Participants: Dick Nunez (Host), Richard Nelson and Janet Nelson
Series Code: BASA
Program Code: BASA000035
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program 00:14 Heart disease is still the number one killer 00:16 in our society, fortunately there are 00:18 some things we can do about it exercise is part 00:21 of that equation, find out more 00:23 next on Body and Spirit aerobics. 00:53 Hello, I am Dick Nunez, Wellness Director 00:54 of the Black Hills Health and Education Center. 00:56 Welcome to Body and Spirit aerobics. 00:59 Heart disease is still the number one killer 01:01 in today's society, fortunately there are 01:03 some things you can do about it, 01:04 you get on a good regular exercise 01:06 program and of course watch what you eat, 01:08 you can still expect to have a good healthy life. 01:11 We are going to talk more about that as we 01:12 get into our program and this program will be 01:14 modified just a little bit because of the topic 01:17 we are dealing with, our aerobic workout 01:18 wouldn't be quite as long because we want 01:20 to encourage people to get into our program 01:22 and just start slowly and then work up 01:24 from there. So helping me out today will be 01:27 Richard and Janet, couple friends of mine 01:29 from the Black Hills Health and Education 01:31 Center and we are going to start out by 01:33 turning the upper body, because anytime we 01:35 deal with exercise, we still want to work the 01:37 whole body and that will help our heart. 01:39 So let's start by just some easy arm swings 01:42 and this is just a loosening up exercise, 01:47 we are not straining at all 01:48 and during our workout today 01:50 we are going to be focusing on ranger 01:52 motion exercise, we are not going to be doing 01:54 any straining so you won't have to worry 01:57 or your doctor won't have to worry, 01:59 one of the two. 02:00 We are going to just take it nice and easy 02:02 because you can always have more to exercise. 02:04 There is a progressive endeavor but if you 02:07 start too hard you can regret it. 02:10 Okay, lets go up and around the other way now 02:13 nice and gentle, up and around, up and around, 02:17 up and around and lets go about five more times, 02:25 there is three, two more and last one. 02:28 Okay, alright are we ready. 02:31 Okay, we are going to get like we are 02:32 in a press position here, 02:34 we are going to push out and bring your 02:36 hands together, bring it back and push out, 02:40 bring it back and push out 02:42 and while we're doing this, 02:43 we're working on the chest muscles, 02:45 because the muscles will work on that 02:46 pressing motion and then by bringing it 02:48 together at the end, then we maximize the 02:50 contraction of the pectorals muscles 02:52 which are the muscles of your chest. 02:55 We're also gonna be getting a little bit 02:56 of shoulder work in here, because we're 02:57 having to hold our arms up 03:00 and we are going to do about 10 more of these. 03:01 This is again, just giving you the range 03:03 of motion for the muscles 03:06 and any range of motion will be beneficial, 03:08 especially if you've been doing nothing, 03:11 this will definitely help you out and get you 03:13 started in the right direction, 03:14 then you can progress from here, 03:16 three more times, here's one, 03:19 press out, two, last one, press, three. 03:23 Lets stretch those muscles, 03:24 lets put our hands behind our head 03:26 and lets push our elbows back as far as we can. 03:30 And while you're doing that, 03:31 we should feel it stretch 03:32 in the chest region here. 03:36 Okay, now from there give yourself a hug, 03:39 reach your arms as far around you as you can 03:41 and give yourself a nice big hug, 03:43 good Janet you like yourself a lot, 03:45 you can get a hold of yourself pretty well. 03:47 Richard doesn't like himself quite 03:48 as much as Janet does. Okay. Okay. 03:53 Put your hands behind your head again 03:54 and push it back 03:58 and stretch the chest again. 04:00 Actually Richard and Janet, 04:02 you guys kind of know each other, don't you? 04:03 Yes. They have been married 04:05 for a couple of years now. 04:07 39. 