The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program
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Heart disease is
still the number one killer
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in our society,
fortunately there are
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some things we can do
about it exercise is part
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of that equation, find out more
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next on Body
and Spirit aerobics.
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Hello, I am Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit aerobics.
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Heart disease is
still the number one killer
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in today's society,
fortunately there are
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some things you can do about it,
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you get on a
good regular exercise
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program and of
course watch what you eat,
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you can still expect to
have a good healthy life.
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We are going to talk
more about that as we
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get into our program
and this program will be
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modified just a little
bit because of the topic
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we are dealing
with, our aerobic workout
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wouldn't be quite
as long because we want
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to encourage people
to get into our program
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and just start
slowly and then work up
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from there. So
helping me out today will be
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Richard and Janet,
couple friends of mine
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from the Black
Hills Health and Education
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Center and we are
going to start out by
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turning the upper
body, because anytime we
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deal with exercise,
we still want to work the
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whole body and that
will help our heart.
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So let's start by
just some easy arm swings
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and this is just a
loosening up exercise,
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we are not straining at all
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and during our workout today
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we are going to
be focusing on ranger
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motion exercise, we
are not going to be doing
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any straining so
you won't have to worry
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or your doctor
won't have to worry,
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one of the two.
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We are going to just
take it nice and easy
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because you can
always have more to exercise.
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There is a
progressive endeavor but if you
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start too hard
you can regret it.
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Okay, lets go up and
around the other way now
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nice and gentle, up
and around, up and around,
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up and around and lets
go about five more times,
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there is three,
two more and last one.
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Okay, alright are we ready.
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Okay, we are
going to get like we are
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in a press position here,
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we are going to
push out and bring your
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hands together,
bring it back and push out,
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bring it back and push out
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and while we're doing this,
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we're working on
the chest muscles,
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because the
muscles will work on that
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pressing motion
and then by bringing it
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together at the
end, then we maximize the
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contraction of
the pectorals muscles
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which are the
muscles of your chest.
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We're also gonna be
getting a little bit
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of shoulder work
in here, because we're
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having to hold our arms up
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and we are going to do
about 10 more of these.
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This is again, just
giving you the range
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of motion for the muscles
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and any range of
motion will be beneficial,
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especially if
you've been doing nothing,
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this will definitely
help you out and get you
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started in the right direction,
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then you can progress from here,
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three more times, here's one,
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press out, two,
last one, press, three.
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Lets stretch those muscles,
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lets put our
hands behind our head
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and lets push our
elbows back as far as we can.
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And while you're doing that,
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we should feel it stretch
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in the chest region here.
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Okay, now from
there give yourself a hug,
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reach your arms as
far around you as you can
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and give
yourself a nice big hug,
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good Janet you
like yourself a lot,
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you can get a hold
of yourself pretty well.
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Richard doesn't
like himself quite
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as much as Janet
does. Okay. Okay.
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Put your hands
behind your head again
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and push it back
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and stretch the chest again.
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Actually Richard and Janet,
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you guys kind of know
each other, don't you?
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Yes. They have been married
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for a couple of years now.
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39. 39, good for you.
Okay and bring it across
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October 5. You are five,
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you got married at five years
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old huh! Lets see if
everybody believes that.
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Write your
letters in care of Richard
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and Janet Nelson to 3ABN.
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Okay, relax, now
lets work the upper back,
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we are going to do
it by squatting down
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just a little bit,
bending over at the waist,
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reach out and pull
back, reach out and pull,
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reach out and pull,
as you're doing this one,
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concentrate on
squeezing your shoulder blades
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together, reach out,
squeeze back, reach out,
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squeeze back, reach
out, squeeze back, reach out
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and squeeze,
reach out and squeeze,
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out and squeeze. The
upper back is one of the
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main areas of the
upper body that needs to be
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focused on and
that's one that's probably
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neglected the most
and that's too bad,
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especially for women,
it's vital that they work
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the upper back area.
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Okay, let's do
about ten more of those,
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pull way back,
reach way out, way back
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and out, there's three and out
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and four and out and five
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and out, six and
out, seven and out,
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three times more
and pull and pull,
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good, lets
stretch those muscles,
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bring an arm up over your head.
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Grab a hold with the opposite
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arm and stretch it.
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Should feel the
pulling right through
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here Janet. Alright,
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hold it for
about five more seconds
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and let's switch
to the other side,
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while you're doing
the stretches you don't
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want to be
straining, just want to give
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yourself a nice
comfortable stretch
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and you want to hold it between
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10 and 20 seconds for the sake
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of the program
here, we usually stay
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around ten seconds.
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Alright, go
ahead and let it down.
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Now, lets do some shoulder work
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and we are going to do lateral
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raises with no weight.
