The following program
is designed to demonstrate
00:00:01.50\00:00:03.46
simple workouts that you
can use to improve your health.
00:00:03.47\00:00:06.04
Be sure to
consult your physician
00:00:08.09\00:00:09.46
before beginning
any exercise program.
00:00:09.47\00:00:11.58
Vegetarianism is a term that's
tossed around quite frequently.
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But many use
that term improperly.
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We're gonna talk
about what it really means
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next on Body
and Spirit Aerobics.
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Hello I'm Dick
Nunez, Wellness Director
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of the Black Hill's
Health & Education Center.
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Welcome to Body
and Spirit Aerobics.
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During my life I've tried
many different eating patterns.
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Probably the most
drastic was going from eating
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3 pounds of
meat, a gallon of milk
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and half a dozen eggs everyday
to becoming a total vegetarian.
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We're gonna talk more about
that as we get into our program.
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But we're ready to get started,
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helping me out today
will be Corey and Zack.
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They're both students
from Union College in Lincoln,
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Nebraska and they're
both in the IRR program,
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which stands for what, Corey?
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International Rescue and Relief.
International Rescue and Relief.
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And Corey is a
senior. So she's almost done.
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Zack's a junior, so he's
still having fun with it.
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So we're gonna go
ahead and start our program.
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Speaking of having
fun, we're gonna start up
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warming up by just swinging
our arms back and around.
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Just loosening up the
shoulders in the neck area.
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Nice and relaxed, up
and around, up and around.
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If this hurt you
at all, then keep your
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range of motion a
little bit shorter.
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Okay, let's go the
other way. Up and around.
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Up and around. Up and around.
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Just loosening up, it's like
a butterfly stroke in swimming.
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Up and around. Up and
around, and good, okay.
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Well now we've
loosened the shoulders up again,
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we're gonna do just a little
bit of upper body exercise
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before we go into aerobics.
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Let's start with pushups.
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I know both of you can
do these, so, hit the deck.
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And no, Corey, you
don't get to do modified ones
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'cause I know you're well
capable of doing regular ones.
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Okay, Zack. Okay, let's go down
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and up and down and up.
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Keep them nice and
controlled, keep going.
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Now for those at home,
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if you need to use
the wall, that's okay.
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Lot of people built themselves
up by doing it this way.
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Now, a lot of people say
that the ones on the knees
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are women's
pushups because you see,
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Corey is cranking them all.
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There's no reason why
women can't do them like this.
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Okay, hold it up at
the top for a moment.
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Okay, and we're
gonna do five more.
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Ready, down and up, down and up,
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down and up, down and up,
one more time, down and up.
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Okay, go down and
hold for ten seconds.
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One, two, three, four, five,
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six, seven, eight and push up.
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Push up, okay, good.
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All right, that
felt good, didn't it?
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Important part is to keep
the back straight on that.
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You don't want
your hips swiping here
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or you don't wanna collapse
your back too far either.
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They both did really well.
So let's stretch that area up.
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Put your hands behind your heads
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and push your elbows
back, as far as you can.
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Now what you're
focusing on is squeezing
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your shoulder blades together,
which are your scapula.
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And squeeze it together and
now we're gonna pull them apart.
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Give yourself a
big good morning hug.
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Pull your scapula
apart as much as you can.
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We're gonna hold each
stretch for about ten seconds.
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So we're ready to
go back up top again.
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And push it back, way back.
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Okay, good, and
so we're going to now
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give ourselves another hug.
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And pull your shoulder
blades apart as much as you can.
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All right. That looks good.
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Now, what we're gonna do is
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we're gonna bend
our knees slightly.
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We're gonna
reach out in front us,
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and we're gonna
pull back and clear out.
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Pull back and clear out.
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So what you're doing
you're trying squeeze
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your shoulders blades together
again and then you push them
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apart as far you
can, as you reach out.
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This is showing a
rowing type motion.
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As you pull in
and reach way out.
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Pull in and out.
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Pull in, you
should feel the muscles
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being spread out
as you go forward.
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Okay, keep going, bend the knees
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just a little
bit more there, Zack.
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Okay, focus on
drawing back and pushing out.
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Draw back, push out.
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So you're taking
these muscles here,
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you're squeezing it back.
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Now push them out
as much as you can.
