The following program
is designed to demonstrate
00:00:02.01\00:00:03.96
simple workouts that you
can use to improve your health.
00:00:03.97\00:00:07.20
Be sure to
consult your physician
00:00:08.67\00:00:10.01
before beginning
any exercise program.
00:00:10.02\00:00:12.18
Aerobic exercise
can be tremendous
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benefit for immune system.
00:00:15.99\00:00:17.77
With all the immune problems,
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we're having in
our society today,
00:00:18.78\00:00:20.72
you can get great
benefit by watching,
00:00:20.73\00:00:23.05
coming up next on
Body and Spirit Aerobics.
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Hello, I'm Dick
Nunez, Wellness Director
00:00:54.66\00:00:56.47
of the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
00:00:58.88\00:01:01.12
In my career as
a Wellness Director
00:01:01.13\00:01:02.45
of the Black Hills,
I've seen so many people
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come in with various
autoimmune disorders.
00:01:04.11\00:01:06.83
People that have set
sensitivity that they just
00:01:06.84\00:01:08.89
breathe in any type of chemical,
00:01:08.90\00:01:10.67
they have serious reactions.
00:01:10.68\00:01:12.31
Fortunately we've
seen tremendous benefit
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in reversing those
conditions by having
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a proper exercise
program, a good life style,
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proper nutrition and
most of all trust in God.
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Through exercise
program, so we're gonna be
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focusing in on today.
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So I think we're
ready to get started
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and helping me out today will be
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my children Rick and Brittany.
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And let's start by warming up
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and where we're gonna do
this is we're gonna reach up
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to our left and switch
and reach this way and switch.
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Go up in the toe as you
turn, and up, and up, and up,
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and reach, and
reach, and reach and reach.
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Good, and reach,
and reach, and reach,
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and reach, 10 more each way.
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It's one, and two, and three,
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and four, five, six,
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seven, eight, nine, and ten.
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All right, let's
put your foot out.
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Put the toe to
sealing, now down, and up,
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down up, down up, down up,
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down up, down, seven and eight.
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We're going for 20.
Nine, ten, ten more.
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One, two, three, four, five,
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six, seven, eight,
nine, and ten, switch.
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Okay toe up
down, up down, up down.
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That's four, five, six,
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seven, eight, nine, ten more.
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One, two, three, four, five,
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six, seven,
eight, nine, and ten.
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Put your left foot back.
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Press up on the toe
and down, up down, up down.
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Three and four,
five, six, seven,
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eight, nine, ten more.
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One, two, three, four, five,
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six, seven, eight,
nine, and ten, switch.
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Okay press, and
press, and press,
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four, five, six, seven,
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eight, nine, ten more.
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One, two, three, four, five,
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six, seven, eight, nine, ten.
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Good job, all right.
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Okay, we're gonna step
out to the side and over,
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step over, step
over, step, good.
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Step, step, step, step, good.
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Step, step, step, step,
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left, right, left, right,
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left, right, left,
right, left, right,
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left, right, left,
right, left, right.
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Twenty five more seconds.
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Left, right, left,
right, left, right, down to 15.
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Ten, nine, eight, seven, six,
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five, four, three, two, one.
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Now big steps way
out, way out, way out,
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way out, good, way out, step,
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step, step,
step, big steps, good.
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Way out and out,
and out, out, out,
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step, step, right, left,
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right, left, right, left,
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right, left, right, left,
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right, left, right, left,
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right, left, good keep it up.
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Good.
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Ten seconds.
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Okay, start stepping.
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You'll find that
stepping and walking in places
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are foundation of many aerobic
programs that you'll see.
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Most things just come
into a variations of this,
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because it will be the
staple of our aerobic training,
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because walking is
such excellent exercise.
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Good, keep it up.
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Twenty five more seconds,
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so we're gonna put
in some odd movements.
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And now we are down to five,
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four, three, two, one.
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Okay, we're gonna
press out and back,
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press, back, press, back,
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press, back, press, back,
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press, back, press, back,
00:08:04.36\00:08:08.76
press, back, press, back,
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press, and back.