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Okay, we're just
going to bring our hands
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in front of us,
as if we have weights
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we are going to
bend it over at the waist
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just a little bit,
raise your arms up,
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come down and up and down,
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and up and
down, and up and down,
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raise up and raise and raise,
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act like you got dumbbells
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in your hands folks
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and raise them
up, raise them up,
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then you want to
turn your thumbs down
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just a little bit at the top,
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coming down
together and turn them down
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at the top and up,
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I learned how to
do lateral raises from
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Arnold Schwarzenegger himself.
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Oh! Yes, for
those who don't know
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governor used to
actually lift weights.
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Okay and up and up
and he said you want
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to act like
you're dumping some water
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out, which you have like a glass
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or a pitcher in your hand and
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you should be able
to dump it out the top.
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Lets go about ten more,
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even though there is
no weight you might find
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yourself feeling it
and five more times,
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and two more. Alright.
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now lets stretch those muscles,
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the way we are going to do that
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is we are going to
bring one arm across
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the body and put
your arm in behind there
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and pull and you
should feel that stretch
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in your shoulder area.
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Alright, now lets
go the other direction,
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reach it across,
put your hand in behind
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and give it a good steady pull,
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feeling your
shoulder. Yeah. Richard?
00:08:04.80\00:08:06.77
Yeah. Alright,
and now lets go ahead
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and relax. Now, we are going
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to do a curl
action, we are going to
00:08:13.13\00:08:14.33
act like we have
a bar in our hand,
00:08:14.36\00:08:15.75
we're just going
to curl up and down,
00:08:16.41\00:08:18.13
curl up and down, curl and down
00:08:18.93\00:08:22.19
and curl and down
and curl and down,
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if you want to use
weights at home you can,
00:08:27.29\00:08:29.34
but if you have been
experiencing any type
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of heart pumps or
blood pressure pumps
00:08:32.52\00:08:34.73
or any type of
risk factors in that way
00:08:34.76\00:08:35.73
or if you're just beginning,
00:08:37.01\00:08:38.08
this is a good
way of doing it too,
00:08:39.10\00:08:40.11
you are just
using no weight at all
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but you are still
doing the range of motion
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and the range of
motion will get you
00:08:44.65\00:08:45.77
ready for
progressing in your exercise.
00:08:45.80\00:08:47.97
But any moment
you do is going to be
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beneficial for
you, because even as
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we are doing it, we
are still contracting
00:08:55.32\00:08:56.66
the muscles or
making them work and granted
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there is a much resistance here,
00:09:00.76\00:09:03.13
but the thing I try
and get cross the people
00:09:05.12\00:09:06.55
all the time is
they think just because
00:09:06.58\00:09:08.54
they work hard
that they don't need
00:09:08.57\00:09:10.29
the exercise at
all, but working hard
00:09:10.46\00:09:12.30
isn't going to take
your muscles through
00:09:12.33\00:09:13.72
a range of motion, they only get
00:09:13.75\00:09:15.72
you strong enough
to do the activity
00:09:15.75\00:09:17.16
that you are doing.
00:09:17.19\00:09:18.16
Okay, lets go five more times,
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and two more, squeeze up.
00:09:24.59\00:09:26.87
Okay, now we are
going to do the triceps,
00:09:28.47\00:09:30.56
the way we're
going to do that is
00:09:31.15\00:09:32.12
we're going to bend
over at the waist again
00:09:32.13\00:09:33.10
like we did for our upper back.
00:09:33.11\00:09:34.65
This time we are
going to get ourselves
00:09:35.31\00:09:36.28
kind of in a
chicken wing position here,
00:09:36.29\00:09:38.28
you are going to
feel a little silly,
00:09:39.17\00:09:40.14
but that's the way it goes
00:09:40.15\00:09:41.21
and we are
going to kick the arms
00:09:41.68\00:09:42.72
back, kick them
back, kick them back,
00:09:42.75\00:09:46.22
its like we are
getting ready to go
00:09:47.46\00:09:48.43
on the ski slopes,
00:09:48.44\00:09:49.41
I never skied before
but I guess I can imagine
00:09:50.05\00:09:53.31
people having to
get in this position.
00:09:53.34\00:09:54.85
You ever skied
before Janet? Yes.
00:09:55.67\00:09:57.18
Okay, is this similar?
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Okay, try and keep
your elbows on one spot
00:10:00.40\00:10:02.26
keep your elbows
locked in one spot
00:10:03.11\00:10:04.63
and push your arms
way out till they go
00:10:04.66\00:10:06.35
totally straight
and then back and back
00:10:06.38\00:10:09.76
and back, push
back and push and push,
00:10:11.32\00:10:16.41
we are going to do ten more,
00:10:16.44\00:10:17.41
way out, push it
back, push it back,
00:10:17.42\00:10:21.03
push it back, flex your triceps
00:10:22.12\00:10:24.30
and flex and flex
and flex and flex,
00:10:25.20\00:10:30.76
two more times, push and push.
