The following program
is designed to demonstrate
00:00:04.14\00:00:05.11
simple workouts that you can use
00:00:05.12\00:00:06.09
to improve your health.
00:00:06.10\00:00:07.07
Be sure to
consult your physician
00:00:08.83\00:00:10.19
before beginning
any exercise program.
00:00:10.22\00:00:12.77
Cholesterol, what is
it? Is it a friend or foe?
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Is there really such
a thing as good or bad
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cholesterol and how does
it effect us when it comes
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to exercise? Find
out the facts next on
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Body and Spirit Aerobics.
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Hello, I am Dick Nunez,
Wellness Director at 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 going to
be talking about a topic
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that's somewhat controversial,
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it's
cholesterol. People often say,
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well my bad cholesterol
isn't very good. My good
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cholesterol, well that's bad.
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So, what does that all mean?
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In fact people are
really messed up when it comes
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to cholesterol. I
remember going out to dinner
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one time through a
Smorgasbord and there was
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a lady in front of me
and another lady was with her
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and she said oh, don't
get those olives they're high
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in cholesterol, and she
goes really, I didn't know
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they had cholesterol and
the other lady being quite
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the expert said oh
yes, they're very high in
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cholesterol. Well
cholesterol, is a fat
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soluble substance
synthesized by the liver.
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Now obviously olives
have no liver so they have no
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cholesterol. So, I
didn't know what to do.
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I didn't know if I
should leave them in darkness
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or try to evangelize
them. So, I tried to evangelize
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them and said excuse me
ladies, but olives really
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don't contain cholesterol.
They are high in fat,
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which will stimulates
production of cholesterol,
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but they themselves
have none. Thank you.
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It was all I got, But
they didn't even appreciate
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my insight. But, that
just shows a typical scenario
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of what we think
about cholesterol, we really
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don't know what it is.
So, I think we are ready to
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get started helping me
out today will be Andrew Hart,
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and my son Rick, so
lets get ready to have a good
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workout. We just start
with some arms circles.
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Up around and now
lets go the other way,
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up and around, up
and around, good and up
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and up and up and
up, five more times one,
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two three four, five. Okay.
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Left foot in front of
you, grab your right wrist with
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your left hand, pull back,
reach out, pull, and reach,
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pull and reach, pull
and reach, pull and reach,
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four, five, six, seven,
eight, nine, ten. Ten more,
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one, two, three, four,
five, six, seven, eight,
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nine, and ten, switch around.
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And grab and pull,
and pull, pull, pull,
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four, five, six,
seven, eight, nine; ten more,
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one, two, three,
four, five, six, seven,
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eight, nine and ten.
Good job. Alright let's
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warm up for aerobics.
Let's put our left foot
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out, lift the toe up,
push down, up and down,
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up and down, doing
this to warm up the front
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of the shin to
avoid any shin flints.
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There's eight, nine,
ten more, one, two, three,
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four, five, six,
seven, eight, nine and ten.
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Switch over and up and
up and up and up, five, six,
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seven, eight, nine,
ten more, one, two, three,
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four, five, six,
seven, eight, nine and ten.
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Now we're gonna press
the toe up and push and push
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and three, four, five,
six, seven, eight, nine,
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ten. One, two, three,
four, five, six, seven, eight,
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nine and ten. Switch it
around and push and push,
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three, four, five,
six, seven, eight, nine,
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ten more, one, two,
three, four, five, six, seven,
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eight, nine and ten.
Good. We will start our
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aerobic part by just
doing some sides steps and start
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very easy, just to get
the muscles loosened up.
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And we will get
more intensity here
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in just a few moments.
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Whenever we eat fatty food,
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it's essential that we
have a chemical component
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to break that
down. If you went to wash
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your frying pan, that
was full of oil with just
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water, you wouldn't
get very far. So, you have
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to have detergent to
cleanse that. That's what
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cholesterol is. Cholesterol
is produced by the liver.
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It goes to the gallbladder.
It's converted into bile
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salts and bile acids
and then it's like a soap
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dispenser, lead
back, here it comes.
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Lets make our steps bigger now.
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The two main
components are made up of high
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density life of
proteins and low density life of
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proteins. The LDL
is what's produced
00:07:04.73\00:07:08.06
to help the digestion
and simulation of fats,
00:07:09.37\00:07:12.65
so even though it has
the tab bad cholesterol
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that will be hard
press to think they would be
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healthy for us to
have no LDL cholesterol
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in our body. I
think we need to have
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a certain amount of it.
