The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Stay tuned for Body and Spirit.
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Today we're gonna deal
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with the number
one killer in society,
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heart disease and what we
might be able to do about it.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hill
Health and Education Center.
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Welcome to Body & Spirit.
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Today, we're gonna be talking
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about the number
one killer in society
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and that's heart disease.
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It's such a frustrating disease
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because a lot of
people know it's coming
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and they don't know
what to do to prevent it
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or once it happened,
they're not exactly sure
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what to do from there either.
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We're gonna talk
about that today.
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I remember one man
that came out to our center.
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He was in his 80s.
Before he came out,
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he was in line to have a
Quintuple bypass surgery.
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He decided to bypass the bypass
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and come out to
our center instead.
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He came there for
a couple of weeks.
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And by the time he left,
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he was walking
three to five miles a day.
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When he got back home,
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the surgeon said, "Are
you ready for your surgery?"
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And he goes, "Why?
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I'm now walking
three to five miles a day."
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And now this man is
still doing just fine.
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Still walking his
three to five miles a day.
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So truly you can
bypass the bypass.
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Another man who was in line
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for a seven bypass
surgery came to our center.
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And he was given nitroglycerin
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and said, "You're
really inoperable,
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so whatever you
can do, just enjoy life
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or however much
long you have of it."
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And so he came
out to our center.
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Nothing, not
knowing what to expect,
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the whole time he was out there,
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not once did he ever
have to use his nitroglycerine
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and he got -- so he was walking
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four miles every single morning.
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So great things
can happen to people
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if they simply will
change their lifestyle.
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Get themselves going.
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And even something as
tragic as heart disease
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can be reversed and
statistics are finding
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time and time again
that a healthy lifestyle
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will reverse our disease.
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And also with proper exercise,
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we can enhance
the body's ability
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to pump blood as the
heart become stronger.
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Also we want to claim
the promises of the gospel
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where Jesus is constantly
telling people to turn to Him,
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to humble themselves
and He will indeed heal us.
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So if we claim those promises,
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we can expect great things.
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So, let's get started
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and today helping me
out will be Mike and Dave.
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And we're gonna start up
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by just loosening
up our body little bit.
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What we're gonna do
is we're gonna just bring
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our arms across and back out.
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Swinging them back and forth.
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It's getting a little
bit of blood circulating.
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And now we're going to
come up and over the top.
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Now let's go back the other way.
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For those who've
had heart disease,
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you wanna be a little careful
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with how high
above your head you go,
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especially if you
had surgery already.
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We're try and take this in
a couple of different ways.
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We're gonna treat it
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as if somebody's
already had surgery
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and we're also gonna treat it
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as those who are
looking for vent.
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So our first exercise
will be for the chest area
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and what we're gonna
do is we're just gonna
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take arms out here
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and we're just
gonna squeeze across
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in the center and then back up.
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Then we come down again,
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we're gonna
switch the arms over.
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So another word, if
the left arm was on the top
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the first time,
then come back up
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and now the right
arm will be on top.
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So we're gonna do it
right in here like this, okay.
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Now, for those who
are plenty healthy,
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you can still go
ahead and squeeze down
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pretty hard on this
particular exercise.
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But for those
with heart disease,
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we're simply looking to
get the range of motion going.
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And work on the chest area.
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For those who
are looking to rehab,
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obviously a heart surgery
is a pretty extensive one
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where they open
up the chest bone.
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And so we want to work
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on getting the
body strong as well.
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So we're just squeezing in.
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You can also do a modification.
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We just squeeze in
with the, with the fist
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and squeeze hard in the middle,
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depending on how
hard we wanna go?
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This is like a stimulation
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of a
bodybuilder's most muscular pose
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but it still works
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to our advantage
for training the chest.
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Okay, let's go ahead
and keep crossing over.
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We're gonna do about five more.
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There's one and two, three,
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four, one more time, five.
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Okay, let's stretch
out. Let's go and lay back.
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Let it feel the stretch.
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The most important thing
is we want to get exercising.
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If we just sit
around and do nothing,
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not much is gonna happen
to a change the situation,
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that caused a heart
disease in the first place.
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Okay, bring it across.
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And then back again.