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Now pushing them over.
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Okay, keep doing it.
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Pull in, reach out.
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Force some
muscles apart as go out.
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Forcing them out.
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As you learn to
control your muscles,
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it makes it that much
easier to do the exercise.
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Okay, let's go three more times.
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Pull and reach,
and pull and reach,
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one more time, pull and reach.
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Okay, to stretch
these muscles what we do is
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we take one arm, put
straight up over head.
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Bend the elbow, grab your elbow
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with your other
hand, and give yourself
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a little assistance
as you pull it across.
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You don't wanna pull it
across to the point of pain.
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You just wanna feel it stretch.
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And you should feel
it stretching right here.
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Right. Now, good. Okay.
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Now, let's go ahead and
switch to the other side.
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Left arm straight up in the air.
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And then bend it, and then grab
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with the other
hand and pull it over.
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Make sure you keep
breathing while you do it.
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In through the nose and
go out through the mouth.
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Maybe we're not
up to that point yet
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but we will be here pretty soon.
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Okay, and let's
go ahead and relax.
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All right, well, I
believe we're ready
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to start doing some aerobics.
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Now we're gonna do them by
just lightly stepping in place.
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So just go ahead and
start stepping in place.
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Okay. Now, make sure you
get your arms swing proper.
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Corey, you might wanna
switch, you're going like--
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you wanna make
sure that you doing
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opposite arm, opposite leg.
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You're doing same
leg, same arm right now.
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Just like-- there you go.
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It's kind of like
when we walk, we don't go.
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Opposite arm, opposite leg.
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There you go,
we're looking good now.
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Okay, we can speed
up just a little bit.
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When you do aerobic
exercise you want do a warm up.
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Then you get into
the training range.
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Then we want to do a cool down.
So this is the warm up phase.
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And we'll start talk a little
bit about vegetarianism now.
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That term is tossed
around quite a bit, you two,
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just keep going, keep watching.
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And when people
talk about vegetarian,
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in fact I've talked to
a lot of people who say,
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yes, I'm a vegetarian.
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And then it turns out that
they still eat chicken and fish.
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And I say, well,
how do you call yourself
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a vegetarian if you're
still eating chicken and fish.
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Well people often times
think as long as they stay off
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red meat that
they're now vegetarian.
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And that's not true at all.
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Now there are a couple
different classifications
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that are known
fairly frequently.
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And that's Ovo-lacto
vegetarian which is somebody
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who's still takes
in milk, dairy products
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in general and also eggs.
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'Ovo' for eggs and
lactose for--lacto for milk.
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And then there's also
what is called the vegan.
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Now vegans are
something that's been often
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misidentified because a true
vegan doesn't even wear leather.
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So I don't call
myself a vegan because
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I still wear a leather coat
occasionally and leather shoes.
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A vegan doesn't eat
any animal products,
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but they also
don't wear any leather.
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So what I'm classified
as is a total vegetarian.
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Because I eat no animal products
at all but I still wear leather.
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So those are the
classifications of it, okay.
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Let's go into a
more of a jog type now.
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There we go.
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So lots of times
people are very surprised
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when I tell them that
I'm a total vegetarian
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because of my body
size, and they'll say,
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well, how can you develop size
eating a total vegetarian diet.
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And then I tried pointing
back to Daniel Chapter 1,
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where Daniel and
his three friends said,
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don't give us any king's food.
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Let us see pulse and water,
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which is basically a
vegetable concoction and water.
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And at the end
of the test period.
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They were not only wiser
but they were also larger
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than their counterparts,
they're more muscular.
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How are we
doing? Doing all right?
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Doing good. Okay.
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Let's go back
into just the step now.
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But now we're going to
increase your range of motion,
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where you're actually gonna be
pushing your arms up overhead.
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Okay, there you go. Good.
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Way up, way up.
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Now, try and
keep your rhythm now.
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Make sure of
opposite arm, opposite leg.
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And try to keep it together.
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This takes a
little coordination time.
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Something many of us men fail
on when it comes to aerobics.
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Many men just
start to get one motion
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and they change their arm
motion and all of a sudden
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we're totally
lost in the clouds.
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Okay, let's go back to
jogging in place again.
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You might bring your arms down.
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Here you go, Zack goes good.
