The following program
is designed to demonstrate
00:00:02.27\00:00:04.30
simple workouts that you can use
00:00:04.33\00:00:05.98
to improve your health.
00:00:06.01\00:00:06.98
Be sure to consult
your physician before
00:00:08.92\00:00:10.69
beginning any exercise program.
00:00:10.72\00:00:12.36
One of the most
beneficial yet misunderstood
00:00:14.33\00:00:16.73
aspects of exercise is rest.
00:00:16.76\00:00:19.07
Wanna know more,
00:00:19.51\00:00:20.59
stay tuned next
with Body and Spirit.
00:00:20.62\00:00:22.94
Hello, I am Dick
Nunez, Wellness Director of
00:00:48.62\00:00:50.49
the Black Hills
Health and Education Center.
00:00:50.52\00:00:52.20
Welcome to Body and Spirit.
00:00:52.62\00:00:53.74
Lot of people
spend hours upon hours,
00:00:54.97\00:00:57.57
trying to get healthy.
00:00:57.60\00:00:58.69
I remember at a time in my life
00:00:58.72\00:01:00.07
I used to spend
seven days a week,
00:01:00.10\00:01:01.80
four hours a day
training and workouts with such
00:01:01.83\00:01:04.05
notables as
Arnold Schwarzenegger,
00:01:04.08\00:01:05.90
before he became
governor of California
00:01:05.93\00:01:07.85
and during that time.
00:01:08.28\00:01:09.46
I discovered a lot
of things along the way.
00:01:09.49\00:01:11.40
One of them was
if you give rest,
00:01:11.43\00:01:13.44
you actually make more benefit.
00:01:13.47\00:01:14.96
Too often on Friday nights,
00:01:14.99\00:01:16.69
when I was in
college, my friends
00:01:16.72\00:01:18.66
would be pumping up weights.
00:01:18.69\00:01:19.83
Because they want to look good
00:01:19.86\00:01:20.93
for the weekend and I
said, this is ridiculous.
00:01:20.96\00:01:23.15
'Cause you're
actually gonna look smaller,
00:01:23.18\00:01:24.40
when you go out.
Because physiologically,
00:01:24.90\00:01:26.43
once you pump a muscle up,
00:01:26.46\00:01:27.75
it actually goes
down a little bit
00:01:27.78\00:01:29.40
and doesn't regain
it's size until after you go
00:01:29.43\00:01:31.91
through the rest
and recovery phase.
00:01:31.94\00:01:33.48
So, rest is very important
00:01:33.81\00:01:35.40
and yet if you ask
people to find rest.
00:01:35.43\00:01:37.46
They don't know what to do,
00:01:37.94\00:01:39.02
they think maybe lying around,
00:01:39.05\00:01:40.65
doing nothing is rest
and actually it's not.
00:01:41.04\00:01:43.46
So, we're gonna talk more about
00:01:43.49\00:01:44.79
as we get into our workout,
00:01:44.82\00:01:46.19
so I really think we
should get started right now
00:01:46.22\00:01:48.29
and helping me out
today will be Alex Hines,
00:01:48.65\00:01:51.82
a physical therapist
from Wenatchee, Washington
00:01:51.85\00:01:53.95
and Janie Baker,
a physical education
00:01:54.28\00:01:56.78
teacher from Inverness, Florida.
00:01:56.81\00:01:59.05
Okay, well let's get warmed up.
00:01:59.96\00:02:02.82
We're gonna bring our arms up
00:02:02.85\00:02:04.26
and bring it back and stretch
00:02:04.62\00:02:06.70
and then let it come down
00:02:06.73\00:02:08.22
and we're gonna come up, way up,
00:02:09.62\00:02:12.58
stretch it back and
then bring it around.
00:02:12.61\00:02:15.09
And up, way up, bring it around
00:02:16.04\00:02:19.76
and come down and up,
00:02:19.79\00:02:22.36
bring it around and down.
Let's go the other way now,
00:02:22.96\00:02:26.46
up, okay down and back
up and around and way up,
00:02:27.04\00:02:33.46
bring it down. Way up, bring
it down, let's do two more,
00:02:34.36\00:02:39.71
way up and bring it
down, one more time, way up
00:02:39.74\00:02:44.67
and bring it down. Okay,
00:02:45.50\00:02:47.55
gonna squeeze the hands tight,
00:02:47.58\00:02:49.63
push hard and cross
over and cross over,
00:02:50.40\00:02:54.91
while you're doing
that. You wanna keep your
00:02:54.94\00:02:57.32
torso stationary
and just use your chest,
00:02:57.35\00:02:59.91
okay so we go back
and forth. Alright,
00:03:00.71\00:03:03.98
Alex, I know you
found in your career that
00:03:05.57\00:03:07.38
probably one of the best ways
00:03:07.41\00:03:08.65
to get a muscle to
relax is to work it right.
00:03:09.04\00:03:12.47
Right. And so that's
what we're gonna do right now,
00:03:12.50\00:03:14.35
we're gonna help us
relax and to get rest.
00:03:14.38\00:03:16.30
But before we do that,
we have to get some exercise
00:03:16.59\00:03:19.39
and in fact
often times people find
00:03:19.42\00:03:21.14
that they rest really well once
00:03:21.17\00:03:23.29
they get into a
regular exercise program.