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People who have heart disease
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are battling a constant battle,
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because they don't
know how much they can do
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without causing something
very bad to happen to them.
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That's why I like so
much Jack LaLanne words,
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when he was asked, "if
he's added years to his life,"
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and he said, "I don't know
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but I have added
life to my years."
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And that's
something we wanna focus on.
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We wanna think about
adding life to our years.
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Now what we're gonna do
is we're gonna bend over
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at the waist.
We're gonna reach out.
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We're just gonna draw
our arms in using both arms
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we're just drawing
back and reaching out.
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What we're focusing on here
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is squeezing the
shoulder blades together
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and then pushing
it all the way out.
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And reach out, draw back.
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Good, keep it going.
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Reach way out,
pull, reach out, pull.
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Okay, let's do ten
more. There's one and two.
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Everyone make sure
we focus on squeezing
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the shoulder blades together
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and pushing the
lats out as we go forward
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and pushing the
shoulder blades out
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as much as we can as
we go back forward again.
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Okay, let's do three more.
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Good job, okay.
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Let's put an arm up
over the head and pull.
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Obviously anytime we
deal with heart disease,
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the way your body feels
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is gonna be your
big key component
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as to how hard
you push yourself.
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Okay, now switch.
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And feel the
stretch in latissimus area.
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Okay, relax.
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Okay, what we're
gonna do is we're gonna
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do a modification of
a lateral raise to try
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and give us some range
of motion while we do this.
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We're gonna come out to the side
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and then come to the front,
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pull back and then back down.
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Up, in the center,
back, and back down.
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Good, let's keep it going.
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This is a really low
impact type exercise,
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remembering as
we're doing this exercise,
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we're focusing on the
strength aspect of recovery.
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Obviously, walking is
gonna be the key component
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to any heart disease.
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And walking and
cardiovascular exercise
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should be a part of
any exercise routine.
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But too often people
will neglect this part,
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which is a
string training aspect.
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Even Kenneth
Cooper, who's the man
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that coined the
phrase of Aerobic Exercise,
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which simply means
training with oxygen.
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It isn't
necessary the dance exercise
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that we see out there
but simply rhythmic activity
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of a major muscle group.
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He's the one who coined
that and made that famous
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and even he says now
that aerobic exercise
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is simply a foundation
of every exercise program.
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Where one time
he was saying that,
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it was the key to all exercise.
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But all the
experts now realizing
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that resistance
training plays a part as well
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in any type of recovery
for a good exercise program.
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Because
remember, physical fitness
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is made up of flexibility,
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strength, and
cardiovascular condition.
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And often times
when heart patients
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come through surgery,
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the thing that they
hesitate to do is getting
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into the
strength training aspect,
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and that's what we're
trying to do here today.
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Okay, let's go and relax now.
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Now what we're
gonna do is we're gonna
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draw the hands up, once again,
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working on the shoulder area.
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That will bring in the
trapezius muscles as well.
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Very important for
the recovery aspect
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to have a good
balance of muscular strength.
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And also as we do the exercise
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and we work the muscles,
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the muscles help
the circulatory response
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of the body by
helping the venous blood
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flow back to the heart.
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The muscle
contractions will help that.
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Okay, we're gonna do 10 more.
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And stay
focused on the shoulders
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and that trapezius area.
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Okay, let's do five more.
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And three more.
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Okay, good.
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Okay, now we're
gonna do is we're gonna
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pull an arm across and stretch
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that shoulder area.
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Hold that for five more seconds.
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Okay, switch.
Nice steady stretch.
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Five more seconds. Okay, good.
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Now along with that
we're gonna stretch the neck
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by just turning it to the side.
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Now turn the other way.
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And turn, and turn,
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and one more time each way,
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turn, and turn.
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Okay, go and relax.
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Now we're gonna start
doing some bicep exercise.
00:10:57.22\00:10:59.45
Remember we're
not gonna to be doing
00:10:59.46\00:11:00.80
a lot of resistance work today.
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We're simply gonna be
doing a range of motion.
00:11:02.08\00:11:03.60
So I want you to take your hands
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like you got a
barbell on your hand,
00:11:05.55\00:11:06.93
a big heavy one,
no just a light one.