00:10:06.82\00:10:08.49
But now let's make it a
little bit more difficult,
00:10:11.25\00:10:13.57
put your arms out to the
side as you jog in place.
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Hold them out to the
side as you keep jogging.
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There you go.
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Okay now bring them
together in the middle.
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Here, now back out again.
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And back into the
middle, and back out.
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Looks like cheerleaders.
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Okay, back in, and back out,
00:10:33.38\00:10:37.39
and back in, and back out.
00:10:39.22\00:10:42.91
Okay, go ahead
and drop the arms,
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let's go back into
regular jogging place.
00:10:48.24\00:10:50.17
Also one of the things
that's often misunderstood is,
00:10:57.93\00:11:02.86
people automatically
think if they become
00:11:02.87\00:11:04.65
a total vegetarian
or a vegan vegetarian.
00:11:04.66\00:11:07.48
They
automatically gonna be thin.
00:11:07.49\00:11:09.01
And that's not always the case.
00:11:09.02\00:11:10.56
There's plenty of what we call
overweight vegans out there.
00:11:10.57\00:11:14.22
Because people who are vegan or
total vegetarian can still drink
00:11:14.23\00:11:19.59
pop and still classify
themselves as vegetarian.
00:11:19.60\00:11:22.57
Because pop doesn't
have any animal products,
00:11:22.58\00:11:24.59
but obviously we're eating
a lot of refined type foods
00:11:24.60\00:11:28.62
or lots of sugary type things.
00:11:28.63\00:11:30.35
We can still get overweight.
00:11:30.36\00:11:31.80
Also there are a lot of
people who really get into
00:11:31.81\00:11:34.06
the veggie meats
and the fake meats
00:11:34.07\00:11:37.05
like our phony
baloney and whammy ham.
00:11:37.06\00:11:39.26
And those products
are also high in fat
00:11:39.27\00:11:41.87
high in sodium and so forth.
00:11:41.88\00:11:43.33
And people who eat a lot
of those type of products
00:11:43.34\00:11:45.16
they can also find
themselves getting overweight.
00:11:45.17\00:11:47.14
And then of course, there comes
a point of lack of exercise.
00:11:47.15\00:11:50.12
Because a lot of people
are eating these type of diets,
00:11:50.13\00:11:52.21
think, well if
I'm eating healthy
00:11:52.22\00:11:53.97
or they consider
it somewhat healthy,
00:11:53.98\00:11:56.17
they don't need to exercise.
00:11:56.18\00:11:57.17
And nothing could be
further from the case.
00:11:57.18\00:11:58.82
Exercise is important
for everybody regardless of
00:11:58.83\00:12:01.20
what your dietary habit is.
00:12:01.21\00:12:02.68
Okay, we're doing well.
00:12:02.69\00:12:04.20
Now we're gonna do it
going to the great wind step.
00:12:04.21\00:12:06.64
Okay go and stop your jog.
00:12:06.65\00:12:08.12
Okay, let's take a step.
00:12:08.13\00:12:09.59
Let's go in, all
go the same direction.
00:12:09.60\00:12:11.31
Let's go left. Cross over.
00:12:11.32\00:12:13.74
Done. Okay. And
cross over, tap, good.
00:12:13.75\00:12:19.48
We're not gonna go too fast,
00:12:24.81\00:12:27.21
we don't want to
trip over each other.
00:12:27.22\00:12:28.57
Now this will
help with coordination.
00:12:30.74\00:12:32.58
When you're stepping,
cross behind, step, tap.
00:12:36.45\00:12:38.93
Okay, let's speed
it up, just a little,
00:12:42.53\00:12:44.17
not to the point
where you fall over.
00:12:48.68\00:12:50.32
We're doing all right? Yeah.
00:12:55.89\00:12:57.93
When I went college I
went to the public university
00:13:00.91\00:13:04.05
and major in exercise.
00:13:04.06\00:13:06.27
I had to take folk dancing.
It feels a little bit like it.
00:13:06.28\00:13:11.16
Very good. All right,
00:13:20.58\00:13:24.83
go ahead and go back
and stepping in place again.
00:13:24.84\00:13:26.70
Okay, good.
00:13:27.52\00:13:29.06
When people switch
to a vegetarian diet,
00:13:32.73\00:13:35.38
there can be a great transition.
