The following program
is designed to demonstrate
00:00:02.46\00:00:04.09
simple workouts that
you can use to improve
00:00:04.12\00:00:06.13
your health. Be sure
to consult your physician
00:00:06.16\00:00:10.16
before beginning
any exercise program.
00:00:10.19\00:00:12.34
Cholesterol is something
as mentioned quite frequently.
00:00:16.26\00:00:18.05
But, it's really misunderstood
00:00:18.77\00:00:19.96
is it a friend or a
foe. Stay tune and find out
00:00:19.99\00:00:22.91
next on Body and Spirit.
00:00:22.94\00:00:24.33
Hello, I am Dick Nunez
Exercise Physiologist and
00:00:54.41\00:00:56.27
Principle of Miracle Meadows
in Mountain State Leadership
00:00:56.30\00:00:58.39
Academy in West Virginia.
Welcome to Body and Spirit.
00:00:58.42\00:01:01.09
Today, we are gonna
talk about cholesterol,
00:01:02.52\00:01:03.62
lot of people
have a misunderstanding
00:01:03.65\00:01:05.19
about cholesterol, I hear
the term quite frequently,
00:01:05.22\00:01:07.69
good and bad cholesterol
The reality is I feel
00:01:07.72\00:01:10.81
there is no such
thing as bad cholesterol.
00:01:10.84\00:01:12.73
If we didn't have
any LDL cholesterol,
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which is considered
the bad cholesterol,
00:01:15.15\00:01:16.74
I think we've been in
big trouble. HDL in the
00:01:16.77\00:01:18.56
other hand is
considered the good cholesterol.
00:01:18.59\00:01:21.01
However, out there, there
is a lot of misconceptions.
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I remember one time going
through a smorgasbord salad
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bar and a couple of
ladies were in front of me,
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and one were saying
don't eat those olives
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they are very
high in cholesterol
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and I thought what should I do?
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Try enlighten them
or should I just leave
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them in darkness.
Well being Evangelist
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who can Spirit, I decided
I would enlighten like them,
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I said excuse me
ladies, but olives do not have
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cholesterol, cholesterol
is a fat soluble substance
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produced by the
liver. In sense olives have
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no liver, obviously they
could have no cholesterol.
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Cholesterol is
only an animal product.
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The one lady just kind
look at me with a stern stare
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and went thank you.
There is no appreciation
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for my
enlightenment of cholesterol.
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Cholesterol is not
an vegetarian food.
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It's simply an animal
product our body, however, does
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produce cholesterol. We
will talk little bit more
00:02:06.20\00:02:08.40
about that as we get
into our program today.
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I believe we are
ready to get started
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helping me out today
will be Will and Rick,
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who is also my son,
they both are students
00:02:14.98\00:02:17.54
the Mountain State
Leadership Academy.
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Alright, we are
gonna do a workout
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that somewhat
designed for people who do have
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high cholesterol
and we're just start by
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loosening up
little bit by turning
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and we'll turn
and turn and reach
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and go up on the toe
as you turn and reach
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turn, turn, turn,
turn, turn, good, keep going,
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let's go ten more each
way 1, 2, 3, 4, 5, 6, 7, 8,
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two more 9 and 10,
good. Alright, push your hands
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in the middle press it tightly.
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Now we gonna turn our hands
facing out, we're gonna press
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out draw back, press
out, and draw back, good.
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Let's keep going and
people eat high fat food
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it's a natural
response to the body
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to produce low
density lipoproteins,
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which then go into the
gallbladder, where they are
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converted into bile
sauce and bile acids
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and then they act
as a soap dispenser
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into the small intestine
that's we break down fats.
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So, it's part of our
digestive process to produce
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cholesterol, but we
don't need to consume
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any cholesterol.
There is no recommended
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dietary
allowance for cholesterol.
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We produce
plenty with on our own.
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Let's do five more and
somebody ask what you do
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if you have no gallbladder,
whether the body is able to
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adjust from that and the
liver takes care of it all.
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Now, we are gonna press down
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press and press, there
are certain foods you can eat
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to help lower cholesterol
ginseng, garlic, onions,
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brewer's yeast all
those have been found
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to be helpful also
lessen them and of course if one
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would stop smoking
that would help immensely
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although diet per se, it
doesn't really change the
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HDL ratio, it does help
lower the total cholesterol.
