The following program
is designed to demonstrate
00:00:02.07\00:00:03.81
simple workouts that
you can use to improve your
00:00:03.84\00:00:06.28
health. Be sure to
consult your physician
00:00:06.31\00:00:09.84
beginning any exercise program.
00:00:09.87\00:00:12.11
One of the greatest
keys to workout success is
00:00:14.22\00:00:16.17
rest. But lot of
people don't even know what
00:00:16.20\00:00:18.74
it is. Stay
tune to find out next
00:00:18.77\00:00:21.11
on Body and Spirit Aerobics.
00:00:21.14\00:00:22.76
Hello, I am Dick
Nunez, Wellness Director of
00:00:50.69\00:00:52.49
Black Hills Health
and Education Center.
00:00:52.52\00:00:53.96
Welcome to Body
and Spirit aerobics.
00:00:53.99\00:00:56.61
Many years ago, I
used to be involved in
00:00:56.64\00:00:58.65
professional body
building and I used to
00:00:58.68\00:01:00.29
train up to seven days
a week, four hours a day
00:01:00.32\00:01:02.17
and I worked out
which such notables as
00:01:02.20\00:01:04.20
Arnold Schwarzenegger.
During my life, I found
00:01:04.23\00:01:07.09
that I was spending
away too much time working
00:01:07.12\00:01:09.15
out. I never did
do steroids, so I was
00:01:09.18\00:01:11.52
beating myself silly
way, body is also making
00:01:11.55\00:01:13.68
fantastic gains. As I
became a vegetarian and
00:01:13.71\00:01:17.26
got involved in the
Seventh-Day Adventist
00:01:17.29\00:01:18.62
church, I realized
that I could give my work
00:01:18.65\00:01:20.88
outstand a lot less
time. In fact year and a half
00:01:20.91\00:01:23.71
ago, I worked my bench
press up to 500 pounds,
00:01:23.74\00:01:26.60
292 pound body weight
and I was still a total
00:01:26.63\00:01:30.28
vegetarian, which is
little bit surprising to
00:01:30.31\00:01:32.54
most people. So, you can
really get great workouts
00:01:32.57\00:01:36.08
and make a lot of
gains, but I always tell people
00:01:36.11\00:01:38.93
my greatest key
to success was rest.
00:01:38.96\00:01:41.41
So, we are gonna
talk more about that as we
00:01:41.44\00:01:43.83
begin our workout. I
believe we're ready to
00:01:43.86\00:01:45.62
get started, helping
me out today will be Becky
00:01:45.65\00:01:47.80
Garber and my
daughter Brittany. Okay, we are
00:01:47.83\00:01:51.15
gonna start with some
loosening up, we shall
00:01:51.18\00:01:53.38
reach up and reach
and reach and reach and
00:01:53.41\00:02:00.44
reach, good reach
and reach and reach.
00:02:00.47\00:02:06.45
We gonna go ten more
each way, 1, and 2, and
00:02:06.48\00:02:15.57
3, and 4, and 5, 6,
7, 8, 9 and 10. Good.
00:02:15.60\00:02:33.79
Before we are gonna
try aerobic phase, we are
00:02:33.82\00:02:37.01
gonna start with the
pushups. So, go and now
00:02:37.04\00:02:39.29
get on the floors there
ladies. Becky wants to do
00:02:39.32\00:02:43.11
them on her knees,
Brittany just do regular
00:02:43.14\00:02:44.78
ones. We are gonna
go for 20, ready down
00:02:44.81\00:02:48.06
up, down up, down 3,
down 4, down 5, down 6,
00:02:48.09\00:02:58.20
down 7, down 8,
down 9, down 10, down 11,
00:02:58.23\00:03:07.11
down 12, down
13, down 14, down 15,
00:03:07.14\00:03:14.72
down 17, down
18, down 19, down 20.
