ANCHOR POINTE, The Faith and Fitness Podcast

Faith, Diet, Exercise, Attitude, Positive Imagery, Music and Research


CHARLOTTE  (00:06):

This is the XBHS Radio Network.

Skip Orem (00:10):

From the Nashville Studios of the XBHS Radio Network, I’m Skip Orem and this is the Anchor Pointe podcast. Hey, everybody, welcome to the Anchor Pointe, your faith and fitness podcast, the podcast for us older folks in our fifties, sixties, seventies, and beyond, working together to live long, happy, and healthy lives. Today’s episode is an introduction to heart rate training. You all know that the Anchor Pointe disease fighting and fitness model has seven elements, faith, diet, exercise, attitude, positive imagery, music, and research, and we will be focusing on that exercise element today.


And then later in the episode, we’re going to look at decision making and how struggling with difficult decisions can stress us out and too much stress, it can make us sick. Thank you everybody for pushing that play button and punching up this episode of the Anchor Pointe podcast. I’m not recording this episode downtown at the XBHS Radio Studios in Nashville. Instead, this podcast episode is being recorded today at my Skip’s voice home studio here in the quaint little Nashville suburban town of Nolansville, Tennessee. Nolansville sits right here on the southeast corner of the Music City. We had some technical problems last week with the website and also with the Anchor Pointe podcast feed. Many of you took the time to email me last week and let me know that you were having trouble downloading and listening to your weekly episode of the Anchor Pointe podcast.


I’m happy to say that’s all been fixed now. Everything’s working great, not only at website, but also the Anchor Pointe podcast feed is up and running. Send in the Anchor Pointe podcast to all of the different podcast platforms out there. So wherever you get the Anchor Pointe podcast from, Apple Podcast, Google Podcast, iHeartRadio, wherever you get your podcast, we’re back on and each and every episode is right there. Today’s episode might run a little longer than usual, so let’s get started right now with the Anchor Pointe’s medical news for seniors.


Today’s Anchor Pointe medical news for seniors is from an article put out by the Center for Disease Control and Prevention. The article’s purpose is to give tips for cancer survivors to help them during stressful times. Of course, all of us, not just cancer survivors, need to do everything we can to eliminate stress from our lives. So here are some stress reduction tips from the Center for Disease Control and Prevention to help us deal with stress. I’ve also added a couple of suggestions on my own. The first tip to help with stress, physical activity. Listeners to this podcast constantly hear me talk about how important physical activity is to improve not only your physical quality of life, but also your mental quality of life. Exercise is such a great stress reducer. The second tip, make sure you are sleeping right. Not getting enough sleep can lead to poor physical and mental health.


You should try to plan for a consistent bedtime and a consistent wake-up time. By the way, keep those electronics out of the bedroom. Another tip to help reduce stress, make sure you are listening to your body. If you notice any new or strange symptoms that start to appear, don’t ignore them, don’t continue to worry about them. Contact your doctor. It’s so important, everybody, at our age to make sure we keep our doctor informed with information about what’s going on with our body. If something doesn’t feel right, don’t sit around worrying about it. Let your doctor know about it. Staying connected with family and with friends is important in helping you keep stress under control.


If you’re unable for some reason to reach out to family and friends in person, reach out by phone. And here’s one more tip for reducing stress. The Center for Disease Control didn’t mention this one and I think it is the most important, and everybody, this is a proven technique to help you through stressful times, talk to God about your stress and about your concerns. Ask for his help and guidance. You know he’ll listen, you know he’s so very concerned about you, he’ll help you because he has a plan for you. You’re part of his overall plan. And studying your Bible, it’s the perfect life guidebook. Everybody, there is a reason faith is element number one in the Anchor Pointe disease fighting and fitness model. With faith in God, you don’t need to worry about things that you can’t control. God is there to help you deal with your stress and that is Anchor Pointe’s medical news for seniors for today.


A quick reminder, new episodes of the Anchor Pointe Podcast are released every Friday. Anchor Pointe is available on all of the major podcast platforms. Just search on the Anchor Pointe and remember, we spell Anchor Pointe with an E, T-H-E A-N-C-H-O-R P-O-I-N-T-E, or you can search on my name, Skip Orem. If you subscribe to the Anchor Pointe podcast wherever you get your podcast, each new episode of the Anchor Pointe will drop into your podcast feed as soon as we release the episodes every Friday.


On this episode today, we are all about heart rate training. The Anchor Pointe disease fighting and fitness model exercise element has two parts, strength training and heart rate training. On an episode last month, we talked about strength training and today’s episode is your introduction to heart rate training. Before we get started talking about heart rate training, I want to emphasize the importance of talking with your doctor before you start working on any of the exercise or diet elements in the Anchor Pointe disease fighting and fitness model. A doctor’s okay is the first requirement for the diet and for the exercise element of the Anchor Pointe disease fighting and fitness model. Actually, you probably should talk with your doctor about this entire journey you’re on right now to improve your health and fitness and fight off disease. Heart rate training is simply moving. That can be walking, running, dancing, stair-stepping, cycling, spinning, whatever movement exercise you enjoy doing.


