“The Fitness Show” aired on OPB Wednesdays at 6:00am
"The Fitness Show” also aired on the OPB Oregon Channel (10.4 over the air and channel 311 on Comcast)
“Get Fit with Colin” airs on KGW Newschannel 8 news Sundays between 8:00am and 8:30am. This segment provides a preview and additional insight to the following week’s “The Fitness Show” episode; check out Colin’s blog by going to http://thefitnessshow.blogspot.com/?kgw
ACL Function
The ACL (or anterior cruciate ligament) connects your femur (thigh bone) to your tibia (shin bone). It helps keep your knee stable when you run, walk, jump and squat down. According to the American College of Sports Medicine, the ACL is the most commonly injured ligament of the knee in sports. To help prevent ACL injuries, research suggests strengthening your hip, thigh and hamstring muscles.
push up off bench ellen
Most people actually can’t do a standard push-up correctly (i.e., keeping your back straight, head still). Ellen is doing a push-up off her knees with her hands on a bench so that she can do a complete set of 12 repetitions. Watch how she keeps her spine still so that her chest, shoulder and triceps muscles have to work harder!
fred squat easy vs hard
Colin showing how difficult it is to perform a squat correctly (i.e., making your muscles work but protecting your knees and low back)
RC ER patti
The set up is 90% of getting this exercise correct! This is for 3 of Patti’s rotator cuff muscles (infraspinatus, teres minor, supraspinatus), in which strengthening them will not only help Patti use her arm and shoulder better without pain, but will also help strengthen her neck and upper back muscles to improve posture.
KGW 2008-08-31 821AM Get Fit with Colin - Lower Back Pain Relief
Colin doing his weekly health segment on KGW (Oregon NBC affiliate) channel 8 news. Check out the blog: http://thefitnessshow.blogspot.com/
sara incl BB press
Performing the incline barbell press is fun when done correctly, because it can really make you feel strong and “in charge” lying on your back and pushing weight over your body. Watch carefully as Sara’s wrists are kept straight, her elbows drop straight down to the floor and she doesn’t arch her back. All of these actions help protect Sara’s neck, shoulder and spine.
walk upstairs
When walking upstairs, many muscles have to work together so you don’t trip and fall. Watch carefully: when a muscle is contracting to help you move, it lights up in green.
seated row wide grip
This exercise is for your back, in particular the upper back in the manner shown because of the wide grip. It’s a little tricky to be safe on this exercise, because there’s a strong tendency to thrust the chin forward and overarch the back, both of which are potentially dangerous to the spine.
linda quad stretch
Stretching your thigh and hip flexor muscles safely requires a little more skill than just grabbing your ankle and pulling your foot back behind you. As you can see, placing your foot up on something stable and then keeping your knees close together will give you a great stretch, as long as you don’t arch your back!
The Fitness Show motion capture
The motion capture system allowed us to show, in real time, how Teresa’s bones interact during a lunge exercise.
Colin chats with Lester Baskin, MD about embracing choices in life that make us healthier and fit for life. He has a patient demonstrate the flat dumbbell press and introduces motion capture technology to show exactly what the body is doing during the exercise. Making wise food choices when dining out and blasting the “spot reduction” myth are also discussed.
Episode Two: “The Healthy
Heart”
Ivan Rado shares his story of survival from a massive heart attack and Colin talks with Linn Goldberg, MD about all the simple things we can do to have a healthy and happy heart and how exercise is more powerful than medication. We also meet Karen, whose fitness routine has helped her live an active life for more than 20 years with a heart transplant.
Episode Three: “Joint
Replacement”
Colin discusses recovery from joint replacement surgery with Fredrick Buechel, Jr., MD and how crucial exercise is to recovery following surgery. We also meet Mary, who at age 88 has had both hips replaced and is still leading an active lifestyle. The optimal position for stretching the hamstrings in order to minimize knee and spine joint forces is also presented.