00:03:23.32\00:03:24.84
And they say look I
can hardly sleep as it is,
00:03:25.12\00:03:27.56
I don't need to
make myself more tired.
00:03:27.59\00:03:29.32
But when they start exercising,
00:03:29.35\00:03:30.92
they actually find
they rest more effectively.
00:03:30.95\00:03:33.04
I haven't
forgotten about you Janie,
00:03:33.07\00:03:34.70
okay, let's turn it
and let's push out now
00:03:35.51\00:03:38.15
and let's do it
this way and push way out
00:03:39.27\00:03:42.65
and push. Give me 20 of those,
00:03:43.77\00:03:45.57
push hard the whole
time. If I needed to come over
00:03:45.83\00:03:49.07
and try and pull
your hands up hard,
00:03:49.10\00:03:50.18
I shouldn't be able to do it.
00:03:50.21\00:03:51.24
So, push out good,
00:03:51.76\00:03:53.23
squeeze the chest
as you're doing it.
00:03:53.26\00:03:55.23
In order to get rest,
00:03:56.49\00:03:57.84
we need to get our pulse rate
00:03:58.67\00:03:59.92
below 50 percent or maximum
00:04:00.17\00:04:01.75
and what is maximum.
Every year of your life,
00:04:02.28\00:04:05.74
where we're at? Fourteen. Okay,
00:04:05.77\00:04:08.27
every year of year
life, your heart becomes less
00:04:08.30\00:04:11.14
perceptive to the chemicals.
00:04:11.17\00:04:12.47
It's stimulated to be fast.
00:04:13.36\00:04:14.72
So at birth you have a
maximum heart rate of 220
00:04:14.75\00:04:17.53
and every year of your
life it goes down one beat,
00:04:17.89\00:04:20.59
so if you're 40,
it goes down to a 180
00:04:20.93\00:04:23.81
and how old are you Janie? Oh!
00:04:24.21\00:04:25.24
Forget it, I
forgot. No, no say it.
00:04:25.27\00:04:27.58
You can trick
people into saying things,
00:04:29.86\00:04:31.58
I get away with asking
women how much they're weigh
00:04:31.61\00:04:33.37
and how old are they
are, all sorts of questions.
00:04:33.40\00:04:35.39
But anyhow the older
you get, it goes once.
00:04:35.42\00:04:38.13
So, by the time you're
60, your maximum heart rate
00:04:38.16\00:04:41.11
is down to 160 and
we'll talk more about that
00:04:41.14\00:04:43.62
as we keep going
into our program,
00:04:43.65\00:04:45.03
but let's stretch a little bit.
00:04:45.06\00:04:46.33
Put your hands
behind the head, lay back,
00:04:46.36\00:04:48.66
push your elbows
back. Stretch the chest,
00:04:48.69\00:04:52.06
now bring it across
00:04:52.09\00:04:53.45
and pull your
shoulder blades apart
00:04:53.89\00:04:55.54
and again, let's go up.
00:04:58.53\00:04:59.94
Push the elbows
back and bring it across
00:05:01.12\00:05:07.31
and pull your
shoulder blades apart.
00:05:09.60\00:05:10.99
Is this part of the
four hugs a day process.
00:05:12.00\00:05:14.02
Hold it, hold it, okay,
let's get the towels there Alex
00:05:16.69\00:05:20.33
and we're gonna
do some exercise on
00:05:20.63\00:05:23.20
the floor for the upper back.
00:05:23.23\00:05:24.58
So, here is yours
Janie and here's yours Alex.
00:05:25.40\00:05:29.13
Okay, go and lay
on your backs there,
00:05:29.16\00:05:30.63
I need to think of a
practical use for mine here.
00:05:34.17\00:05:36.28
Alright, put the arms
up, okay we're gonna go back
00:05:38.83\00:05:42.47
and do a pull over type motion.
00:05:43.54\00:05:45.20
Keep pulling their towel
up hard as you come up now,
00:05:45.23\00:05:47.83
okay and let's go
back and bring it up.
00:05:48.44\00:05:54.27
Okay, I want us
to do 30 of those,
00:05:55.35\00:05:56.94
let's try and
get even phase there.
00:05:56.97\00:05:58.31
Keep it controlled;
bring it over, good and back.
00:05:58.34\00:06:02.74
So, what we find
then when we look for
00:06:05.00\00:06:07.34
training
aerobically. We want to go 220
00:06:07.37\00:06:10.38
minus our age and then
70 to 80 of percent of that.
00:06:10.74\00:06:13.72
So, if you're 40 years old,
00:06:13.75\00:06:15.05
your maximum heart rate is 180.
00:06:15.08\00:06:16.65
That means 80
percent would be 144
00:06:16.68\00:06:19.10
and 70 percent be
126 and that would be
00:06:19.48\00:06:22.25
your training weight for a
20 to 30 minute time period,
00:06:22.28\00:06:24.59
now that's training aerobically.
00:06:24.62\00:06:26.22
Now, if you wanna get
rest. We go to 50 percent,
00:06:26.25\00:06:28.78
so 50 percent of 180 is 90.
00:06:29.16\00:06:32.37
Well, that means, we can
get our pulse rate below 90,
00:06:32.77\00:06:35.45
to get resting. Now,
if you're a couch potato
00:06:35.81\00:06:38.46
that likes to watch football.
