The following program
is designed to demonstrate
00:00:02.46\00:00:04.22
simple workouts that
you can use to improve your
00:00:04.32\00:00:06.48
health. Be sure to
consult your physician
00:00:06.51\00:00:10.20
before beginning
any exercise program.
00:00:10.48\00:00:12.54
The number one killer
in our society today for
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both men and women
is still heart disease.
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In fact, could you
realize that even more women
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die of heart disease
than men. Stay tuned next
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on Body and Spirit
Aerobics to find out
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what you can do to
avoid heart disease.
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Hello! I'm Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Today we're gonna
talking about the number one
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killer in our society
today, and that's heart disease.
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It hasn't really
changed much because of all the
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refined foods we eat,
lack of exercise and the fact
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that two-thirds of all
adults are now overweight and
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one-fifth of all the
children are getting out of,
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overweight. It's no
wonder that heart disease still
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remains such a big problem.
So we're gonna take this
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program in two ways.
First of all we're gonna talk
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about preventing heart
disease. But also we want
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to try and show a
program that people can do if
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they have had heart
disease, they need to back into
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a regular routine of exercise.
So, I think we're ready
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to get started. Helping
me out today is Becky Garber
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and also my daughter
Brittany. So let's start by
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warming up and let's
just do some arm circles
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around, and up and
around, and up and around.
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Now for those who have
heart disease or just coming
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off of a heart attack,
any time you start a program
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like this. You want to
be free to stop whenever you
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need to. You can tell
how you're feeling. So it's
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important you pace
yourself. Do not try and
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those do it and the
only competition you should
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feel is with yourself,
don't compete against others.
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Okay, now up and
around the other way,
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and up and up and up,
five more times, and 3,
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and 4 and 5, good.
Now what we're going to do
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is press your
shoulder blades together, gonna
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push out, bring your
hands together and back,
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shoulder blades together
and out and back and out
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and back and out and
back and out and back
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and out and back and
out and back and out and
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back and out, back and
out, good job, press out,
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back and out and back
and out, let's go ten more,
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1 and 2 and 3, 4, 5, 6,
7, 8, 9, 10, good job, okay.
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Now we gonna take the
palms up, pull up, turn,
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push down, up, turn
and down, up, down, up,
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down, up, down, up,
down, up, down, up, down,
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up, down, ten more
time, 1, 2, 3, 4, 5, 6, 7,
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8, 9, 10, okay. Bring
your arms up, push up and
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up and up and up and
up, good, push, push, up,
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up, up, ten more each
way, there is 1 and 2 and
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3, 4, 5, 6, 7, 8, 9
and 10, go ahead and relax.
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Let's take a couple of
nice breaths in through the
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nose and out and in and
out, okay, good, let's roll
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the shoulders up and
round, five more times and
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now back to the front,
five more, 1, 2, 3, 4, 5.
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Turn your head to the
side, and turn and turn, turn,
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turn, turn, look up to the
ceiling, now to the ground,
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and up and down, up and
down. Put one leg in front
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of you. The toe up,
now down and up, down, up,
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down, up, down, up,
down, up, down, up, down, up,
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five more, 1, 2, 3, 4,
and 5, good. Switch over,
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and up and up and up
and up and up and up and
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up and up, up, 9, 10,
five more, 1, 2, 3, 4, 5.
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Put your foot back.
Press your heel to the ground,
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up on the toe, and
down, up, down, up, and up and
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up, up, up, and up and
9, 10, five more, 1, 2, 3,
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4, and 5. Switch, press
up and up, up, up, up, up,
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7, 8, 9, 10, 11, 12, 13,
14, 15, okay, we're ready
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to start stepping
easily. Remember our topic today
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is heart disease. And
somebody has heart disease
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and gets started on a
workout program. It's very
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important to watch how
fast your heart's beating,
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take a pulse rate. You
should find out from your
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doctor what your
training weight should be.