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Press, back, press, back,
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press, back, press, back,
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press, back, press, back,
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press, back, press, back,
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press, and back.
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Press, back, press, back,
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press, back, press, back,
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press, back, ten more seconds.
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Okay, squat position,
let's squat down and up,
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down and up, down and up,
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down and up, down and up.
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Good, let's keep going.
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Down and up, down and up,
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down and up, good.
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For those at home, if
you need to stop and rest,
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go ahead, and then start
back up as soon as you can.
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Good, keep going.
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Twenty more seconds.
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Ten seconds.
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Five, four, three, two, one.
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Okay, step.
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Nice arm swing as we step.
00:10:01.49\00:10:03.10
Here we got 40 seconds to go
00:10:11.72\00:10:13.35
and then we're gonna
go back into squats again.
00:10:13.36\00:10:15.47
And 30.
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And the 20.
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Nine, eight, seven, six,
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five, four, three, two, one.
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Back in the squats.
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Fifty more seconds.
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Put the knees over
the feet, push hips back,
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with chest up,
bend at the waist.
00:11:09.80\00:11:12.35
Now we're gonna
go 30 more seconds.
00:11:21.08\00:11:23.12
And at the end of this
time, we're gonna do a hold.
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Twenty seconds.
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And the ten.
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Stay in hold, hold
tight, nice steady hold,
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we're gonna hold
this for one minute.
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Just ten seconds.
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Fifteen,
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twenty five, twenty, excuse me.
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And 25.
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And 30.
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Thirty five,
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forty,
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forty five.
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Down to our last ten.
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Nine, eight, seven, six,
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five, four, three, two, one.
00:12:47.33\00:12:51.87
Good, step it out, side to side.
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Hands on the hips.
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Give that chance to
rest our legs a little bit,
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still keep they're moving,
keep the blood circulating.
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Okay, bigger steps.
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Okay, smaller steps.
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Big steps.
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Step the way out.
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Left, right,
left, right, way out,
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step, step, step, step.
00:14:01.97\00:14:05.93
Good, out, out, step, step,
00:14:05.94\00:14:11.21
step, step, smaller now.
00:14:11.22\00:14:14.26
Okay, let's pick up the pace.
00:14:18.78\00:14:20.46
Right, left, right, left,
00:14:22.04\00:14:25.48
right, left, right, left,
00:14:25.49\00:14:28.99
right, left, right, left,
00:14:29.00\00:14:32.36
right, left, right, left,
00:14:32.37\00:14:35.75
right, left, right, left,
00:14:35.76\00:14:39.12
right, left, right, left,
00:14:39.13\00:14:42.40
right, left, right, left, good.
00:14:42.41\00:14:46.55
Big, big, step out, out, out,
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out, out, way out, step, step,
00:14:50.92\00:14:55.34
step, step, step,
step, step, big steps.
00:14:55.35\00:14:59.90
Step, step, step, step, step,
00:14:59.91\00:15:04.27
step, step, step, shorten it up.
00:15:04.28\00:15:08.90
Put the pace up.
00:15:08.91\00:15:09.90
Right, left,
right, left, right, left,
00:15:12.26\00:15:17.34
right, left, right,
left, right, left, big steps.
00:15:17.35\00:15:23.35
Twenty more seconds.
00:15:31.38\00:15:33.49
And 15.
00:15:38.41\00:15:40.23
okay, big step, way up high,
00:15:51.85\00:15:56.02
stay with me, left, right, left,
00:15:56.03\00:15:59.03
right, left, right,
left, right, left, right,
00:15:59.04\00:16:04.48
left, right, left, right, left,
00:16:04.49\00:16:08.21
right, left, right, left, right.
00:16:08.22\00:16:12.03
Good, keep picking up the knees.
00:16:12.04\00:16:13.48
Good job, keep going.
00:16:27.48\00:16:31.50
Swing the arms.
00:16:31.51\00:16:32.65
Five seconds.
00:16:46.93\00:16:48.06
Okay, jumping rope.
00:16:53.20\00:16:54.63
We're gonna for one minute?
00:17:00.21\00:17:01.70
Forty seconds.