00:03:14.75\00:03:24.58
Good job. Alright
anytime, we workup
00:03:24.61\00:03:28.69
muscle we wanna work
the intrinsic muscle as
00:03:28.72\00:03:30.91
well. In this case,
we just worked our chest,
00:03:30.94\00:03:33.14
so now we are gonna
try and workout the back
00:03:33.17\00:03:34.78
end. What we do is
gonna bend over, then
00:03:34.81\00:03:37.81
pull our shoulder
blades together and flare them
00:03:37.84\00:03:40.88
way out, pull
together and out, and together
00:03:40.91\00:03:45.66
and out, pull reach
out, and pull and reach out,
00:03:45.69\00:03:52.66
pull and out, and
pull and out, good.
00:03:52.69\00:03:59.10
Squeeze back reach
out, squeeze and reach,
00:03:59.13\00:04:05.11
squeeze and reach,
squeeze and reach, good
00:04:05.14\00:04:10.98
10 more, is 1, and 2
each way out, 3 take a
00:04:11.01\00:04:18.21
deep breathe as you
pull, 4, 5 breathe out,
00:04:18.24\00:04:22.78
6, 7, 8, 9, and 10,
good. Well, let's start warming
00:04:22.81\00:04:34.80
up for aerobic phase
and put your foot out, lift
00:04:34.83\00:04:38.39
the toe push
down, up down, up down,
00:04:38.42\00:04:43.94
up down, good.
We do these to avoid
00:04:43.97\00:04:48.45
shin splints, it's a
very effective exercise, you
00:04:48.48\00:04:52.04
want to get into
a walking program or
00:04:52.07\00:04:53.74
jogging program and
we don't want to get shin
00:04:53.77\00:04:56.17
splints, do this
exercise it will help you out.
00:04:56.20\00:04:58.66
And 10 more and 3, 4,
5, 6, 7, 8, 9, 10, switch
00:04:58.69\00:05:13.34
pull the toe up and up,
and up, 4, 5, 6, 7, 8, 9,
00:05:13.37\00:05:26.26
10. 1, 2, 3, 4, 5, 6,
7, 8, 9, 10. Now in this
00:05:26.29\00:05:40.92
position, you see the
calf, thus up in the toe
00:05:40.95\00:05:43.92
down, up and 3, 4,
5, 6, 7, 8, 9, 10 more.
00:05:43.95\00:05:56.81
1, 2, 3, 4, 5, 6, 7,
8, 9, 10. Switch over and
00:05:56.84\00:06:12.64
push up and up, and 3,
4, 5, 6, 7, 8, 9, 10 more.
00:06:12.67\00:06:25.06
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Alright, we gonna
00:06:25.09\00:06:38.72
start some cardio
now, first you start by
00:06:38.75\00:06:41.05
picking your leg up this
left, right, left, right,
00:06:41.08\00:06:47.61
you feel that
stretch some in quadriceps as
00:06:47.64\00:06:51.95
you loosen up, good,
left, right, left, right,
00:06:51.98\00:07:06.24
left, right, left,
right, left, right, left, right,
00:07:06.27\00:07:12.67
left, right, left,
right, 30 more seconds.
00:07:12.70\00:07:23.17
And 20 seconds.
Now we are down to 10,
00:07:42.92\00:07:43.89
9, 8, 7, 6, 5, 4,
3, 2, 1. Tailor step.
00:07:43.90\00:07:53.81
In the body, there is a
gland in the brain called
00:07:53.84\00:08:03.93
the pineal gland.
My charge getting dark
00:08:03.96\00:08:06.14
out tells us it's
the time go to sleep.
00:08:06.17\00:08:09.60
That's why during
the winter time we tended
00:08:09.63\00:08:12.34
to tired little
earlier as apposed to summer
00:08:12.37\00:08:14.82
when stage day life
for such a long time.
00:08:14.85\00:08:17.37
Just our is body
natural system and then is light
00:08:17.40\00:08:22.89
hit your eyelid this
is as if somebody turn
00:08:22.92\00:08:25.93
the light on, if you
are sleeping it wakes you
00:08:25.96\00:08:28.64
up, you know, your
eyes are closed, you know
00:08:28.67\00:08:31.53
the light is on,
when light comes in your
00:08:31.56\00:08:34.05
window in the
morning another chemical when
00:08:34.08\00:08:37.41
pineal gland wakes you
up. Lot of times people
00:08:37.44\00:08:40.43
ignore that, turn
over, pull covers over the
00:08:40.46\00:08:43.14
head, trying to go
back to sleep then they go
00:08:43.17\00:08:45.96
against the way the
body is made to function.