00:10:30.79\00:10:33.86
Okay, now we are going to start
00:10:33.89\00:10:35.80
doing our aerobic
exercise, we are gonna
00:10:35.83\00:10:38.37
start very gently,
we are going to start
00:10:38.40\00:10:41.01
by putting our
hands on our hips,
00:10:41.04\00:10:42.35
we are going to
do some side lunges,
00:10:42.76\00:10:43.94
when we come
back, step the other way
00:10:45.07\00:10:47.05
and back and step
and back and step.
00:10:47.82\00:10:51.72
Okay and keep
going, I will watch
00:10:52.63\00:10:54.16
your form here, try
not to get stepped down
00:10:54.19\00:10:57.76
as I come over here.
00:10:57.79\00:10:58.76
We are going to
start very gentle,
00:11:02.01\00:11:03.28
going to warm the heart up,
00:11:04.21\00:11:05.18
the heart wants to be warmed up,
00:11:05.19\00:11:06.73
if you try and go too quickly
00:11:06.76\00:11:08.46
with aerobic
exercise you can create
00:11:09.26\00:11:11.49
an arrhythmia of your heart,
00:11:11.52\00:11:12.73
which makes you feel like you're
00:11:12.76\00:11:14.47
skipping a beat,
because you're getting a
00:11:14.50\00:11:15.80
premature signal
some place and they call
00:11:15.83\00:11:18.19
them premature
ventricular contractions.
00:11:18.22\00:11:20.18
And so we don't want that,
00:11:20.78\00:11:21.75
so we are going
to just start nice
00:11:21.76\00:11:22.97
and gradual, let
the heart warm up.
00:11:23.00\00:11:24.95
Now people find when
they do aerobic exercise
00:11:25.35\00:11:27.70
that the first
couple minutes are the most
00:11:27.73\00:11:29.79
difficult, until
their body starts to get
00:11:29.82\00:11:31.90
warmed up. Richard and Janet,
00:11:31.93\00:11:33.57
I know you like to walk a lot
00:11:33.60\00:11:34.83
have you ever noticed that,
00:11:34.86\00:11:35.83
when you do your walking,
00:11:35.84\00:11:36.81
the first couple of
minutes can be difficult,
00:11:36.82\00:11:38.46
but then as you
get into the rhythm
00:11:38.99\00:11:40.32
of your walk then
it becomes much easier
00:11:40.35\00:11:42.41
and part of that
is because of the fact
00:11:42.44\00:11:44.02
that your body
is a bio-mechanism
00:11:44.05\00:11:45.99
that needs to get
into a aerobic oxygen
00:11:46.02\00:11:48.78
burning mode, it
takes a couple of minutes
00:11:48.81\00:11:50.66
to get that
system kicked into gear
00:11:50.69\00:11:52.62
and once it gets kicked in,
00:11:52.65\00:11:54.12
the body will go
release the grease
00:11:54.15\00:11:56.04
and they'll start burning fats
00:11:56.07\00:11:57.90
and everything was working good.
00:11:57.93\00:11:59.65
Alright, that looks good.
00:12:01.97\00:12:02.94
Now we are going to change that
00:12:05.13\00:12:06.10
and we are going to
step in place gently,
00:12:06.11\00:12:07.69
okay, just nice and
gently, step in place.
00:12:08.13\00:12:11.27
We'll try and give
various motions here,
00:12:11.30\00:12:13.23
okay lets go
ahead and let the arms
00:12:13.26\00:12:14.73
swing as we do it.
00:12:14.76\00:12:15.73
Not too fast, we
just want it nice,
00:12:19.60\00:12:21.25
steady rhythmic activity.
00:12:21.28\00:12:22.97
Now for those at home you can go
00:12:23.00\00:12:25.04
faster in this if you want to,
00:12:25.07\00:12:26.35
but we have to
realize that people
00:12:26.38\00:12:29.03
watching this are
gonna be in various
00:12:29.06\00:12:30.45
states of
exercise, a lot of programs
00:12:30.48\00:12:33.35
that people will
see on television
00:12:33.38\00:12:35.42
for exercise are
designed for one speed
00:12:35.45\00:12:37.63
and one speed only
and that's 20 years old
00:12:37.66\00:12:40.06
and extremely fit, not obese
00:12:40.09\00:12:41.61
and away somewhere, but we know
00:12:41.64\00:12:43.77
that's someone's
reality because there are
00:12:43.80\00:12:45.11
a lot of people
who had started doing
00:12:45.14\00:12:47.02
Body and Spirit and
Body and Spirit aerobics
00:12:47.05\00:12:49.45
who have been in
their 80s or even their 90s
00:12:49.50\00:12:51.23
who have
basically given up in life
00:12:51.26\00:12:52.81
and they started
doing this and go wow,
00:12:52.84\00:12:54.26
I feel like a new
person. Didn't realize
00:12:54.29\00:12:56.48
they could do an
exercise program.
