The following program
is designed to demonstrate
00:00:01.84\00:00:04.21
simple workouts that you
can use to improve your health.
00:00:04.24\00:00:06.86
Be sure to consult
your physician before
00:00:08.80\00:00:10.43
beginning any exercise program.
00:00:10.46\00:00:12.77
Millions of people
suffer the crippling
00:00:14.46\00:00:16.63
effects of arthritis,
what they don't know is there
00:00:16.66\00:00:18.99
something they can't do
about it. What is it? Stay
00:00:19.02\00:00:21.59
tune and find out next
on Body and Spirit Aerobics.
00:00:21.62\00:00:24.57
Hello, I am Dick
Nunez Wellness Director of
00:00:51.17\00:00:53.87
the Black Hills
Health and Education Center.
00:00:53.90\00:00:55.73
Welcome to Body and
Spirit. In my career working in
00:00:55.76\00:00:59.27
the Athletic Club and
at the Black Hills Health
00:00:59.30\00:01:01.68
and Education Center,
I have seen lot of people
00:01:01.71\00:01:04.13
suffering from arthritis.
Arthritis is basically
00:01:04.16\00:01:06.84
broken down into
three categories. You have
00:01:06.87\00:01:09.17
the rheumatoid
arthritis, which is an
00:01:09.20\00:01:10.53
autoimmune disorder,
osteoarthritis, which is
00:01:10.56\00:01:13.12
the nasty bone on
bone that we get if we live
00:01:13.15\00:01:16.39
long enough or we
have some type to injuries.
00:01:16.42\00:01:18.26
And then there is
gout, which is caused from
00:01:18.29\00:01:20.80
too much uric acid
because of high protein
00:01:20.83\00:01:23.52
content. We gonna talk
more about arthritis and
00:01:23.55\00:01:25.66
what we can do about
it. The way we get our
00:01:25.69\00:01:27.55
workout started
helping me out today will be
00:01:27.58\00:01:29.54
Jonathan and Richard
because we are dealing
00:01:29.57\00:01:33.17
with arthritis, we
are not gonna get too
00:01:33.20\00:01:35.27
bouncy today in our
aerobic exercise and we
00:01:35.30\00:01:38.13
are gonna be careful
even when we do other
00:01:38.16\00:01:40.11
stuff, so we are
gonna be using our towel for
00:01:40.14\00:01:42.11
workouts, but let's
start by just warming up.
00:01:42.14\00:01:44.02
Now we are gonna do
our arm circles. Now if
00:01:44.05\00:01:46.47
you have arthritis
in your shoulders this
00:01:46.50\00:01:48.38
might be even a
difficult thing to do and
00:01:48.41\00:01:50.84
so if you have to just
really limit your motion
00:01:50.87\00:01:53.12
that's okay. As you
get more into the exercise
00:01:53.15\00:01:57.22
hopefully you will
get more range of motion.
00:01:57.25\00:01:59.96
Arthritis can affect
virtually any joint in the
00:01:59.99\00:02:03.23
body. So, shoulders
are certainly one that gets
00:02:03.26\00:02:06.70
affected. Okay, let's
go the other way up and
00:02:06.73\00:02:09.73
around to the front.
But, if you do absolutely
00:02:09.76\00:02:15.56
nothing then your
joints would just take more
00:02:15.59\00:02:18.64
and more stress. What
I try and tell people all
00:02:18.67\00:02:21.30
the time is
everybody has weak joints, but
00:02:21.33\00:02:24.67
joint is just a
bone coming to bone
00:02:24.70\00:02:25.67
connected by
ligaments and it is the muscles
00:02:25.68\00:02:28.56
connecting by
tendons to the bones would
00:02:28.59\00:02:31.97
gives the joint
strength. Okay, let's go ahead
00:02:32.00\00:02:34.26
and relax. Let's
start out by just doing some
00:02:34.29\00:02:36.57
range of motion press
type action, squeeze the
00:02:36.60\00:02:39.21
fist in together at
the end. Press it out,
00:02:39.24\00:02:42.00
squeeze in and back,
press out, squeeze in,
00:02:42.03\00:02:45.82
and back, press out,
squeeze in, and back,
00:02:45.85\00:02:50.24
and keep going, and
back, squeeze in, and
00:02:50.27\00:02:55.48
back, squeeze in,
and back, feel the chest
00:02:55.51\00:02:59.71
work. And squeeze
in and back, squeeze in
00:02:59.74\00:03:04.73
and back, we are gonna
do 10 more of them, it's
00:03:04.76\00:03:08.50
a very simple
movement designed to
00:03:08.53\00:03:11.02
contract the muscles of
the chest. You will also
00:03:11.05\00:03:13.63
feel it some in
your shoulders as your
00:03:13.66\00:03:15.59
holding it up. And
this also stimulates some
00:03:15.62\00:03:18.93
movement the
people often times do on
00:03:18.96\00:03:21.55
exercise machines
during a chest press and
00:03:21.58\00:03:25.98
when you do the
chest press you wanna keep
00:03:26.01\00:03:27.30
your chest up, the
xiphoid process of your
00:03:27.33\00:03:30.09
sternum a little
bony protuberance you want
00:03:30.12\00:03:31.75
that up nice and
high, let's do two more reps
00:03:31.78\00:03:34.28
and last one. Okay,
hands behind the head,
00:03:34.31\00:03:39.39
push your elbows back,
get some good breathes,
00:03:39.42\00:03:44.71
try and relax, let
your chest stretch and now
00:03:44.74\00:03:50.98
give yourself a hug,
pull it across, pull your
00:03:51.01\00:03:57.55
shoulder blades out. Okay, good.