00:07:26.26\00:07:27.35
Okay, and shorten it up.
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Good. Bigger
steps, and shorten it up.
00:07:32.29\00:08:02.25
Dave, pick up the
pace a little bit.
00:08:08.79\00:08:11.44
And HDL cholesterol
is a cholesterol that's
00:08:11.47\00:08:14.90
somewhat on the other end
of the metabolic spectrum.
00:08:14.93\00:08:17.08
It's the one that's
taken out of the system,
00:08:17.57\00:08:19.74
the fats and the
excess cholesterol, so that's
00:08:19.77\00:08:22.86
where it gets the
tag, think cholesterol.
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The Framingham
study has shown that
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any cholesterol
level under 150 regardless
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of the HDL, LDL
ratio. Nobody has died
00:08:30.92\00:08:34.15
of coronary heart
disease yet. Okay,
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big steps now, big steps. Good.
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Okay, and shoulder back
down. Now lower exercise
00:08:51.88\00:08:56.58
is not lower total
cholesterol. It has
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been associated with
raising HDL cholesterol,
00:08:58.92\00:09:02.13
or diet on the other
hand, although it has
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very little affect on
HDL cholesterol, drops your
00:09:05.44\00:09:08.42
total cholesterol
level. Okay, pick up the pace.
00:09:08.45\00:09:17.75
Good. Quick feet.
Like my baseball coach used
00:09:21.80\00:09:28.78
to tell me,
quick feet, quick feet,
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quick feet.
Okay. Straight it out.
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Okay, I think it's
time to change up the pace
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here now. Okay, fellows
I like some jumping jacks.
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Ready, go. Good job.
Excellent. We're gonna
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go for one minute. Good.
Now if these are too hard
00:09:59.14\00:10:13.91
for you, then I
would suggest you continue
00:10:13.94\00:10:16.31
doing the side
steps like we were doing
00:10:16.34\00:10:18.12
until you can get to
a point, where you can
00:10:19.24\00:10:20.31
do this exercise.
To some this can be a
00:10:20.34\00:10:23.66
little uncomfortable
especially if they have
00:10:23.69\00:10:27.04
some arthritic
joints. It might be next
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to impossible. We
try and make programs
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to take care of all
people. Good, keep going.
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Well, I'll make sure
that we help these young men
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have good HDL
cholesterol levels.
00:10:46.26\00:10:49.18
Okay, step it out. 50
more seconds, 40 seconds,
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30 seconds, and 20.
Pick it up. 50 more seconds
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there, and 40, and 30,
25, and 20, 15, and ten,
00:12:04.22\00:12:43.47
nine, eight, seven,
six, five, four, three,
00:12:43.50\00:12:50.38
two, one. Good, slow
it down. So, if we think
00:12:50.41\00:12:57.52
of cholesterol as
detergent for the body.
00:12:57.55\00:12:59.55
Can help us understand
what it is, and often times
00:12:59.58\00:13:04.29
what happens is people
go from a high fat diet
00:13:04.32\00:13:07.55
to a no fat diet and
they switch back. Cholesterol
00:13:07.58\00:13:11.88
doesn't go down automatically.
00:13:11.91\00:13:13.15
So cholesterol is
going to the gallbladder and
00:13:13.18\00:13:15.67
waiting to convert in
bile salts and bile acids,
00:13:15.70\00:13:18.31
but it isn't needed.
So, what happens is that
00:13:18.34\00:13:21.69
cholesterol starts
to calcify and it forms
00:13:21.72\00:13:24.47
stones. So, when
the person goes back
00:13:24.50\00:13:26.94
to eating high fat
food they, oh, got a pain
00:13:26.97\00:13:30.99
right in my right side
of my abdomen. I wonder
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what that could be
other than having gallstones.
00:13:34.13\00:13:37.18
Ten more seconds
here. Okay, now we started
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jumping jacks and go.
50 seconds and 40, get down
00:13:52.62\00:14:14.49
fellows, 30 seconds
and 25. Good. We're looking
00:14:14.52\00:14:29.39
great. 20. 15, and ten,
nine, eight, seven, six,
00:14:29.42\00:14:46.83
five, four, three,
two, one. Side to side.
00:14:46.86\00:14:53.40
This will allow the
heart to keep going and blood
00:14:58.47\00:15:00.82
to keep circulating,
that's a little less
00:15:00.85\00:15:03.70
intensive then what
they just finished doing.
