat. At 66 years old and 6'4" this has really helped my flexibility as well. I think it may help my Golf game come Spring. This was my approach. For 15 months on ADT, no weight gain. All the best.
in reply to Ramp7
The rower is the most under.utilized exercise equipment in the gym and I'm thankful for that because it's always available.
Swishhhhhh!
My Best Recommendations:
----The best workout regimen is one that you will do.
----Do the type of exercise you like, but do some of other things ..... aerobic training (endurance) with some weights, weights with some cardio, lower body sport (e.g. cycling or running) with some upper body training (weights, swimming).
----Also do some stretching ..... 10 min 1st thing in the morning is often the easiest, best way to get this done.
----Start at low volume .... you can always add more.
----You will be more dedicated to training if you are working/looking toward/forward to something ..... a race, a local club ride or run or just meeting up with people you like during or after training.
----Just keep improving. More quality, more volume, just keep improving. Keep asking yourself, "How can I do this better?"
----be sure to plan for recovery especially if you are the type of person who totally immerses themselves in an activity.
----plan for & get extra sleep .... this will help with recovery & is just good advice in general in our chronically sleep-deprived culture.
----Use both short-term & long-term reasons/motivation to continually remind yourself "why" you are training. For example, a long term reason might be health improvement, or a race coming up ..... a short term reason might be just getting together with people you you enjoy.
----Be safe. e.g. if you insist on outdoor road cycling or running choose the safest routes and cycle or run in a safe predictable manner, if you are a swimmer never swim alone especially in open water.
Just some thoughts.
Trainer if you can afford the luxury is good for anyone., good advice there. Lots of ways to do it but basically just add lifting. Weights, bands, calisthenics all work. Do not listen to those who say cardio is enough.
At 6 weeks you’re not going to feel much side effects, but once they kick in you’ll need the lifting.
ADT wastes muscles plain and simple, and besides the more serious eventual consequences. you will not like the way you look or feel if you let it happen.
Also to get more out of your cardio and the lifting too I would get a pulse rate monitor and learn how to use it. It helps you to work harder safely. Great luck to you!
I'm a poor example to follow but I try to do ten sit-ups at least once a day, (to control back pain), and I keep a pair of 20-lb weights near me and do five or more curl/lifts at least once per day and a few squats. Try to do the squat/curl/lift in one fluid motion to save time. Walk every day and keep a pedometer on all day to see how many steps per day you take. I'm in the 8000 range. Do gardening if the weather permits. Mow the lawn. Trim the trees. Blow the walks. Park not near the store/bank/ but enough to get in some walk. Take stairs regularly if you can. I'm 75. I think of long walks but rarely do them. Used to at your age, a few miles per day. Too time consuming. Dogs must be good if you have the time. Household chores like vacuuming, cooking, cleaning. Stretching even while watching TV. I've been thinking of using a bungie cord for arm stretching while watching TV. I do have a stationary bicycle but it's boring, hard to keep up a routine. I think of it often, it's close-by. Chinup bar I use occassionally but just for muscle strain/stretch. Lately I try to work out or yard work whatever during TV commercials.
in reply to NecessarilySo
You do more exercise that 80% of the US population. That is fantastic 👏
I just started gardening last year and boy is that therapeutic. I'm chomping at the bit to start again this year.
Cheers.
NecessarilySo in reply to
Thanks XPO1. I try to do gardening a little at a time, because it's sustainable. I planted some garlic in January, Onions in February, and am just getting into corn. Depends on your climate. I'm in SF Bay area, mild climate. Peppers soon too. Tomatoes in March. My grandparents were farmers in Missouri. My Dad showed me how when I was a kid. It is rewarding. I usually buy plants in Home Depot like Early Girl Tomatoes which I fertilize heavily. One year I got 500 tomatoes on one plant!. Zuchinni. Peppers.
in reply to NecessarilySo
Awesome. I live in a suburb west of Philly so not quite ready to plant. 🍅 and 🌶 are a staple for gardening. I'm adding some root vegetables this year, beats and radishes along with starting a strawberry patch. We can compare notes as the season progresses.
NecessarilySo in reply to
My problem now is shade. Sun is low. I have to judge the areas where Sun will be best in a few months. Property aligns north-south so I need to plant on North side, at rear of property. It takes some thought. Also I try to not plant tomatoes in same spot as year before to avoid hornworms. Try to plant things the bugs don't like, such as garlic, onions, peppers, tomatoes. Last year I had hornworm problem on a cherry tomato, which I rarely ate. Zuchinni had a beatle problem. Just go with the flow. It hardly saves any money but it is nice to harvest what you eat. I avoid brocolli cabbage family. One year I grew a bunch of cabbage and put a plastic sheet tent over it which kept away the cabbage moths. It works but not worth the trouble. Vegetables are cheap. Gophers got my tomato one year. Rabbit ate my carrots. Slugs ate my snow peas leaves last month, I'm trying to revive them with bug spray, lightly. Got to keep up the struggle against Mother Nature.
in reply to NecessarilySo
I think, for me, this is the reason I find gardening so therapeutic, the patience that one develops due to the varmints and insects attacking the plants...if you don't develop patients you'll go nuts.