00:06:38.70\00:06:40.33
Have you ever
met a man who likes
00:06:41.12\00:06:42.29
to watch football Janie? Yes.
00:06:42.32\00:06:43.94
Okay, you have, okay,
00:06:43.97\00:06:45.16
I understand
there's a few out there
00:06:45.19\00:06:46.76
and they lay
around watching their,
00:06:47.01\00:06:48.76
their team play football
00:06:49.13\00:06:50.90
and they can go through a
lot of stress watching that.
00:06:51.15\00:06:53.66
How many have we
done? We're only at fourteen
00:06:53.69\00:06:55.94
Okay, good, good, then
I can keep talking then.
00:06:55.97\00:06:58.38
So, when
somebody is lying around,
00:06:59.90\00:07:01.81
just watching football all day.
00:07:01.84\00:07:03.14
They're, they're
going through a whole
00:07:03.17\00:07:04.87
realm of emotions
if they're team wins
00:07:04.90\00:07:07.03
they feel good. If they feel bad
00:07:07.06\00:07:08.55
or they lose they feel
bad and that can waver back
00:07:08.58\00:07:12.09
and forth all
throughout the three hours
00:07:12.12\00:07:14.11
that those guys who
are out there exercising.
00:07:14.14\00:07:16.24
While somebody is
just lying around watching
00:07:16.27\00:07:17.82
and the other problem
Alex is what type of food
00:07:18.01\00:07:20.37
do they wanna eat while they're
00:07:20.40\00:07:21.42
watching the football game.
00:07:21.45\00:07:22.42
Are they looking
for apples and broccoli
00:07:22.43\00:07:24.23
and cauliflower and all that.
00:07:24.26\00:07:25.46
No, they're calling
for beer and potato chips
00:07:25.49\00:07:29.54
and all sorts of
garbage that's gonna
00:07:29.57\00:07:31.29
make our heart rate go faster.
00:07:31.32\00:07:33.57
How many we're at now Janie?
00:07:34.92\00:07:36.13
Twenty three. Okay, good,
00:07:37.40\00:07:39.48
you're looking
great though, good form.
00:07:39.51\00:07:42.50
Keep going and what happens
00:07:42.53\00:07:44.89
when you eat this type of food
00:07:44.92\00:07:46.04
it stimulate your heart rate
00:07:46.07\00:07:47.48
and if we're trying to
get our heart rate down
00:07:47.51\00:07:49.27
to get to rest and
you're watching the football
00:07:49.30\00:07:51.84
in fact have you
ever heard somebody say
00:07:51.87\00:07:52.99
after they watch
a sporting event.
00:07:53.02\00:07:54.29
They go well, I'm
exhausted after watching.
00:07:54.53\00:07:57.00
Why you didn't even
play, you just sit around
00:07:57.03\00:07:59.24
and watch. Okay,
where are we at now?
00:07:59.27\00:08:02.05
This will twenty nine, Okay,
00:08:02.62\00:08:04.51
30, about time. Okay,
00:08:09.26\00:08:11.88
now I want you to take it up
00:08:12.15\00:08:13.66
and we're gonna do a extension.
00:08:14.03\00:08:15.83
You're gonna hold
with one hand there,
00:08:15.86\00:08:17.66
you're gonna bring it down
00:08:17.91\00:08:19.12
and you're gonna extend up.
00:08:19.15\00:08:20.46
Okay and push up and
then allow it to come down
00:08:21.26\00:08:25.92
nice and tight there Janie.
00:08:25.95\00:08:27.05
So, when it's come down
your elbows stays right there,
00:08:27.72\00:08:29.56
now push up. That's better;
00:08:29.59\00:08:31.55
just really being all focused on
00:08:33.23\00:08:34.20
your triceps by doing that.
00:08:34.21\00:08:35.18
Good, good,
looks very good Alex,
00:08:35.86\00:08:38.88
let's do 20 of those.
That looks pretty tough.
00:08:39.95\00:08:41.80
Alex is giving
himself quite a workout there.
00:08:44.51\00:08:46.43
I had one workout
where I had Pastor John
00:08:51.76\00:08:53.59
on here from 3ABN
and he was doing curls
00:08:53.62\00:08:56.06
and he was working so hard.
00:08:56.09\00:08:57.36
He was taking them 20 seconds
00:08:57.69\00:08:59.06
to get one
reputation and I said John,
00:08:59.09\00:09:00.40
you're not gonna
survive the workout that way.
00:09:00.43\00:09:01.98
Okay, keep going
and what number we on?
00:09:03.49\00:09:06.37
Sixteen. Okay, four more.
00:09:06.40\00:09:08.49
Keep it tight, make
your triceps do the work.
00:09:09.76\00:09:11.76
Twenty. Okay,
let's switch sides,
00:09:15.87\00:09:17.95
the other thing
we find with rest
00:09:20.65\00:09:22.05
is when we do multiple sets,
00:09:22.60\00:09:24.52
like 3 and 4
sets. That we don't get
00:09:24.55\00:09:26.93
as much rest to recover,
here on Body and Spirit,
00:09:26.96\00:09:29.88
we do one set of exercise
00:09:29.91\00:09:31.55
and we find that we
get maximum recovery time.