00:11:06.94\00:11:08.90
Okay, now we're gonna
do some curls and down.
00:11:08.91\00:11:12.08
We wanna focus on
squeezing the biceps
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as we come up and reach down.
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Important to keep the
palms up as we do these curls.
00:11:17.61\00:11:21.72
In fact, if
anything you want to try
00:11:21.73\00:11:23.46
and turn your wrist out a
little bit as you curl up,
00:11:23.47\00:11:26.39
giving the full
contraction of the bicep.
00:11:26.40\00:11:29.43
As you get stronger,
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you'll be able to
start using dumbbells
00:11:33.43\00:11:35.18
or you can even use
Clorox jugs or cans of food
00:11:35.19\00:11:38.98
that are
balanced and weighed size
00:11:38.99\00:11:41.74
in order to make a more
resistance for yourself.
00:11:41.75\00:11:43.91
Even though we're
not using any weight,
00:11:46.17\00:11:48.72
if you squeeze hard,
00:11:48.73\00:11:49.87
you can still feel
the muscle's working.
00:11:49.88\00:11:51.33
Let's do 10 more.
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Always wanna focus on
the muscle you're working.
00:11:58.16\00:12:00.42
Your weight
getting heavy back there?
00:12:05.58\00:12:06.84
Doing right? All right.
00:12:06.85\00:12:08.35
Okay, three more.
00:12:10.19\00:12:11.82
Okay, good.
00:12:16.44\00:12:18.09
Okay, now we're just
gonna bend over a little bit.
00:12:18.10\00:12:21.79
Then take one arm.
00:12:21.80\00:12:23.12
We're gonna keep it
back, bring it back.
00:12:23.13\00:12:26.93
For those who do not
have problems with their heart
00:12:26.94\00:12:29.70
and wanna work
harder you can use the towel
00:12:29.71\00:12:32.28
to give yourself resistance.
00:12:32.29\00:12:33.98
Or you can do it from standing
position and press down.
00:12:33.99\00:12:36.72
Once again, use how
you feel as your guide,
00:12:41.73\00:12:44.77
even if you're
using no weight at all.
00:12:44.78\00:12:46.73
You can still
focus on contracting hard
00:12:46.74\00:12:49.40
as you go down or go
back and flex the tricep
00:12:49.41\00:12:53.22
and you should still get
00:12:53.23\00:12:54.32
somewhat of a
training effect there.
00:12:54.33\00:12:56.20
People often times ask me,
00:12:58.63\00:13:00.21
wouldn't it be
better if we did it
00:13:00.22\00:13:01.65
either this way or that way?
00:13:01.66\00:13:02.81
And my question usually is,
00:13:02.82\00:13:03.96
well, how much
exercise are we doing before?
00:13:03.97\00:13:06.35
I wasn't doing any.
00:13:06.36\00:13:07.82
Well, then the bottom line
is, you're gonna be a lot better
00:13:07.83\00:13:09.82
than what you were doing, right?
00:13:09.83\00:13:11.62
In a way I suppose so.
00:13:11.63\00:13:13.61
So even though this is simple,
00:13:13.62\00:13:15.06
it still be very
beneficial. Still three more.
00:13:15.07\00:13:17.17
Okay, let's rotate to the
other side now, take it back.
00:13:21.76\00:13:25.47
Feel that tricep work each time.
00:13:30.84\00:13:33.13
Now let's try and squeeze, good.
00:13:33.14\00:13:37.96
Make sure that arm
goes all the way straight.
00:13:41.41\00:13:43.57
Okay, let's do 10 more.
00:13:46.86\00:13:49.31
Now there's six, and five, four,
00:13:56.17\00:14:03.54
three, two,
one, okay, all right.
00:14:03.55\00:14:10.14
Just let the arms shake out.
00:14:10.15\00:14:11.62
A very important
aspect of any heart program
00:14:14.24\00:14:18.02
is to make sure
the legs are strong.
00:14:18.03\00:14:19.62
So we're gonna focus
on legs a little bit.