00:12:56.51\00:12:57.96
Okay, lets do
another transition move,
00:12:59.49\00:13:01.82
lets go do a
lunge, we are not gonna
00:13:01.85\00:13:03.91
go into a deep
lunge, we are just going
00:13:03.94\00:13:05.05
to step out and
come back, step out,
00:13:05.08\00:13:08.38
come back, step out and back.
00:13:09.08\00:13:11.93
Lunges are a good
movement, but we are
00:13:12.94\00:13:14.87
not going to go
very deep because we are
00:13:14.90\00:13:16.96
assuming if somebody's got some
00:13:16.99\00:13:18.16
cardiovascular
problems, they probably
00:13:18.19\00:13:20.03
haven't been
doing a lot of exercise.
00:13:20.06\00:13:21.43
So on this kind
of a modified lunge,
00:13:21.46\00:13:23.57
the one thing
you want to make sure
00:13:23.60\00:13:25.20
of is that your
knee never goes past your
00:13:25.23\00:13:27.17
foot, very
important, we try and emphasize
00:13:27.20\00:13:30.48
that every single
time that we ask somebody
00:13:30.51\00:13:32.95
do leg exercises,
have proper position
00:13:32.98\00:13:35.55
of the foot, keep your chest up,
00:13:35.58\00:13:39.37
very important,
there is an old saying
00:13:40.48\00:13:43.21
that you want to
keep the xiphoid process,
00:13:43.30\00:13:45.10
which is the
little bony protuberance
00:13:45.13\00:13:46.76
at the bottom of your sternum up
00:13:46.79\00:13:48.57
as high as
possible and if you have
00:13:48.60\00:13:50.50
that in proper
position then you are
00:13:50.53\00:13:52.33
in proper position
to do all exercise.
00:13:52.36\00:13:54.02
So we want the chest up,
00:13:54.05\00:13:55.59
that helps us to breath
00:13:56.21\00:13:57.21
and that's a important
part of exercise as well,
00:14:00.29\00:14:01.83
especially since
aerobic exercise is defined
00:14:02.63\00:14:04.98
as training with oxygen.
00:14:05.01\00:14:07.33
And it can be really
anything and it's just a
00:14:12.50\00:14:14.52
rhythmic activity
of a major muscle group
00:14:14.55\00:14:16.40
and so we are going to
be sitting on the legs,
00:14:16.43\00:14:18.47
we also do programs for people
00:14:19.71\00:14:21.72
who cannot use
their legs and we do some
00:14:22.94\00:14:25.29
upper body aerobic
programs, which are
00:14:25.32\00:14:28.37
a little more
difficult, but when you can't
00:14:28.40\00:14:30.64
use your legs,
you have no choice.
00:14:30.67\00:14:32.74
I have a lady who
I worked very closely
00:14:36.66\00:14:38.09
with as you folks
know who has polio
00:14:38.12\00:14:40.76
and so she has no
choice but to use her
00:14:41.36\00:14:42.96
upper body to do
her aerobic exercise.
00:14:42.99\00:14:45.33
Okay, lets go
back to stepping again,
00:14:46.03\00:14:47.92
just step in place.
00:14:49.07\00:14:50.04
Now, we are changing
it out, mainly just for
00:14:53.08\00:14:54.35
the fact, it helps
break the monotony of a
00:14:54.38\00:14:56.59
movement,
sometimes we will just stay
00:14:56.62\00:14:58.93
with one motion
like we did a program
00:14:58.96\00:15:00.60
for those who
are visually impaired
00:15:00.63\00:15:02.26
and it was very
beneficial just to stay
00:15:02.29\00:15:03.77
with motion,
but most of the time
00:15:03.80\00:15:05.74
when they are
going through the various
00:15:05.77\00:15:06.93
transitions of
motions, we are doing it mainly
00:15:06.96\00:15:09.33
just to break
the monotony of going
00:15:09.36\00:15:10.86
in one spot and one
time and we as Americans
00:15:10.89\00:15:13.48
especially like to be
entertained, it's kind
00:15:13.51\00:15:16.28
of the, what I
call the Sesame Street
00:15:16.31\00:15:17.97
mentality, because
the visions are flashing
00:15:18.00\00:15:21.16
so quickly and so
we like to have things
00:15:21.19\00:15:23.17
in front of us, we
like to have television
00:15:23.20\00:15:24.85
monitors and
television screens and programs
00:15:24.88\00:15:27.20
and even now
there are some bikes
00:15:27.23\00:15:28.89
that have the
Internet right there,
00:15:28.92\00:15:30.54
so somebody can
be on a exercise bike
00:15:30.57\00:15:33.14
and be online at the same time.