39, good for you. Okay and bring it across 04:13 October 5. You are five, 04:17 you got married at five years 04:18 old huh! Lets see if everybody believes that. 04:24 Write your letters in care of Richard 04:25 and Janet Nelson to 3ABN. 04:30 Okay, relax, now lets work the upper back, 04:33 we are going to do it by squatting down 04:35 just a little bit, bending over at the waist, 04:37 reach out and pull back, reach out and pull, 04:41 reach out and pull, as you're doing this one, 04:46 concentrate on squeezing your shoulder blades 04:48 together, reach out, squeeze back, reach out, 04:52 squeeze back, reach out, squeeze back, reach out 04:56 and squeeze, reach out and squeeze, 04:59 out and squeeze. The upper back is one of the 05:04 main areas of the upper body that needs to be 05:06 focused on and that's one that's probably 05:09 neglected the most and that's too bad, 05:11 especially for women, it's vital that they work 05:14 the upper back area. 05:16 Okay, let's do about ten more of those, 05:19 pull way back, reach way out, way back 05:23 and out, there's three and out 05:25 and four and out and five 05:29 and out, six and out, seven and out, 05:33 three times more and pull and pull, 05:38 good, lets stretch those muscles, 05:41 bring an arm up over your head. 05:44 Grab a hold with the opposite 05:45 arm and stretch it. 05:50 Should feel the pulling right through 05:51 here Janet. Alright, 05:56 hold it for about five more seconds 06:00 and let's switch to the other side, 06:01 while you're doing the stretches you don't 06:02 want to be straining, just want to give 06:04 yourself a nice comfortable stretch 06:06 and you want to hold it between 06:07 10 and 20 seconds for the sake 06:09 of the program here, we usually stay 06:11 around ten seconds. 06:15 Alright, go ahead and let it down. 06:18 Now, lets do some shoulder work 06:19 and we are going to do lateral 06:21 raises with no weight. 06:23 Okay, we're just going to bring our hands 06:24 in front of us, as if we have weights 06:25 we are going to bend it over at the waist 06:27 just a little bit, raise your arms up, 06:29 come down and up and down, 06:32 and up and down, and up and down, 06:36 raise up and raise and raise, 06:41 act like you got dumbbells 06:42 in your hands folks 06:44 and raise them up, raise them up, 06:46 then you want to turn your thumbs down 06:48 just a little bit at the top, 06:52 coming down together and turn them down 06:53 at the top and up, 06:58 I learned how to do lateral raises from 06:59 Arnold Schwarzenegger himself. 07:03 Oh! Yes, for those who don't know 07:04 governor used to actually lift weights. 07:07 Okay and up and up and he said you want 07:12 to act like you're dumping some water 07:14 out, which you have like a glass 07:16 or a pitcher in your hand and 07:17 you should be able to dump it out the top. 07:19 Lets go about ten more, 07:24 even though there is no weight you might find 07:25 yourself feeling it and five more times, 07:33 and two more. Alright. 07:38 now lets stretch those muscles, 07:39 the way we are going to do that 07:40 is we are going to bring one arm across 07:42 the body and put your arm in behind there 07:45 and pull and you should feel that stretch 07:47 in your shoulder area. 07:55 Alright, now lets go the other direction, 07:57 reach it across, put your hand in behind 08:00 and give it a good steady pull, 08:04 feeling your shoulder. Yeah. Richard? 08:07 Yeah. Alright, and now lets go ahead 08:10 and relax. Now, we are going 08:13 to do a curl action, we are going to 08:14 act like we have a bar in our hand, 08:16 we're just going to curl up and down, 08:18 curl up and down, curl and down 08:22 and curl and down and curl and down, 08:27 if you want to use weights at home you can, 08:30 but if you have been experiencing any type 08:32 of heart pumps or blood pressure pumps 08:34 or any type of risk factors in that way 08:37 or if you're just beginning, 08:39 this is a good way of doing it too, 08:40 you are just using no weight at all 08:42 but you are still doing the range of motion 08:44 and the range of motion will get you 08:45 ready for progressing in your exercise. 08:51 But any moment you do is going to be 08:53 beneficial for you, because even as 08:55 we are doing it, we are still contracting 08:56 the muscles or making them work and granted 09:00 there is a much resistance here, 09:05 but the thing I try and get cross the people 09:06 all the time is they think just because 09:08 they work hard that they don't need 09:10 the exercise at all, but working hard 09:12 isn't going to take your muscles through 09:13 a range of motion, they only get 09:15 you strong enough to do the activity 09:17 that you are doing. 