00:09:31.98\00:09:33.95
In fact in
exercise physiology we find
00:09:34.02\00:09:36.40
that if somebody does
three sets verses one set,
00:09:36.43\00:09:39.30
there really is
no increased benefit
00:09:39.33\00:09:41.08
by doing the three
sets over the one set.
00:09:41.11\00:09:43.02
It just takes
three times as long
00:09:43.05\00:09:44.73
and of course by
just doing the one set.
00:09:45.06\00:09:46.62
Then we have
more time to recover
00:09:46.65\00:09:47.99
and I found in my own training
00:09:48.02\00:09:49.15
that I did so much better,
00:09:49.18\00:09:50.92
was able to get so much stronger
00:09:50.95\00:09:52.96
doing three times a
week for 15 minutes.
00:09:52.99\00:09:54.98
As opposed to seven
times a week for four hours,
00:09:55.37\00:09:58.06
it sounds crazy, but it's true.
00:09:58.21\00:09:59.98
How many have we
got there? Fifteen.
00:10:00.01\00:10:01.75
Okay, we got
five more to go. Good
00:10:01.78\00:10:05.88
and two more and last one.
00:10:08.16\00:10:12.06
Okay, good, alright,
I'll take the towels.
00:10:12.85\00:10:14.90
I like you to go
ahead and come on up.
00:10:15.29\00:10:16.99
Here's your towel back
and let's stretch our triceps
00:10:20.57\00:10:22.85
after working them.
00:10:22.88\00:10:24.01
So, let's bring the
towel back over our head
00:10:24.49\00:10:26.34
and just reach back and
grab and stretch the triceps.
00:10:26.65\00:10:29.95
Even though I didn't go
down and do them with you,
00:10:31.15\00:10:33.07
it feels good to
stretch the triceps anyway.
00:10:33.51\00:10:35.33
Alright, a lot of times
and people think if you go
00:10:38.60\00:10:41.06
and take a nap or
if you're sleeping
00:10:41.09\00:10:43.07
that you're
getting, you're getting rest
00:10:43.10\00:10:45.25
and you might not be.
Have you ever woken up
00:10:45.28\00:10:47.69
and found yourself
more tired then you were
00:10:48.10\00:10:50.02
before you went to sleep.
00:10:50.05\00:10:51.02
Especially after somebody eats,
00:10:51.13\00:10:52.83
people think well I just ate so
00:10:52.86\00:10:54.81
I'm gonna lay down, take a nap
00:10:54.84\00:10:56.12
and that's one of the
worst things you can do.
00:10:56.53\00:10:57.88
In fact it's one of
the causes of synovitis,
00:10:57.91\00:11:00.19
so I don't think
anyone of us want that.
00:11:00.22\00:11:01.95
And stretch the triceps,
00:11:03.15\00:11:04.72
hold it for 10 more seconds,
00:11:06.02\00:11:07.75
3, 4, 5, 6, 7,
8, 9 and 10, good.
00:11:09.54\00:11:17.67
Alright, we're gonna do
some bicep exercise now.
00:11:18.50\00:11:21.79
Drape the towel
over your thumb side,
00:11:22.04\00:11:23.68
grab a hold of the towel,
00:11:23.71\00:11:25.09
we're gonna curl up
and down and up and down.
00:11:25.12\00:11:29.83
Keep it controlled
00:11:29.86\00:11:30.86
and let's do 20 on
each side there Janie.
00:11:31.85\00:11:33.81
Keep it tight,
pull it down, curl it up
00:11:35.97\00:11:38.65
and think about the
bicep there as you're working.
00:11:39.10\00:11:41.13
Pretty good there Janie,
00:11:41.46\00:11:42.59
that biceps looking pretty good.
00:11:42.62\00:11:43.94
Alright, good job.
00:11:44.65\00:11:47.96
So, the couch
potato, who lays around
00:11:50.82\00:11:52.48
and does
nothing; they're the ones
00:11:52.51\00:11:54.44
that are constantly fatigue.
00:11:54.47\00:11:55.44
Because their pulse
rate never gets below
00:11:55.46\00:11:57.11
50 percent of
maximum and if you smoke
00:11:57.14\00:11:59.29
that automatically
drives your pulse rate up
00:11:59.76\00:12:02.01
and alcohol does as well.
00:12:02.33\00:12:03.44
Because at first it
acts as a stimulant,
00:12:03.47\00:12:05.19
how many is that? Nineteen. Okay
00:12:05.71\00:12:07.63
and 20, okay let's
drape the other way now.
00:12:08.01\00:12:09.83
Over the thumb
side, get a hold of it
00:12:10.64\00:12:12.42
and let's start curling, okay.
00:12:12.45\00:12:14.76
What we find also with exercise,
00:12:16.21\00:12:18.37
is if we're feeling
really tense and frustrated,
00:12:18.63\00:12:21.07
there is no way,
you can just lay down
00:12:21.10\00:12:22.47
and sleep when you're
feeling all stressed out.
00:12:22.50\00:12:24.33
So, if you get
into some exercise,
00:12:24.65\00:12:26.06
it helps burn off
some of those chemicals
00:12:26.09\00:12:28.76
that are being produced,
that are making you feel
00:12:28.79\00:12:30.29
so edgy and exercise
will help you deal with
00:12:30.32\00:12:32.95
stress related hormones.