00:17:12.41\00:17:14.06
Thirty seconds.
00:17:22.16\00:17:23.51
Twenty.
00:17:32.39\00:17:33.51
Fifteen.
00:17:37.96\00:17:39.32
Ten.
00:17:42.62\00:17:43.66
Step it out.
00:17:51.77\00:17:52.85
Swing the arms.
00:18:04.31\00:18:05.59
Forty more seconds.
00:18:12.48\00:18:13.81
And down to 30.
00:18:21.43\00:18:22.90
Twenty.
00:18:32.48\00:18:33.50
Ten.
00:18:42.51\00:18:43.53
Okay, elbow to knees.
00:18:51.58\00:18:53.20
Good.
00:19:05.16\00:19:06.22
Forty five more seconds.
00:19:07.81\00:19:09.35
And down to 30 seconds.
00:19:21.66\00:19:23.24
Twenty seconds.
00:19:32.35\00:19:33.75
And down to ten.
00:19:41.99\00:19:43.24
Step it out.
00:19:52.33\00:19:53.51
The arm swing going.
00:20:00.06\00:20:02.08
We're well into our
aerobic part right now.
00:20:02.09\00:20:04.61
In fact we're
coming to the home stretch.
00:20:04.62\00:20:07.49
I know that's good news.
00:20:07.50\00:20:08.66
Okay, pick it up a little bit.
00:20:15.61\00:20:16.98
And we're down to 20 seconds.
00:20:30.52\00:20:32.52
Fifteen.
00:20:37.67\00:20:38.73
Okay, we're gonna do
ski jumps, side to side.
00:20:51.55\00:20:53.87
Forty seconds.
00:21:11.43\00:21:13.12
Twenty seconds.
00:21:32.03\00:21:33.33
Okay, step it out.
00:21:51.96\00:21:53.82
Yeah, I'm swinging.
00:22:06.02\00:22:07.14
Forty more seconds, then
we'll start slowing down.
00:22:12.01\00:22:15.20
Twenty five seconds.
00:22:26.98\00:22:28.04
Fifteen.
00:22:37.46\00:22:38.55
Ten, nine, eight, seven,
00:22:42.62\00:22:46.58
six, five,
four, three, two, one.
00:22:46.59\00:22:52.72
Walk it out, walk it out.
00:22:52.73\00:22:58.01
Let the body cool down.
00:22:58.02\00:22:59.36
Good aerobic work out.
00:23:03.34\00:23:05.18
Now this is just
the cool down part.
00:23:05.19\00:23:07.72
Running in your legs,
the muscles in your legs,
00:23:07.73\00:23:10.25
help it to cool down.
00:23:10.26\00:23:11.97
We find that those who
have weak immune systems,
00:23:15.28\00:23:17.28
when they do exercise.
00:23:17.29\00:23:19.89
Stimulates the endorphins
00:23:19.90\00:23:21.90
which strengthen
the immune system.
00:23:21.91\00:23:23.90
Also a melatonin
production ignite,
00:23:23.91\00:23:26.77
this increase
three times to help us
00:23:26.78\00:23:28.59
relax and get better rest.
00:23:28.60\00:23:31.33
And good rest will help us
to have stronger immune systems.
00:23:31.34\00:23:35.29
So many times when I
see health professionals
00:23:35.30\00:23:37.04
especially doctors and nurses
who come up with all sorts of
00:23:37.05\00:23:40.58
various autoimmune disorders,
like fibromyalgia, lupus,
00:23:40.59\00:23:44.08
and rheumatoid
arthritis, and hypersensitivity,
00:23:44.09\00:23:48.26
because they simply
do not get proper rest.
00:23:48.27\00:23:51.09
You may need a good life
style program, eating properly,
00:23:51.10\00:23:54.50
regular exercise,
drinking lots of water.
00:23:54.51\00:23:58.47
And we find that
their immune systems
00:23:58.48\00:24:00.38
turn around very quickly.
00:24:00.39\00:24:02.42
In all my career, we've never
had anybody with fibromyalgia.
00:24:02.43\00:24:05.84
Now you get
great improvement from
00:24:05.85\00:24:07.77
going through the
life style program.