00:13:35.39\00:13:37.32
I know for myself.
00:13:37.33\00:13:38.92
I was eating about
10,000 calories up a day.
00:13:38.93\00:13:41.52
And eating up to 7 times
a day including eating at
00:13:41.53\00:13:43.87
2 O'clock in the morning.
00:13:43.88\00:13:46.00
I got to a point where
I actually hated to eat.
00:13:46.01\00:13:47.59
Just I set an alarm
clock, and get up and eat
00:13:47.60\00:13:49.59
at 2 O'clock in the
morning, as I was loading up
00:13:49.60\00:13:51.80
all this meat and
milk and eggs and so forth.
00:13:51.81\00:13:54.37
Because I was in the
world of body building
00:13:54.38\00:13:55.95
and even had a
chance to workout with
00:13:55.96\00:13:57.84
the Governor of California, who
happens to be named as Arnold.
00:13:57.85\00:14:01.80
And so I was around a fast
crowd and so they were taking
00:14:01.81\00:14:06.74
lots and lots of
protein, amongst other things,
00:14:06.75\00:14:08.85
and so I did that as well.
00:14:08.86\00:14:11.38
And so I was for farthest thing
00:14:11.39\00:14:14.26
you can think of
is being a vegetarian.
00:14:14.27\00:14:17.21
In fact I got to a
point where my immune system
00:14:17.22\00:14:18.92
was so week because of
all the animal products
00:14:18.93\00:14:20.83
and all the protein,
I always had to worry
00:14:20.84\00:14:22.78
about secondary
infections if I got sick.
00:14:22.79\00:14:25.52
Okay, let's go
ahead and get ourselves
00:14:25.53\00:14:27.05
into a squat position now.
00:14:27.06\00:14:28.72
Cross your arms
across your chest.
00:14:28.73\00:14:30.21
Okay, squad down.
00:14:30.22\00:14:32.07
Okay and back
up and down and up.
00:14:32.08\00:14:35.41
Now squatting is
an excellent exercise
00:14:35.42\00:14:37.81
for your gluteus maximus,
which is the thing you sit on.
00:14:37.82\00:14:42.11
For your
quadriceps and your hamstring,
00:14:42.12\00:14:44.52
it's an overall, what's
called a compound leg exercise.
00:14:44.53\00:14:48.13
Where everything it does,
it gives a little break from
00:14:48.14\00:14:49.90
stepping and let's just get into
continuing a rhythmic activity
00:14:49.91\00:14:55.35
of a major muscle group,
but now working the muscles
00:14:55.36\00:14:57.99
directly as well, as
we get into the squat.
00:14:58.00\00:15:01.07
Not only that, ut
they're lots of fun,
00:15:01.08\00:15:02.10
aren't they, Zack. Oh, yes.
00:15:02.11\00:15:03.89
Okay, it's a great
exercise for people.
00:15:03.90\00:15:06.50
In fact I use this
for pretty much everybody,
00:15:06.51\00:15:09.38
especially if they
have some severe disability,
00:15:09.39\00:15:12.08
as I remember
working with a woman who had
00:15:12.09\00:15:13.89
rheumatoid arthritis so badly,
00:15:13.90\00:15:15.85
she wouldn't know
how to walk for 9 months.
00:15:15.86\00:15:18.32
And we had her go
into a squat routine
00:15:18.33\00:15:19.88
and lo and behold she
started getting into a place
00:15:19.89\00:15:21.96
where she could walk
again, and in just 3 weeks.
00:15:21.97\00:15:24.77
So it's a great exercise,
00:15:24.78\00:15:26.34
if you're not very
good at doing squats,
00:15:26.35\00:15:29.59
you might have to just go, just
partially down, and that's okay.
00:15:29.60\00:15:32.95
You just go down
just a very little bit.
00:15:32.96\00:15:35.87
The thing that's
important is you wanna make sure
00:15:35.88\00:15:38.14
you keep your knees over
your feet as you squat down.
00:15:38.15\00:15:41.15
You want to keep your chest up.
00:15:41.16\00:15:42.32
You want to bend at the waist.
00:15:42.33\00:15:44.26
It will be impossible
to do a squat properly
00:15:44.27\00:15:47.14
and try and keep your
back straight up and down.
00:15:47.15\00:15:49.17
But you want to keep it straight
as you're bending into it.