00:14:19.63\00:14:21.55
But obviously, when we do
00:14:21.56\00:14:23.18
a program for heart patients,
00:14:23.19\00:14:26.42
we don't wanna get too crazy
00:14:26.43\00:14:27.88
because the legs are
gonna take more energy
00:14:27.89\00:14:31.03
than any other body part
00:14:31.04\00:14:32.15
because there are so many
large muscles are in there
00:14:32.16\00:14:35.09
and the legs would keep growing
00:14:35.10\00:14:36.68
long after the arms are quit.
00:14:36.69\00:14:39.47
I mean when
somebody does aerobics
00:14:39.48\00:14:41.24
how long can somebody go
running around on their arms.
00:14:41.25\00:14:43.43
It's just not gonna happen.
00:14:43.44\00:14:44.62
So we need to use
our feet and use our legs
00:14:44.63\00:14:47.29
'cause those are the muscles
00:14:47.30\00:14:48.47
that keep us going
through rhythmic activity.
00:14:48.48\00:14:50.63
So walking and so forth
is gonna be very beneficial
00:14:50.64\00:14:53.70
but walking does
not increase strength
00:14:53.71\00:14:56.76
except for just the strength
00:14:56.77\00:14:58.10
that you need to do the walking.
00:14:58.11\00:14:59.54
And the thing I try
and get across to people
00:14:59.55\00:15:01.67
over the course of
time as somebody can say,
00:15:01.68\00:15:04.07
"Well, I'm very activate,
I do construction work."
00:15:04.08\00:15:07.13
Well, when they're 20 years old,
00:15:07.14\00:15:08.64
they might only be
using 50% of their strength.
00:15:08.65\00:15:11.05
But every year of
their life that they
00:15:11.06\00:15:12.56
don't go beyond
that, they're atrophying.
00:15:12.57\00:15:14.49
Now, by the time
they're 50 years old,
00:15:14.50\00:15:16.26
it's now 90% of their strength.
00:15:16.27\00:15:18.13
That once was only
50% of their strength.
00:15:18.14\00:15:20.35
Understand what I'm saying,
00:15:20.36\00:15:21.42
each year their
strength is atrophying.
00:15:21.43\00:15:23.97
And we don't want
that, we wanna get stronger.
00:15:23.98\00:15:25.98
So you know
somebody with heart disease,
00:15:25.99\00:15:27.71
we wanna focus
on getting stronger.
00:15:27.72\00:15:29.11
So we're gonna
do a modified squat.
00:15:29.12\00:15:31.47
We're gonna get in
proper squat position,
00:15:31.48\00:15:32.90
but we're gonna do very
short range of motion, okay.
00:15:32.91\00:15:36.46
So what we're gonna do is
get in our proper position
00:15:36.47\00:15:38.78
with our feet, littler
wide and shoulder width.
00:15:38.79\00:15:41.72
Our toes turned out
slightly, arms cross,
00:15:41.73\00:15:45.11
we're gonna sit back, but we're
not gonna go down very far.
00:15:45.12\00:15:48.34
And we're gonna come back up.
00:15:48.35\00:15:50.58
Just go down a few inches.
00:15:50.59\00:15:52.98
Now for those who
aren't having any problems,
00:15:52.99\00:15:54.90
go ahead and do a
full regular squat.
00:15:54.91\00:15:57.69
But remember this
program is designed for those
00:15:57.70\00:16:00.38
who might be battling with heart
disease or concerned about it,
00:16:00.39\00:16:03.77
you can always go
further and push farther
00:16:03.78\00:16:06.86
once we make sure
we can get through
00:16:06.87\00:16:08.87
the beginning phases
of an exercise program.
00:16:08.88\00:16:12.34
Always better to
be safe than sorry.
00:16:12.35\00:16:14.62
So we're just gonna do the
short little range of motions.
00:16:14.63\00:16:16.66
But we're gonna do
a lot of repetitions,
00:16:16.67\00:16:19.05
because that's the key as well.
00:16:19.06\00:16:20.49
Because as we do
these repetitions,
00:16:20.50\00:16:22.38
it is encouraging the
blood flow back to the heart
00:16:22.39\00:16:25.13
and making the circulatory
system more effective.
00:16:25.14\00:16:28.89
So keep it going.
00:16:28.90\00:16:31.61
Make sure we push the
hips back as we do it.