00:03:57.58\00:04:01.85
Let's get the
towels Richard. On Body and
00:04:01.88\00:04:07.75
Spirit and Body and
Spirit Aerobics. We are
00:04:07.78\00:04:10.27
trying to make
exercise something that
00:04:10.30\00:04:11.65
everybody can do.
So, we don't use fancy
00:04:11.68\00:04:14.44
equipment, but we
do use a towel. And the
00:04:14.47\00:04:17.52
towels make for very
good helpers for giving
00:04:17.55\00:04:21.21
us little better
workout. So, we are gonna use
00:04:21.24\00:04:23.09
our towels today
and what I want to do is
00:04:23.12\00:04:25.30
take your towel and
act like you are gonna pull
00:04:25.33\00:04:27.68
it apart and then
just bring it up over your
00:04:27.71\00:04:29.71
head, stretch
back, come on down, go
00:04:29.74\00:04:34.42
back, try and
stretch your upper back and
00:04:34.45\00:04:37.89
come on down. Try and
use the muscles of your
00:04:37.92\00:04:40.70
upper back while you
are doing this and that
00:04:40.73\00:04:43.33
will help you to get
some stimulation back
00:04:43.36\00:04:45.88
there. So, we are
gonna do about 10 more reps
00:04:45.91\00:04:50.17
and then we are
gonna change and do a
00:04:50.20\00:04:51.17
different exercise,
try and keep your arms
00:04:51.18\00:04:53.53
straight as you do it,
reach back, pull it over
00:04:53.56\00:04:57.38
and back pull it over,
and back pull it over, if
00:04:57.41\00:05:03.93
you have arthritic
shoulders just act you
00:05:03.96\00:05:05.27
will pull fairly
good, but once again if you
00:05:05.30\00:05:08.72
can't go all the way
back that's right just do
00:05:08.75\00:05:11.32
whatever range of motion you are
00:05:11.35\00:05:12.98
comfortable with and
you will find yourself
00:05:13.01\00:05:15.29
progressing as you get
stronger and your joints
00:05:18.94\00:05:19.91
get accustomed to
working again. When
00:05:19.92\00:05:23.74
you have arthritis
and your body is trying to
00:05:23.77\00:05:25.58
tell your joint
not to move and so what
00:05:25.61\00:05:28.34
happens as you start
to freeze up and that can
00:05:28.37\00:05:30.85
cause a lot of
problem. Okay, now we gonna
00:05:30.88\00:05:34.71
bend over at the
waist, bend your knees
00:05:34.74\00:05:37.28
slightly, pull the
towel into your waist and then
00:05:37.31\00:05:40.10
push out, pull it in and
out, pull in and out, pull
00:05:40.13\00:05:45.86
it in and out, and in
and out, and in and out,
00:05:45.89\00:05:52.07
pull in reach out,
pull and reach, and pull and
00:05:52.10\00:05:58.49
reach, and pull and
reach, keep your chest
00:05:58.52\00:05:59.71
up and reach, and pull
and reach, pull it in and
00:05:59.74\00:06:05.12
reach, and pull and
reach, 10 more reach,
00:06:05.15\00:06:10.01
pull back reach,
squeeze your shoulder
00:06:10.04\00:06:13.48
blades back each
time and try and push them
00:06:13.51\00:06:16.13
out as you go
forward. And five more and
00:06:16.16\00:06:23.30
three more, last one.