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Typically we use 220
minus your age, and then
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70 to 80 percent of
that. When somebody has heart
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disease that can change
especially with some of the
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medications they may put
you on, it will effect your
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heart rate, I would not
advise you going after the
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carotid artery because
that will send a signal to your
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brain. There is pressure
there and besides if you
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had heart disease, you
don't know what condition
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your carotid arteries
might be in. You would go off
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the temple area or off
the thumb side of your wrist.
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That's where you would
want to take your pulse.
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And you take for it
around ten seconds, multiply by
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6 or 15 seconds and
multiply by 4, make sure
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you're staying within your
training range. While you're
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doing aerobic exercise
it's very crucial that you keep
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track, of what that
pulse rate is at all times.
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So we're just easily
stepping right now, nothing
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fancy, but it's effective
exercise. It stimulates
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walking, which is
probably the best thing you can
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do. Obviously we try
and advise people to get
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outside, get lots of
fresh air and feel yourself
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traveling around a little
bit. Sometimes that isn't a
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reality. Also we can
worry about getting out and
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having trouble getting
back. This way when you do
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exercise like this, you
can do it in the comfort of
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your own home. Okay,
we're gonna stop here for just
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a moment. Okay, and
relax, get a couple of breaths
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and blow out and up
and out and up and out.
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Okay, let's start up
again. Usually when we do our
00:10:03.47\00:10:06.51
aerobic exercise, we
never do such a thing as take
00:10:06.62\00:10:09.26
take a break. But when
I'm training people with heart
00:10:09.42\00:10:13.14
disease, often times
I'll start them with a program
00:10:13.17\00:10:16.51
that gives them a
minute or two of exercise with
00:10:16.90\00:10:19.67
a little bit of rest and
then going again or when people
00:10:19.70\00:10:23.69
want to develop our
jogging program, founded very
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affective if you haven't
jogged for a little while,
00:10:26.43\00:10:28.99
then stop and walk for a
bit and then jog and then
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walk, what we find
happening is it get better
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and better, we have to
take less and less rest.
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So we're gonna keep
stepping along here.
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Go at your own pace. If
you wanna go faster then
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that's fine. Also, I
would suggest for those that
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are very fit, they just
want you to follow along
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and get a work out in,
don't take the breaks when we
00:10:56.51\00:10:59.92
stop to get a couple of
breaths, just go ahead and
00:11:00.13\00:11:03.45
keep pushing right on
through. We don't want to
00:11:03.48\00:11:08.36
make it too complicated
as we're getting back in to
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our training. Often
times when you watch programs
00:11:11.26\00:11:13.95
there is a lot of movement
going on and once you get
00:11:14.10\00:11:16.75
the rhythm of one thing
we're changing to another
00:11:16.78\00:11:18.66
and that can make it
difficult. The big thing is a
00:11:19.33\00:11:21.95
rhythmic motion here.
We're gonna go for about
00:11:21.98\00:11:26.09
25 more seconds,
then we're gonna stop and
00:11:26.20\00:11:29.90
get a couple more
breaths of air. As you get
00:11:29.93\00:11:35.01
better and better you
won't have to stop at all
00:11:35.08\00:11:38.60
and that's what we're
after. Okay, and we're ready to
00:11:39.46\00:11:52.69
rest. Okay, again let's
get a couple nice breaths in
00:11:53.32\00:11:55.96
through the nose and
out, in through the nose
00:11:56.01\00:12:01.43
and out, one more
time, in and out. Now, we're
00:12:03.06\00:12:09.51
gonna step side to side,
as we're gonna keep it at
00:12:09.54\00:12:15.02
a moderate pace. Recent
strategics that I was working
00:12:15.05\00:12:24.68
at showed that
approximately 34 to 35
00:12:24.86\00:12:27.82
percent of all women in
our country die of heart
00:12:28.01\00:12:30.88
disease as opposed to
around 32 to 33 percent of
00:12:31.10\00:12:34.08
all men. So it's actually
surprised to see that it
00:12:34.19\00:12:37.60
killed a higher
percentage of women than men.
