Web Radio Today, the Faith and Fitness Podcast, Episode 38
WEB RADIO TODAY, The Faith and Fitness Podcast
Faith, Diet, Exercise, Attitude, Positive Imagery, Music and Research
Important Health News and Other Information Highlighted on This Episode
Web Radio Today Interval Training Workout Episodes and Audio Bursts
TRANSCRIPT Episode 38
Skip Orem (00:11)
Web Radio Today Episode 38
Hey, everybody. Welcome to the Web Radio Today podcast. This is episode number 38. This is a between-the-seasons episodes. Season two ended in March and season three is not slated to start, really, until this fall in September of this year. But I thought that I’d stick in a couple of rogue in-between season episodes, and this is one of them, web Radio Today, episode number 38.
Skip Orem: (00:57)
Heart Rate Training
Today we’re going to be focusing on heart-rate training, we’re going to have some medical news affecting us baby boomers, and then a look back at how the symbols of the cross and the rooster, how those symbols can inspire our faith. After all, this is The Faith and The Fitness podcast designed especially for us old folks in our 50s and 60s, 70s and beyond as, well, we’re all working together to stay healthy and fit, extend our quality of life, and fight off those diseases gunning for us in our older years.
Skip Orem: (01:41)
Beautiful Day in Middle Tennessee
My name is Skip Orem. I’m the producer and host of Web Radio Today. And thank you so much, everybody, for pushing the play button on Web Radio Today, episode number 38. We’re coming to you today from the sleepy little Nashville suburban town of Nolensville, Tennessee. Sits right there on the southeast border of the Music City. Normally I would be recording the podcast upstairs in my Skip’s Voice studio, but today I’m out on my back porch enjoying the unbelievably awesome spring weather that we’re having in the Nashville area of middle Tennessee.
Skip Orem: (02:32)
Diet, Exercise, Attitude, Positive Imagery, Music and Research
Regular listeners know that the Web Radio Today disease fighting and fitness model has seven elements, and I’ve repeated them enough on this podcast that every regular listener can probably recite them from memory, faith, exercise, diet, attitude, positive imagery, music, and knowledge. And today we’re going to spend a little time on heart-rate training in the form of a plan A 10-minute many interval training workout. And then coming up after this 10-minute heart rate training workout, medical news for seniors, and we’ll talk about the cross and the rooster.
Skip Orem: (03:17)
A Web Radio Today Mini-Interval Training Workout
Right now, though, let’s spend a little time doing an interval training workout. The first thing that we need to do with an interval training workout is just to simply get moving. Now that can be walking, running, dancing, stair-stepping, cycling, spinning, whatever body movement exercise you prefer to do. So, let’s do this workout right now. And even if you don’t know your maximum heart rate yet, I’ll help you during the workout to get into each of the three heart-rate training zones that we’re going to be exercising in. And remember, to do this workout, all you need to do is to start moving in any way you want. That can be walking, dancing, running, cycling, spinning, whatever type of movement you want to do. The point here is to get your heart rate up.
Interval Training Workout
Skip Orem (o4:23 ):
The Warm Up
Let’s start by a warming up right now. I want you to start moving at a relaxing walking pace, your breathing should be easy. Actually, you should be able to very comfortably carry on a conversation at this warmup pace. You’ll probably feel like you could maintain this level of walking or moving for a long period of time. You’re not really challenging yourself yet, you’re just getting warmed up. You are in heart rate training zone one. And if you were able to measure your heart rate right now, it would be at about 50 to 60% of your maximum heart rate. As an example, if you’re 70 years old, you subtract that age from 220, and that would give you, if you’re age 70, a maximum heart rate of 150 beats per minute.