Good. Alright. Just go and
00:06:23.33\00:06:30.32
shake the arms out,
feel your shoulders a little
00:06:30.35\00:06:33.02
bit as you do that,
how about you Jonathan,
00:06:33.05\00:06:35.70
okay. Now, we are
gonna do some shoulder
00:06:35.73\00:06:38.60
presses with our
towels, we gonna act like we
00:06:38.63\00:06:41.34
have a nice heavy
barbell here and we
00:06:41.37\00:06:43.97
gonna push it up
overhead. Now, we will
00:06:44.00\00:06:46.14
comeback down still
working on pulling our
00:06:46.17\00:06:49.77
towel apart. So, we
are pushing up, coming
00:06:49.80\00:06:54.19
down, pushing up
and down. For arthritic
00:06:54.22\00:07:00.38
people having
limited range of motion going
00:07:00.41\00:07:04.17
up is a very common
occurrence and using
00:07:04.20\00:07:07.31
the towel, pulling
apart, helping you go up and
00:07:07.34\00:07:11.27
try and get your
mobility back, this
00:07:11.30\00:07:14.30
could make you little
bit sore. So, it's a good
00:07:14.33\00:07:16.89
idea to may be ice a
very sore joint after you
00:07:16.92\00:07:20.89
try some exercise
so that you are not
00:07:20.92\00:07:23.71
overstressing
it and causing more
00:07:23.74\00:07:25.93
inflammation.
Alright, let's do 10 more of
00:07:25.96\00:07:30.40
those and there is 2,
focus on the shoulders,
00:07:30.43\00:07:35.80
3, 4, 5, and 6, 7, and
8, 9, one more time, 10
00:07:35.83\00:07:50.62
good. Now, we
gonna do some bicep work
00:07:50.65\00:07:53.47
and we gonna drape
our towel over the thumb
00:07:53.50\00:07:57.20
side that we are
gonna reach up close to our
00:07:57.23\00:07:59.93
right hand with our
left and that's gonna be our
00:07:59.96\00:08:02.61
resistance and we
gonna curl the towel up, we
00:08:02.64\00:08:05.60
gonna go back down.
Curl up and down, and
00:08:05.63\00:08:09.71
we are gonna try and
do 20 of those, Jonathan
00:08:09.74\00:08:10.96
you help me count
just in case I lose track,
00:08:10.99\00:08:13.98
which happens every
once in a while, while
00:08:14.01\00:08:16.04
I'm trying to talk to
the camera as well. Feel
00:08:16.07\00:08:20.98
your bicep work
each time, the harder you
00:08:21.01\00:08:25.44
resist the more you can
get out of it. One of my
00:08:25.47\00:08:30.22
favorite experiences
on this one is one time, a
00:08:30.25\00:08:32.76
pastor John Dinsey
on here, and he was
00:08:32.79\00:08:35.12
working so hard, I had
to finally say John. He is
00:08:35.15\00:08:38.84
up a little bit. Okay,
how many have you done?
00:08:38.87\00:08:41.16
19. 19 and 20. Good,
figure we are getting
00:08:41.19\00:08:45.80
close, okay let's drape
it over the thumb side of
00:08:45.83\00:08:49.05
our left hand. We are
gonna reach up close to
00:08:49.08\00:08:51.28
the left hand with the
right, grab it and I'll
00:08:51.31\00:08:53.55
gonna curl up and
down, and we gonna
00:08:53.58\00:08:56.63
mash we did on the
other side. We gonna do
00:08:56.66\00:08:59.69
20 again, for your
bicep work as you do it. She
00:08:59.72\00:09:04.95
go through a motion of
an exercise. If you don't
00:09:04.98\00:09:07.73
feel the muscle that
we are targeting and we
00:09:07.76\00:09:10.61
need to readdress the
situations to see if we
00:09:10.64\00:09:13.60
gonna to help do
that. Think about the muscle
00:09:13.63\00:09:17.79
you are working. Where we are at
00:09:17.82\00:09:21.67
Jonathan, 17, 17,
okay. Good, good, told I lose
00:09:21.70\00:09:29.64
count. Alright, now
we are gonna grab our
00:09:29.67\00:09:33.26
towel towards the end
with our right hand, we
00:09:33.29\00:09:36.29
are gonna grab it
close to our right hand about
00:09:36.32\00:09:38.20
inch or two apart
with the left. We are gonna
00:09:38.23\00:09:40.85
start our right hand
up by our left pectoralis
00:09:40.88\00:09:42.96
major of the chest
and now I'm gonna push
00:09:42.99\00:09:45.16
down bring it back
up, down and up, and down
00:09:45.19\00:09:50.23
and up, press down and
up, press down, and this
00:09:50.26\00:09:55.68
is an excellent one
for arthritic people
00:09:55.71\00:09:58.45
especially if you have
arthritis in that elbow
00:09:58.48\00:10:00.38
area. Because it's
gonna give you range of
00:10:00.41\00:10:02.42
motion you can
control how much resistance
00:10:02.45\00:10:04.83
you are putting upon
yourself. How many we
00:10:04.86\00:10:07.75
had Jonathan. 12, okay.