00:16:31.62\00:16:34.08
Okay, you guys wanna keep going.
00:16:37.98\00:16:40.32
I'm gonna check it out.
00:16:40.33\00:16:41.69
Okay, push the hips
back a little more, Mike.
00:16:41.70\00:16:44.22
Here we go. Good,
Dave, you're looking good.
00:16:44.23\00:16:48.32
Okay, we're gonna keep going.
00:16:48.33\00:16:49.80
We're gonna do lots of reps.
00:16:49.81\00:16:50.81
We're gonna do 30 more, okay.
00:16:50.82\00:16:53.44
Now if you need to
stop and rest, that's okay,
00:16:53.45\00:16:55.39
you'll be my
counter, that's number three.
00:16:55.40\00:16:57.45
So when I ask how
many have we done,
00:16:57.46\00:16:58.61
you're gonna tell me exactly
what I want to hear, right.
00:16:58.62\00:17:00.74
And don't lie to me now.
00:17:00.75\00:17:01.97
Make sure we do them all, okay.
00:17:01.98\00:17:03.69
This is very important to keep
this rhythmic activity going
00:17:05.35\00:17:08.71
and have a nice
diversification of exercises
00:17:08.72\00:17:11.28
and that will in turn
to help us to get fit,
00:17:11.29\00:17:14.96
to be overall
strong and make the heart
00:17:14.97\00:17:16.82
more effective at circulating
blood throughout the body.
00:17:16.83\00:17:19.79
When people are very unfit,
00:17:19.80\00:17:21.89
their heart
doesn't project the blood
00:17:21.90\00:17:24.71
as effectively as if
once they start working out
00:17:24.72\00:17:27.31
and of course the more effective
00:17:27.32\00:17:28.32
that pump is the
less it has to be.
00:17:28.33\00:17:30.76
So somebody who's not very fit,
00:17:30.77\00:17:32.58
their heart's gonna be
beating 70-80 times a minute,
00:17:32.59\00:17:35.57
somebody's very fit,
00:17:35.58\00:17:36.58
it's only beating
about 50-60 times a minute.
00:17:36.59\00:17:39.16
Which is gonna
make it much easier
00:17:39.17\00:17:40.27
for us to enter into
rest, also makes us more
00:17:40.28\00:17:43.16
effective at doing
whatever we want to do
00:17:43.17\00:17:44.96
and we just have a
much stronger pump.
00:17:44.97\00:17:46.58
We don't want a weak pump,
00:17:46.59\00:17:48.21
especially if
we have big bodies.
00:17:48.22\00:17:49.80
There's a lot of big bodies
with very weak pumps out there.
00:17:49.81\00:17:52.47
How many have we done? Thirty.
00:17:52.48\00:17:54.14
Thirty, uh man that
was the quick thirty ever.
00:17:54.15\00:17:56.23
Did you count?
Okay, you trust him.
00:17:56.24\00:17:59.41
Okay, I want you just to
put your hands on my shoulder,
00:18:01.78\00:18:04.90
we're gonna
stretch the quadricep out.
00:18:04.91\00:18:07.03
So for those at home,
you wanna use the wall.
00:18:07.04\00:18:09.50
And just feel the
stretch in that quadricep area.
00:18:13.31\00:18:15.93
Okay, now switch.
00:18:19.82\00:18:21.31
Very important to
stretch out the muscles we work.
00:18:26.16\00:18:30.26
Okay, we're gonna
go five more seconds.
00:18:32.22\00:18:34.35
Okay, good.
00:18:37.42\00:18:38.48
Now we're gonna
stretch the hamstrings up.
00:18:39.80\00:18:42.12
Step out, lean forward,
00:18:42.13\00:18:45.87
if you can, go ahead
and touch your foot or...
00:18:45.88\00:18:48.29
you can grab your foot,
pull you more if you want.
00:18:48.30\00:18:51.62
You guys have long arms, Dave.
00:18:51.63\00:18:53.23
Yeah.
00:18:53.24\00:18:54.27
Okay, feel that stretch
in the back of the thigh,
00:18:58.37\00:19:01.26
right around the knee.
00:19:01.27\00:19:02.62
Okay, switch over.