00:15:49.18\00:15:52.20
And then you're
pushing your hips back
00:15:52.21\00:15:54.25
as if you're reaching
back to sit in the chair,
00:15:54.26\00:15:56.86
that keeps your posture proper,
and we keep the motion going.
00:15:56.87\00:16:02.66
Doing all right, Corey.
00:16:02.67\00:16:04.28
Doing all right, Zack? Yeah.
00:16:04.29\00:16:06.34
Okay, let's put a little
modification in there now.
00:16:06.35\00:16:09.64
Go down deep and hold,
00:16:09.65\00:16:11.36
now just come part
way up, and back down.
00:16:11.37\00:16:14.56
Part way up, back down.
00:16:14.57\00:16:16.98
Part way up and
down. Part way up and down.
00:16:16.99\00:16:21.84
Part way up, down,
now all the way up.
00:16:21.85\00:16:25.27
Okay, go way down
again. Part way up and down.
00:16:25.28\00:16:30.19
Part way up and
down. Part way up and down.
00:16:30.20\00:16:34.81
Part way up and
down. Now all the way up.
00:16:34.82\00:16:38.78
Go all the way down.
And part way up and down.
00:16:38.79\00:16:42.77
Part way up and
down. Part way up and down.
00:16:42.78\00:16:46.81
And why don't you just
hold back, go down and hold.
00:16:46.82\00:16:49.54
Keep your chest
up, keep your chest up.
00:16:49.55\00:16:53.30
Okay, we're gonna hold
that for fifteen more seconds.
00:16:53.31\00:16:58.03
How's that? All right.
00:16:58.04\00:17:01.28
There's five, Zack,
you're shaking a little bit.
00:17:01.29\00:17:03.84
Okay. And there's
00:17:03.85\00:17:06.71
10, 11, 12, 13, 14, 15.
00:17:06.72\00:17:12.59
Come out of it, stepping.
00:17:12.60\00:17:13.93
Come out of it, stepping.
00:17:13.94\00:17:14.93
Feel that burn
just a little bit.
00:17:17.83\00:17:19.24
Yeah. Okay.
00:17:19.25\00:17:20.28
Just a little. Just a little.
00:17:20.29\00:17:22.77
Follow sweat to the ground.
00:17:22.78\00:17:25.47
I was with you
all the way on that.
00:17:25.48\00:17:26.94
Okay, that's a pretty
intensive part of the workout.
00:17:29.82\00:17:32.37
You can see that
certainly it got Corey warm.
00:17:32.38\00:17:36.26
And so we're going to
cool it down just a little bit
00:17:36.27\00:17:40.12
as we go through this part.
00:17:40.13\00:17:41.12
And we're gonna
speed it up one more time
00:17:41.13\00:17:43.02
and then we'll go
into our cool down phase.
00:17:43.03\00:17:45.30
Remember, in the
aerobic exercise,
00:17:45.31\00:17:46.80
we want to do that warm up,
00:17:46.81\00:17:48.06
which you've already down.
00:17:48.07\00:17:49.11
And get into the training range
00:17:49.12\00:17:50.87
and then we're
gonna go into a cool down.
00:17:50.88\00:17:52.61
But this is gonna act
little bit like an interval.
00:17:52.62\00:17:54.68
Because the squats
are very intensive.
00:17:54.69\00:17:56.71
So now I'm letting them
cool it down a little bit.
00:17:56.72\00:17:58.72
And we're gonna speed it back
up like at end of our training.
00:17:58.73\00:18:01.26
Which has also been found to be
very beneficial in burning fat.
00:18:01.27\00:18:04.69
Okay, we're not in
our fat burning mode now.
00:18:04.70\00:18:06.36
Can you feel those
fatty acids being metabolized.
00:18:06.37\00:18:08.46
Oh, totally. All right. Good.
00:18:08.47\00:18:09.83
Feels good. Feels good.
00:18:09.84\00:18:11.59
All right, now
let's speed it up,
00:18:11.60\00:18:12.75
go back into the jog.
00:18:12.76\00:18:13.79
Keep pumping the arms.
It's an important part of it.
00:18:17.75\00:18:20.27
Pump the arms. Pump the arms.
00:18:20.28\00:18:22.50
Okay, pump them some more.