So, it actually will help
00:12:32.98\00:12:35.26
decrease depression and
help you deal with stress
00:12:35.64\00:12:37.89
more effectively and
that will help you rest.
00:12:37.92\00:12:40.48
Okay, where are
we on now? Fifteen.
00:12:41.42\00:12:43.75
Okay and 16 and 17,
good 18, 19, 20. Okay,
00:12:43.78\00:12:53.52
I better take the towels before
00:12:54.10\00:12:55.41
you folks wear them out.
00:12:55.44\00:12:56.54
Okay, now we're gonna
do some shoulder exercise,
00:12:58.28\00:13:01.22
we're gonna put our arms out,
00:13:01.25\00:13:02.26
we're gonna make some circles.
00:13:02.29\00:13:03.63
Now, we're gonna
make bigger circles
00:13:06.08\00:13:07.35
and now we're gonna
make smaller circles.
00:13:09.25\00:13:11.27
Now at first, this
might be difficult for you.
00:13:12.49\00:13:14.57
But I found a lot of people,
00:13:14.60\00:13:16.24
who have helped
their shoulder movement
00:13:16.27\00:13:18.61
by getting into
this type of workout.
00:13:18.64\00:13:20.22
Let's go larger
circles and smaller circles
00:13:20.57\00:13:24.69
and let's go
backwards and bigger circles.
00:13:26.48\00:13:31.01
Now, smaller again and bigger
00:13:32.61\00:13:36.86
and smaller and let's go
back the other direction now
00:13:38.47\00:13:42.94
and go backwards and forward.
00:13:45.60\00:13:49.88
And now what we're gonna do is,
00:13:50.74\00:13:51.94
we're gonna hold
our arms out straight
00:13:51.97\00:13:53.54
for one minute Janie. Okay,
00:13:53.96\00:13:56.70
hold it nice and
straight, keep your palms down.
00:13:57.36\00:14:00.32
For those at home, if
you have to drop your arms
00:14:00.77\00:14:03.26
for a moment, that's okay
00:14:03.29\00:14:04.68
for a moment, that's okay
00:14:04.71\00:14:05.68
and just try and get them
up again as fast as you can.
00:14:05.69\00:14:07.44
You would gain about 50
percent of your strength
00:14:07.47\00:14:09.25
in the first couple of seconds.
00:14:09.28\00:14:10.47
So, after your down
for a couple of seconds,
00:14:10.50\00:14:12.37
that lactic acid
should go right away
00:14:12.40\00:14:13.96
and then you can
pop them right back up
00:14:14.11\00:14:15.71
and then you can
pop them right back up
00:14:15.74\00:14:16.71
into position again and
keep going with the motion.
00:14:16.72\00:14:18.26
We're doing good,
we've done 30 seconds,
00:14:19.66\00:14:23.52
doing okay, she's still smiling.
00:14:24.29\00:14:25.82
Are you sure you're
not counting as well.
00:14:25.85\00:14:27.32
I'm doing prophetic time, okay,
00:14:27.35\00:14:29.78
okay, actually
I'm trouble in now.
00:14:32.88\00:14:35.39
Let's go 5 more
seconds 4, 3, 2, 1 and relax.
00:14:35.42\00:14:42.71
Okay, let's do some stretching;
00:14:43.08\00:14:44.67
let's bring the
arm up over the head
00:14:45.32\00:14:46.84
and stretch, hold that.
00:14:47.97\00:14:50.91
Feel it stretch
right into the side here.
00:14:50.94\00:14:53.53
We're gonna hold
that for 15 more seconds
00:14:54.48\00:14:56.36
and 5, 4, 3, 2, 1
and switch and pull.
00:15:01.11\00:15:08.79
Good, whenever you
stretch, get your place,
00:15:12.67\00:15:15.27
point of comfortable position.
00:15:15.30\00:15:17.19
Don't over stretch and breathe,
00:15:17.59\00:15:19.85
keep good air exchange.
That will help you relax,
00:15:19.88\00:15:22.46
okay. Now, let's bring
the arm across and stretch
00:15:23.25\00:15:26.20
the shoulder. Flexibility
is such an important area
00:15:26.23\00:15:30.18
and just when
people feel stressed out.
00:15:31.04\00:15:32.66
Even if you just
get up and stretch
00:15:32.69\00:15:33.96
that can help relax you
and make you feel better.
00:15:34.43\00:15:36.58
Many people use stretching
as a way to just relax
00:15:36.61\00:15:39.85
or meditate and so
we've, that's what we wanna do.
00:15:39.88\00:15:42.41
We want to keep it
good, stretching there good.
00:15:42.44\00:15:44.57
Alright, switch over,
let's go the other side.
00:15:44.60\00:15:48.12
So, somebody who is very fit,
00:15:50.07\00:15:51.87
their resting
pulse rate goes down
00:15:52.35\00:15:54.12
and so their resting pulse rate
00:15:54.46\00:15:55.73
might be in the 40s or 50s.
00:15:55.76\00:15:57.25
Or somebody who
isn't fit their pulse rate
00:15:57.56\00:15:59.73
is gonna be in the 70s or 80s.