I recommend doing heart rate training 30 to 45 minutes a day, three to five days a week. If you are a beginner, you need to start slowly and work up to that. If you do your heart rate training three to five days a week, that’ll give you those alternate days to do your strength training. Heart rate training provides so many benefits in getting and keeping you healthy. Heart rate training burns lots of calories and lots of fat, and on those days you do heart rate training, you’re going to continue to burn calories at a higher rate even after you’re done exercising. Heart rate training is such an efficient use of your exercise time while it improves your heart and your lung strength and increases your endurance. To show you how heart rate training works, I’m going to have you do a short 10-minute practice heart rate training workout today.


You can do any type of moving exercise you want as we do this workout. You can dance, run, walk, whatever you want to do to get your heart rate up. If this is your first time doing any heart rate training, you might just want to dance or sway your body in some way as we do this workout. We’ll start off in zone one. I call it the warmup and recovery zone. If you were tracking your heart rate during this workout, in this zone, your heart rate would be beating at about 50 to 60% of your maximum rate. There is a formula for calculating your maximum heart rate, but let’s don’t worry about that today. Instead, we’ll listen to our bodies and we’ll let them tell us which training zone we’re exercising in. I will talk you through each of these heart rate training zones and I’ll show you how to listen to your body to figure out which zone you’re exercising in.


This’ll be a fun introduction to heart rate training and remember, everybody, we’re just practicing here. If you can’t keep up with a workout, that’s no big deal. You’ll get better each time you attempt the workout.

And remember, during the workout, I’m going to be talking you through the different heart rate training zones.

10-Minute Practice Interval Training Workout


On another Anchor Pointe episode later this spring, I’m going to coach you through a standalone 30 to 45 minute heart rate training workout. That workout will involve all three of the heart rate training zones that you practice today. And then in a future episode of Anchor Pointe, we’ll introduce a standalone, high intensity heart rate training workout, and that workout will add zone four, which is at 90% of your maximum heart rate. Zone four is a very and hard zone. You usually can only stay in that zone for a few seconds.

It’s like the final finish, the pushing hard at the end of a race.

By the way, this practice 10 minute workout we did today is available as an audio burst at the Anchor Pointe website, the And just let me remind you again that we spell Anchor Pointe with an E. When you go to the, click on the Audio Burst page and then scroll down to the Introduction to Heart Rate Training Workout. There from the website, you can download the workout that we did today and do it anytime you want. And then, everybody, look for standalone Anchor Pointe workout episodes coming up later this spring and summer. And I’ll just remind you one more time that if you subscribe to the Anchor Pointe podcast, either from our website or from wherever you get your podcast, you won’t miss any episodes. They’ll drop right there into your podcast feed as soon as the episodes are released, and then you can listen to them anywhere, anytime you want.


Let’s follow up the medical news for seniors for today and talk a little more about ways to eliminate stress from our lives. We know now that stress is dangerous to our health and we need to find ways to keep it under control, lower it, manage it. I find, and I bet you do too, that decision making is often stressful, especially with very important decisions. God has given us the freedom to make our own decisions. I consider it important to talk with him and ask for his guidance whenever making any major decisions. Whether it’s about healthcare, marriage, family, careers, those decisions, they can be overwhelming and bring on so much stress. If you include God in your decision making process, he will help you through it. When our hearts and our minds are focused on God, we become more aware of what he desires in our lives.

Now we can gain valuable insight from God to help us make those difficult decisions. When I had to make some cancer treatment decisions, I began by searching the Bible for any verses or guidance I could find with those very difficult decisions I needed to make. There are many verses in the Bible that can help you with decision making, and of course, we need to be careful not to misapply Bible verses. Here are two that I found pretty helpful to me. James 1:5, “If any of you lacks wisdom, let him ask God, who gives generously to all without reproach and that wisdom will be given to him.” And then this very important verse from Proverbs chapter 15, verse 22. “Without counsel, plans fail. But with many advisors, they succeed.”

Those two verses give me both comfort and direction when I’m confronted with important decisions, whether they’re about family, healthcare, finances. I talk every day as I hope you do too with God. And so with regard to decision making, it’s only natural that we involve God in our decision making process. It’s so critical not to make decisions in a vacuum. If you involve God in your decision making process, ultimately God will lead you to a correct decision. And then there’s no longer any need to continue to rethink it or worry about it. You can be confident with God’s guidance that you’ve taken the correct course of action. You’ve made the right decision. Look to God, look to the Bible. Comfort, advice and direction are in his words.

Next week’s Anchor Pointe episode is about finding reliable medical and health information. That episode will drop on Friday, February 17th, 2023 for the stations along the XBHS Radio Network and for the Anchor Pointe Podcast. Today from the quaint little Nashville suburban town of Nolansville, Tennessee, I’m Skip Orem. Bye, everybody.


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