NecessarilySo in reply to
True. Avoid killing yourself with pesticides. One thing I am beginning to learn is that bugs seem to not know what to do with some exotic plants or varieties. If something has a problem then just don't plant it. Varamits are all over the place.
I used to grow radishes. The ones at the store are way bigger and better and only cost .25 cents. (Walmart charges about $1.25 for a bunch of radishes. I don't get it.) But from seed to radish in about 30 days is super. City water rates in Central Ca can be a real discouraging factor.
500 tomatoes on one plant is amazing.
Hey Wahoo!
XPO1 recommended a personal trainer and resistance exercises I would think using weights. I had intended on opening a one on one, personal training studio before I was loaded up with fluoroquinolones. causing extensive and it seems after years, irreversible damage to ligaments. tendons and joints that had long ago healed. If these drugs have been used on you repeatedly be careful. I was doing a little better last summer and could handle modest weight. I trained a young couple that live next door. I usually start people using 10 exercises with a barbell. Initial strength and flexibility need to be assessed and a history of any injuries or health issues that could present an issue should be discussed.
Your trainer should demonstrate proper form then have you perform the exercise while correcting your form as necessary. It is best if there are mirrors so that as you learn, you will be able to correct your own form. Squats and deadlifts are the exercise most people are injured doing because they use incorrect form, but also, along with the overhead press the most beneficial weightlifting exercises. Start with a light weight for each exercise. By the third session the newbie should be able to set up and do the lifts with proper form and a little guidance. Many are good on their own after 5 sessions. by then they should be using a weight that they reach 10 to 12 reps with before failure to complete another rep.
If you can't do a pull up or chin up and have a bar at home consider using a band to decrease the resistance. There are also some inexpensive but quite decent for the money, adjustable chest expanders with 5 tubes. Use 1 to 5 of the tubes for the resistance needed for the different exercises.
Using a chest expander greatly reduces the chance of injury as the resistance starts at zero and increases as the expander is stretched. The expander weighs little therefore the chance of injury form holding it is nil. There are quite a few YouTube videos about using a chest expander that will be helpful. Sandow used and sold chest expanders.
James Grage sells Undersun bands and has many online videos demonstrating how to use them. If you have the discipline to workout on your own something like the Undersun bands, a brisk walk and some yoga may be all that you need. Video below.
Very light weight lifting type exercise is what you need if you are up to it. You have to be careful, you can hurt yourself of you are testosterone depleted.
There is something called "classical stretch" by Miranda Esmonde-White that is close to this. Depending on your cable channel it may be available for free. Otherwise check your local library or Amazon, or buy it off her website.
They are short 22 minute sessions that you can probably tolerate well.
While it is billed as stretching, it includes muscle building.
If you like to exercise outside in your yard you can get two big buckets with comfy handles and fill with dirt, sand or rocks. Practice carrying them from one place to another and back, especially up gradual slopes. The very best whole body exercise is squats or bent leg dead lifts with good form. Say 3 sets of 8-12 3x per week. Can also use similar improvised weights for lunges, curls, military overhead presses and shrugs. Try to get in longer one hour walks twice a week in nature.
I do a one-hour workout every other day. 30 minutes on the elliptical to a target heart rate of 130 or 135. Then 30 minutes of continuous weights. Chest pulls, press downs, toe raises, some chest presses (limited due to artificial shoulder), weighted ball lifts, leg presses. It is stunning how many thousands of pounds one can move during a 30-minute continuous weight workout. I've been a maniac about this recently because I start ADT sometime in March. 9 1/2 years out from RRP but, being a Gleason 9, I knew ADT would have to happen sometime. My workouts are oriented toward endurance rather than bulk, however I've noticed that my muscles have bulked up somewhat.
I'm not supposed to lift anything over 10 lbs. because of a T-12 compression fracture. I don't want to be paralyzed below the waist. A 36 pack of beer is a real struggle now. 5 year survival rate with bone metastasis and skeletal event is less than 1%. (Healthline.com) In 6 days I'll have made it 4 years. Much longer than my initial prognosis. I give credit to the medications that I have been on. I do believe I will make it 5 years. Unless a heart attack, etc. is in my near future. The online statistics are wrong. We all know that. We are changing them every day. Then there are those with aggressive cancer that no treatment seems to help. What do we say to them? Sometimes words are not enough.
My apologies. The Healthline.com statistics are from The Denmark Study. They are at least 14 years out of date and their SOC was different.
24 hour Fitness offers a number of home streaming workouts...that I have found very useful in avoiding the Mask holes at my local gym.Safe, effective and keeps my blood pressure down and I can listen to the birds and the waterfall in my koi pond as I jog on my trampoline jogger in my backyard. Working out well. Temp hit 78 here today in San Diego.
If you can't get to a gym, consider getting a set of resistance bands or resistance loops. Amazon has a good selection and checkout You Tube for workouts for the bands you choose. It works for me. Good luck.
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