00:24:07.78\00:24:11.17
Great, keep it up.
00:24:11.18\00:24:12.18
And we're down to
30 seconds of aerobics
00:24:21.57\00:24:23.50
and we're really done.
00:24:23.51\00:24:25.47
Oh, I know, well, that
will be good to finish.
00:24:25.48\00:24:27.37
I don't know about you,
but I am getting little warm.
00:24:30.41\00:24:31.95
Nice and easy,
nice and easy, good.
00:24:41.61\00:24:46.46
All right, let's do
those stretching now.
00:24:49.94\00:24:52.45
Step out, step on your
heel, lean forward into it.
00:24:52.46\00:24:58.25
And hold that, ten more seconds.
00:24:58.26\00:25:01.92
One, two, three, four, five,
00:25:01.93\00:25:07.10
six, seven,
eight, nine, ten, switch.
00:25:07.11\00:25:12.40
And hold it, hold it steady.
00:25:14.70\00:25:17.97
Ten more seconds,
one, two, three, four,
00:25:21.07\00:25:26.66
five, six,
seven, eight, nine, ten.
00:25:26.67\00:25:32.92
Use me as your post,
get a hold of your ankle,
00:25:32.93\00:25:35.99
stretch your quadricep.
00:25:36.00\00:25:39.58
And hold that,
hold, ten more seconds.
00:25:39.59\00:25:43.54
One, two,
three, four, five, six,
00:25:43.55\00:25:49.57
seven, eight, nine, and switch.
00:25:49.58\00:25:55.77
And hold, hold, hold, hold.
00:25:55.78\00:26:02.97
Ten more seconds.
00:26:02.98\00:26:04.47
One, two, three, four, five,
00:26:04.48\00:26:09.57
six, seven, eight, nine, ten.
00:26:09.58\00:26:13.80
Okay, let's stretch the calf.
00:26:13.81\00:26:15.69
Place the foot to
the floor, and hold that.
00:26:15.70\00:26:20.36
And steady.
00:26:20.37\00:26:23.84
Ten more seconds.
00:26:23.85\00:26:25.34
One, two, three, four, five,
00:26:25.35\00:26:30.47
six, seven, eight, nine, ten.
00:26:30.48\00:26:35.47
Switch, first we go--little
bit forward, stretch the calf.
00:26:35.48\00:26:41.86
Hold one, two,
three, four, five,
00:26:41.87\00:26:47.91
six, seven, eight, nine, ten.
00:26:47.92\00:26:53.06
All right, turn
your head to the side.
00:26:53.07\00:26:55.86
And turn, and turn,
00:26:55.87\00:27:00.02
turn, turn, and turn.
00:27:00.03\00:27:04.75
Look to the
ceiling and down, up,
00:27:04.76\00:27:10.40
down, up, and down.
00:27:10.41\00:27:13.96
Good, well done.
00:27:13.97\00:27:14.99
Don't give up if your
immune system feels week.
00:27:18.33\00:27:20.53
We had a lady who
had Candida schatavii,
00:27:20.54\00:27:22.28
she felt a
gurgling in her lungs,
00:27:22.29\00:27:23.86
within two
weeks, she was better.
00:27:23.87\00:27:25.55
But she claimed the
promises of God along the way,
00:27:25.56\00:27:27.93
knowing that He
was a divine healer,
00:27:27.94\00:27:29.82
if we do our best, He
will certainly do the rest.
00:27:29.83\00:27:32.82
And we can claim those promises,
00:27:32.83\00:27:34.68
and the greatest one
I always love to claim
00:27:34.69\00:27:36.53
every time I do a show,
is that of Philippians 4:13.
00:27:36.54\00:27:40.21
And that is, "I
can do all things
00:27:40.22\00:27:42.36
through Christ
who strengthens me."
00:27:42.37\00:27:44.21
I've developed strength
on my own during my career,
00:27:44.22\00:27:46.58
but true
strength comes from God.
00:27:46.59\00:27:49.08
God bless you, keep exercising.
00:27:49.09\00:27:51.32
We'll see you next time.
00:27:51.33\00:27:52.33