00:15:33.17\00:15:34.90
So we get more and more spoiled
00:15:35.46\00:15:37.21
all the time, when
you get right down to it,
00:15:37.24\00:15:39.85
swimming and walking
and jogging have been
00:15:40.60\00:15:42.36
around for a long
time and they are still the
00:15:42.39\00:15:44.20
best exercises out
there, however it's hard to
00:15:44.53\00:15:47.19
swim and be on your
computer at the same
00:15:47.22\00:15:49.06
time, but if
somebody masters that,
00:15:49.09\00:15:51.10
they probably have a
great invention there.
00:15:51.13\00:15:52.65
Okay, now lets go
into a squat position,
00:15:52.68\00:15:54.74
okay we are not
going to go very deep,
00:15:55.96\00:15:57.16
we're going to keep the chest up
00:15:58.48\00:15:59.45
and we are going
to squat up and down,
00:16:00.64\00:16:01.78
we are still working our legs
00:16:04.90\00:16:05.96
and we are starting
to do one of the most
00:16:07.00\00:16:08.21
important motions you can do
00:16:08.24\00:16:09.56
and that's a squat
motion, you don't want
00:16:10.38\00:16:12.60
to lose the ability
to squat 'cause if you do
00:16:12.63\00:16:15.15
and somebody is
going to have to help you
00:16:16.51\00:16:17.65
just to stand up again.
00:16:18.73\00:16:19.70
One of the things
that happens to people
00:16:21.99\00:16:23.84
as they get older as
they lose the ability
00:16:23.87\00:16:26.22
to move very well
and if they fall down
00:16:26.77\00:16:30.04
its hard for them
to get back up again.
00:16:30.90\00:16:32.40
I think its safe
to assume that Richard
00:16:33.72\00:16:35.05
and Janet if you
fall down you both
00:16:35.08\00:16:36.20
can get up still. So,
but there comes a time
00:16:36.23\00:16:39.57
sometimes when
people cannot and then they
00:16:39.60\00:16:41.97
have no choice but to
go off to a nursing home
00:16:42.00\00:16:45.33
or some type of
assisted care, because their
00:16:46.00\00:16:48.40
family members are
afraid that if something
00:16:49.12\00:16:50.77
happens to them
or if they fall down,
00:16:50.80\00:16:52.68
what are they gonna do.
00:16:53.47\00:16:54.44
So squatting is a great
exercise, that works the
00:16:56.74\00:16:59.42
gluteus maximus
muscles, which are the
00:16:59.45\00:17:01.73
biggest strongest
muscles of the body.
00:17:01.76\00:17:03.38
Again we are not
squatting very deeply,
00:17:04.23\00:17:05.82
you can go down deeper,
but this is a good start
00:17:06.44\00:17:10.46
and also if we go too
deep, we won't be able
00:17:11.46\00:17:13.17
to do that many
repetitions, where again
00:17:13.20\00:17:15.00
our goal right
now is to do aerobics,
00:17:15.03\00:17:16.87
not so much just to
train the lower body.
00:17:17.98\00:17:19.48
Okay Janet push
the hips back just
00:17:22.41\00:17:23.73
a little more as
you're squatting,
00:17:23.76\00:17:24.73
there you go, want to
keep the chest up again,
00:17:24.74\00:17:27.28
you can bend a little
bit the waist, but you want
00:17:27.31\00:17:29.80
to keep your chest up
00:17:29.83\00:17:30.80
and make sure you
keep that breathing going.
00:17:32.03\00:17:34.61
We are breathing right, Richard.
00:17:39.00\00:17:40.04
I am trying. Okay,
you're trying, alright.
00:17:40.07\00:17:42.01
Push the hips back,
hips back, hips back,
00:17:45.35\00:17:48.74
hips back, lets
do ten more of them,
00:17:48.77\00:17:52.84
there's three and four, chest up
00:17:55.47\00:17:58.36
and three more,
eight, nine and ten,
00:18:01.92\00:18:05.43
go back and do the step,
00:18:05.46\00:18:06.43
how we doing
Janet, we're doing okay.
00:18:11.90\00:18:12.92
Okay. Okay.
Richard, we're doing alright.
00:18:12.95\00:18:16.03
Doing alright.
Doing alright okay.
00:18:16.06\00:18:17.49
I hope you at home are as well
00:18:18.62\00:18:19.88
if you have to stop and rest
00:18:21.20\00:18:22.17
for moment go
ahead, otherwise keep on
00:18:22.18\00:18:24.46
stepping with Richard and Janet.