00:18:25.69\00:18:26.85
Lift the knees a little higher.
00:18:29.21\00:18:31.68
Oh very good.
They're on their way.
00:18:31.69\00:18:36.89
Okay, we're gonna
try and keep that up
00:18:38.94\00:18:41.20
for just a little
over one more minute.
00:18:43.73\00:18:45.80
And then we'll go
into our cool down range.
00:18:46.67\00:18:48.70
Keep it up, keep
it up, knees high.
00:18:52.80\00:18:54.75
Pump it. Wow,
Corey, you're doing that,
00:18:55.56\00:18:57.99
and you're
smiling too, that's great.
00:18:58.00\00:19:00.26
Very good, we're down
to our last fifty seconds.
00:19:02.83\00:19:06.41
Time for that old home sprint.
00:19:09.08\00:19:11.43
Keep the knees up,
keep pumping the arms.
00:19:11.44\00:19:13.19
And down to forty seconds.
00:19:16.01\00:19:18.95
You're looking great.
00:19:18.96\00:19:19.97
Keep the breathing
going, nice deep breaths.
00:19:21.86\00:19:25.15
In through the
nose blow it way out.
00:19:25.16\00:19:27.48
And that automatically
00:19:27.49\00:19:28.51
encourage you to
breathe deeply again.
00:19:28.52\00:19:31.15
We're down to our
last twenty seconds.
00:19:31.16\00:19:35.71
Fast now, come on
pick it up a little bit.
00:19:35.72\00:19:38.49
Home stretch. Like
track culture usually say,
00:19:38.50\00:19:41.36
we sprint
through the finish line.
00:19:41.37\00:19:42.98
Sprint through the
finish line. Down ten seconds.
00:19:42.99\00:19:46.28
Okay and let's slow it down.
00:19:49.77\00:19:53.22
Very good, slow it
down. Slow it down.
00:19:53.23\00:19:55.65
Okay, let's lose the jog
and just go and do a step.
00:19:58.08\00:20:01.96
Stepping in place,
stepping in place, good.
00:20:01.97\00:20:07.54
Reason why we do
some variety moments
00:20:07.55\00:20:09.59
is just to keep the
monotony from setting in,
00:20:09.60\00:20:12.50
and give us a little more
variance in our leg training.
00:20:12.51\00:20:17.73
Okay, what we're gonna do now
00:20:17.74\00:20:18.88
is we're just
gonna step to the side,
00:20:18.89\00:20:20.09
and come in. Okay, so step left.
00:20:20.10\00:20:23.73
Go ahead and
come together, okay.
00:20:23.74\00:20:25.55
Step right, step left.
00:20:25.56\00:20:27.85
Step right, step
left, step right,
00:20:27.86\00:20:31.00
and left, right,
left, right, left,
00:20:31.01\00:20:35.43
right, left, right,
left, right, left, right,
00:20:35.44\00:20:40.76
left, right, left,
right, left, right, left.
00:20:40.77\00:20:46.45
Be sure you were
doing all the rest of stuff.
00:20:46.46\00:20:48.14
Keep going, oh,
Zack is getting fast.
00:20:51.51\00:20:57.69
I'm getting too
old to move that quick.
00:20:57.70\00:20:58.80
Zack, take it easy on me.
00:20:58.81\00:21:00.55
Okay, let's pick
it up a little more.
00:21:05.73\00:21:07.19
Okay, slow it down.
00:21:11.67\00:21:13.55
Left, right, left,
right, left, right.
00:21:13.56\00:21:17.18
Left, right, left, right, left,
right, left, right, left, right.
00:21:17.19\00:21:24.03
Okay, step in place. Good.
00:21:24.04\00:21:27.63
As you that you
should feel the muscles
00:21:28.85\00:21:30.44
on your hips
working. And that's good.
00:21:30.45\00:21:33.23
Again for a range of
motion on all varieties,
00:21:33.24\00:21:36.69
a lot of people start
developing hip programs,
00:21:36.70\00:21:38.47
later on in life
00:21:38.48\00:21:39.52
and this is a good
way to prevent them.
00:21:39.53\00:21:41.80
Okay, so looks like
00:21:44.63\00:21:45.63
you've had a bit of
an aerobic workout, Zack.
00:21:45.71\00:21:47.22
Little bit. Okay great.