And there is 14, and 15,
00:10:07.78\00:10:14.21
five more times, 1,
and 2, 3, 4, and 5. Good.
00:10:14.24\00:10:23.56
Okay, now we are
gonna grab at the end
00:10:23.59\00:10:25.78
with our left hand,
come up close to with
00:10:25.81\00:10:28.83
the right. We are gonna
start with our left hand
00:10:28.86\00:10:31.15
up by our right
pectoralis major muscle,
00:10:33.75\00:10:34.72
now push down, and
push, and push, and push, you
00:10:34.73\00:10:41.10
wanna feel this
exercising your triceps,
00:10:41.13\00:10:43.29
which is the back of
the arm. Push, and push,
00:10:43.32\00:10:47.12
and push, press down,
and press lock that arm
00:10:47.15\00:10:52.96
out press, and
press, how many we had
00:10:52.99\00:10:56.24
Jonathan. 14, okay
15, 16, 17, looking good
00:10:56.27\00:11:02.96
guys 18, 19, and
20, very good. That was
00:11:02.99\00:11:08.83
fun. Okay, let's go and
get the towels out of here.
00:11:08.86\00:11:11.09
Alright, we are
gonna start our aerobic
00:11:11.12\00:11:15.17
exercise and the
way we gonna start out
00:11:15.20\00:11:17.02
today we always want
to do a little bit of warm
00:11:17.05\00:11:19.24
up pace, lunges and
things like that or any
00:11:19.27\00:11:21.99
jumps that are gonna
be out of the question
00:11:22.02\00:11:23.60
today. So, we are
gonna start with some light
00:11:23.63\00:11:26.04
squats, we are not
gonna able to do a lot of
00:11:26.07\00:11:27.53
variety because it's
going to be limited for
00:11:27.56\00:11:29.86
those who are arthritic
and again I try and keep
00:11:29.89\00:11:32.49
things fairly
simple because lot of time
00:11:32.52\00:11:34.34
when people watch
exercise programs they
00:11:34.37\00:11:36.70
get totally
confused by all the various
00:11:36.73\00:11:38.98
movements they think
oh, I don't know if I can
00:11:39.01\00:11:40.73
keep up with that,
so we are gonna keep it
00:11:40.76\00:11:42.04
simple. So, anybody
can do it. We are gonna
00:11:42.07\00:11:44.72
start by crossing
our arms and we are gonna
00:11:44.75\00:11:46.35
squat down. I'm
not gonna go very deep.
00:11:46.38\00:11:48.59
Okay, you guys
going, keep going and I will
00:11:48.62\00:11:50.78
talk about the
squat. The thing we are
00:11:50.81\00:11:52.74
focusing on is keeping
our knees over our feet,
00:11:52.77\00:11:56.00
we're pushing the
hips back, as we go down
00:11:56.03\00:11:58.93
keeping the chest
up. Okay, we are bending
00:11:58.96\00:12:02.31
the knees little bit,
but not too much right now.
00:12:02.34\00:12:06.56
We are just getting
loosened up. Certainly
00:12:06.59\00:12:10.20
when we do regular
squats, we go deeper,
00:12:10.23\00:12:12.18
Jonathan go and do
a regular deep squat.