00:08:45.99\00:08:48.73
You may have heard
before that sleep before
00:08:48.76\00:08:52.94
midnight twice is
valuable to sleep after
00:08:52.97\00:08:55.44
midnight and that's
because when you are
00:08:55.47\00:08:57.94
working harmony
with pineal gland and get
00:08:57.97\00:09:00.25
that early sleep,
the maximum amount of
00:09:00.28\00:09:03.13
growth hormone is
released and we get
00:09:03.16\00:09:06.21
maximum amount of
recovery and it helps
00:09:06.24\00:09:08.79
us to get good
rest. One of the things it
00:09:08.82\00:09:13.17
hurts our rest is
when we eat before bed
00:09:13.20\00:09:15.62
because all we find
is insulin present in the
00:09:15.65\00:09:19.90
blood stream real
inhibit growth hormone responds,
00:09:19.93\00:09:24.29
so it's not a good
time to eat. Okay, we are
00:09:24.32\00:09:31.49
doing great. When I
pick up the pace here
00:09:31.52\00:09:35.00
in just the
moment, already right.
00:09:35.03\00:09:38.30
To those at home keep
you set your own pace,
00:09:38.33\00:09:50.57
okay let's pick it
up, we tend to use little
00:09:50.60\00:10:01.48
interval training
here or you go hard for a
00:10:01.51\00:10:04.76
minute that we back
it half and then we go
00:10:04.79\00:10:09.08
back and do it hard
again. Not the way we
00:10:09.11\00:10:22.76
talk, well it's
easier part, 25 seconds,
00:10:22.79\00:10:28.45
10 seconds. Walk it
out, good. Something
00:10:42.20\00:11:02.23
we find with rest is
some part to get your
00:11:02.26\00:11:06.42
pulse rate
below 50% and maximum.
00:11:06.45\00:11:08.89
We talk a lot on
the show with aerobic
00:11:08.92\00:11:12.55
training rate is
220-age in a 70 to 80% unless
00:11:12.58\00:11:18.30
you are on
sometime of medication like
00:11:18.33\00:11:19.79
beta-blockers then
you need to talk to your
00:11:19.82\00:11:21.89
physician and find out
what your training rate
00:11:21.92\00:11:24.22
should be, but for
those who are, not having that
00:11:24.25\00:11:30.08
problem, take 220
subtract your age, if
00:11:30.11\00:11:32.62
you are 50 years
old, gives you a maximum
00:11:32.65\00:11:34.60
heart rate of 170
then you should have be
00:11:34.63\00:11:37.50
under 50% of that,
you need good rest.
00:11:37.53\00:11:40.00
So that it will be
85. We want to get our
00:11:40.03\00:11:45.22
fat get good
rest. But for right now,
00:11:45.25\00:11:50.91
we need to kick
back and do again.
00:11:50.94\00:11:53.21
50 more seconds,
now we down to 35.
00:11:53.24\00:12:18.08
And 30, 25 and 20.
And 10, 9, 8, 7, 6, 5,
00:12:18.11\00:12:48.29
4, 3, 2, 1. Walk
it out, so typical
00:12:48.32\00:12:57.30
person has resting
pulse between 72 and 76,
00:12:57.33\00:13:00.32
let us give a lot of
variety or lot of range
00:13:00.35\00:13:03.65
get too high,
whenever we eat our pulse rate
00:13:03.68\00:13:07.66
goes up because we
need to work on digesting,
00:13:07.69\00:13:10.12
somebody smokes the
cigarette, pulse pie
00:13:10.15\00:13:13.21
jumps up to around
110, 120, high fat foods so
00:13:13.24\00:13:17.03
they will increase
the pulse rate to somebody
00:13:17.06\00:13:20.29
who lays around all
weekend, never exercises
00:13:20.32\00:13:23.42
what happens
then, soon they will get
00:13:23.45\00:13:25.72
rest. So they comeback
to work all tired usually
00:13:25.75\00:13:30.95
somebody is
laying around, watching
00:13:30.98\00:13:32.62
football games or we
can listen sitting around
00:13:32.65\00:13:35.99
around eating
broccoli and carrots and apples
00:13:36.02\00:13:38.10
and so forth, you
know chips and beer.
