Played: 175 | Download | Duration: 00:45:24

Hitting your weight

Episode #3

Strawberries! ! ! . . . and other stuff

In your shoes

Long set – 40 min bicycle

Warmup, {5 min moderate resistance, 2 min hard resistance, 3 min easy} x3 , cool down

Try and keep the speed pretty stable.  60-80 RPM will work for most people.  Warm up should be very comfortable.  Probably 50% of the RPM that you will use for the exercise phase.  To raise the difficulty to hard use the resistance knob or button.  Changing the resistance is akin to going uphill.   During the moderate phase if you are at a resistance of 4 or 5, try going up to 8 or 9, and for the easy phase try going down to 2 or 3.  Repeat the cycle of resistance 3 times.

The lesson here will be improving endurance.  One machine for 40 minutes is a long time for folks just getting started.

Health Corner

Injuries happen.  It’s just a risk of being active.  Today let’s talk about avoiding injury and what to do when injuries happen.  Injury prevention – proper technique helps.  This starts with a good warmup.  The goal of warming up is to gradually increase heart rate.  With improved blood flow we are able to deliver enough oxygen to muscle without shocking the system.  Another benefit of warming up is to loosen up tight muscles, ligaments and tendons.  Warming up gets the muscles primed for more strenuous work.  The next step of good technique is, well, using good technique.  This is going depend on which exercise you are doing.  There are a few principles that will help in every situation:

#1 – proper posture

#2 – good control – move smoothly

Even when you are jumping rope, or doing plyometric leaps, you want to have good control. When you lose control connective tissue moves from a position of looseness to tightness instantly.  This can lead to injury.  Think about a rope while water skiing.  If the rope has steady pressure, you get pulled along smoothly.  If the rope is slack, then the boat accelerates it will either the rope out of your hands or pull you out of your skis.  No control.  No smooth movements.  The connective tissue in joints can act the same way.

If you are not sure about an injury – get it checked out.

Be sure to maintain good nutrition and hydration during and after workouts.

For post-workout muscle soreness, try a second workout. 12-24 hours

Food of the Week – Strawberries

Please see our blog on Strawberries for specific information.

New Messages - Resources for health, fitness and nutrition.

The World’s Healthiest Foods – www.whfoods.org

Real Age – www.realage.com

Local Harvest – www.localharvest.org

Center for Science in the Public Interest – Nutrition Action – www.cspinet.org

Spark People – www.sparkpeople.com

The Dirty Dozen - http://www.thedailygreen.com/healthy-eating/eat-safe/Dirty-Dozen-Foods

Books:

Animal, Vegetable Mineral

Fast Food Nation

The $64 Tomato

Omnivore’s Dilemma