00:12:12.21\00:12:13.53
Okay, we go way down
deeper like that for our
00:12:13.56\00:12:18.37
purposes, doing the
partials are fine. No, if
00:12:18.40\00:12:21.76
you are not arthritic
and you are just following
00:12:21.79\00:12:23.01
along in the program
then you can go ahead
00:12:23.04\00:12:25.42
and squat deeper or
you can even hold some
00:12:25.45\00:12:27.82
weights if you want
to on your shoulders or
00:12:27.85\00:12:30.46
hold them in your
hands and that will give you
00:12:30.49\00:12:32.61
some more resistance,
make your squats little
00:12:32.64\00:12:34.66
bit tougher. Okay, for
lot of people squatting
00:12:34.69\00:12:38.76
is something they have
never done or are afraid
00:12:38.79\00:12:41.53
to do because they think
it's gonna hurt them, but
00:12:41.56\00:12:43.93
the reality is the
stronger a joint gets the
00:12:43.96\00:12:47.64
less pain it's gonna
have. Which means the
00:12:47.67\00:12:50.97
muscles around
the joint have to get
00:12:51.00\00:12:52.25
stronger. Okay,
let's go about 10 more
00:12:52.28\00:12:57.94
Jonathan. Richard,
are you doing okay? Yeah,
00:12:57.97\00:13:01.01
No problem. Not yet.
Okay. Now, we got five
00:13:01.04\00:13:06.98
more and last
one. Okay, let's start
00:13:07.01\00:13:15.29
stepping gently,
stepping is a movement
00:13:15.32\00:13:19.61
we use quite
frequently here and if you have
00:13:19.64\00:13:22.51
really bad arthritis
you might even wanna get
00:13:22.54\00:13:24.92
even a softer
surface. These fellows are on
00:13:24.95\00:13:27.61
basically two layers
of carpet. There is carpet
00:13:27.64\00:13:30.77
on top of carpet and
it makes for a nice soft
00:13:30.80\00:13:33.61
stepping platform for
them, but if you having
00:13:33.64\00:13:38.88
some problems you
might even make it
00:13:38.91\00:13:40.48
softer still or you
might get rebounder or mini
00:13:40.51\00:13:44.22
trampoline and step
on that; that would give
00:13:44.25\00:13:46.70
you even less
resistance as you step down.
00:13:46.73\00:13:49.25
Okay, let's go and pick
it up just a little bit.
00:13:49.28\00:13:54.50
Now you can take
this at your own pace. If
00:13:54.53\00:13:58.52
you are not comfortable
going this high that's
00:13:58.55\00:14:02.17
alright you can
stay down lower. Also its
00:14:02.20\00:14:05.52
very important to
note for those who are
00:14:05.55\00:14:07.08
battling arthritis
certainly especially the
00:14:07.11\00:14:09.54
rheumatoid
arthritis, which is an
00:14:09.57\00:14:10.94
autoimmune disorder.
If you correct your diet
00:14:10.97\00:14:13.57
and get into a good
lifestyle and take away
00:14:13.60\00:14:15.78
lot of stress in
your life by getting some
00:14:15.81\00:14:17.73
counseling or helping
you to give all that to
00:14:17.76\00:14:20.76
God. You are gonna
find yourself feeling lot
00:14:20.79\00:14:23.01
better and the pain
being subsided because
00:14:23.04\00:14:26.07
of the fact that your
main system will not be
00:14:26.10\00:14:27.33
working with you
instead of against you
00:14:27.36\00:14:28.97
But even with
osteoarthritis, the things
00:14:29.00\00:14:31.17
we eat will affect
how we feel, when people
00:14:31.20\00:14:33.84
eat lot of sugary
products or little, lot of
00:14:33.87\00:14:35.76
fat, lot of protein,
they find themselves hurting
00:14:35.79\00:14:38.15
more then when they
were having a lot of
00:14:38.18\00:14:40.20
fresh fruits and
vegetables and whole
00:14:40.23\00:14:41.31
grains and so
forth. And many people have
00:14:41.34\00:14:43.36
found great benefit
in their joints by just
00:14:43.39\00:14:45.61
juicing and they
feel themselves feel lot
00:14:45.64\00:14:47.65
better or fasting, lot
of times people fast. You
00:14:47.68\00:14:50.68
have fasted
Richard. Not very often. Not
00:14:50.71\00:14:52.92
very often. Jonathan
have you fasted before,
00:14:52.95\00:14:55.53
couple of times,
couple of times then what you
00:14:55.56\00:14:57.12
notice when you
do that. I am hungry.