00:13:38.13\00:13:40.64
They come back
Monday morning and they are
00:13:40.67\00:13:43.68
tired and they can't
figure out why and they
00:13:43.71\00:13:46.11
talk to their more
active friend, they find out
00:13:46.14\00:13:48.55
that they have been
busy all weekend they
00:13:48.58\00:13:50.95
get there fund of
energy still. Second we do it
00:13:50.98\00:13:53.41
again, 45 seconds,
35, and 30 and now to our
00:13:53.44\00:14:33.89
last 20 or get in the
mist of our good aerobic
00:14:33.92\00:14:39.49
burning now, body fats
are being released again
00:14:39.52\00:14:43.39
feel it back at the
moment. And slow it back
00:14:43.42\00:14:53.09
down. So, our couch
potato who is constantly tired
00:14:53.12\00:14:57.88
goes into the doctor
and the doctor goes well,
00:14:57.91\00:15:01.52
you have got chronic
fatigue syndrome, was
00:15:01.55\00:15:05.00
that mean, well you tired often.
00:15:05.03\00:15:06.78
I already knew that,
but that's official, they
00:15:06.81\00:15:10.84
don't know what to do
about it. They know the
00:15:10.87\00:15:13.34
things like
fibromyalgia start coming in,
00:15:13.37\00:15:15.53
that's all because
the person who doesn't get
00:15:15.56\00:15:18.85
proper rest or don't
eat properly and if somebody
00:15:18.88\00:15:23.31
gets good rest,
somebody starts to get sick or
00:15:23.34\00:15:26.63
they feeling kind
of down, a good rest is
00:15:26.66\00:15:29.07
amazing. How back and
put you back up again,
00:15:29.10\00:15:31.37
15 more seconds and we
gonna pick it up again.
00:15:31.40\00:15:41.29
We're coming down
towards the end of it.
00:15:41.32\00:15:45.46
Well that's a good
thing or bad thing.
00:15:45.49\00:15:48.43
And it's reality of
life. Okay lets go and 50
00:15:48.46\00:16:02.73
more seconds, pick it
up, pick it up, pick it up,
00:16:02.76\00:16:06.87
sure you will get
lot of arm swing there,
00:16:06.90\00:16:12.34
you need to stop and
check your pulse do so,
00:16:12.37\00:16:20.96
try and use thumb side
of your wrist, where the
00:16:20.99\00:16:26.44
temple area as
apposed to the carotid artery
00:16:26.47\00:16:29.29
that you can help
it, you know, wanna pass
00:16:29.32\00:16:32.77
out, and also putting
pressure on the carotid
00:16:32.80\00:16:35.13
artery will actually
slow the heart. May be I'll
00:16:35.16\00:16:39.14
give you quite
accurate breath. Good, when we
00:16:39.17\00:16:55.67
get into regular
exercise what happens is our
00:16:55.70\00:16:59.31
heart becomes more
effective like pumping
00:16:59.34\00:17:01.39
blood through the
body since our heart is a
00:17:01.42\00:17:04.67
muscle needs to be
exercised just like any
00:17:04.70\00:17:07.29
muscle as it get
stronger, the stroke
00:17:07.32\00:17:10.11
volume improves.
So, what's I mean,
00:17:10.14\00:17:12.47
it means that your heart
will have to beat less to
00:17:12.50\00:17:17.92
will have to beat less
to blood. My resting pulse
00:17:17.95\00:17:22.16
rates about 48, 47 as
apposed to a normal 72
00:17:22.19\00:17:27.07
that's because
of all the exercise.