00:15:03.73\00:15:05.65
Okay, lets stride it
out. Big step. Good, good,
00:15:15.25\00:15:21.15
big step. When one eats
a lot of things like fresh
00:15:21.18\00:15:28.83
fruit, which have a lot
of fiber, it helps push out
00:15:28.86\00:15:32.99
excess fats and cholesterol
out of the intestine.
00:15:33.02\00:15:37.47
Cholesterol has the
ability to be reabsorbed back
00:15:37.50\00:15:39.79
to the large
intestine. The plant sterols
00:15:39.82\00:15:43.49
which are similar
in chemical structure
00:15:43.52\00:15:45.66
to cholesterol will
block that re-absorption and
00:15:45.69\00:15:48.90
carry it right out.
So, that is why having
00:15:48.93\00:15:54.57
a nice vegetarian type
plant-based diet will help
00:15:54.60\00:15:59.12
lower the cholesterol.
Shorten it up. Also we
00:15:59.15\00:16:03.63
find it's getting out in
the sunshine, will convert
00:16:03.66\00:16:07.38
cholesterol to Vitamin
D. And that certainly is a
00:16:07.41\00:16:10.25
healthy thing to do.
So, getting regular sunshine
00:16:10.28\00:16:13.21
will be very effective
in helping you lower total
00:16:13.24\00:16:15.60
cholesterol. It's
unusual to see 70 to a 100 point
00:16:15.63\00:16:23.64
drop within a two week
time period and 150 point
00:16:23.67\00:16:27.32
drop in three weeks
time period, so incredible
00:16:27.35\00:16:30.75
things happen with a
healthy diet. Big steps
00:16:30.78\00:16:37.51
now. Okay, and
small steps. Good. We got
00:16:37.54\00:16:59.45
one more minute here. Big steps.
00:16:59.48\00:17:05.28
And small steps. And
down to 20. Big steps.
00:17:18.49\00:17:34.70
Okay. We'll start
jumping rope. Now if you can't
00:17:51.19\00:17:55.48
get off the ground.
You can still do a modified
00:17:55.51\00:17:58.23
version of this by
just keep your feet planted
00:17:58.26\00:18:00.54
and just roping down
the toes, and as you get
00:18:00.57\00:18:02.91
better, you start
coming up and down.
00:18:02.94\00:18:05.93
35 seconds. 30 seconds.
20 seconds. 15. ten, three,
00:18:17.38\00:18:50.65
two, one. Step it
out. We are coming towards
00:18:50.68\00:19:06.17
the end. But we
are not there yet.
00:19:06.20\00:19:10.89
Twenty five more
seconds. Twenty. Fifteen. Ten.
00:19:10.92\00:19:43.61
Three, two, one. Give
me one set of ski jumps,
00:19:49.99\00:19:53.50
side to side. Go. Good
job, good job. And go for
00:19:53.53\00:20:01.28
one minute here.
Fifty seconds. Forty five,
00:20:01.31\00:20:09.50
and forty. And thirty
five. And thirty. Good,
00:20:12.12\00:20:27.76
good, good. And
twenty. And ten, nine, eight,
00:20:27.79\00:20:45.04
seven, six, five,
four, three, two, one. Step
00:20:45.07\00:20:52.67
it out. Pulse rate
should be clipping along now.
00:20:52.70\00:21:01.41
Fats being metabolized,
we just feel those HDL
00:21:05.40\00:21:08.67
cholesterols being released.
00:21:08.70\00:21:10.03
Good. Twenty five.
Fifteen. Ten, nine, eight,
00:21:22.83\00:21:45.15
seven, six, five,
four, three, two, one. Side
00:21:45.18\00:21:52.30
and side. Big steps.
Way out. Way out. Way out.
00:21:52.33\00:22:12.22
Step, step, left, right,
left, right, left, right,
00:22:12.25\00:22:19.14
left, right, left,
right, left, right, left, right,
00:22:19.17\00:22:26.16
left, right, left,
right, left, right, left.
00:22:26.19\00:22:32.27
Twenty seconds. Fifteen.
Ten, nine, eight, seven,
00:22:32.30\00:22:45.75
six, five, four,
three, two, one. Slow it down.
00:22:45.78\00:22:52.30
Good. Slow it down. This
is the favorite part of the
00:22:53.49\00:23:00.16
workout everybody
likes. Cool down time.