00:14:57.15\00:14:59.94
Okay, well, that's
given. Okay, now, let's go and
00:14:59.97\00:15:08.34
stop, we are going
into some side steps very
00:15:08.37\00:15:10.67
gently step over. Okay
and step and step this is
00:15:10.70\00:15:15.67
giving us a little bit of
variety, it is still a fairly
00:15:15.70\00:15:18.89
easy movement and so
you should be able to
00:15:18.92\00:15:22.04
do this and it
gives chance to strengthen
00:15:22.07\00:15:26.12
some of the muscles
along the sides of the
00:15:26.15\00:15:28.08
legs and abductors
and adductors. When we
00:15:28.11\00:15:32.64
deal with a joint and
I'm gonna just demonstrate
00:15:32.67\00:15:34.69
for my, my arm. The
hand doesn't have a lot
00:15:34.72\00:15:38.64
of muscle to it,
but when I squeeze my
00:15:38.67\00:15:41.09
hand the muscles of my
forearm jump into play.
00:15:41.12\00:15:43.99
Okay, that's what gives
the hand strength and so
00:15:44.02\00:15:47.23
all joints are like
that the muscles will give it
00:15:47.26\00:15:49.88
strength and if I
don't work on these muscles
00:15:49.91\00:15:52.76
then my wrist would be
affected by having wrist
00:15:52.79\00:15:56.31
problems. If I get
these muscles of my forearm
00:15:56.34\00:15:58.74
strong then I will
have less, less problem
00:15:58.77\00:16:00.27
because now the
muscles of my forearm
00:16:00.30\00:16:02.04
were strong. Now,
that concept works through
00:16:02.07\00:16:04.11
rest of body too if
your quadriceps are weak
00:16:04.14\00:16:07.60
and your hamstrings
are weak then your knee is
00:16:07.63\00:16:09.59
gonna take a lot more
stress and when I talk to
00:16:09.62\00:16:12.24
people who have
arthritic often times
00:16:12.27\00:16:14.27
that's what I find is
that their hamstrings and
00:16:14.30\00:16:17.13
their quadriceps are
really mushy feeling,
00:16:17.16\00:16:19.39
they have very little
muscle tone and unless
00:16:19.42\00:16:22.36
they get working out
they are gonna continue
00:16:22.39\00:16:23.98
having a lot of stress
at their knees. Okay, let's
00:16:24.01\00:16:26.95
keep going. Now let's
go switch back into our
00:16:26.98\00:16:32.06
step. At home if you
found the side step to be
00:16:32.09\00:16:40.83
more comfortable then
the front step then you
00:16:40.86\00:16:42.94
can certainly just
stay with one of other even
00:16:42.97\00:16:45.41
though we are
changing over to try and break
00:16:45.44\00:16:47.57
the monotony of
various things and that's
00:16:47.60\00:16:49.66
really all that it
is, as you go through a
00:16:49.69\00:16:52.00
workout we could
just step in one place and
00:16:52.03\00:16:54.65
still get a good
workout, but people like to have
00:16:54.68\00:16:56.99
the variety and so we
try and mix it up a little
00:16:57.02\00:16:58.98
bit. We are gonna be a
little bit limited because
00:16:59.01\00:17:04.03
we can't do a
bunch of jumping around
00:17:04.06\00:17:05.85
because I'm
assuming those watching this
00:17:05.88\00:17:07.83
program or when
people call me up and
00:17:07.86\00:17:09.68
say is that program I
can get that I would I
00:17:09.71\00:17:12.48
can do because I am
arthritic than I can
00:17:12.51\00:17:14.45
direct them to
an arthritis program
00:17:14.48\00:17:15.85
knowing that we
are not gonna be doing
00:17:15.88\00:17:17.75
anything so
ballistic that they gonna have
00:17:17.78\00:17:19.50
trouble keeping up.
Okay, let's pick it up
00:17:19.53\00:17:22.28
When we are doing
aerobic workout, we
00:17:22.31\00:17:25.02
spend a few minutes
getting into a training
00:17:25.05\00:17:27.40
range that we have
been doing that, so these
00:17:27.43\00:17:29.52
fellows now are
getting to a point, where they
00:17:29.55\00:17:31.19
are warmed up. Now,
we can start working a
00:17:31.22\00:17:34.07
little harder, but
you wanna keep it at your
00:17:34.10\00:17:37.98
own pace. Jonathan
gave me a funny look,
00:17:38.01\00:17:39.40
so not exactly sure how
to interpret that may be
00:17:39.43\00:17:41.89
he had too much
for lunch today or
00:17:41.92\00:17:43.55
something I'm not
sure with that was
00:17:43.58\00:17:44.88
Okay, Richard are you
feeling okay? So far, so
00:17:44.91\00:17:49.05
good. Richard you been
around the block just a
00:17:49.08\00:17:51.22
couple times. Do you
have any arthritis at all?