Skip Orem (05:19):
Heart Rate Zone 1
Right now, as you exercise in this zone one, warming up, your heart rate would be beating at about 75 to 80 beats per minute. That’s 50 to 60% of your maximum heart rate. Keep moving and continue to warm up in heart rate zone one
Skip Orem (05:43):
Zone 2 Light Exercise
In just a few seconds, we’re going to move your workout into zone two, light exercise. you’ll be expending more energy and this is where the majority of your workout will take place. As your body talks to you in zone two, you’ll feel that you could still carry on a conversation, but with some difficulty and your breathing will, well, it’ll become a little more intense and you’ll definitely be burning some calories at a higher rate. You’ll be at 60 to 70% of your maximum heart rate. Now with that example of our 70 year old, that person’s heart rate would go to around 95 to 105 beats per minute.
Skip Orem (06:27):
We are going to move you from this warmup zone in the zone two for the next 90 seconds.
Skip Orem (06:58):
Continue to move along in zone two. The majority of your workout would normally be done in this zone. In addition to burning calories at a higher rate exercising and this zone, it will improve your body’s ability to burn fat and help keep your heart healthy.
Skip Orem (07:24):
Zone 3 – The Intense Zone
It’s time to kick the workout up into zone three. The intense zone, 70 to 80% of your maximum heart rate, our 70 year olds heart rate will be beating at between 105 and 120 beats per minute. You’ll need to move faster, you’ll not be able to carry on a conversation, but you, well, you should be able to sing if you want to. You’re only going to be able to stay in this zone for a short period of time. We’ll do this next interval in zone three for 15 seconds. This next zone, zone three, it’s the perfect zone for developing stamina, increasing aerobic fitness, burning calories and fat, at an intense level. Are you ready? Let’s kick your workout into the intense zone. Move faster. ———–
Skip Orem (08:36):
Okay, everybody move it back down into zone two to recover for the next 60 seconds. You’re still moving at a decent pace just not as fast as zone three. You could probably carry on a conversation now, but it might be difficult some heavy breathing, you’re still burning calories. Are you ready to go again in zone three? This time, try to stay in this zone for 30 seconds.
Skip Orem (09:59):
Bring it back down to zone two, recover the 60 seconds, and then we’ll go one more time in zone three.
Skip Orem (10:45):
When we did that little spurt in zone three, were you able to continue for the entire 30 seconds? Well, if
not, I don’t want you to worry, the more you do interval training workouts, you’ll continue to increase your stamina and your aerobic fitness. Now, let’s go one more time in zone three, and we’ll do it this time again for 30 seconds. Ready? Set, go.
Skip Orem (11:39):
Slow down just a bit back into zone two for the next 60 seconds. You’re continuing to burn calories and fat, this is your heart conditioning zone. The majority of any interval training workout is done in this zone exercising 60 to 70% of your maximum heart rate.
Skip Orem (12:41):
All right, bring it all the way down to zone one, very light exercise. You’re breathing, it should be regular, but you’re still moving. We’re actually cooling down, getting ready to end this very brief mini workout. Everybody we’ve been doing a brief version of an interval training workout, exercising in three different heart rate training zones.
Skip Orem (13:021):
Regular Interval Training Workouts Last 30-45 Minutes
A regular interval training workout would last for about 30 to 45 minutes, warming up in zone one and then alternating between longer periods of time in zone two, and then kicking it up for brief periods of time in the more intense zone three. And then finally, at the end of the workout, cooling down in zone one, just like we’re doing right now.
Skip Orem (13:41):
Your goal should be to eventually be doing this type of a workout for a minimum of five days a week for 30 to 45 minutes per day.
Skip Orem (13:52):
With Interval Training You Continue to Burn Calories
I want to congratulate you though just doing this mini workout, you’ve strengthened your heart, you’ve burned some calories and fat. And even more good news, one of the additional benefits of interval training is that you’ll continue to burn calories at a faster rate, even as you continue on with your day.
Skip Orem: (14:25)
Web Radio Today Interval Training Workouts
Hey, everybody, if this was your first time doing a Web Radio Today interval training workout, I want to let you know that there are several of these workouts at different links available for you to use. They’re both as individual podcasts and as audio bursts, and you can find those at the Web Radio Today website, webradiotoday.com. All of our 38 episodes of Web Radio Today are available on the podcasts and show notes page at webradiotoday.com, and then important portions of podcasts are also available as standalone sound files, or what I call audio bursts, on the audio bursts page at webradiotoday.com.