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Okay, let's go up,
up, up, and up, up,
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let's go ten more, up, up
and up, and up, up, four more
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and two more and
squeeze your hands together,
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squeeze hard, squeeze
hard, ten more seconds, 1. 2,
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3, 4, 5, 6, 7, 8, 9, 10, good.
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Down to relax,
put it stretch back
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should be point to
your chest as you stretch.
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Now bring it crossed and
pull and reach back again
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and bring it
across, good. Alright relax.
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We'll take a stance
here, we are gonna put
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the left foot
on in front of this
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bend your knee
slightly reach out grab and
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hold your wrist and you
are gonna act like your sowing
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and pull back, use your
own body with your resistance
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wanted 20 of
those. People also have a
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misconception that by exercising
00:06:38.76\00:06:41.17
they are gonna lower
their total cholesterol level
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and exercise per se
is not that effective
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in lowering total cholesterol,
00:06:47.18\00:06:49.17
but will help raise
the HDL cholesterol,
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which is on the other
end of the metabolic spectrum
00:06:52.76\00:06:54.37
of LDL cholesterol
because this is actually taking
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fat deposits and
cholesterol out of the arteries
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and taking it out of the body.
00:07:00.58\00:07:01.55
That's why it gets
it's reputation as being
00:07:02.29\00:07:03.46
good
cholesterol. How many around?
00:07:03.49\00:07:06.14
That's 20, okay
and switch sides and
00:07:06.17\00:07:09.23
pull and pull, pull
focus on using your upper back
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as you do this
for your scapular end
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back out again.
Also eating lot of fibers
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been found to be
helpful lowering cholesterol
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as we lot of fiber to
plant sterols are similar in
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chemical
structure to cholesterol
00:07:33.22\00:07:34.90
and when it gets
down to large intestine
00:07:35.62\00:07:37.05
and so the cholesterol
being reabsorbed to the
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large intestine the
plant sterols block that
00:07:39.30\00:07:41.99
and of course high
fiber takes fats out
00:07:44.17\00:07:45.47
what we around,
good. Okay, let's reach out
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and pull back and out
and back out, and back
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think about squeezing
the shoulder blades together
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again, pull and pull
and pull and pull ten
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more 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10, good.
00:08:06.91\00:08:24.35
Alright, let's put
the arm up over the heads,
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stretch your
latissimus. It was also found
00:08:26.80\00:08:32.49
through the
<8:31> say the people
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with cholesterol
levels under a 150
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they haven't found any
coronary disease with them
00:08:37.48\00:08:39.17
yet as far as dying
with the heart attack.
00:08:39.20\00:08:40.85
Right switch, also
we find a typical person
00:08:43.11\00:08:45.73
on a regular American diet
will have like a 56 percent
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chance of having
cardiovascular disease
00:08:48.47\00:08:51.24
or if they go
to an overactive or
00:08:51.27\00:08:52.99
drops down to 39 percent if
we become a total vegetarian
00:08:53.02\00:08:56.43
it drops down to 14
percent, chance is still there,
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but much, much
less. Alright, relax
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we'll do some shoulder
work bring our hands up,
00:09:04.69\00:09:07.47
we are gonna just
alternate the press type motion
00:09:07.50\00:09:09.47
and we are gonna do
20 more, it's 1, 2, 3,
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4, 5, 6, 7, 8, 9, 10,
11, 12, 13, 14, 15, 16, 17,
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18, two more, 19, one
more time and 20, good.
00:09:47.39\00:09:52.95
Alright, we are
gonna just raise arms out
00:09:53.90\00:09:55.09
to the front and down
up and down, up and down
00:09:55.12\00:10:01.30
up and down, up and
down up and down, up and down
00:10:01.33\00:10:09.89
up down, ten
more up down, up down
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up down, up
down, up down, up down,
00:10:16.68\00:10:22.29
five more, up down, up
three, up four, last one
00:10:22.32\00:10:30.31
up and down up to the
chin and down, up and down,
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up and down, up
down, up down, up down,
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up down, up down, ten
more up down, up down, up down,
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up down, up down,
five more, it's 1, 2, 3, 4,
00:11:02.19\00:11:12.66
and 5, good. Shake it out
take a couple of breaths in
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and out, in and out, one
more time in and out. Good.