00:17:51.25\00:17:53.09
I don't think so,
you don't think so. Okay.
00:17:53.12\00:17:56.12
Jonathan, forget it.
Better not. I actually do
00:17:56.15\00:18:03.47
have some when I
was playing basketball I
00:18:03.50\00:18:06.22
used to, we
would dump a basketball
00:18:06.25\00:18:08.26
pretty well last
summer I went up and dumped
00:18:11.73\00:18:12.70
the ball somebody
came and caught me
00:18:12.71\00:18:13.68
underneath and I
went down pretty awkwardly
00:18:13.69\00:18:14.66
on my right knee. And
I thought it blowout my
00:18:14.67\00:18:15.72
knee, but for some
reason I was able to get
00:18:15.75\00:18:18.28
up and walk, but the
stress of that injury
00:18:18.31\00:18:21.08
cause some damage to
my knee and so now in
00:18:21.11\00:18:26.65
my later years as I
squat down, I can feel that
00:18:26.68\00:18:28.89
like grinding
sensation that you know is an
00:18:28.92\00:18:32.46
osteoarthritis situation.
So, it doesn't have to be
00:18:32.49\00:18:34.91
incapacitating because
I still can walk and run
00:18:34.94\00:18:37.37
and jump and do all
the things I want to do
00:18:37.40\00:18:39.00
maybe not as fast as I
once did, but I can still
00:18:39.03\00:18:42.56
do. But I have to be
aware that there is some
00:18:42.59\00:18:44.93
grinding, there is, so
it's really important to keep
00:18:44.96\00:18:46.77
my quadriceps and
hamstrings in shape.
00:18:46.80\00:18:49.00
Okay, let's go back
to squats now. Okay and
00:18:49.03\00:18:52.70
down and up, and down
and up, okay let's speed
00:18:52.73\00:18:57.22
it up a little bit,
down up, down up, down up,
00:18:57.25\00:19:01.22
down up, down
up, down up, down up,
00:19:01.25\00:19:05.76
keep going that pace.
Now, if you just tuning
00:19:05.79\00:19:07.95
in you are gonna
well look at that they are
00:19:07.98\00:19:09.34
doing squats way too
fast. It is in because we
00:19:09.37\00:19:11.82
are trying to do
some improper movement is
00:19:11.85\00:19:14.41
because we are still
using this as part of our
00:19:14.44\00:19:16.19
aerobic exercise and
so we are going little bit
00:19:16.22\00:19:18.60
faster on our squats,
but this isn't the way I
00:19:18.63\00:19:21.26
would suggest you do
them, if you are looking
00:19:21.29\00:19:23.06
to develop muscular
strength by squatting
00:19:23.09\00:19:25.09
we are doing it
strictly for our aerobic
00:19:25.12\00:19:27.34
purposes. We are
doing alright Jonathan? Oh!
00:19:27.37\00:19:33.26
Yeah. Okay, Richard
still okay? I'm tired.
00:19:33.29\00:19:38.04
Little tired okay.
That's not a bad thing. No.
00:19:38.07\00:19:41.31
We've got just
about two and a half more
00:19:41.34\00:19:46.85
minutes of hard
aerobic training and then we
00:19:46.88\00:19:48.12
will get down to
Richards favorite part
00:19:48.15\00:19:50.24
of the aerobic workout
that's a cool down pace
00:19:50.27\00:19:51.76
and then after the
cool down pace it's
00:19:51.79\00:19:53.98
Jonathans favorite
part that's meal time, okay
00:19:54.01\00:19:56.72
Let's go back and do
our steps, try and work on
00:19:56.75\00:20:02.63
height of the knee
here, you don't have to go too
00:20:02.66\00:20:06.52
fast, but we just work
on getting the knees up. You
00:20:06.55\00:20:11.87
change resistance to a
variety of means and one of
00:20:11.90\00:20:15.83
them is to speed up or
another one is simply to
00:20:15.86\00:20:18.99
bring the legs up
higher. Just like if you have to
00:20:19.02\00:20:21.84
put this on an
incline, we could increase the
00:20:21.87\00:20:25.34
resistance even well.