00:12:37.67\00:12:40.68
And unfortunately for
women when they're riding
00:12:41.66\00:12:45.20
around the menopause
age, if they start having
00:12:45.26\00:12:47.05
chest pain. They often
times think first of all that
00:12:47.10\00:12:51.28
it's indigestion, you
know something along those
00:12:51.31\00:12:53.16
lines but not thinking
heart. If you take a 50-year-old
00:12:53.26\00:12:56.15
man and he's starting to
clutch his chest, immediately
00:12:56.41\00:12:59.33
they're going to respond
and think it's the heart and
00:12:59.36\00:13:01.57
that makes it difficult
for women sometimes because
00:13:01.60\00:13:03.35
they're also having the
major heart attack just like
00:13:03.38\00:13:06.71
the men would and they
were trying to treat them
00:13:06.74\00:13:09.11
with the antacids to
help intestinal gas, when the
00:13:09.16\00:13:13.35
reality is they're
actually having a heart attack.
00:13:13.47\00:13:15.53
Okay, we'll keep stepping,
assuming a nice moderate
00:13:19.28\00:13:22.37
pace today. For those
at home who want to go
00:13:22.62\00:13:26.50
harder you can either
move quicker, take larger
00:13:26.82\00:13:29.57
steps, whatever you
like to do, 20 more seconds,
00:13:29.76\00:13:35.70
and we'll get another
breath. Okay, and let's get
00:13:38.01\00:13:53.99
a good breath and out and
in and out, one more time,
00:13:54.02\00:14:03.04
in and out. Okay, back to
our steps. And we're gonna
00:14:03.10\00:14:19.39
try and put in two more
minutes here, then we'll
00:14:19.61\00:14:23.38
take another break. Okay,
let's try and link it in just
00:14:23.49\00:14:40.40
a little bit, but we're
gonna keep it slow still.
00:14:41.59\00:14:42.65
Bigger strides, there
we go, good. Big stride,
00:14:43.61\00:14:52.12
nice and comfortable and
shorten up, and big stride.
00:14:53.14\00:15:11.74
One more minute to
go, and shorten it up,
00:15:21.69\00:15:25.75
big stride, way out and
out and out, step, step,
00:15:34.25\00:15:42.72
step, step, good,
way out, step, step,
00:15:43.78\00:15:49.80
step, step, thirty
seconds, way out, step, step,
00:15:50.86\00:15:57.95
step, step, step, step,
step, step, shorten it up,
00:15:58.90\00:16:06.21
good, and ten more seconds,
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:16:09.08\00:16:22.79
good. Okay, big
breath and out and in and out
00:16:23.71\00:16:31.97
and in and out, okay,
let's go back into our steps
00:16:33.83\00:16:38.92
again. For those who are
worried about heart disease
00:16:39.00\00:16:51.09
or if you're worried
about recovering from heart
00:16:52.44\00:16:54.87
disease, you always
wanna make sure you change
00:16:54.91\00:16:58.11
your diet. Get rid of
the high cholesterol foods,
00:16:58.22\00:17:02.02
try and go to a more
vegetarian plant based diet
00:17:02.83\00:17:05.04
and make sure you get
a lot of fresh fruits and
00:17:06.17\00:17:08.70
vegetables in your
diet. See an amazing drops in
00:17:08.84\00:17:19.57
triglycerides, which are
blood fats and cholesterol
00:17:19.60\00:17:23.57
in two or three week
time period. Its not unusual
00:17:24.43\00:17:27.25
to see a 100 point drop
in three weeks or 50 to 70
00:17:27.28\00:17:33.92
point drop in two weeks
in the cholesterol levels,
00:17:34.26\00:17:37.74
triglycerides have seen a
drop as much as 400 points
00:17:38.40\00:17:41.66
in a three week time
period and 250 point in a two
00:17:42.24\00:17:46.62
week time period. So
the body will respond nicely
00:17:46.65\00:17:49.94
if you turn around and
get into a regular exercise
00:17:50.89\00:17:52.80
program. The key is you
got to do it. It won't just
00:17:52.87\00:17:58.55
automatically happen for
you. Let's go another fifty
00:17:58.94\00:18:02.41
seconds then we will
stop and get some more air.