Skip Orem: (15:13)
The Web Radio Today Audio Burst and Podcast and Show Notes Page
And there are links on the show notes page for this episode identifying which Web Radio Today episodes and/or audio bursts are standalone interval training workouts. Lots of good stuff at webradiotoday.com. And like these podcast episodes, everything connected with Web Radio Today, it’s absolutely free. And of course there’s no annoying ads or pop-ups that will bother you while you’re visiting webradiotoday.com. The show notes for this and every Web Radio Today episode are at webradiotoday.com. Just click on the podcast and show notes page. All right, everybody time for some medical news for us older folks.
Skip Orem: (16:14)
Web Radio Today Medical News
This is Web Radio Today medical news for seniors. Headlines for today, the next generation of COVID-19 vaccines could be in a pill or nasal spray. Myths about cancer continue to be out there. And Web Radio Today season three will focus on the immune system, your personal bodyguard.
Skip Orem: (16:45)
The Future of Covid Vaccines
In order to make the vaccine process simpler and faster, researchers are working to develop the next generation of COVID-19 vaccines mainly in pill or nasal spray forms. If you remember, other vaccines such as those for polio, they started out as injections, and then the polio vaccine was developed into an oral form nine years later, which essentially wiped out polio. Of course, more research is needed, but with continued research and development, new vaccines that are easier to administer can only mean that there is a potential for the eradication of the coronavirus.
Skip Orem: (17:36)
According to a recent article on the website Medical News Today, there’s still so many myths about cancer that are still out there. Cancer, it’s a leading cause of death, and so because of that, of course, myths start to develop. First and foremost, cancer is not a death sentence. As scientists understand cancer and develop new treatments, recovery rates, they continue to improve. At the beginning of 2019, there were an estimated 16.9 million cancer survivors living in the United States. And remember, though, that survival rates can vary significantly, depending on the type of cancer.
Skip Orem: (18:22)
Cancer Myths Debunked
Let’s just debunk a couple of the other cancer myths that have been proven wrong by science. First of all, someone with cancer, they cannot spread it to others. Cancer is absolutely not contagious. And no, there is no evidence that cell phones cause cancer, and actually, neither do power lines. And to date, there’s no good evidence from a trusted source that artificial sweeteners cause cancer. However, everybody, you know this if you listen to Web Radio Today, cancer loves sugar. So, the bottom line, there really is no need to stress yourself out worrying about these myths related to cancer.
Skip Orem: (19:14)
Web Radio Today Season 3 to Focus on the Immune System
And our last bit of medical news, during season three of Web Radio Today, that’s beginning this September, part of each Web Radio Today episode will focus on the immune system.
Skip Orem (19:32)
The Immune System Our Bodes Guardian and Protector
The immune system, it’s our body’s protector, defender, watchdog, guardian. It helps us stay healthy and fight off disease. Immune system, it’s our first line of defense, so we need to do everything that we can to understand how it works. At least a summary understanding of what the immune system is and how the immune system works is invaluable in keeping it healthy and keeping you healthy. And that’s why next season, beginning in September, parts of every Web Radio Today episode will focus on the immune system. And that, everybody, is your medical news update on episode 38 of Web Radio Today
Cross and the Rooster
Skip Orem (20:34)
The Cross an Important Symbol of Christian Faith
Like many of you, the cross is such an important symbol of my faith. The crucifix depicting Jesus nailed to the cross, or just the plain cross without Jesus on it. I find it comforting to have that symbol, to focus on it and think about what Jesus did for us, what he gave to us by his horrible death on the cross on Good Friday. And then his resurrection on Sunday morning. He gave us new life. And to me, well, that’s what the cross symbolizes, not only his suffering, but our new life in Jesus. Thinking about the cross, looking at it, it helps me to keep his death and his resurrection always in the front of my mind, the suffering that Jesus endured, the suffering he endured so that we might be saved, that if we believed in him believed he was the son of God followed his teachings, that we’d have eternal life. Jesus, he bought and paid for all of that for us, suffering on the cross, and then his wonderful resurrection.
