Stage IV MBC Fitness
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Gracie- That's too bad you can't use the wheatgrass and barleygrass powders. I had heard that those who couldn't eat the grains had no trouble with the grasses themselves, but allergies are certainly nothing to mess with! Hope your smoothies turn out delicious anyway!
DeAnn
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Thanks DeAnn 😊 I wish I could but tried wheat grass one time years ago and was horribly sick from it, and barley is something that I've been told not to eat, so not taking any chances.
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Z,
Thank you for the post. These stats should motivate us to move and keep on moving. Doing 150 minutes of exercise per week is a small price to ask to reduce the risk of dying from BC! I am in!
The last couple of days have been hard and just getting up and trying to do the basic stuff has been challenging..I do notice a huge change in my overall mobility when I don't workout, its terrible.. I am going to try and get a few short workouts in over the next few days and get back in sync..
I am considering purchasing the FIT BIT and will PM you if I do...
I want to thank all of you folks on the board for all of your posts, comments and general commentary it keeps me grounded!
Ronnie
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Illimae, nice house!!
Ronnie, hang in there. Maybe try glucosamine and/or chondroitin. They might help even if just for a little while. Take ibuprofen before exercising. Then take a bath or hot shower.
Did a HIIT workout with the bosu ball and yoga poses also with the bosu ball.
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Thanks Heidi
It's been great getting back out here but I really underestimated the impact of the high altitude and dry climate. I am regretting it today, everything hurts and even my vocal cords sound like they're drying up.
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Great job Heidi, found a beginner HIIT I will try soon. I am also going to try the 1 min hit on the stationary bike ie
2 mins relaxed pedaling
20 second high intensity
2 mins relaxed pedaling
20 second high intensity
2 mins relaxed pedaling
20 second high intensity
3 mins relaxed pedal for cool down. I know this was posted before but just think it sounds great so posting again. I like the idea of building up my cardio this way as well as all the walking vids. Did 60 mins of those today. The usual 4 sessions of 15 minute miles. Quite enjoy them. My waist and hips also are slimming down too. Not losing too much weight, just building more muscle for a change. I still feel pretty good.
Ronnie, don't be afraid to break things up smaller if bigger amounts are hard. The small stuff works just as well. 5 or ten minutes several times over a day is just as beneficial. Good luck. You are right, I see the exercise as medicine too. Helps keep me doing it.
Illmae, that is a nice looking house. Hope your stiffness goes away soon. Epsom salt baths are great for that.
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Ronnie - When you are compromised for one reason or another, 10 minutes twice a day of moderate exercise is a huge amount of exercise and has an enormous positive impact. It is a medicinal dose with probably more impact on QOL than any medicine. Quite different from any sort of training you have done.
I like the Charge2 Fitbit because I find the heart rate monitor more useful for measuring how much exercise I get than steps. But the steps counts are fun.
Mara - I cannot believe you are moving on to HIIT training already. You are amazing!
I got 45 minutes of cardio. Probably ran 3+ miles. Not sure anymore as I run randomly around town with the goal of keeping my heart rate at 150 for a certain period of time. Goal today was 30 minutes but got 45. Still 15 minutes short of my weekly goal of 150 minutes but I've got two days.
I've done yoga 3 days this week after couple of weeks where I couldn't get my act together to practice. I feel better. When I do yoga, I can run farther. It's cool.
No personal bests, lately but consistent moderate exercise ... check.
Keep moving. Tell us about it. You all rock. It's just amazing what you do.
>Z<
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Mara, bath would be great but we are still building and have no plumbing. Instead, I swam/snorkeled for about an hour 1/2 at the local pool. Feeling much better now.0 -
Lllimae,
That looks so refreshing, I am jealous.. We have had non stop rain for 5 months out here in Vancouver, WA.. I am going bonkers not being able to get outside and catch some rays..
v
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That pool and your weather look great. Glad it made you feel better.
I did my usual 60 min Leslie Sansone. Tried the HIIT on my stationary bike. Since I have used the bike prior, it did not feel too difficult though I admit, going full tilt on the bike was tough even for just 20 seconds. I plan to implement the HIIT version of my bike at least 3 to 4 times a week and see what it does for me.
Z, nothing wrong with consistent moderate exercise. It all counts. I have never got my HR up to 150, my fastest was about 135 as I recall so good job.
Hope everyone else is doing well.
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Today's stats
- 33 minutes cardio heartrate
- 220 minutes fatburn heartrate
- 21,000 steps
- 1 hour of yoga
My daughter is ahead of me by only 1000 steps in the workweek step challenge ... but i cannot move.
Everyone else ... keep moving. I am having a margarita and a salad in bed for dinner.
>Z<
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Even though I am not a Stage IV, clicked on this topic for exercise inspiration - You ladies Rock! You are so uplifting and inspirational, considering all you are going through - Thank you for your contributions to the community and best wishes to all.