00:15:59.76\00:16:00.98
That gives them very little room
00:16:01.01\00:16:02.71
of margin for doing
any type of activity
00:16:03.13\00:16:05.81
without going too far
into. Okay, go and relax.
00:16:05.84\00:16:08.41
Now, we're gonna work our neck,
00:16:09.39\00:16:10.60
we're gonna turn
our head to the side
00:16:11.03\00:16:12.47
and we're go the other way
00:16:13.59\00:16:14.64
and we're gonna
turn and the other side
00:16:15.92\00:16:19.07
and back over
and back over and tip
00:16:20.31\00:16:25.05
and to the right
again, to the left, right,
00:16:25.79\00:16:30.38
5 more each way. There
is 1 and 2 and 3 and 4,
00:16:30.41\00:16:42.41
1 more time and 5.
Look up and look down,
00:16:42.44\00:16:48.41
up and down, up and
down, up and down, up and down,
00:16:49.43\00:16:59.20
up and down, 5 more,
up and down, up and down,
00:16:59.72\00:17:06.37
up and down, up and down. Good,
00:17:06.87\00:17:11.27
now lot of people carry
00:17:11.41\00:17:13.11
a lot of tension in their hands.
00:17:13.14\00:17:14.45
So, we're gonna work
our hands a little bit here.
00:17:14.53\00:17:16.84
We're gonna reach out
00:17:16.87\00:17:18.01
and we're gonna
start grabbing stuff here.
00:17:18.04\00:17:19.51
We're gonna do it 20 times,
00:17:20.15\00:17:21.44
4, 5, 6, 7, 8, 9, 10, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10.
00:17:21.77\00:17:34.94
Turn them up, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10 more,
00:17:34.97\00:17:43.64
1, 2, 3, 4, push
your hands way out,
00:17:44.05\00:17:47.71
when you open them,
8, 9, 10. Turn them,
00:17:47.74\00:17:52.45
1, 2, 3, 4, 5, 6,
7, 8, 9, 10, 1, 2,
00:17:52.48\00:18:02.56
what are you doing
3, 4, 5, 6, 7, 8, and 9.
00:18:02.59\00:18:08.85
Turn them up, 1, 2, 3,
4, 5, 6, 7, 8, 9, and 10.
00:18:08.88\00:18:17.65
Okay, we're gonna stretch that,
00:18:17.68\00:18:19.27
we just put the
hand down and stretch.
00:18:19.30\00:18:22.97
It's also a good
stretch for those
00:18:23.51\00:18:24.97
who battle carpal tunnel
00:18:25.00\00:18:26.35
and hold. Now, let's go
the other side, press down,
00:18:31.13\00:18:34.48
lets stretch the forearm,
00:18:35.72\00:18:36.69
good. Okay, relax,
00:18:39.85\00:18:44.93
alright, I think we're ready
00:18:46.01\00:18:47.09
to start a little leg exercise.
00:18:47.12\00:18:48.50
So, we're gonna
warm up our legs by
00:18:49.07\00:18:50.69
stepping out and
stretch the inside of the thigh.
00:18:50.72\00:18:53.75
Now, we're gonna shift
back the other way and shift
00:18:54.57\00:18:57.98
and shift and
shift and shift and shift
00:18:59.01\00:19:05.68
and shift and shift
00:19:07.07\00:19:10.25
Gonna go 10 more each side;
00:19:10.28\00:19:11.76
there is 1 and 2 and 3
and 4, 5, 6, 7 and 8 and 9,
00:19:11.79\00:19:33.51
one more time 10, good. Alright,
00:19:33.54\00:19:37.43
let's get into squat
position, cross the arms
00:19:37.46\00:19:40.02
and what we're gonna do is,
00:19:42.45\00:19:43.47
we're gonna have our chest up.
00:19:43.50\00:19:44.52
We're gonna push
our rear ends back
00:19:44.79\00:19:46.89
as we start squatting down.
00:19:46.92\00:19:48.02
Keep the knees
over the feet and squat,
00:19:48.05\00:19:50.87
come up and down and up.
00:19:51.26\00:19:55.07
If you have to hang on to
something while you do it.
00:19:55.10\00:19:57.23
So, you can help
pull yourself back up,
00:19:57.26\00:19:58.75
that's okay too, you
can hold on to a door.
00:19:58.78\00:20:01.40
Hold on to a chair,
hold on to the counter.
00:20:01.43\00:20:04.13
Whatever you need to do
to help yourself get back up.
00:20:04.16\00:20:06.52
If you need a
chair as a guy to sit to,
00:20:07.12\00:20:09.49
but you don't wanna
sit all the way down.
00:20:10.20\00:20:11.85
You just wanna go down and
touch and go back up again,
00:20:11.88\00:20:14.99
you can do that and
that way if you collapse,
00:20:15.02\00:20:17.60
you don't go all
way to the ground.
00:20:18.34\00:20:19.60
Okay, we're at 15,
we're gonna do 10 more
00:20:25.82\00:20:31.43
and 1 and 2 and 3 and 4
and 5, 6, 7, 8, 9 and hold.
00:20:32.58\00:20:56.81
We're gonna try and
hold for 30 seconds,
00:20:57.40\00:20:59.10
hold tight. There's five.
00:21:02.60\00:21:04.73
I thought we're just gonna rest.
00:21:04.76\00:21:06.51
It will be as
soon as we're done, 10.