00:17:27.10\00:17:29.10
Without exercise, my
pulse rate wouldn't be
00:17:29.13\00:17:32.67
that low and when
your pulse rate is slow you
00:17:32.70\00:17:35.80
can do lot of
things and still be rested.
00:17:35.83\00:17:37.98
We're not resting
right now. Well working now.
00:17:38.01\00:17:45.34
Ready ladies kick in
gear. These girls are
00:17:45.37\00:18:03.86
doing great, having a
ride in there, 40 seconds
00:18:03.89\00:18:12.99
and 30, down to 15, 10,
9, 8, 7, 6, 5, 4, 3, 2, 1
00:18:13.02\00:18:52.09
good. Slow it up.
So, truly the more you
00:18:52.12\00:19:01.51
lay around, the less
rest you get. When you start
00:19:01.54\00:19:05.34
getting better in
decent time, getting up for a
00:19:05.37\00:19:08.07
decent time, have a
regular meal, schedule,
00:19:08.10\00:19:10.87
get good exercise,
what you find is you have
00:19:10.90\00:19:15.80
lot more energy then
you ever thought and when we
00:19:15.83\00:19:19.25
get proper rest that
changes a lot of things
00:19:19.28\00:19:22.16
in your life. Just a
way you feel about yourself,
00:19:22.19\00:19:24.56
the way you treat
other people and most of all
00:19:24.59\00:19:27.52
your relationship with
God will improve because
00:19:27.55\00:19:30.44
you will be so much more
alert and wanting to dive
00:19:30.47\00:19:34.58
into his word more and
more. Just watch, we can
00:19:34.61\00:19:45.87
do another one still,
we got to one more time,
00:19:45.90\00:19:51.79
are you ready
with attitude let's go,
00:19:51.82\00:19:54.96
50 more seconds, 35 and 30.
00:19:54.99\00:20:22.78
And 20, 10, 9, 8, 7,
6, 5, 4, 3, 2, 1, that's
00:20:22.81\00:20:52.40
better. Now you slow
it down. We're on the tail
00:20:52.43\00:21:01.14
end of our aerobic
workout down and pretty
00:21:01.17\00:21:06.00
soon, we will get to
rest. When people come
00:21:06.03\00:21:17.14
to our Wellness
Program, they have hypertension,
00:21:17.17\00:21:20.70
getting on the
regular workouts, amazing how
00:21:20.73\00:21:25.22
fast we see that
high blood pressure
00:21:25.25\00:21:27.00
normalizing. Now they get
that nice facial dilation,
00:21:27.03\00:21:32.76
the arteries rather
exercising and after
00:21:32.79\00:21:35.91
I stop before I
exercise the body and the body
00:21:35.94\00:21:39.24
can rest. Okay
ladies, we can go back to our
00:21:39.27\00:21:52.96
opening move left,
right, left, right, left, right,
00:21:52.99\00:21:57.39
left, right, left,
right, feel like I am trigging
00:21:57.42\00:22:03.87
through the snow,
good job 40 seconds
00:22:03.90\00:22:13.59
and 25 seconds 20, and
10. Okay walk it out nice
00:22:13.62\00:22:54.03
and easy best part of
the work, snowing is almost
00:22:54.06\00:23:03.14
over. Almost makes you
sad when you think it's
00:23:03.17\00:23:17.71
almost over doesn't
it? Almost, almost makes
00:23:17.74\00:23:21.01
you sad or cry.
Just a few seconds here,
00:23:21.04\00:23:29.75
we got a little
bit string work, now we
00:23:29.78\00:23:33.27
are doing
aerobics. Now we gonna do the
00:23:33.30\00:23:35.33
third portion of fitness
or we get into stretching
00:23:35.36\00:23:39.91
here in just a
moment. Always want to make
00:23:39.94\00:23:44.67
sure, we cool the
heart down with our body,
00:23:44.70\00:23:47.42
not just do a sudden
start. Okay, press your
00:23:47.45\00:23:54.31
heel down, start by
stretching your calf,
00:23:54.34\00:23:56.74
pull that 10 more
seconds 1, 2, 3, 4, 5, 6, 7, 8,
00:23:56.77\00:24:09.74
9, 10. Switch, first
heel down, then hold 10 more
00:24:09.77\00:24:21.27
seconds 1, 2, 3,
4, 5, 6, 7, 8, 9, 10.