00:23:00.19\00:23:03.17
So this is the part,
where our heart starts
00:23:03.20\00:23:06.09
to slow down and let
our muscles be part of that
00:23:06.12\00:23:08.75
action. Instead of
you stopping abruptly,
00:23:08.78\00:23:11.05
which can put a
stress on the heart. We want
00:23:11.08\00:23:13.70
to slow it down
gradually. But the legs you use
00:23:13.73\00:23:17.66
to help that circulation.
A lot of good breaths
00:23:18.44\00:23:22.18
in through nose,
out through the mouth.
00:23:23.66\00:23:26.02
A lot of oxygen in
there. Good. We are going to go
00:23:28.58\00:23:39.84
for about one more
minute, finished the cool
00:23:39.87\00:23:42.78
down phase. Slowing it
down. Slowing it down nice
00:23:42.81\00:23:46.61
and relaxed. Nice
gentle move. Good, fellows
00:23:46.64\00:23:51.00
good. Fifty more
seconds. And forty. Thirty five.
00:23:51.03\00:24:18.71
And thirty. Twenty five.
And twenty. Eight, seven,
00:24:22.27\00:24:46.16
six, five, four,
three, two, one. Let's step
00:24:46.19\00:24:54.48
out to the side, and
just stretch. You guys
00:24:54.51\00:24:58.54
earned it, you did
good. Ten more seconds. One,
00:24:58.57\00:25:05.22
two, three, four, five,
six, seven, eight, nine, ten.
00:25:05.25\00:25:13.67
Shift over. And hold
that. One, two, three, four,
00:25:13.70\00:25:23.81
five, six, seven,
eight, nine, ten. Good job.
00:25:23.84\00:25:31.09
Press the heel to the
ground. Stretch your calf.
00:25:31.12\00:25:34.94
Hold that. Ten more
seconds. One, two, three,
00:25:37.97\00:25:43.81
four, five, six, seven,
eight, nine, ten. Switch,
00:25:43.84\00:25:51.78
put your heel to the
ground. And hold that.
00:25:53.46\00:25:58.18
And one, two, three,
four, five, six, seven, eight,
00:26:03.15\00:26:11.05
nine, ten. Good job.
Okay, let's just end up
00:26:11.08\00:26:15.48
with some trunk
turns. Just to finish that
00:26:15.51\00:26:18.73
relaxation. Let's
go, five more each way.
00:26:18.76\00:26:32.63
Here is one, two,
three, four and five. Good.
00:26:32.66\00:26:46.79
Alright. Thanks a lot fellows.
00:26:46.82\00:26:49.00
There is no magic
answer to lowering your
00:26:50.67\00:26:52.52
cholesterol. The fact of
the matter is there is no
00:26:52.55\00:26:55.16
recommended dietary
allowance for cholesterol.
00:26:55.19\00:26:57.18
You don't need to
eat any. So when you eat
00:26:57.21\00:26:59.81
lot of fat, that's
going to stimulate production,
00:26:59.84\00:27:02.09
but as well. If you're
not putting cholesterol in
00:27:02.12\00:27:04.10
your body then you're
going to be lowering your
00:27:04.13\00:27:06.61
cholesterol automatically.
Also we find that some
00:27:06.64\00:27:09.89
foods if they're taken
in their natural state such
00:27:09.92\00:27:12.30
as nuts are very good
for you. Where if they're
00:27:12.33\00:27:14.57
processed and dry
roasted, then they are not
00:27:14.60\00:27:16.23
so good. We want to eat
our food as natural state
00:27:16.26\00:27:19.17
as God has prepared it
for us. And if claim his
00:27:19.20\00:27:21.61
promises and do you
things for his glory,
00:27:21.64\00:27:23.48
we'll see great things
happen. Not only to our
00:27:23.51\00:27:26.00
cholesterol level but
our entire life. It's my hope
00:27:26.03\00:27:29.10
that everybody here will
take the hint. And have a
00:27:29.13\00:27:31.90
healthy diet and get
in a good regular exercise
00:27:31.93\00:27:34.49
program. 'Cause that will
certainly help you as well.
00:27:34.52\00:27:36.83
But remember you do
it for the right reason.
00:27:36.86\00:27:38.90
Don't do it yourself.
But do it to glorify God.
00:27:38.93\00:27:41.90
Glorify God with
your body and claim your
00:27:41.93\00:27:43.91
promise of Philippians
4:13, I can do all things
00:27:43.94\00:27:46.79
through Christ,
who strengthens me.
00:27:46.82\00:27:48.74
God bless you and I look forward
00:27:48.77\00:27:50.63
to seeing you again.
00:27:50.66\00:27:51.80