GFP-039-2008-0224 Strength Training  Skip Orem discusses the importance of Strength Training as one part of the GetFitPod exercise component.  Strength training benefits, how to get started, and what exercises to do for different muscle groups are also discussed.

Introduction and Preview of the Episode

1.  Increased Muscle Strength and Balance

2.  Increased Bone Density

3.  Increase the burning rate of calories and fat - more muscle burns off fat

4.  Positive Changes in Blood Cholesterol -your numbers get right

5.  Lowering of blood pressure

                    lower your hear rate, reduces workload on the heart

1.  Pick a program that works all muscle groups 1-3 (non-consecutive days per week-consider Pillates -Your Core -term I had not herd before

2.  Warm up for 5-10 minutes with a light cardio workout

3.  Choose 1 - 2 exercises for each muscle group and do 1-2 sets of 8-15 repetitions (depends on your goals, talk about that later)

4.  If you use a gym get a trainer (a trainer is worth the investment) or use machines to make sure your form is right

5.  Give yourself at least a day of rest to recover and then each week either increase the reps or add a little weight

6.  You want to challenge yourself, not kill yourself - spend the first few weeks learning how to do the exercise rather than concentrating on how much weight your lifting or how many reps

1.  Chest - bench press, chest press pushups

2.  Back - seated rowing machine, back extensions, lat pull downs

3.  Shoulders - overhead press, lateral raise, front raise

4.  Biceps - bicep curls, hammer curls

5.  Triceps- triceps extensions, dips

6.  Lower Body - squats, lunges, leg press machines

7.  Abdominals - crunches, reverse crunches, pelvic tilts

To loose body fat, build muscle - (my recommendations) use enough weight that you can only complete 10-12 repetitions and 1-3 sts 9rest 30 sec. between sets

For Muscle Gain -Use enough weight that you can only compete 4-8 reps

For health and muscular endurance - enought rate that you can only complete 12-16

1. Same principal of food, be aware what you put in your body -with weight watchers that simply means how many points

2.  Some mixed drinks - straight bourbon or a screwdriver may only be two points while other drinks - like a mudslide or pina colada could be as much as 20 points - no the point value of what your drinking, same holds true if your not on weight watchers -be aware of the sugar content -

3.  Be aware of mixers - non-diet colas, juices, cream (dairy bases mixers) and other mixers that contain a large amount of sugar

4.  Watch out for drinks that combine different liquors.  A long island ice tea (gin, rum, tequila, vodka can be triple the point to triple the damage of a simple jack and diet coke

5.  Sample as food portions, which the size of the glass

1.  Conditioner for your hair - helps with dandruff and itch scalp

2.  Heavy duty skin moisturerizer daily - apply it to we skin Eucerin Calming Creme

3.  Use a Heavy Duty Lip Balm  Jack Black Lip Balm it's an instant soother it smooths over painful peeling

4.  Cracked feet come with the territory if you are outside in the winter I recommend Aveda Foot Relief

5.  Steel clear of antibacterial soaps and gels, especially if the contain alcohol Cetaphil Gentle Cleansing Bar

6.  Even though it's winter-Use a sunblock

7.  If you only want to invest in one skin protection product go with Vaseline

After the Close

GFP-038-2008-0217 Music Mix Volume 5  This episode is a compilation of 14 songs which have appeared on previous episodes of the GetFitPod. This mix has an awesome playlist designed for musical background as you do your fitness workouts. Featured musical artists include the Fire Apes, the Redline, Geoff Smith, Joe Colledge, Uncle Seth and many more.  Skip Orem returns with a regular GetFitPod episode next week.

The Playlist

GFP-037-2008-0210 Boot Camp Treadmill Workout  An intensive interval training treadmill cardio workout coached by Skip Orem.  This is the first in the GetFitPod series of Boot Camp Workouts designed for individuals who want to maintain their cardio fitness level.  Music is provided by GetFitPod featured artists such as Edmund's Crown, Black Lab, and Chris Ayer.

GFP-036-2008-0203 Cardio Exercise  Skip Orem discusses the importance of Cardio Exercise as one part of the GetFitPod exercise component.  The benefits of cardio exercise, the three major exercise zones, and getting started with cardio are highlighted.  Skip also blogs about his personal quest to get fit this year.  The episode feature three min-workouts with songs by Greg Jones, The Fire Apes and The Redline.  Ashley Rose, and Chris Ayer are featured in the After The Close segment.

Introduction and Preview of the Episode

1.  The Improvement and maintenance of healthy heart and lungs

Stronger Heart and Lungs-your heart grows bigger and stronger

Blood will pump more efficiently through your body bringing oxygen

Risk of heart attack, stroke or other cardiovascular diseases goes down

2.  Weight Loss - burns calories causing you to loose fat decrease waist line

3.  Increases Bone Density -especially important to elderly and women

4.  Reduces Stress

5.  Better Sleep

7.  Makes you feel more confident about how you feel and look

When does Cardio Exercise Become Cardio Exercise

Health Heart - Example - Walkers train in this area - Decreases body fat, blood pressure, and cholesterol.  It also decreases the risk of degenerative diseases. 

Fitness Zone - In this zone you get all the benefits of first zone but your are also training your muscles to burn fat and you are burning slightly more calories than the previous zone.

Aerobic Zone - You will increase the size of blood vessels, increase vital capacity and respiratory rate in addition there is an additional increase in calories burned.

2nd mini-workout Beautiful The RedLine  --will also be on music mix episode 38

Getting Started With Cardio Exercise

Check With Your Doctor

Warming Up and Stretching - Warm-Up before stretching

Cooling Down

Frequency of Exercise - at least 3 days per week

Duration of Exercise - 20-60 minutes not counting warm-up and cool down

 Diet- struggles with weight watchers - up against the Tahiti deadline

 Exercise - cardio ok, finally started strength training - no strength

 Medications - goal is to get off blood pressure medication

 Journaling - continue to write it down as well as blog to you

      Off The Reservation

SHOW NOTES INDEX

February 2008

GFP-036-2008-0203

GFP-037-2008-0210

GFP-038-2008-0217

GFP-039-2008-0224