09:19 Okay, lets go five more times, 09:24 and two more, squeeze up. 09:28 Okay, now we are going to do the triceps, 09:31 the way we're going to do that is 09:32 we're going to bend over at the waist again 09:33 like we did for our upper back. 09:35 This time we are going to get ourselves 09:36 kind of in a chicken wing position here, 09:39 you are going to feel a little silly, 09:40 but that's the way it goes 09:41 and we are going to kick the arms 09:42 back, kick them back, kick them back, 09:47 its like we are getting ready to go 09:48 on the ski slopes, 09:50 I never skied before but I guess I can imagine 09:53 people having to get in this position. 09:55 You ever skied before Janet? Yes. 09:57 Okay, is this similar? 10:00 Okay, try and keep your elbows on one spot 10:03 keep your elbows locked in one spot 10:04 and push your arms way out till they go 10:06 totally straight and then back and back 10:11 and back, push back and push and push, 10:16 we are going to do ten more, 10:17 way out, push it back, push it back, 10:22 push it back, flex your triceps 10:25 and flex and flex and flex and flex, 10:30 two more times, push and push. 10:33 Okay, now we are going to start 10:35 doing our aerobic exercise, we are gonna 10:38 start very gently, we are going to start 10:41 by putting our hands on our hips, 10:42 we are going to do some side lunges, 10:45 when we come back, step the other way 10:47 and back and step and back and step. 10:52 Okay and keep going, I will watch 10:54 your form here, try not to get stepped down 10:57 as I come over here. 11:02 We are going to start very gentle, 11:04 going to warm the heart up, 11:05 the heart wants to be warmed up, 11:06 if you try and go too quickly 11:09 with aerobic exercise you can create 11:11 an arrhythmia of your heart, 11:12 which makes you feel like you're 11:14 skipping a beat, because you're getting a 11:15 premature signal some place and they call 11:18 them premature ventricular contractions. 11:20 And so we don't want that, 11:21 so we are going to just start nice 11:23 and gradual, let the heart warm up. 11:25 Now people find when they do aerobic exercise 11:27 that the first couple minutes are the most 11:29 difficult, until their body starts to get 11:31 warmed up. Richard and Janet, 11:33 I know you like to walk a lot 11:34 have you ever noticed that, 11:35 when you do your walking, 11:36 the first couple of minutes can be difficult, 11:38 but then as you get into the rhythm 11:40 of your walk then it becomes much easier 11:42 and part of that is because of the fact 11:44 that your body is a bio-mechanism 11:46 that needs to get into a aerobic oxygen 11:48 burning mode, it takes a couple of minutes 11:50 to get that system kicked into gear 11:52 and once it gets kicked in, 11:54 the body will go release the grease 11:56 and they'll start burning fats 11:57 and everything was working good. 12:01 Alright, that looks good. 12:05 Now we are going to change that 12:06 and we are going to step in place gently, 12:08 okay, just nice and gently, step in place. 12:11 We'll try and give various motions here, 12:13 okay lets go ahead and let the arms 12:14 swing as we do it. 12:19 Not too fast, we just want it nice, 12:21 steady rhythmic activity. 12:23 Now for those at home you can go 12:25 faster in this if you want to, 12:26 but we have to realize that people 12:29 watching this are gonna be in various 12:30 states of exercise, a lot of programs 12:33 that people will see on television 12:35 for exercise are designed for one speed 12:37 and one speed only and that's 20 years old 12:40 and extremely fit, not obese 12:41 and away somewhere, but we know 12:43 that's someone's reality because there are 12:45 a lot of people who had started doing 12:47 Body and Spirit and Body and Spirit aerobics 12:49 who have been in their 80s or even their 90s 12:51 who have basically given up in life 12:52 and they started doing this and go wow, 12:54 I feel like a new person. Didn't realize 12:56 they could do an exercise program. 12:59 Okay, lets do another transition move, 13:01 lets go do a lunge, we are not gonna 13:03 go into a deep lunge, we are just going 13:05 to step out and come back, step out, 13:09 come back, step out and back. 13:12 Lunges are a good movement, but we are 13:14 not going to go very deep because we are 13:16 assuming if somebody's got some 13:18 cardiovascular problems, they probably 13:20 haven't been doing a lot of exercise. 