00:19:06.31\00:19:07.84
We never wanna
bounce into our stretch.
00:19:14.37\00:19:15.98
We wanna have a
nice, static hold.
00:19:15.99\00:19:19.73
You go to a point of
comfort and no further.
00:19:19.74\00:19:23.86
Okay, now we're
going to do the calf area.
00:19:29.29\00:19:33.90
Also very important area to work
00:19:33.91\00:19:35.66
because the blood goes
all over down to the foot
00:19:35.67\00:19:39.18
and we'll try in
help and bring it back up.
00:19:39.19\00:19:41.13
So we're gonna
straight the calf.
00:19:41.14\00:19:42.82
Let's press up and
press the foot down.
00:19:42.83\00:19:46.16
We're gonna do 20
repetitions this way.
00:19:46.17\00:19:48.33
We're doing these in a
low resistance type way.
00:19:51.35\00:19:54.67
It's the
consistency of the workout
00:19:59.06\00:20:00.64
that's gonna be the big key,
00:20:00.65\00:20:01.69
especially for
somebody with heart problems.
00:20:01.70\00:20:05.46
Okay, we got 10
more to go on this side.
00:20:05.47\00:20:07.68
Now we're down to five.
00:20:14.41\00:20:15.82
And two more.
00:20:20.99\00:20:23.19
Good, okay, switch.
00:20:23.20\00:20:25.88
First weight upon the toe.
00:20:28.05\00:20:29.63
You feel that calf contract.
00:20:31.07\00:20:33.32
Okay, keep pressing.
00:20:40.97\00:20:43.01
There's 10,
let's go 10 more to go.
00:20:43.02\00:20:45.11
Seven more.
00:20:48.69\00:20:49.86
And two more.
00:20:56.60\00:20:57.75
Very good job. Okay.
00:20:59.60\00:21:01.59
Now we're gonna
stretch inside of the thigh,
00:21:01.60\00:21:03.36
we're gonna just step out.
00:21:03.37\00:21:04.76
And hold the stretch.
00:21:06.52\00:21:08.56
Feeling it on
inside of the thigh.
00:21:08.57\00:21:10.50
And let's go
for 10 more seconds.
00:21:13.55\00:21:15.53
Okay, let's go to
the other side now.
00:21:22.75\00:21:25.30
Nice, steady stretch.
00:21:30.16\00:21:31.75
And five more seconds. Okay.
00:21:36.31\00:21:43.15
we're gonna train a
little bit of abdominal now.
00:21:44.73\00:21:47.54
There seems to be
somewhat of a correlation
00:21:47.55\00:21:49.93
as the bigger the belly
gets, the weaker the heart gets.
00:21:49.94\00:21:53.11
So although we're
not gonna be able to
00:21:53.12\00:21:55.09
magically reduce the waist.
00:21:55.10\00:21:56.92
It's important that they
have a strong abdominal wall,
00:21:56.93\00:21:59.83
at least to hold everything in.
00:21:59.84\00:22:01.39
So we're gonna do
some abdominal training
00:22:01.40\00:22:03.09
and the way we're gonna do,
00:22:03.10\00:22:04.16
we're gonna do, from
the standing position.
00:22:04.17\00:22:06.04
Now for those who
have heart disease
00:22:06.05\00:22:08.45
wanna be little careful on
this because as we bend over,
00:22:08.46\00:22:11.39
there could be some problems,
00:22:11.40\00:22:12.40
in fact if you really
have bad heart disease,
00:22:12.41\00:22:14.34
you might wanna just
stop at the contraction,
00:22:14.35\00:22:17.70
but if you're not
having any problem
00:22:17.71\00:22:19.14
then we'll go ahead and go
through our range of motion.
00:22:19.15\00:22:21.15
That's bending
over and coming back up.
00:22:21.16\00:22:22.88
So let's contract the abdomen,
00:22:22.89\00:22:24.60
remember, we'll have a
four inch range of motion.
00:22:24.61\00:22:27.05
So we're just
shorting these points,
00:22:27.06\00:22:29.10
drawing the abdomen in.
00:22:29.11\00:22:31.34
If we push out then we're gonna
00:22:31.35\00:22:33.21
encourage this type of effect
not to make people want that.