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I haven't been posting much, but this morning I did something worth sharing -- my first ever Tai Chi class. It was outdoors -- at Sunnylands in Rancho Mirage (where Presidents go to relax) -- and it was really wonderful. I did start to feel a bit woozy at the very end -- I'm guessing something to do with Xeloda I started yesterday -- so chose to sit out the last few minutes of the class. But I can't wait to do it again! It was really fun.
I was also tickled about the FitBit Urban Boot badge I got earlier this week for a 15,000 step day (while we were in Las Vegas, where it's easy to log those extra steps) -- until I saw Z's 21,000 step day yesterday! Seriously???!!! 21,000??? Way to raise the bar, Z!
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Congratulations on your badge!!! 👍 I'm with you on all the steps I mean really who does that? Z does lol!!! But congrats to Z too, you amaze and inspire me
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Yup. 21,000 steps, followed by a margarita in the hot tub on Friday. Today was 5,000 steps, followed by a margarita and a sauna. We do need balance. Deanna tai chi is the best.
Great work everyone.
What are you all up to this weekend, exercizewize?
>Z<
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During the time I was recuperating and on O2, my closet devolved into utter chaos. The sight of it is threatening my will to live or at least my will to live in clean panties. I am not really up to tackling it yet but then again I am also not up to digging in my sock drawer in hopes of finding a bra.
So, late this afternoon I put on some peppy tunes, got a bag for discards + a bag for donations... was just gonna willpower myself through this mess... huff huff puff... ten minutes in and I was already worn out from just getting set up... butNO I was NOT gonna put this off any longer... annnnd just then my darling DH strolled in and said 'hey sweets, if we're gonna take a walk today, we need to go now.' YARRRRG. But he was right, so I dug around for two sneakers that matched and off we went.
1.7 miles, with no steroids helping me out this time. Also 15 degrees warmer here today-- 85 and sunny. Definitely tuckered me out for the evening. DONE.
So the closet monster lives on another day. I managed to find my pajamas so that is tomorrow's problem.
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Lulubee, you are amazing!!!
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Lulubee - You married the right guy.
Big bit plans for a run and yoga today. We'll see...
>Z<
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Lulubee, you are amazing! So much progress in such a short time! Fantastic! And yes, the closet can wait - although it sure does feel good to get things sorted and organized sometimes. I spent the entire day going through an old filing cabinet and shredding documents that I no longer need. I had student loan documents from 20 years ago, paystubs going back about 15 years, and all the old medical bills from 2007 when I first went through treatment. Even though I've got a whole new batch of them, it actually felt good to shred them up!
I did get a couple of good long walks in over the weekend and guided a 1 hour yoga practice today, so I kept it moving!
D
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Questions...I've never been athletic and so have no idea how I figure out what my heart rate should be while exercising, and how long to try to keep it elevated...any suggestions
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I will repeat this post from a while back. The one missing piece of the puzzle is how to calculate your max heart rate .... it can be estimated as 220 minus your age. In fact for my 13 year old daughter that gives a number that is a little high and for me (51yrs) a rate that is a little low. Many gyms and sports facilities will measure your max heart rate and your zones. It's fun, but not necessary as this estimate is reasonable as long as you understand it is an estimate. The subjective definitions of exercise levels below are equally useful and good check on the calculation.
You will get awesome results doing 30 minutes a day of moderate exercise 5X a week, which is only 50% of your max heart rate. I shoot for 150 minutes a week of cardio because I enjoy it and reduces side effects, but it is very very important to understand the awesome power of a consistent but fairly light exercise routine. You get 80% of the benefits of exercise from a brisk 30 minute walk 5 times a week.
So here is my old post, again...
Here are the definitions of moderate and vigorous exercise from the Mayo Clinic website. Moderate exercise is a brisk walk or a hike up a hill, not cardio. It's important to understand how achievable 150 minutes of moderate exercise is. It's not an aerobic workout.
Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level:
- Your breathing quickens, but you're not out of breath.
- You develop a light sweat after about 10 minutes of activity.
- You can carry on a conversation, but you can't sing.
Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level:
- Your breathing is deep and rapid.
- You develop a sweat after only a few minutes of activity.
- You can't say more than a few words without pausing for breath.
As far as heart rate goes, this is what it looks like.
- Moderate exercise intensity: 50 to 70 percent of your maximum heart rate
- Vigorous exercise intensity: 70 to 85 percent of your maximum heart rate
On the FitBit scale the FatBurn zone corresponds to moderate exercise and the Cardio zone corresponds to the vigorous exercise intensity. The advantage of a Fitbit with heart rate monitoring is that it tracks your time in these zones with a very well designed interface. This is the corresponding Fitbit terminology.