00:18:24.49\00:18:25.98
Maybe we should change the name
00:18:26.86\00:18:27.83
of this step, stepping
with Richard and Janet,
00:18:27.84\00:18:29.88
how about that? Sure.
00:18:30.35\00:18:31.32
Richard and Janet
spent a lot time exercising
00:18:36.43\00:18:38.25
and have gotten into
it, in fact I do a little
00:18:38.28\00:18:40.71
personal training on them,
00:18:40.74\00:18:41.71
help keep them,
three times a week.
00:18:42.21\00:18:43.58
Three times a week. That's right
00:18:43.61\00:18:45.13
and yet you know you
are at that age category,
00:18:52.25\00:18:54.14
where you probably
have a lot of friends,
00:18:54.17\00:18:55.53
who are starting
to worry about or even
00:18:55.56\00:18:57.61
have friends of
your age category,
00:18:57.64\00:18:58.93
they have started to having
00:18:58.96\00:18:59.93
some cardiac problems. Yes.
00:18:59.94\00:19:01.96
And so you want
to prevent that. Yes.
00:19:04.99\00:19:06.46
We got to keep you
around for a while. Yeah.
00:19:06.49\00:19:08.04
Okay, lets go back to the lunge,
00:19:11.93\00:19:13.54
okay step out and
back, right leg and back,
00:19:14.44\00:19:18.54
step out and step and
step and step and step
00:19:19.20\00:19:27.20
and step, chest up,
don't let your knee go pass
00:19:28.57\00:19:35.36
your foot, we see
great things happen all
00:19:35.39\00:19:42.22
the time with
people with cardiovascular
00:19:42.25\00:19:43.84
disease. In fact we had a fellow
00:19:43.87\00:19:45.92
come out who was in his 80's,
00:19:45.95\00:19:47.37
who was in line for a
quintuple bypass surgery
00:19:47.40\00:19:50.07
and he came out to
the program and his
00:19:51.13\00:19:52.45
cholesterol dropped
down into the low 140s
00:19:52.48\00:19:55.54
and he got so he's
walking 4 miles a day
00:19:55.57\00:19:59.35
when he got back
home, his doctor wanted
00:20:00.32\00:20:01.87
to do the surgery on him still,
00:20:01.90\00:20:03.02
the guy was 84
years old and he's like,
00:20:03.05\00:20:05.57
leave me alone and
so he said I don't want
00:20:05.60\00:20:08.72
to get the
surgery done I feel great,
00:20:08.75\00:20:11.07
my cholesterol is
down to around 141
00:20:11.10\00:20:13.72
and because I am
walking 4 miles a day,
00:20:13.75\00:20:15.91
can I just go with
this. So his doctor was
00:20:15.94\00:20:19.20
insisting that he
needed to have a $75000
00:20:19.23\00:20:22.30
surgical procedure
still and the man said
00:20:22.33\00:20:24.68
look I just don't
want to have it done
00:20:24.71\00:20:26.02
and the surgeon is
extremely angry with
00:20:26.05\00:20:28.17
him and I called
them six months later
00:20:28.20\00:20:32.47
and I have asked
him how he is doing?
00:20:33.40\00:20:34.71
He goes oh! Great, he goes now
00:20:34.74\00:20:35.77
I'm walking 5 miles a
day and he goes I feel
00:20:35.80\00:20:37.99
absolutely
fantastic. And I said,
00:20:38.02\00:20:39.99
well how is your doctor doing?
00:20:40.99\00:20:41.96
He goes, my doctor is
very upset of me still
00:20:41.97\00:20:43.59
and he goes he
bought a new jaguar right
00:20:44.21\00:20:46.19
before my surgery was scheduled
00:20:46.22\00:20:47.77
and so he has to
find somebody else to pay
00:20:47.80\00:20:50.60
the bill for him
and he kind of laughed
00:20:50.63\00:20:53.45
and goes by the way
the sticker price on his
00:20:53.48\00:20:55.25
jaguar was $75000.
00:20:55.28\00:20:56.95
So this man was able
to bypass the bypass.
00:21:03.66\00:21:06.06
Praise the Lord. Yeah.
00:21:08.75\00:21:09.99
and lets go a couple more, okay.
00:21:14.11\00:21:18.17
and then lets do some
stepping in place again.