13:21 So on this kind of a modified lunge, 13:23 the one thing you want to make sure 13:25 of is that your knee never goes past your 13:27 foot, very important, we try and emphasize 13:30 that every single time that we ask somebody 13:32 do leg exercises, have proper position 13:35 of the foot, keep your chest up, 13:40 very important, there is an old saying 13:43 that you want to keep the xiphoid process, 13:45 which is the little bony protuberance 13:46 at the bottom of your sternum up 13:48 as high as possible and if you have 13:50 that in proper position then you are 13:52 in proper position to do all exercise. 13:54 So we want the chest up, 13:56 that helps us to breath 14:00 and that's a important part of exercise as well, 14:02 especially since aerobic exercise is defined 14:05 as training with oxygen. 14:12 And it can be really anything and it's just a 14:14 rhythmic activity of a major muscle group 14:16 and so we are going to be sitting on the legs, 14:19 we also do programs for people 14:22 who cannot use their legs and we do some 14:25 upper body aerobic programs, which are 14:28 a little more difficult, but when you can't 14:30 use your legs, you have no choice. 14:36 I have a lady who I worked very closely 14:38 with as you folks know who has polio 14:41 and so she has no choice but to use her 14:42 upper body to do her aerobic exercise. 14:46 Okay, lets go back to stepping again, 14:49 just step in place. 14:53 Now, we are changing it out, mainly just for 14:54 the fact, it helps break the monotony of a 14:56 movement, sometimes we will just stay 14:58 with one motion like we did a program 15:00 for those who are visually impaired 15:02 and it was very beneficial just to stay 15:03 with motion, but most of the time 15:05 when they are going through the various 15:06 transitions of motions, we are doing it mainly 15:09 just to break the monotony of going 15:10 in one spot and one time and we as Americans 15:13 especially like to be entertained, it's kind 15:16 of the, what I call the Sesame Street 15:18 mentality, because the visions are flashing 15:21 so quickly and so we like to have things 15:23 in front of us, we like to have television 15:24 monitors and television screens and programs 15:27 and even now there are some bikes 15:28 that have the Internet right there, 15:30 so somebody can be on a exercise bike 15:33 and be online at the same time. 15:35 So we get more and more spoiled 15:37 all the time, when you get right down to it, 15:40 swimming and walking and jogging have been 15:42 around for a long time and they are still the 15:44 best exercises out there, however it's hard to 15:47 swim and be on your computer at the same 15:49 time, but if somebody masters that, 15:51 they probably have a great invention there. 15:52 Okay, now lets go into a squat position, 15:55 okay we are not going to go very deep, 15:58 we're going to keep the chest up 16:00 and we are going to squat up and down, 16:04 we are still working our legs 16:07 and we are starting to do one of the most 16:08 important motions you can do 16:10 and that's a squat motion, you don't want 16:12 to lose the ability to squat 'cause if you do 16:16 and somebody is going to have to help you 16:18 just to stand up again. 16:21 One of the things that happens to people 16:23 as they get older as they lose the ability 16:26 to move very well and if they fall down 16:30 its hard for them to get back up again. 16:33 I think its safe to assume that Richard 16:35 and Janet if you fall down you both 16:36 can get up still. So, but there comes a time 16:39 sometimes when people cannot and then they 16:42 have no choice but to go off to a nursing home 16:46 or some type of assisted care, because their 16:49 family members are afraid that if something 16:50 happens to them or if they fall down, 16:53 what are they gonna do. 16:56 So squatting is a great exercise, that works the 16:59 gluteus maximus muscles, which are the 17:01 biggest strongest muscles of the body. 17:04 Again we are not squatting very deeply, 17:06 you can go down deeper, but this is a good start 17:11 and also if we go too deep, we won't be able 17:13 to do that many repetitions, where again 17:15 our goal right now is to do aerobics, 17:17 not so much just to train the lower body. 17:22 Okay Janet push the hips back just 17:23 a little more as you're squatting, 17:24 there you go, want to keep the chest up again, 17:27 you can bend a little bit the waist, but you want 17:29 to keep your chest up 17:32 and make sure you keep that breathing going. 17:39 We are breathing right, Richard. 17:40 I am trying. Okay, you're trying, alright. 