Episode Four: “Healthy
Body Composition”
Colin shows off one of his star pupils, LaVerna, who at age 63 lost 85 pounds and has kept it off by following an effective exercise and nutrition plan. She now says that she feels and looks better than she has in 25 years. Colin also discusses with Linn Goldberg, MD the many benefits of keeping body composition at a healthy level and cost implications for health care.
Episode Five: “Exercise
and Depression”
Think that anti-depressants are more effective than exercise? Think again! Colin talks with David Conant-Norville, MD about what the latest research shows about exercise as treatment for depression. The resistance training exercise for the episode is the leg press exercise, in which Colin explains why it’s safer and more effective to perform this exercise using one leg at a time.
Episode Six: “Healthy
Aging”
Botox is only skin deep, which effective exercise goes to the bone! No matter your age, exercise and sound nutrition will not only make you look and feel better, but fight osteoporosis and other debilitating diseases as well. Colin has an informative discussion with Elizabeth Eckstrom, MD about how important exercise (especially resistance training) and effective nutrition are in leading a full life after 50.
Episode Seven: “Fat Loss
and Muscle Strength”
No matter your current health status, you will benefit from this motivating and educational episode that shows why being lean and strong is critical to staying healthy and feeling your best. Colin has a discussion with Katherine Dahlke, MD about the role of alternative medicine in healthcare and research support for its implementation. The point that strength training doesn’t mean big muscles is also made, and how it can be very helpful in controlling body composition. The lateral raise exercise is shown.
Episode Eight: “Low Back
Pain”
The most common complaint in the U.S., research clearly shows that chronic low back is best treated not by medication but exercise instead! As we age, there are simple things you can do to overcome low back pain, and one of the primary methods is resistance training. Colin also has a great discussion with Steve Andersen, MD on the direction of physical medicine to treat chronic low back pain. The quad stretch is shown in a manner to protect the low back.
Episode Nine: “Pure Strength
Training”
You don’t need to join a gym or hire a personal trainer: just add motivation! Colin shows another effective resistance training exercise that minimizes joint stress while overloading your muscles to new heights of strength. Ronald Teed, MD joins Colin for an outside discussion on how critical strength training is for those with lower extremity injuries/disease.
Episode Ten: “Osteoarthritis”
One of Colin’s major research and clinical interests, Colin challenges the medical community’s notion that patients with even severe osteoarthritis only means of treatment is medication, as compelling research clearly indicates exercise as the primary means of treatment. Colin has a fascinating discussion with Bart Rask, MD and how valuable exercise is for people with osteoarthritis, especially for those who are obese. Never worked out with weights before? No problem! Here’s a great place to start and also learn a stretch that will keep your hips and quads flexible.
Episode Eleven: “Exercise
for Older Women”
Colin’s most famous statement: you’re never too old to exercise! No matter your age, forget the excuses and get ready to be motivated to move! Colin has a fun discussion with Elizabeth Eckstrom, MD about various ways to get women over the age of 50 involved in resistance training and cardiovascular exercise. Bone health is also at the height of this episode.
Episode Twelve: “Blood
Pressure”
Colin tells us once again that exercise is the best medicine to keep your blood pressure in a healthy range, even more so than any blood pressure medication available. Colin also has another discussion with Linn Goldberg, MD to back up this new approach in medicine, and what to watch for during exercise to stay safe. Sound nutrition is also back in the mix, exploring the role of nutrition for keeping blood pressure in check.
Episode Thirteen: “Pregnancy
and Exercise”
While intense exercise is not recommended during pregnancy, it is extremely beneficial all the way through term to promote an easier labor, healthy baby and faster recovery for the mother. Colin chats with Kim Suriano, MD about the dos and don’ts of exercise and what an expecting mother should ask her doctor if she has concerns about exercising. For the episode’s exercises, Meghan joins us in her 9th month to do a dumbbell squat and walks for cardiovascular exercise.