00:18:02.48\00:18:05.25
All totaled out, we
still have a good amount of
00:18:13.51\00:18:15.87
time in, as far as
rhythmic activity for aerobic
00:18:16.02\00:18:19.48
training. Only difference
is we're taking the breaks
00:18:19.68\00:18:23.94
in between to get
enough oxygen and just to give
00:18:24.03\00:18:27.47
the body a chance to
rest for a moment, so we don't
00:18:27.59\00:18:30.48
over do ourselves.
And 10, 9, 8, 7, 6, 5, 4,
00:18:30.74\00:18:49.21
3, 2, 1, okay. Take
breath and out and in and out
00:18:49.80\00:19:00.91
and in and out, okay,
let's start our stepping again.
00:19:03.05\00:19:08.40
For those getting in a
rehab program or even if
00:19:13.01\00:19:15.58
you're just not in very
good shape this would be
00:19:15.63\00:19:17.90
an excellent take to
look at getting for your own
00:19:18.10\00:19:21.35
library for exercise
because during this work out,
00:19:21.55\00:19:25.83
we've taken interval
times to stop and rest and you
00:19:26.48\00:19:30.35
can pace yourself if you
can go past those interval
00:19:30.43\00:19:32.87
times and keep going
while we stop and take the
00:19:33.03\00:19:36.25
breathes. And I'll give
you a good gauge to see where
00:19:36.36\00:19:39.52
you're at. It won't take
long, I've seen with an 8
00:19:39.55\00:19:43.28
day time period a
person who can only walk for a
00:19:43.43\00:19:46.19
minute and half, go to
say like walking a mile and
00:19:46.36\00:19:48.80
half. It happens all the
time. It doesn't take long
00:19:48.93\00:19:52.44
to reverse if you're on
a good healthy life style
00:19:52.51\00:19:55.26
pattern. Okay, we're
gonna go for one more minute
00:19:55.44\00:20:06.18
of cardiovascular exercise.
I trust everybody is doing
00:20:07.24\00:20:12.79
okay here with me
today. They're smiling?
00:20:13.00\00:20:16.47
And like some of the
exercise programs when
00:20:20.30\00:20:21.77
they're grimacing.
Okay, we're almost done here.
00:20:21.80\00:20:38.56
Let's go twenty more
seconds. Ten seconds,
00:20:39.62\00:20:53.21
9, 8, 7, 6, 5, 4, 3, 2,
1, good. Alright, get some
00:20:53.48\00:21:04.08
breaths in and out and
in and out, and in and out.
00:21:04.17\00:21:16.55
Let's do some stretching.
Let's step out to the side,
00:21:17.65\00:21:20.60
stretch inside of
your thigh and hold that.
00:21:21.62\00:21:24.76
Hold it ten more seconds,
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:21:27.87\00:21:38.07
switch over and hold,
hold, hold, hold, hold,
00:21:38.74\00:21:46.01
ten more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:21:47.00\00:21:58.09
Put a heel in the
ground and hold that, hold it,
00:21:59.54\00:22:04.73
ten more seconds, 1, 2, 3,
4, 5, 6, 7, 8, 9 and switch.
00:22:08.46\00:22:20.20
Press your heel to
the ground and hold.
00:22:21.34\00:22:24.42
For ten more, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:22:28.72\00:22:39.16
Put your heel out, up on
it, lean forward, chest up,
00:22:39.61\00:22:44.56
and ten more seconds, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10,
00:22:49.93\00:23:01.36
switch, and lean
forward, hold steady and ten
00:23:01.73\00:23:12.25
more seconds, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10, good.
00:23:12.29\00:23:22.85
Use me a brace, get a
hold of your ankle stretch your
00:23:23.86\00:23:26.83
quadriceps, now hold
that, more ten, 1, 2, 3, 4,
00:23:26.93\00:23:38.81
5, 6, 7, 8, 9, and
switch and hold, hold, hold,
00:23:39.60\00:23:51.86
for ten, 1, 2, 3, 4, 5,
6, 7, 8, 9, 10, good job.