- Peak zone, means your heart rate is greater than 85% of maximum, is the high-intensity exercise zone. The peak zone is for short intense sessions that improve performance and speed.
- Cardio zone, means your heart rate is 70 to 84% of maximum, is the medium-to-high intensity exercise zone. In this zone, you're pushing yourself but not straining. For most people, this is the exercise zone to target.
- Fat burn zone means your heart rate is 50 to 69% of maximum, is the low-to-medium intensity exercise zone and may be a good place to start for those new to exercise. It's called the fat burn zone because a higher percentage of calories are burned from fat, but the total calorie burn rate is lower.
- When you're out of zone, your heart rate is below 50% of maximum, your heart rate may still be elevated but not enough to be considered exercise.
>Z<
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Thanks for that Z!!! It was just what I needed
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Z~. LOL at you saying. Randomly running through town!! That's adorable. You battle woman!!! Thanks for the laugh. I haven't been very mobile. Getting icky bone pain even though my onc told me I was stable and my tumor markers had plummeted and my blood work was perfect. I just can't figure this cancer thing out. You're told your stable. But darn it the icky creepy pain creeps in. Of course my first worry is spreading. I think I need To randomly run around my town too!! You ladies are all wonderful. Power on! I'll figure this out and be running with you all virtually! Hugs you tough ladies ~M~.
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Micmel - The key with exercise is ... to do it. Running is my thing at the moment but it is not The Definition of exercise ... there are so many great models on this thread. Have you tried water exercise class or just messing around in a warm therapy pool for a bit? These are the kinds of things that work when you are in an acute situation. A 10 minute walk? A short gentle exercise video?
Basically, the studies show that it doesn't matter what kind of exercise you do as long as you do it. I hope you join us more than virtually.
Everyone - Spring is coming ... let's get moving this week! What are your plans!
>Z<
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closet cardio FTW!!!
Kidding (not really kidding).
My other plan for this glorious week off from Taxol is to fiiiinally unbox my new Kinzi resistance band kit (which I ordered from Amazon at New Years before I wound up in the hospital) and figure out how much upper body work can be done with such a gizmo by one whose back lacks lat muscles and basic spinal integrity. I bought the illustrated workout book to help me figure out what to try and what to avoid.
Anyone else here use these things? With recon and bone mets? Wish me luck.
It's pretty cool that BC mets don't like muscles.
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Got the Fit Bit Charge 2 up and running my starting point is 8000 steps a day plus 3 days of 30 minutes of cardio. Question though I do 3 days of Water Wellness (Cardio) and the Fit Bit is not waterproof.. How do I log these workouts? I read some folks wrap there device in a ziploc bag and stuff it into there swimsuit.. this doesn't seem like a good option as it would void the warranty..
Any suggestions?
Ronnie
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Ronnie - You can log water workouts online or on the app. You miss the recorded cardio but the point is to exercise and if the fitbit can't log it so be it. My swimming weight training, body weight and yoga routines don't get recorded automatically and I don't bother manually entering them. The thing does what it does very well. I just let go of what it does not do well.
LuluBee - You are on a tear. I don't know that kit, but resistance bands are da bomb as far as resistance training goes. Cheap, small, and as effective as a nautilus system. Let us know how it goes.
>Z<
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Back to the real world and catching up here. Lulubee you are amazing! It's so good to hear about all your energy compared to a few weeks back :-)
It was 2000 steps to go get a cup of coffee at the resort so walking was required! I felt great until I had to restart the Ibrance. It caused the aches and pains, but at least I knew where it was coming from and tried to ignore it. Week two when my friend flew home I hung out by the pool, took a cooking class and did some writing...alone.
It feels like the days when I can enjoy traveling alone are numbered.
Here is a photo of the shorefront at sunset in Cozumel near the hotel and one of me under the water. The dives were amazing and more precious as I doubt I will go again. Truly my happy place.
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Welcome Back!! Amazing photos!!! Thank you!!
>Z<
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Iwrite! YOU are amazing! So happy you have had such a lovely time away.
I so understand the feeling that one's adventures alone are on the wane. Ever since my last round of health drama, I don't even want to go for a walk without my husband or son. I know it's silly. But the whole episode has left me feeling more vulnerable and defenseless.
We logged in another 1.6 mile walk this evening. Heart seemed every-so-slightly less trigger happy tonight.
And for my closet cardio, I threw a few things away and then decided to just focus for today on organizing and editing my shoes. One thing at a time is about all I can handle. I had a lot of shoes, many of which my post-Xeloda feet do not ever wish to don again. So daughter will be over the moon with the bag of super cute shoes coming her way, and I now have shelf room for all the incoming wig paraphernalia. I also threw out a small drawer full of new pantyhose that may or may not have been purchased in the late 90's. Good grief.
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