00:11:20.57\00:11:29.07
Stretch your shoulder
by bringing one arm across
00:11:30.00\00:11:31.97
and grab behind the elbow.
Rick step up just little bit,
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there you go, hold
it ten more seconds
00:11:35.26\00:11:41.27
5, 4, 3, 2, 1,
okay switch it over.
00:11:45.54\00:11:50.57
Hold it 10 more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:11:55.75\00:12:07.14
and 10. Alright,
just grab palm up,
00:12:07.17\00:12:12.62
let's do some curls, up
and down, up and down, good,
00:12:13.95\00:12:21.05
and do 25 of those you
find that if you get on a
00:12:22.37\00:12:30.17
high fiber diet
starting you have a lot of fresh
00:12:30.20\00:12:32.83
fruits and vegetables you
can see great things happen.
00:12:32.86\00:12:35.85
I've seen many people who are
taking cholesterol medication
00:12:35.88\00:12:38.63
or getting anywhere
and they want to change
00:12:39.51\00:12:40.99
their diet they
saw tremendous drop
00:12:41.02\00:12:42.41
in cholesterol. I've
seen cholesterol drops
00:12:42.44\00:12:45.44
from 200 points in just
two weeks of time period. So,
00:12:45.47\00:12:46.88
you can really reverse around
if you just take proper care.
00:12:47.69\00:12:50.37
Where we at around? 17,
okay, 18, seven more, 1, 2, 3,
00:12:51.44\00:13:00.56
4, 5, 6, and 7,
good switch sides
00:13:00.59\00:13:09.26
and curl, curl of a way
down up and up and up, 6, 7,
00:13:09.29\00:13:21.39
8, 9, 10, 11, 12,
13, 14, 15, and ten more
00:13:21.42\00:13:35.92
1, 2, 3, 4, 5, 6,
7, 8, 9, 10, good.
00:13:35.95\00:13:51.80
Back to right arm
again we are gonna take ours
00:13:53.12\00:13:54.39
and block this way
and we are gonna push out
00:13:55.53\00:13:57.85
we are gonna pull it back in,
00:13:58.97\00:13:59.98
so out away from us and back in,
00:14:01.06\00:14:03.31
out away and back in,
again we are gonna do 25
00:14:04.39\00:14:10.58
it's 5, 6, 7, 8, 9,
10, hooks us on the triceps
00:14:10.61\00:14:23.07
back the arm it's
12, 13, 14, 15, last ten
00:14:23.10\00:14:32.10
1, 2, 3, 4, push away
5, 6, 7, 8, 9, and 10.
00:14:32.13\00:14:49.92
Alright, other
side and push away
00:14:49.95\00:14:52.76
push away here we
go good, more 7, 8, 9,
00:14:54.69\00:15:08.21
10, 11, 12, 13, good,
14, 15, ten more 1, 2, 3,
00:15:08.24\00:15:24.29
4, 5, 6, 7, 8, two
more, 9, and 10, shake it out.
00:15:24.32\00:15:37.08
let's get some good
breaths in into the nose
00:15:39.30\00:15:41.33
and out, in and out,
in and out, one more time
00:15:43.32\00:15:52.07
in and out. Alright
let's look up to the ceiling
00:15:52.10\00:15:56.56
and back down, up and
down, up and down, up down,
00:15:57.97\00:16:07.02
up down, ten more, up 1,
and 2, and 3, 4, 5, 6, 7, 8,
00:16:07.05\00:16:27.56
9 and 10 side to side,
3, 4, more 15, 5, 6, 7, 8,
00:16:27.59\00:16:47.44
9, 10, 11, 12, 13, 14, and
15, turn your head this side
00:16:47.47\00:17:01.75
turn back, turn, turn,
turn, turn, seven more,
00:17:04.25\00:17:13.43
it's 1 and 2, 3,
4, 5, 6, and 7, good.