00:22:33.22\00:22:35.94
So we're gonna crunch over
00:22:35.95\00:22:37.03
and then we're
gonna bend at the waist,
00:22:37.04\00:22:39.33
come back up, hold that
contraction and then lay back.
00:22:39.34\00:22:43.98
Okay, and pull out as you
come forward and then back.
00:22:43.99\00:22:49.46
Okay, you guys
keep going that way.
00:22:49.47\00:22:51.43
And remember, if you
have bad heart disease
00:22:51.44\00:22:53.36
then just come
in this area here.
00:22:53.37\00:22:56.00
Okay, you fellows
keep going there. Good.
00:22:56.01\00:23:00.48
I'll just keep doing crunches
from a standing position.
00:23:00.49\00:23:03.76
Okay, make sure you lean
back each time you do that.
00:23:03.77\00:23:07.53
And we won't get the
very strong abdominal wall
00:23:07.54\00:23:10.27
just by doing these
basic contractions here.
00:23:10.28\00:23:13.02
You can feel the
effects on the muscles.
00:23:13.03\00:23:15.27
I know for myself even though
I can crunch a lot of weight,
00:23:15.28\00:23:19.26
just by doing it with manually,
with no resistance at all,
00:23:19.27\00:23:22.72
I can still feel
the muscle's working.
00:23:22.73\00:23:24.57
Good, keep it going.
00:23:26.93\00:23:28.35
Okay, let's do 10
more and then up, lay back.
00:23:34.95\00:23:40.10
Good crunch.
00:23:40.11\00:23:41.52
Okay, go ahead and keep going.
00:23:47.68\00:23:49.56
Way back. And two more.
00:23:53.76\00:23:59.33
Good. Okay, relax.
00:24:03.79\00:24:06.62
Okay, now we're gonna
do is some trunk rotation.
00:24:06.63\00:24:09.97
Nice and
gentle, we're gonna turn
00:24:09.98\00:24:13.30
and turn the other way.
00:24:13.31\00:24:14.93
And turn. And turn.
00:24:17.54\00:24:24.34
And two more each way.
00:24:24.35\00:24:26.23
And one more time.
00:24:31.42\00:24:32.46
Good, okay,
thanks a lot, fellas.
00:24:36.46\00:24:40.51
Heart disease has caused
problems for such a long time.
00:24:43.10\00:24:45.91
But fortunately we've found
00:24:45.92\00:24:47.63
there can be reversed
with proper eating habits,
00:24:47.64\00:24:50.91
eating a lot of fresh fruits,
00:24:50.92\00:24:52.11
and vegetables in your diet.
00:24:52.12\00:24:53.52
We can start getting
rid of excess cholesterol
00:24:53.53\00:24:55.97
which starts to
build up due to the fact
00:24:55.98\00:24:58.56
that we're eating too
many fats in the diet.
00:24:58.57\00:25:01.23
Also exercise's been
found to be the great way
00:25:01.24\00:25:04.31
of raising HDL cholesterol.
00:25:04.32\00:25:06.90
That's the cholesterol that's
called the good cholesterol
00:25:06.91\00:25:09.41
because it's on the other way
of the the metabolic spectrum.
00:25:09.42\00:25:11.63
It's actually taking fats
00:25:11.64\00:25:13.40
and cholesterol fat build up
and pulling it out of the body.
00:25:13.41\00:25:16.67
We've seen people
raise their HDL cholesterols
00:25:16.68\00:25:20.02
by a large way by combining
both the aerobic exercise
00:25:20.03\00:25:24.12
and the anaerobic
exercise, the weight training
00:25:24.13\00:25:28.13
and it really does a nice
job of all the HDL cholesterol,
00:25:28.14\00:25:31.18
10 to 20 points within
just a three week time period.
00:25:31.19\00:25:34.20
So as we look at heart disease
00:25:34.21\00:25:35.92
and we think of
the alternatives,
00:25:35.93\00:25:37.61
whether we want to face
00:25:37.62\00:25:38.77
a sixty to seventy
thousand heart surgery
00:25:38.78\00:25:41.07
or if we simply wanna make some
00:25:41.08\00:25:43.05
good, healthy
behave or modification
00:25:43.06\00:25:45.91
as far as making
sure we get regular sleep
00:25:45.92\00:25:48.79
try to and reduce stress
00:25:48.80\00:25:50.25
because, stress is
definitely a killer
00:25:50.26\00:25:52.10
as we release fatty acids
whenever you go to that process.