00:21:18.20\00:21:20.77
One of the most
drastic changes I saw was
00:21:23.29\00:21:25.53
a man named Ben
Ginter who came out to
00:21:25.56\00:21:27.52
to our program
many many years ago
00:21:27.55\00:21:29.08
and Ben had 99%
blockage going to his brain
00:21:29.11\00:21:32.58
and was
considered inoperable and had
00:21:32.61\00:21:34.96
three major strokes
before he come out to
00:21:34.99\00:21:36.62
the program and
within 40 days he walked
00:21:36.65\00:21:39.81
46 miles, last week he was there
00:21:39.84\00:21:42.24
and just had a
tremendous turn around
00:21:42.27\00:21:43.66
to the point where
his doctor was like, wow
00:21:43.69\00:21:45.72
what happened to
you, your cured, you don't
00:21:45.75\00:21:47.81
need to come back to
me except to say hello
00:21:47.84\00:21:49.84
and its been
about 10 years now since
00:21:49.87\00:21:52.23
Ben's been out to the program
00:21:52.26\00:21:53.35
and I understand he
still walks 3 to 5 miles
00:21:53.38\00:21:56.28
a day on a regular
basis and so of course
00:21:56.31\00:21:58.85
he is in his mid 70s.
So certainly the heart
00:21:59.05\00:22:02.98
problems don't have
to be a death sentence,
00:22:04.71\00:22:05.68
like people one time
thought they can keep
00:22:05.69\00:22:07.32
going and live a
healthy vibrant life
00:22:07.35\00:22:09.37
and that's what we all
want, it isn't so matter
00:22:09.89\00:22:11.81
how, so much, how long we live.
00:22:11.84\00:22:13.51
but the quality of
life that we have. I know a
00:22:13.54\00:22:15.60
lot of people ask Jack
Lorraine that question,
00:22:15.63\00:22:17.97
have you added
years to your life?
00:22:18.00\00:22:19.63
And go, I don't know,
but I've added life to
00:22:19.66\00:22:20.98
my years and so
that's the important part,
00:22:21.01\00:22:23.66
what kind of
quality of life do you have.
00:22:23.69\00:22:25.49
Okay, we are almost
done with our aerobic
00:22:28.97\00:22:30.40
portion, Richard
and Janet have done
00:22:30.43\00:22:32.81
a great job keeping up with it
00:22:32.84\00:22:34.18
Janet you are not
even sweating much,
00:22:35.20\00:22:36.21
you are doing very, very well.
00:22:36.24\00:22:37.47
Richard has got
his sweat band on to,
00:22:38.30\00:22:40.24
I do sweat. He
does respire easily
00:22:40.27\00:22:42.77
and that's a good
thing, because that shows you
00:22:44.35\00:22:45.69
your body is cooling
down, you have a very
00:22:45.72\00:22:47.83
efficient
cooling system Richard,
00:22:47.86\00:22:49.37
if you were a car
you have a nice radiator.
00:22:49.40\00:22:51.24
Okay. Alright, now
we'll go about ten seconds
00:22:51.79\00:22:56.59
and we'll wind it
down, nice and slow
00:22:56.62\00:22:59.03
nice and slow, when
you do aerobic exercise
00:22:59.06\00:23:01.92
its important to
cool down because you want
00:23:01.95\00:23:04.53
to have your legs help
your heart do the work,
00:23:04.56\00:23:07.26
if we just stop
abruptly then the body
00:23:07.29\00:23:09.58
is going what? What
are you doing to me?
00:23:09.61\00:23:11.22
This is hard. Okay,
lets go ahead and stop
00:23:11.25\00:23:14.49
alright. Now, lets
do a few more squats,
00:23:14.52\00:23:17.53
we do it, but this
time let's do them with
00:23:17.56\00:23:19.10
a little more purpose
of strengthening the legs,
00:23:19.13\00:23:21.11
let's go squat
down a little deeper now
00:23:21.14\00:23:22.84
and back up, we are
just going to do 10 of them
00:23:23.79\00:23:26.08
and down and up and down and up
00:23:26.11\00:23:30.50
and down and up and down and up
00:23:31.58\00:23:35.45
and down and up,
four more, down and up
00:23:35.48\00:23:40.26
and down and up,
two more times, push the
00:23:40.29\00:23:43.54
hips back and last
one, squat down and up.