00:17:13.46\00:17:31.53
We're gonna on to some
squats for leg workout,
00:17:32.56\00:17:34.57
we do squats, it's
extremely important
00:17:35.23\00:17:36.82
to have proper
form when a cross arms
00:17:36.85\00:17:39.31
cross your chest.
In the first movement,
00:17:39.34\00:17:41.35
when we squat is
to push our hips back
00:17:41.38\00:17:43.21
we do not want to
jerk our knees over
00:17:43.81\00:17:45.81
or feet we want to keep
them right over the feet
00:17:46.70\00:17:49.43
not out front at
all. When we squat down
00:17:50.34\00:17:52.21
we sit back into the squat
00:17:52.24\00:17:53.55
utilizing the gluteus maximus
00:17:54.45\00:17:55.71
which is your buttocks and
also your back of your legs.
00:17:55.74\00:17:58.89
So, when we do some squads,
00:17:59.88\00:18:00.85
we are not gonna
go real deep on these,
00:18:00.86\00:18:01.83
but this is a
good overall stimulator
00:18:02.79\00:18:03.92
for somebody who has
been having cholesterol
00:18:03.95\00:18:05.54
problems, getting strong
legs would be very helpful
00:18:05.57\00:18:08.77
in your aerobic and
also the energy demand that
00:18:08.80\00:18:11.38
creates upon that
will be driving glucose
00:18:11.41\00:18:14.00
into the cells,
does helping to stimulate
00:18:14.03\00:18:15.00
the production of more
ATP, which is our basic
00:18:15.01\00:18:20.87
fuel source from
fatty acids as well.
00:18:20.90\00:18:23.41
Right towards
cross and squat down
00:18:24.33\00:18:27.19
and up, pushing hips
back keeping the knees over
00:18:27.22\00:18:32.45
the feet and we are gonna
do a high reputation count,
00:18:32.48\00:18:35.85
but we are not gonna be
doing on the great intensity.
00:18:35.88\00:18:38.28
But even still for
somebody you hasn't doing these
00:18:39.92\00:18:41.61
it has a high
potential for soreness.
00:18:42.56\00:18:44.10
So you want to be careful,
if you need to stop that's fine
00:18:45.31\00:18:48.94
take it your own
phase, it's 10 we are gonna
00:18:51.79\00:18:54.35
do 30 more, the
chest up, head should be up
00:18:54.38\00:19:00.78
good, hips back.
This is one of the best
00:19:02.34\00:19:08.35
metabolic stimulating
exercises you can do.
00:19:08.38\00:19:11.12
This takes a lot of
air on a hard action and
00:19:12.89\00:19:16.16
it's working the biggest
muscle groups of the body.
00:19:20.59\00:19:21.56
That 21, yeah, 22,
why I'm not convinced you
00:19:23.83\00:19:31.74
knew for sure, and 5,
6, 7, 28, 29, 30, ten more
00:19:31.77\00:19:44.86
1, 2, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
00:19:44.89\00:20:04.11
Alright, now from
standing position we are gonna
00:20:04.14\00:20:06.62
kick the leg back and
back and back, back, back, we
00:20:06.65\00:20:13.85
are doing 20, 7, 8, 9, 10,
11, 12, 13, 14, 15, 16, 17,
00:20:13.88\00:20:31.41
18, 19, 20 just go the
front up and up and up and up,
00:20:31.44\00:20:43.46
up keep leg straight, up
up, up, up, up, ten more,
00:20:43.49\00:20:52.89
1, 2, 3, 4, 5, keep
leg Straight 7, 8, 9, 10.