00:23:54.31\00:24:05.68
Because of the nature of
heart disease we are trying
00:24:06.48\00:24:09.42
to keep everything up
on our feet, so you don't
00:24:09.45\00:24:11.84
have to get on the
ground at all, so we're gonna do
00:24:11.87\00:24:13.73
a little abdominal
trunk work now. And the way
00:24:13.77\00:24:15.95
we're going to do this is
we'll have our hands behind
00:24:15.99\00:24:17.70
our back and it's a key
to try and contract here
00:24:17.73\00:24:21.09
before you bend over.
So, this abdominal exercise
00:24:21.73\00:24:24.20
is actually very
effective and don't have to bend
00:24:24.23\00:24:26.73
over or get on the
ground to do it. Let's put our
00:24:26.93\00:24:29.04
hands behind the back,
exhale as you contract your
00:24:29.33\00:24:31.92
abs, then lean
forward and come up. Abdominal
00:24:32.04\00:24:35.76
still contracted, then
lay back, contract, bend over,
00:24:35.81\00:24:40.31
up, lay back,
contract, over, up and back,
00:24:41.04\00:24:47.97
contract, over, up and
back, contract, over, up,
00:24:48.91\00:24:56.26
and back, contract,
over, up, and back, contract,
00:24:57.17\00:25:03.13
over, up and back,
contract, over, up and back,
00:25:04.11\00:25:10.80
contract, over, up and
back, contract, over, up and
00:25:11.54\00:25:19.05
back, contract, over, up
and back, contract, over,
00:25:19.17\00:25:25.99
up and back, contract,
over, up and back, ten more.
00:25:26.69\00:25:32.91
There is 1 and 2, 3, 4,
5, 6, 7, 8, 9 and 10, good.
00:25:35.55\00:26:08.08
Let's turn and turn and
turn and turn, turn, five
00:26:09.03\00:26:22.56
more each way. There is 1
and 2, 3, 4, one more and 5.
00:26:22.60\00:26:38.33
Alright, ladies
good, we're all done.
00:26:38.79\00:26:40.27
I remember an 82-year-old
man, that came out to
00:26:43.43\00:26:44.94
our wellness program,
and he was in line to have
00:26:45.05\00:26:47.37
a quintuple bypass
surgery because his artery were
00:26:47.91\00:26:50.11
blocked up. Well he was
at our program he was just
00:26:50.33\00:26:52.85
there for two weeks during
that time this cholesterol
00:26:52.88\00:26:55.51
level dropped significantly
as did his triglycerides
00:26:55.64\00:26:58.52
and he went from walking
about 200 yards to walking
00:26:58.67\00:27:01.61
about 3 to 5 miles a
day. When he went back home
00:27:02.12\00:27:05.32
his surgeon came up to
him and said are you ready
00:27:05.84\00:27:07.68
for your surgery now and
he said, why do I need it?
00:27:07.79\00:27:11.07
I am walking 3 to 5
miles a day. My cholesterol is
00:27:11.64\00:27:14.16
low, my triglycerides
are low. I called this man
00:27:14.21\00:27:16.87
about a year later.
He was doing great, still
00:27:16.93\00:27:19.37
walking 3 to 5 miles a
day with no problems at
00:27:19.48\00:27:21.88
all. Truly he bypassed
the bypass. Heart disease
00:27:22.13\00:27:25.28
does not have to be a
death sentence for you.
00:27:25.49\00:27:26.94
Look to God in his
natural remedies and you can
00:27:27.43\00:27:29.71
expect great things if
you expect a miracle to
00:27:30.02\00:27:32.34
happen, look for it, because
it will. But do it for the
00:27:32.49\00:27:35.50
right reason. We want
to train for the glory of
00:27:35.60\00:27:37.64
God. Remember what the
Bible says, in Philippians
00:27:37.79\00:27:40.72
4:13, he promises that
we can do all things through
00:27:40.86\00:27:45.01
Christ who strengthen
us. Claim that promise.
00:27:45.08\00:27:47.94
God bless you. Keep exercising.
00:27:48.43\00:27:50.52
I look forward to
seeing you next time.
00:27:50.84\00:27:52.11