17:45 Push the hips back, hips back, hips back, 17:48 hips back, lets do ten more of them, 17:55 there's three and four, chest up 18:01 and three more, eight, nine and ten, 18:05 go back and do the step, 18:11 how we doing Janet, we're doing okay. 18:12 Okay. Okay. Richard, we're doing alright. 18:16 Doing alright. Doing alright okay. 18:18 I hope you at home are as well 18:21 if you have to stop and rest 18:22 for moment go ahead, otherwise keep on 18:24 stepping with Richard and Janet. 18:26 Maybe we should change the name 18:27 of this step, stepping with Richard and Janet, 18:30 how about that? Sure. 18:36 Richard and Janet spent a lot time exercising 18:38 and have gotten into it, in fact I do a little 18:40 personal training on them, 18:42 help keep them, three times a week. 18:43 Three times a week. That's right 18:52 and yet you know you are at that age category, 18:54 where you probably have a lot of friends, 18:55 who are starting to worry about or even 18:57 have friends of your age category, 18:58 they have started to having 19:00 some cardiac problems. Yes. 19:04 And so you want to prevent that. Yes. 19:06 We got to keep you around for a while. Yeah. 19:11 Okay, lets go back to the lunge, 19:14 okay step out and back, right leg and back, 19:19 step out and step and step and step and step 19:28 and step, chest up, don't let your knee go pass 19:35 your foot, we see great things happen all 19:42 the time with people with cardiovascular 19:43 disease. In fact we had a fellow 19:45 come out who was in his 80's, 19:47 who was in line for a quintuple bypass surgery 19:51 and he came out to the program and his 19:52 cholesterol dropped down into the low 140s 19:55 and he got so he's walking 4 miles a day 20:00 when he got back home, his doctor wanted 20:01 to do the surgery on him still, 20:03 the guy was 84 years old and he's like, 20:05 leave me alone and so he said I don't want 20:08 to get the surgery done I feel great, 20:11 my cholesterol is down to around 141 20:13 and because I am walking 4 miles a day, 20:15 can I just go with this. So his doctor was 20:19 insisting that he needed to have a $75000 20:22 surgical procedure still and the man said 20:24 look I just don't want to have it done 20:26 and the surgeon is extremely angry with 20:28 him and I called them six months later 20:33 and I have asked him how he is doing? 20:34 He goes oh! Great, he goes now 20:35 I'm walking 5 miles a day and he goes I feel 20:38 absolutely fantastic. And I said, 20:40 well how is your doctor doing? 20:42 He goes, my doctor is very upset of me still 20:44 and he goes he bought a new jaguar right 20:46 before my surgery was scheduled 20:47 and so he has to find somebody else to pay 20:50 the bill for him and he kind of laughed 20:53 and goes by the way the sticker price on his 20:55 jaguar was $75000. 21:03 So this man was able to bypass the bypass. 21:08 Praise the Lord. Yeah. 21:14 and lets go a couple more, okay. 21:18 and then lets do some stepping in place again. 21:23 One of the most drastic changes I saw was 21:25 a man named Ben Ginter who came out to 21:27 to our program many many years ago 21:29 and Ben had 99% blockage going to his brain 21:32 and was considered inoperable and had 21:34 three major strokes before he come out to 21:36 the program and within 40 days he walked 21:39 46 miles, last week he was there 21:42 and just had a tremendous turn around 21:43 to the point where his doctor was like, wow 21:45 what happened to you, your cured, you don't 21:47 need to come back to me except to say hello 21:49 and its been about 10 years now since 21:52 Ben's been out to the program 21:53 and I understand he still walks 3 to 5 miles 21:56 a day on a regular basis and so of course 21:59 he is in his mid 70s. So certainly the heart 22:04 problems don't have to be a death sentence, 22:05 like people one time thought they can keep 22:07 going and live a healthy vibrant life 22:09 and that's what we all want, it isn't so matter 22:11 how, so much, how long we live. 22:13 but the quality of life that we have. I know a 22:15 lot of people ask Jack Lorraine that question, 22:18 have you added years to your life? 22:19 And go, I don't know, but I've added life to 22:21 my years and so that's the important part, 22:23 what kind of quality of life do you have. 22:28 Okay, we are almost done with our aerobic 22:30 portion, Richard and Janet have done 22:32 a great job keeping up with it 22:35 Janet you are not even sweating much, 22:36 you are doing very, very well. 22:38 Richard has got his sweat band on to, 22:40 I do sweat. He does respire easily 22:44 and that's a good thing, because that shows you 22:45 your body is cooling down, you have a very 22:47 efficient cooling system Richard, 22:49 if you were a car you have a nice radiator. 