00:21:47.23\00:21:49.15
Definitely. Doing all right.
00:21:49.16\00:21:50.51
All okay? Yup.
00:21:50.52\00:21:52.14
Okay, slow it down
just a little bit more.
00:21:55.25\00:21:56.87
When we as cool down
on the aerobic workout,
00:21:58.27\00:22:00.52
what you do I,
you let your legs act
00:22:00.53\00:22:02.70
as an assistance for circulating
blood back to the heart.
00:22:02.71\00:22:05.96
So if you just start abruptly,
puts a lot of stress on you.
00:22:05.97\00:22:09.53
And it's not
good for your heart.
00:22:09.54\00:22:12.18
Your body will
thank you much more,
00:22:12.19\00:22:13.99
if you just slow down gradually.
00:22:14.00\00:22:15.50
Okay, you feel
like you're breathing
00:22:19.08\00:22:20.08
somewhat normally again.
00:22:20.10\00:22:21.78
Yeah. Zack? Yeah.
00:22:21.79\00:22:23.00
Okay, let's go ahead
and stop your aerobic part.
00:22:23.01\00:22:27.72
Okay, I want you to put
00:22:27.73\00:22:29.52
your left foot
out in front of you.
00:22:29.53\00:22:31.33
You've got to raise
your toe up towards you.
00:22:31.34\00:22:34.00
And push it down.
Raise up, push down.
00:22:34.01\00:22:37.23
Raise up, push down.
00:22:37.24\00:22:39.05
What this is working on
is the anterior tibialis,
00:22:39.06\00:22:42.52
which is the muscle on
the front of your shin,
00:22:42.53\00:22:45.41
which is linked
towards shin splints.
00:22:45.42\00:22:49.40
And so by working
this, we hope to avoid that.
00:22:49.41\00:22:52.87
If you do start to
feel pain in that area
00:22:54.10\00:22:56.30
after you do an aerobic workout,
00:22:56.31\00:22:58.32
make sure you get the
ice on there right away,
00:22:58.33\00:23:01.33
to discourage inflammation.
00:23:01.34\00:23:04.34
Okay, five more times.
Two, three, four and five.
00:23:04.35\00:23:11.53
All right, put
your right leg out now.
00:23:11.54\00:23:14.33
Okay, lift it to
you. Lift your toe up,
00:23:14.34\00:23:17.33
press down, up and
down, and down, down.
00:23:17.34\00:23:22.51
Focus on the muscle
you're working while you do it.
00:23:25.00\00:23:26.89
You think about
the front of your shin
00:23:26.90\00:23:29.19
as you're pulling your toe up.
00:23:29.20\00:23:31.57
You just go through the motion
00:23:31.58\00:23:32.79
without concentrating
on what you're doing.
00:23:32.80\00:23:34.46
You're not gonna
get near the benefit
00:23:34.47\00:23:35.94
you would as if
you're focusing on
00:23:35.95\00:23:37.29
what you're doing.
00:23:37.30\00:23:39.44
Okay, ten more
times, two, three, four,
00:23:39.45\00:23:46.23
five, six, seven,
eight, nine and ten.
00:23:46.24\00:23:53.15
Now what we're gonna do
00:23:53.16\00:23:54.29
is you're gonna
put left foot back,
00:23:54.30\00:23:56.85
put the leg straight.
00:23:56.86\00:23:58.93
And what we're going to
do now is push up on the toe.
00:23:58.94\00:24:01.63
Keep the leg
straight as you do it.
00:24:01.64\00:24:03.77
Forcing you cap
area to lift you up.
00:24:03.78\00:24:09.03
Pressing up, pressing up,
00:24:09.04\00:24:11.98
by putting the leg
back like we're doing,
00:24:11.99\00:24:14.76
we encourage a range of motion.
00:24:14.77\00:24:17.53
Full range of motion.
00:24:17.54\00:24:20.02
Most people who do cap
work will step on a step.
00:24:20.03\00:24:23.15
For our purpose this will work.
00:24:23.16\00:24:25.84
Keep the legs straight.
00:24:25.85\00:24:28.14
Push the heel all
the way to the ground.
00:24:28.15\00:24:29.99
And let's do ten more.
Way up, and two, press up.
00:24:32.03\00:24:38.13
Press up and press and press.