00:21:07.61\00:21:09.22
You've to make something tired
00:21:10.89\00:21:11.97
before you can rest it.
00:21:12.00\00:21:12.97
Okay. Fifteen, you know that.
00:21:12.98\00:21:16.28
Yeah, we're just
resting in a sitting position.
00:21:16.31\00:21:19.47
20, that's right, you
have dinner this way 25, 26,
00:21:19.50\00:21:24.92
27, 28, 29, 30, good.
00:21:25.25\00:21:29.50
Okay, put your
arm on my shoulder.
00:21:30.67\00:21:33.18
Lets stretch your quadriceps,
00:21:33.21\00:21:34.18
like David
Thomson, a famous basketball
00:21:38.59\00:21:40.23
player from the
70s. He used to eat
00:21:40.26\00:21:42.48
his dinner that way
and he said after a while
00:21:42.51\00:21:45.16
that was like a
resting position to him,
00:21:45.19\00:21:46.83
but he also got
so, he could jump.
00:21:46.86\00:21:49.09
He was 6 with 4 and
supposedly he could touch
00:21:49.12\00:21:51.90
the top of the blackboard.
00:21:51.93\00:21:52.90
That's an
incredible leaping ability.
00:21:53.16\00:21:55.15
I never saw him do it,
but I heard he could do it.
00:21:55.18\00:21:57.32
So, if you take our
word for it. Okay, switch.
00:21:57.35\00:22:01.42
If you can't get a
hold of your ankle,
00:22:08.12\00:22:09.78
then just get a
hold of your pant leg
00:22:09.81\00:22:11.36
or you can put your
foot up on something,
00:22:11.89\00:22:13.42
to help get you stretch there.
00:22:13.45\00:22:15.33
Lets go five more
seconds, 4, 3, 2, and 1.
00:22:15.36\00:22:20.19
Okay, let's step out,
stretch the hamstrings.
00:22:20.22\00:22:23.81
Up on the heel,
lean forward into it,
00:22:24.49\00:22:26.72
keep the chest up. Okay, so
00:22:26.75\00:22:29.78
what people find is when
they change their lifestyle
00:22:32.46\00:22:35.18
and they start
drinking more water
00:22:35.21\00:22:36.92
and they start
eating healthfully.
00:22:36.95\00:22:38.67
They'll actually
get more rest, because
00:22:38.70\00:22:40.42
when you eat
that's not healthy for you
00:22:40.45\00:22:42.41
or eat food that stimulating
00:22:42.79\00:22:43.98
with the
Excitotoxins and so forth.
00:22:44.01\00:22:45.77
Then you find your
pulse rate being elevated
00:22:45.80\00:22:47.74
and you are not
gonna get the rest
00:22:47.77\00:22:49.08
you're looking for it.
00:22:49.11\00:22:50.08
Alright, let's switch over
00:22:50.22\00:22:51.52
and then a whole
another aspect of it
00:22:51.91\00:22:54.61
is talking about,
when you should sleep.
00:22:54.64\00:22:56.52
The sleep before
midnight has been called twice
00:22:56.94\00:22:58.97
as valuable as the
sleep after midnight.
00:22:59.00\00:23:00.49
Because you're
going with the normal
00:23:00.52\00:23:01.73
biorhythms of your body.
00:23:01.76\00:23:02.87
As the pineal gland
is producing chemicals
00:23:02.90\00:23:05.11
to tell you it's time to sleep.
00:23:05.14\00:23:06.50
If you ignore that,
00:23:06.53\00:23:07.93
then you're gonna
start causing problems.
00:23:07.96\00:23:09.87
Also when light
hits your eye lid,
00:23:10.22\00:23:12.06
it tends to wake you
up. Does anybody ever turn
00:23:12.09\00:23:13.94
a light on you before
when your sleeping Janie.
00:23:13.97\00:23:15.57
Does it wake you up? Oh! Yes.
00:23:15.60\00:23:17.27
Do you wake up
happy? No, well no.
00:23:17.30\00:23:19.31
Okay, relax. Startled.
00:23:20.42\00:23:22.92
Okay, come on over here.
00:23:22.95\00:23:24.10
You're gonna put
your toeson the edge,
00:23:24.65\00:23:26.57
for those at home you may
have to use the stair step
00:23:26.60\00:23:29.27
or you use a
piece of wood. Okay,
00:23:29.30\00:23:31.78
we're gonna go down
and up and down and up.
00:23:31.81\00:23:35.78
We're gonna try
and do 30 of them,
00:23:35.81\00:23:37.23
good and then getting up early,
00:23:39.62\00:23:42.52
a lot of people wanna sleep in
00:23:42.55\00:23:44.53
for long periods of time.
00:23:44.56\00:23:45.95
Well, that might feel
good, but actually it's less
00:23:45.98\00:23:48.51
beneficial for your health.
00:23:48.54\00:23:49.86
You're better off
going with the old saying,
00:23:50.13\00:23:52.27
'early to bed, early to rise,
00:23:52.30\00:23:54.00
because it does make
you healthy, wealthy.
00:23:54.03\00:23:55.74
' I don't know
about the wealthy part.
00:23:55.77\00:23:57.48
Healthy and wise,
okay we'll go with that.
00:23:57.51\00:23:59.61
God riches.God's
riches, there you go.