00:20:52.92\00:21:06.05
Other side back, back,
back, back, back, back,
00:21:06.08\00:21:14.27
back, back, back,
back, 11, 12, 13, 14, 15, 16,
00:21:14.30\00:21:29.45
17, 18, 19, 20, to the
front up, up, up, up, up,
00:21:29.48\00:21:41.62
leg straight, and up and
up, and up 10 more 1, 2, 3,
00:21:41.65\00:21:52.54
4, 5, 6, 7, 8, 9,
10, hey standing still,
00:21:52.57\00:22:03.53
scute up just a bit
I've just giving you
00:22:03.56\00:22:05.07
some little more
room, out to the side
00:22:05.10\00:22:07.19
and up and up, up, up,
up, up, up, up 9, 10, ten more
00:22:08.43\00:22:19.52
1, 2, 3, 4, 5, 6, 7, 8,
9, and 10, switch sides,
00:22:19.55\00:22:33.41
up and up, up, up, up,
up, up, up, up, up, ten more,
00:22:33.44\00:22:46.48
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:22:46.51\00:22:59.70
Now we are
gonna step out to side
00:23:01.28\00:23:02.36
and stretch down, rotate
over and back over and over
00:23:04.00\00:23:09.99
good keep going switch,
switch, ten more each way
00:23:11.34\00:23:16.95
it's 1 and 2, 3, and
4, 5, and 6, 7, and 8,
00:23:19.61\00:23:37.34
two more 9, and 10,
good. Alright, let's get couple
00:23:37.37\00:23:45.19
of breaths and out, in and
out one more time, in and out.
00:23:45.22\00:23:56.85
Let's step back push
the heel over the ground
00:23:58.05\00:24:00.31
push up on the toe and then down
00:24:01.81\00:24:03.26
up down, up down, up
down, up down, up down, let's go
00:24:04.15\00:24:18.04
ten more, 1, 2, 3, 4,
5, 6, 7, 8, 9, 10, good.
00:24:18.95\00:24:35.73
Switch over press, press
focus on your calf stretch
00:24:35.76\00:24:44.09
down all the way down,
so heel touches each time
00:24:45.10\00:24:47.26
5, 6, 7, 8, 9, 10, ten
more, 1, 2, 3, 4, 5, 6, 7, 8, 9,
00:24:48.44\00:25:10.40
and 10, good.
Hands behind the back
00:25:10.43\00:25:14.33
contract your
abdomen bend over up,
00:25:15.93\00:25:18.51
lay back, contract your
abs over up and back contract
00:25:18.54\00:25:26.11
Over, up and back, contract
Over, up and back, contract
00:25:27.12\00:25:34.85
Over, up and
back, over up and back,
00:25:34.88\00:25:46.10
up and back contract
over, up and back keep going
00:25:48.75\00:25:54.56
good ten more, it's 1,
flex the abs each time good,
00:25:57.22\00:26:03.05
five more, there is 1,
and 2, and 3, 2 more, 4 and 5,
00:26:06.71\00:26:26.65
good. Turn, turn,
turn, turn, 10 more each way.
00:26:26.68\00:26:40.98
It's 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10, good.
00:26:43.59\00:27:06.74
Alright fellows
thanks well done.
00:27:06.77\00:27:07.95
Cholesterol doesn't
have to terrify you,
00:27:11.12\00:27:12.81
it isn't the bad thing,
it's what the body produces
00:27:13.41\00:27:15.24
naturally, it's how
God made us. If somebody
00:27:15.27\00:27:17.83
has blood pressure, high blood
00:27:17.86\00:27:20.02
pressure isn't the
good thing, but you still
00:27:20.14\00:27:21.54
need blood pressure,
you still need glucose,
00:27:21.57\00:27:23.79
although too much
glucose isn't good.
00:27:23.82\00:27:25.40
So, if you have cholesterol
you have to have that,
00:27:25.91\00:27:28.02
it's part of the
metabolic makeup of the body.
00:27:28.49\00:27:30.42
If you have too much
cholesterol though it can
00:27:30.89\00:27:32.62
start causing problems.
Watch your diet, eat lot
00:27:32.65\00:27:35.91
of fruits and vegetables,
cut down on the animal products,
00:27:35.94\00:27:38.57
regular exercise,
drink a lot of water
00:27:38.60\00:27:41.23
and get sunshine, sunshine
actually converts cholesterol
00:27:41.26\00:27:44.47
into vitamin D and
also remember do it for the
00:27:44.50\00:27:47.06
right reason.
Philippines 4:13 says,
00:27:47.09\00:27:49.53
I can do all things through
Christ, who strengthens me.
00:27:49.56\00:27:52.19
God bless you, keep exercising,
00:27:53.05\00:27:54.40
hope to see you next time.
00:27:54.43\00:27:55.50