00:25:52.11\00:25:55.39
And also we wanna
drink a lot of water,
00:25:55.40\00:25:57.67
because water will help
keeping the contents going in
00:25:57.68\00:26:00.05
eating a lot of
fiber in the diet
00:26:00.06\00:26:01.83
because that'll
help the digestive system
00:26:01.84\00:26:04.27
and getting rid of cholesterol
and fats as we take them in.
00:26:04.28\00:26:08.08
And also just
restricting the fats
00:26:08.09\00:26:09.86
and getting rid
of the refined foods
00:26:09.87\00:26:11.72
as I look at society today,
00:26:11.73\00:26:13.60
we see two major
things that are killing people
00:26:13.61\00:26:16.00
and that's fats and sugar
00:26:16.01\00:26:18.29
and then also
there's becoming lethargic
00:26:18.30\00:26:20.38
and not getting around to
doing the amount of exercises
00:26:20.39\00:26:22.37
they're suppose to do.
00:26:22.38\00:26:23.47
So when we look at heart disease
00:26:23.48\00:26:24.90
and we go through this process,
00:26:24.91\00:26:26.34
we actually
start pulling plaque--
00:26:26.35\00:26:28.86
or pulling the plaque
swellings out of the arteries
00:26:28.87\00:26:32.60
and start opening it up.
00:26:32.61\00:26:33.98
Also we find
another phenomena happens
00:26:33.99\00:26:36.07
when somebody starts to exercise
00:26:36.08\00:26:37.75
on a regular basis and
that's collateral circulation
00:26:37.76\00:26:40.58
though actually
be pathways of blood
00:26:40.59\00:26:43.31
that are opening up to the area
00:26:43.32\00:26:45.18
to allow for
greater circulation.
00:26:45.19\00:26:46.91
In other words, if you
look at the coronary arteries
00:26:46.92\00:26:49.81
and you see that they're
starting to become a blockage.
00:26:49.82\00:26:52.93
The body will
actually compensate for that
00:26:52.94\00:26:54.83
and starts sending arteries over
there to cover the bad area.
00:26:54.84\00:26:58.45
But only that happens
through regular exercise
00:26:58.46\00:27:01.39
over a prolong period of time.
00:27:01.40\00:27:03.61
So we wanna keep it consistent.
00:27:03.62\00:27:05.84
We wanna make
sure that diet is good.
00:27:05.85\00:27:07.95
When actually we
get plenty of rest
00:27:07.96\00:27:10.08
and also we wanna make sure that
00:27:10.09\00:27:11.52
we look to our divine creator.
00:27:11.53\00:27:13.71
He doesn't want people
to have blocked of arteries.
00:27:13.72\00:27:15.90
In fact, in the
Bible way back then,
00:27:15.91\00:27:17.94
He told us not to eat
the fat to get rid of it.
00:27:17.95\00:27:20.71
But yet still we're so
determined to have things
00:27:20.72\00:27:23.44
on our way and as we
eat these refine foods
00:27:23.45\00:27:26.32
and these concentrated
fats and never gonna keep
00:27:26.33\00:27:28.96
raising that cholesterol
level. So keep with it.
00:27:28.97\00:27:31.69
Make sure you have a
regular routine established
00:27:31.70\00:27:34.94
which you try and get it
at least three times a week
00:27:34.95\00:27:37.19
for the aerobic
and anaerobic exercise.
00:27:37.20\00:27:40.26
Both components
are very important.
00:27:40.27\00:27:42.21
It doesn't have to be
a long period of time,
00:27:42.22\00:27:43.67
in fact, three times a week
00:27:43.68\00:27:45.03
for 30 minutes can
be just as beneficial as
00:27:45.04\00:27:47.03
five times a week for an hour.
00:27:47.04\00:27:48.62
God bless you.
We'll see you next time.
00:27:48.63\00:27:50.74