00:24:21.30\00:24:31.72
Okay ladies, you use
as a post and stretch
00:24:31.75\00:24:34.37
your quadricep and
hold, 10 more 1, 2, 3, 4, 5,
00:24:34.40\00:24:47.67
6, 7, 8, 9, 10.
Switch hold it 1, 2, 3,
00:24:47.70\00:25:04.80
4, 5, 6, 7, 8, 9, 10,
just put out, up on the
00:25:04.83\00:25:14.12
heel, turn the back
leg, then bend to it,
00:25:14.15\00:25:15.12
stretch your
hamstring, pull that 1, 2, 3, 4,
00:25:15.13\00:25:26.62
5, 6, 7, 8, 9, 10.
Switch it on the heel
00:25:26.65\00:25:35.20
back leg bent knee
forward chest up and
00:25:35.23\00:25:40.84
hold 1, 2, 3, 4,
5, 6, 7, 8, 9, 10.
00:25:40.87\00:25:52.51
Step out to the side,
stretch inside of your
00:25:52.54\00:25:56.74
thigh and hold 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:25:56.77\00:26:12.68
Switch over and hold
okay 1, 2, 3, 4, 5, 6, 7, 8,
00:26:12.71\00:26:30.52
9, 10. Oh ladies
well done, thank you.
00:26:30.55\00:26:35.03
The good mode designed
us to rest, in fact you give
00:26:38.85\00:26:42.46
a 6 days of work and
one day just totally relax,
00:26:42.49\00:26:45.11
now we stop our Wellness
Class make sure you take
00:26:45.14\00:26:47.83
one day in seven to
really get total rest
00:26:47.86\00:26:50.65
that's so
important. When we go through
00:26:50.68\00:26:53.47
workouts, we're putting
a stress on our body, but
00:26:53.50\00:26:56.25
actually it's a
good stress, when you go
00:26:56.28\00:26:58.11
through that stress,
we find ourselves much,
00:26:58.14\00:27:00.40
much more able to
rest and rest effectively.
00:27:00.43\00:27:03.11
Often times when
people sleep they feel like,
00:27:03.14\00:27:06.27
well I didn't even get
a good night rest, they
00:27:06.30\00:27:08.30
wake up actually
feeling more tired than they do
00:27:08.33\00:27:10.15
before they were to
bed. Well what they do before
00:27:10.18\00:27:12.98
they go to bed can
have a lot to do with that.
00:27:13.01\00:27:14.59
But what is on their
mind when they go to bed,
00:27:14.62\00:27:16.95
also often times when
people eat they like to
00:27:16.98\00:27:20.67
eat and then go lay
down, take a nap, actually
00:27:20.70\00:27:23.94
that's one of the
major causes of senility,
00:27:23.97\00:27:25.51
it's not the time to
lay down. We don't want
00:27:25.54\00:27:28.29
to ask our
system, which is designed
00:27:28.32\00:27:29.40
straight up and down
to all sudden doing in the
00:27:29.43\00:27:31.32
recline position and
digest. So, we want to
00:27:31.35\00:27:33.72
get good rest, we
want to rest our system,
00:27:33.75\00:27:35.56
rest our bodies,
and spent time with God.
00:27:35.59\00:27:38.17
He is our maker, if
you do that we'll have much
00:27:38.20\00:27:41.16
better health and
inner into his rest.
00:27:41.19\00:27:42.94
Remember Philippines
4:13 says, I can do all things
00:27:42.97\00:27:46.87
through Christ,
who strengthens me.
00:27:46.90\00:27:48.59
God bless you, look forward
00:27:48.62\00:27:50.65
to see you next time.
00:27:50.68\00:27:51.65