Skip Orem (21:55):
In Europe The Rooster is Often A Symbol of Christian Faith
I was in Germany several years ago, I was on a cruise. I don’t remember if it was the Rhine or Mozel river. It doesn’t matter. As we went up that river, looking at all the scenery, I was looking at the churches along the way, and it struck me that some had crosses at the top of their steeples while others had a rooster. A friend on the cruise with me told me that, that there was sort of a pattern in Europe of crosses being on Catholic churches and then the rooster on churches of the Protestant faiths. He didn’t understand why the differences, but it caused me to start thinking, what about this rooster thing? I was thinking that other than the Rooster’s involvement with Peter’s denial of Jesus, I didn’t really get the symbolism of the rooster.
Skip Orem (22:53):
A Symbol of Jesus Facing the Dangers of the World
It interested me. So I did a little research and I found that in Christianity, the rooster is actually a symbol of Jesus, just like the lamb. And then in a lot of literature, the rooster, he has this darkness and light symbolism attached to him. Like Jesus, the rooster announces the light that follows the night. Think about this. The birth of Jesus meant the appearance of new light into the world. The rooster on the weather vane always faces into the wind. So it’s sort of a symbol of Jesus facing into the sins and dangers of the world. I was thinking that of all this symbolism of a rooster, I kind of liked the symbolism of a rooster announcing the new dawn.
Skip Orem (24:34):
Come to the Light, Enjoy a New Dawn
Like the rooster announcing the new dawn, Jesus’s death and resurrection announces, well, it announces the new dawn of our new life with him, in him. And everybody, whether it’s the promise of the cross or the new dawn being announced by the rooster, my invitation to you. You haven’t done so already, won’t you come to the light, enjoy the new dawn? Leave the darkness and come into the light.
Skip Orem (24:53):
Accept the Gift
Be refreshed. Cover yourself with the light. This is your golden opportunity to have the past wiped away, your sins forgiven. I’m not going to lie to you, your days and your nights, they might not be easier. Troubles, they’re still going to be there. Those troubles of the world, they don’t get wiped away, but now what’s happening is you’re walking in the light, a new dawn, and listen to this. Jesus is with you. He’ll show you the way, he’ll comfort you in times of trouble. Forgive you when you get off track. He’ll challenge you to be a better person. A Christian, a follower of Jesus walking in the light. The rooster is crowing. The new dawn is here waiting for you. Why don’t you walk out of the darkness and to the light and accept Jesus Christ as your Lord and your savior. There’s no more time. Do it today. Experience the light, feel the release, accept the gift
Skip Orem: (27:30)
Next Episode; Web Radio Today Episode 39 Release Date May 28, 2021
May 1st this year, May 1st, 2021, is the one-year anniversary of the start of the Web Radio Today podcast. And to honor that, our next episode, Web Radio Today episode 39, which will be released on Friday, May 28th, well, what it’ll be is a look back at why we started this podcast. I’ll also give you an update on how I’m doing since I was diagnosed with prostate cancer about 14 months ago. So, I hope that you will punch up that episode when it’s released. That’ll be episode 39 released on Friday, May 28.
Skip Orem: (11:24)
And then on Friday, June 18th, a very special Web Radio Today podcast, episode 40, will be a standalone guided imagery session celebrating the summer solstice. I hope you’ll join us for both of those in-between season episodes that are coming up on May 28th and then on June 18th. You can make sure that you never miss an episode of Web Radio Today by subscribing to the podcast. We’re on all of the major podcast platforms, iHeartRadio, Apple Podcast, Google Podcast, we’re everywhere. Just search “Web Radio Today.”
Skip Orem: (12:09)
Enjoy the rest of your spring, everybody. Get outside. Enjoy all that God has created for us. Experience his masterpiece. From Nashville for the Web Radio Today podcast, I’m Skip Orem. ‘Bye, everybody.