00:24:00.39\00:24:02.66
What number we're
on Janie? Eighteen.
00:24:03.27\00:24:04.73
Okay, okay, let's
go 10 more and up and 2
00:24:05.14\00:24:12.33
and 3 and 4 and 5
and 6 and 7, 3 more,
00:24:13.79\00:24:22.92
8 and 9, one more time, good.
00:24:23.50\00:24:27.78
Alright, let's
stretch our calves out.
00:24:27.81\00:24:29.71
The way we're gonna do
that is we're gonna step back,
00:24:30.15\00:24:31.87
press our heel to the ground,
00:24:32.26\00:24:33.42
you should feel
that stretch in the back
00:24:35.78\00:24:37.11
of your leg down to your calf
00:24:37.14\00:24:38.41
and hold for five more seconds,
00:24:42.13\00:24:43.52
1, 2, 3, 4, 5 and switch.
00:24:44.04\00:24:48.86
Now I know a lot of
people are gonna tell us
00:24:49.37\00:24:50.91
out there Alex
that I'm a night owl,
00:24:50.94\00:24:52.78
well I've
learned that night owls
00:24:53.09\00:24:55.03
turn themselves into night owls.
00:24:55.45\00:24:56.83
Because when I was
growing up and I was in college,
00:24:56.86\00:24:59.33
I used to be an night owl.
00:24:59.36\00:25:00.44
I don't know if you
ever were doing that,
00:25:00.80\00:25:02.14
but now I'm not.
00:25:02.17\00:25:03.37
Now, I want to
go to bed real early
00:25:03.40\00:25:04.91
and get up early.
00:25:04.94\00:25:06.21
Just the opposite
of what I used to be.
00:25:06.24\00:25:07.47
Okay, relax, put your
hands behind your back
00:25:08.20\00:25:11.78
we're gonna
contract the abdomen.
00:25:12.13\00:25:13.91
We're gonna bend over
and we're gonna come up
00:25:13.94\00:25:16.24
and lean back.
Contract, over, up and back.
00:25:16.60\00:25:21.72
Contract, over, up
and back, contract, over,
00:25:22.12\00:25:27.90
up and back,
contract, over, up and back.
00:25:28.17\00:25:33.68
Contract, over, up
and back. Contract, over,
00:25:34.09\00:25:39.57
up and back.
Contract, over, up, 10 more.
00:25:40.01\00:25:45.39
There is 1 and 2 and back 3.
00:25:45.85\00:25:53.33
Contract 4, lean back,
contract 5 and contract 6,
00:25:55.81\00:26:04.87
contract 7, contract
8, two more contract 9,
00:26:06.78\00:26:15.41
last one contract 10, good.
00:26:16.17\00:26:19.47
Let's turn to the
or stretch to this side
00:26:20.30\00:26:23.15
and stretch and
go the other way now
00:26:26.24\00:26:32.46
and stretch.
00:26:33.75\00:26:34.72
Okay, good, we're all done.
00:26:41.15\00:26:43.01
If you start
getting essential rest
00:26:48.01\00:26:49.62
you'll find very soon
that you start feeling better.
00:26:49.65\00:26:51.94
Part of getting into rest
is by taking your mind off
00:26:52.48\00:26:54.95
the heavy burdens.
If there are something
00:26:54.98\00:26:56.92
you're doing that you know,
00:26:56.95\00:26:58.54
you shouldn't be
doing, hope there is something
00:26:58.57\00:27:00.61
you know you should be doing,
00:27:00.64\00:27:02.01
but you're not doing,
00:27:02.04\00:27:03.34
that's gonna
create mental distress
00:27:03.37\00:27:05.61
and lead to dis-ease,
which we know as disease.
00:27:05.64\00:27:09.48
90 percent of
all the things that
00:27:09.81\00:27:11.60
affect you physically,
originate from your mind
00:27:11.63\00:27:14.14
and getting good
rest will help you feel
00:27:14.44\00:27:16.37
so much better.
00:27:16.40\00:27:17.37
By practicing
some of the habits.
00:27:17.58\00:27:19.16
By eating healthy,
drinking lots of water,
00:27:19.19\00:27:21.36
getting sunshine and
getting some regular exercise.
00:27:21.39\00:27:24.20
You're gonna help
yourself get rest,
00:27:24.56\00:27:26.04
but one of the
most important facets,
00:27:26.39\00:27:28.14
in fact we call it
the most important facet.
00:27:28.17\00:27:30.14
Is having your
connection with God
00:27:30.17\00:27:31.87
and you need to
get into the word
00:27:32.24\00:27:33.57
and claim the
promises, but the promise
00:27:33.60\00:27:35.51
we claim here
on Body and Spirit,
00:27:35.54\00:27:36.85
all the time. You
probably all know it well
00:27:36.88\00:27:38.91
if you watch the show.
00:27:38.94\00:27:39.91
That's Philippians 14
or 4:13, which states:
00:27:40.16\00:27:43.11
I can do all
things through Christ,
00:27:43.14\00:27:44.94
which strengthens
me. God bless you,
00:27:44.97\00:27:47.27
keep exercising, we
look forward to seeing
00:27:47.30\00:27:49.28
you next time
on Body and Spirit.
00:27:49.31\00:27:51.03