00:24:38.14\00:24:42.80
Press up and up and up and up.
00:24:42.81\00:24:47.80
Good, switch to
the other side, okay.
00:24:47.81\00:24:52.54
Gonna push up on the
toe, push up and up and push.
00:24:52.55\00:24:58.93
Keep the legs straight,
focus on pushing with the cap.
00:24:58.94\00:25:03.52
And we're gonna
do ten more times.
00:25:08.28\00:25:09.80
Keep the leg straight.
00:25:09.81\00:25:10.86
And five more.
00:25:15.54\00:25:16.64
Way up, way up and
up and up and up, good.
00:25:16.65\00:25:23.98
Okay, now I want you
to step out to the side
00:25:23.99\00:25:26.55
and stretch the
inside of the thigh.
00:25:26.56\00:25:29.47
Feel it stretch right
in through the inside here.
00:25:29.48\00:25:32.42
Okay, so the leg
that's out is straight,
00:25:32.43\00:25:35.96
bend the other knee
and just hold your stretch.
00:25:35.97\00:25:37.93
Okay, now shift
over the other side.
00:25:41.74\00:25:43.65
Chest up,
stretch inside the thigh.
00:25:46.31\00:25:49.99
Okay, good. Now
we're gonna just finish off
00:25:56.14\00:25:59.00
by doing some trunk rotation.
00:25:59.01\00:26:01.21
Turn, hold it.
And turn, and hold it.
00:26:01.22\00:26:06.70
And turn and
hold, and turn and hold,
00:26:08.09\00:26:15.22
and turn, and turn,
00:26:15.23\00:26:19.02
and turn, and turn.
00:26:21.22\00:26:24.95
Couple more.
00:26:27.01\00:26:28.01
There's one, last one.
00:26:31.12\00:26:33.68
Good, all right,
well done. Thanks a lot.
00:26:37.36\00:26:40.01
Vegetarian lifestyle
can be very beneficial
00:26:42.81\00:26:44.98
for lots of different reasons.
00:26:44.99\00:26:46.46
If you really get on
a true vegetarian diet,
00:26:46.47\00:26:48.57
certainly you'll
see the pounds come off.
00:26:48.58\00:26:50.64
You'll also see a
nice drop in cholesterol,
00:26:50.65\00:26:53.98
triglycerides levels,
blood sugars, hypertension.
00:26:53.99\00:26:57.66
Of course that is
under the indication
00:26:57.67\00:27:00.40
that you need to
drop those areas.
00:27:00.41\00:27:02.43
So, if you're in
normal blood sugar state
00:27:02.44\00:27:05.47
or blood cholesterol,
00:27:05.48\00:27:06.92
it'll help you to stay that way.
00:27:06.93\00:27:08.59
So vegetarian diets were found
00:27:08.60\00:27:09.81
to be very
beneficial in those ways.
00:27:09.82\00:27:11.69
But remember, vegetarian diet
is only as health you make it.
00:27:11.70\00:27:15.40
If you eat a lot of
fresh fruits and vegetables,
00:27:15.41\00:27:17.15
and whole grains or eat the
food as naturally as possible,
00:27:17.16\00:27:19.83
then you're gonna
get the benefit from it.
00:27:19.84\00:27:21.43
But if you're putting in
a lot of imitation foods,
00:27:21.44\00:27:24.01
refined foods, then
even on a vegetarian diet
00:27:24.02\00:27:26.61
you can find yourself
battling lots of conditions
00:27:26.62\00:27:29.14
that aren't
associated with vegetarianism.
00:27:29.15\00:27:31.70
So, do it right, do
it for the right reasons.
00:27:31.71\00:27:34.26
Do all for the glory of God,
00:27:34.27\00:27:35.66
because that's who
made us and designed us.
00:27:35.67\00:27:38.01
And remember to do it,
00:27:38.02\00:27:39.29
what I claim or
claim the promise I do,
00:27:39.30\00:27:41.15
Philippians 4:13, which states,
00:27:41.16\00:27:43.40
I can do all
things through Christ,
00:27:43.41\00:27:45.32
which strengthens me.
00:27:45.33\00:27:46.71
God bless you,
glad you joined us
00:27:46.72\00:27:48.95
on Body and Spirit Aerobics.
And I hope to see you next time.
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