22:51 Okay. Alright, now we'll go about ten seconds 22:56 and we'll wind it down, nice and slow 22:59 nice and slow, when you do aerobic exercise 23:01 its important to cool down because you want 23:04 to have your legs help your heart do the work, 23:07 if we just stop abruptly then the body 23:09 is going what? What are you doing to me? 23:11 This is hard. Okay, lets go ahead and stop 23:14 alright. Now, lets do a few more squats, 23:17 we do it, but this time let's do them with 23:19 a little more purpose of strengthening the legs, 23:21 let's go squat down a little deeper now 23:23 and back up, we are just going to do 10 of them 23:26 and down and up and down and up 23:31 and down and up and down and up 23:35 and down and up, four more, down and up 23:40 and down and up, two more times, push the 23:43 hips back and last one, squat down and up. 23:47 Okay, lets put our hands behind the back 23:51 and we are going to do some abdominal work 23:53 from a standing position we are going 23:54 to contract our abdomen, the way we do 23:56 that is we blow out like that and then we bend 24:00 over, we come up and then we lean back, 24:04 pull out, bend over, come up lean back, 24:09 pull out, over, up and back, try and contract 24:14 your abdomen. Each time when you going 24:17 forward, contract, over up and back, 24:22 contract, over up and back, contract, over up 24:29 stretch back, contract, over up and back, 24:34 blow out, over up and back, blow out, 24:38 over up and back, blow out, over up and back, 24:45 keep going, over up and back, over up 24:52 and back, contract, over up and back, 24:57 five more times, there's one and two 25:06 and three and four, one more time and five, 25:14 good. Okay, lets do a rotation now, 25:16 turn, turn the trunk and now the 25:20 way the other way, I don't recommend side 25:23 bends because they're hard on your lower back 25:25 and they'll develop your external leaks 25:28 which will actually give you a wider waist Janet 25:30 if that's what you want. No. 25:31 You don't want that okay then we'll stick 25:34 with our twists. 25:41 and turn and turn, now lets hold our turn, 25:46 turn and hold that, now lets go back 25:48 the other way and hold it and turn 25:53 and hold it and turn and hold it and turn 25:59 and hold and turn and hold, one more time, 26:03 turn and hold, and turn and hold. 26:09 Okay, now lets take our necks and we are 26:11 just going to turn to the side 26:13 and let's look at the other direction 26:16 and turn and turn and turn, forward stretching 26:23 your neck and turn and turn and turn, 26:31 now let's look up, look down, look up, 26:38 look down, look up, look down, look up, 26:46 look down, one more time look up 26:49 and look down. Alright. 26:51 Thanks a lot folks we're all done. 26:56 A lot of times people look at cardiovascular 26:58 disease and think it's a death sentence, 26:59 well it doesn't have to be, unfortunately too 27:02 often it is. By getting into a regular exercise 27:04 routine you can find yourself reversing that 27:06 problem, but understand something 27:08 exercise will increase the high density 27:12 of lipoproteins and help on the other end 27:14 of the metabolic spectrum, people use 27:16 the term good cholesterol, 27:17 bad cholesterol all the time, I don't say that 27:19 personally because if you had no healthy 27:21 cholesterol, you will be dead, but if you have 27:23 too much of it then it's definitely a warning 27:24 sign for cardiovascular disease. But you also 27:26 have to change your dietary pattern, 'cause 27:28 your diet will help you to lower your total 27:32 cholesterol level especially if you are 27:33 not taking any cholesterol, 27:35 but there is one more really important factor 27:37 in all this and that is to have a good 27:38 walk with God, because when we are 27:40 under a lot of stress, then we have problems 27:42 with our circulatory response. I always tell 27:45 people to do things for the right reasons, in 27:47 Philippians 4:13, it tells us that we can 27:49 do all things through Christ which 27:51 strengthens us, claim that promise with your 27:53 exercise. God bless you, I look forward to 27:56 seeing you next time on Body and Spirit aerobics. |
Revised 2014-12-17