00:23:43.57\00:23:47.80
Okay, lets put our
hands behind the back
00:23:47.83\00:23:50.97
and we are going to
do some abdominal work
00:23:51.00\00:23:52.97
from a standing
position we are going
00:23:53.00\00:23:54.59
to contract our
abdomen, the way we do
00:23:54.62\00:23:56.85
that is we blow out
like that and then we bend
00:23:56.88\00:24:00.17
over, we come up
and then we lean back,
00:24:00.20\00:24:03.65
pull out, bend
over, come up lean back,
00:24:04.75\00:24:09.43
pull out, over, up
and back, try and contract
00:24:09.46\00:24:14.93
your abdomen. Each
time when you going
00:24:14.96\00:24:17.95
forward,
contract, over up and back,
00:24:17.98\00:24:22.31
contract, over up and
back, contract, over up
00:24:22.34\00:24:29.17
stretch back,
contract, over up and back,
00:24:29.20\00:24:34.11
blow out, over up
and back, blow out,
00:24:34.14\00:24:38.56
over up and back,
blow out, over up and back,
00:24:38.59\00:24:45.40
keep going, over
up and back, over up
00:24:45.43\00:24:52.14
and back,
contract, over up and back,
00:24:52.17\00:24:57.06
five more times,
there's one and two
00:24:57.09\00:25:03.81
and three and four,
one more time and five,
00:25:06.90\00:25:14.28
good. Okay, lets
do a rotation now,
00:25:14.31\00:25:16.94
turn, turn the trunk and now the
00:25:16.97\00:25:20.22
way the other way,
I don't recommend side
00:25:20.25\00:25:23.73
bends because they're
hard on your lower back
00:25:23.76\00:25:25.88
and they'll
develop your external leaks
00:25:25.91\00:25:28.57
which will actually
give you a wider waist Janet
00:25:28.60\00:25:30.67
if that's what you want. No.
00:25:30.70\00:25:31.96
You don't want that
okay then we'll stick
00:25:31.99\00:25:34.58
with our twists.
00:25:34.61\00:25:35.58
and turn and turn,
now lets hold our turn,
00:25:41.14\00:25:46.21
turn and hold
that, now lets go back
00:25:46.24\00:25:48.81
the other way
and hold it and turn
00:25:48.84\00:25:52.32
and hold it and
turn and hold it and turn
00:25:53.16\00:25:58.71
and hold and turn
and hold, one more time,
00:25:59.69\00:26:03.75
turn and hold,
and turn and hold.
00:26:03.78\00:26:08.52
Okay, now lets take
our necks and we are
00:26:09.25\00:26:11.02
just going to turn to the side
00:26:11.05\00:26:12.39
and let's look at
the other direction
00:26:13.39\00:26:14.67
and turn and turn and
turn, forward stretching
00:26:16.74\00:26:23.79
your neck and
turn and turn and turn,
00:26:23.82\00:26:31.65
now let's look up,
look down, look up,
00:26:31.68\00:26:36.87
look down, look
up, look down, look up,
00:26:38.63\00:26:44.55
look down, one more time look up
00:26:46.33\00:26:48.07
and look down. Alright.
00:26:49.76\00:26:50.81
Thanks a lot
folks we're all done.
00:26:51.72\00:26:52.92
A lot of times people
look at cardiovascular
00:26:56.80\00:26:58.21
disease and think
it's a death sentence,
00:26:58.24\00:26:59.88
well it doesn't have
to be, unfortunately too
00:26:59.91\00:27:02.02
often it is. By
getting into a regular exercise
00:27:02.05\00:27:04.54
routine you can find
yourself reversing that
00:27:04.57\00:27:06.92
problem, but
understand something
00:27:06.95\00:27:08.93
exercise will
increase the high density
00:27:08.96\00:27:12.13
of lipoproteins and
help on the other end
00:27:12.16\00:27:14.41
of the metabolic
spectrum, people use
00:27:14.44\00:27:15.97
the term good cholesterol,
00:27:16.00\00:27:17.35
bad cholesterol all
the time, I don't say that
00:27:17.38\00:27:19.21
personally because
if you had no healthy
00:27:19.24\00:27:20.98
cholesterol, you will
be dead, but if you have
00:27:21.01\00:27:23.16
too much of it then
it's definitely a warning
00:27:23.19\00:27:24.54
sign for cardiovascular
disease. But you also
00:27:24.57\00:27:26.92
have to change your
dietary pattern, 'cause
00:27:26.95\00:27:28.93
your diet will help
you to lower your total
00:27:28.96\00:27:32.13
cholesterol level
especially if you are
00:27:32.16\00:27:33.49
not taking any cholesterol,
00:27:33.52\00:27:34.61
but there is one more
really important factor
00:27:35.08\00:27:37.02
in all this and
that is to have a good
00:27:37.05\00:27:38.52
walk with God,
because when we are
00:27:38.55\00:27:40.16
under a lot of
stress, then we have problems
00:27:40.19\00:27:42.27
with our circulatory
response. I always tell
00:27:42.30\00:27:45.24
people to do things
for the right reasons, in
00:27:45.27\00:27:47.39
Philippians 4:13,
it tells us that we can
00:27:47.42\00:27:49.66
do all things
through Christ which
00:27:49.69\00:27:51.41
strengthens us, claim
that promise with your
00:27:51.44\00:27:53.90
exercise. God bless
you, I look forward to
00:27:53.93\00:27:56.22
seeing you next time on
Body and Spirit aerobics.
00:27:56.25\00:27:58.16