So, as well we have to
00:20:25.37\00:20:27.67
try and talk at 3ABN
and see if they can build
00:20:27.70\00:20:29.28
a platform that can
elevate while we are
00:20:29.31\00:20:32.16
doing Body and Spirit
Aerobics that would be
00:20:32.19\00:20:33.86
kind of fun. For
you. For me yeah. Hit the
00:20:33.89\00:20:37.44
button. Up we go,
alright we are looking
00:20:37.47\00:20:44.70
good, we are gonna
keep this up for about
00:20:44.73\00:20:47.70
another minute and a
half and then we will
00:20:47.73\00:20:49.48
start the cool
down phase. That's sound
00:20:49.51\00:20:51.42
good Jonathan.
Works for me, alright. The
00:20:51.45\00:20:56.18
worst thing you can do
if you are arthritic is
00:20:56.21\00:20:57.63
just lay around and do
nothing. Now, let's talk
00:20:57.66\00:20:59.76
more about gout.
Gout is one, where people
00:20:59.79\00:21:02.21
take lot of protein
and they get uric acid
00:21:02.24\00:21:04.64
crystal forming and
one of the main places they
00:21:04.67\00:21:07.05
notice at is in their
big toe. And so when you
00:21:07.08\00:21:10.22
have gout it's very
painful type of arthritis,
00:21:10.25\00:21:13.55
but if you simply
cutback on your animal
00:21:13.58\00:21:16.18
products, I would
recommend cut them
00:21:16.21\00:21:17.95
out totally, but if
you eat a vegetarian diet,
00:21:17.98\00:21:20.62
healthful diet with
lots of water you will find
00:21:20.65\00:21:22.70
your pain rapidly
going away because you are
00:21:22.73\00:21:25.53
now talking out uric
acid from the system. A
00:21:25.56\00:21:29.18
too much protein a
waste byproduct of that
00:21:29.21\00:21:31.53
is uric acid.
Alright fellow we are
00:21:31.56\00:21:37.19
down to our last 45
seconds, so let's go and
00:21:37.22\00:21:39.97
pick it up just a little
bit more and we will spring
00:21:40.00\00:21:43.15
it on home. Keep
those arms pumping, we are
00:21:43.18\00:21:49.15
trying to get
multiple muscles working
00:21:49.18\00:21:50.69
because you are burning
more calories, more fat.
00:21:50.72\00:21:53.08
Sometimes people ask
why aren't I doing all
00:21:53.11\00:21:58.99
these things as well
because I'm also trying
00:21:59.02\00:22:01.18
to teach and
instruct and it would be
00:22:01.21\00:22:03.16
difficult, even
Jonathan as for he is I can hear
00:22:03.19\00:22:05.94
him huffing and puffing
a little bit. And down to
00:22:05.97\00:22:13.22
our last 10 seconds,
very good Richard, we
00:22:13.25\00:22:16.98
are looking good down
to five seconds. Alright
00:22:17.01\00:22:22.27
Richard we can start
cooling down, but that
00:22:22.30\00:22:25.68
doesn't mean stop.
That means we simply slow
00:22:25.71\00:22:28.35
down to allow the
blood to continue circulating
00:22:28.38\00:22:32.58
with the assistance of
our legs its bringing the
00:22:32.61\00:22:35.89
venous blood full
back up to the heart and
00:22:35.92\00:22:37.91
allowing the body
to start to cool down
00:22:37.94\00:22:40.23
without overstressing
the heart and that's
00:22:40.26\00:22:43.02
extremely important.
Little slower still, slow
00:22:43.05\00:22:49.22
it down, slow it
down. Okay, fellows now we
00:22:49.25\00:22:54.27
are just gonna gently
do some side steps. Going
00:22:54.30\00:22:56.85
go to your left, now
to your right. And your
00:22:56.88\00:22:59.39
left and right, left and
right, left little slower
00:22:59.42\00:23:05.08
and we are just
cooling down. Ah! Just make it
00:23:05.11\00:23:08.02
nice and relaxed
just keep in the movement
00:23:08.05\00:23:11.28
going. Lots of good
deep breath as you are
00:23:11.31\00:23:15.75
going through it
that will help you hard to
00:23:15.78\00:23:17.64
relax? Plenty of
oxygen to the body. And
00:23:17.67\00:23:24.09
although we are doing
our exercise inside, I
00:23:24.12\00:23:27.15
strongly encourage
people to get outside,
00:23:27.18\00:23:28.53
get in the sunshine
each day, get some fresh air
00:23:28.56\00:23:33.12
and that will help
your immune system and
00:23:33.15\00:23:36.16
help the overall mood.
And if your stress goes
00:23:36.19\00:23:38.55
down guess what else
feels better your pain,
00:23:38.58\00:23:41.28
okay we are coming
down to about our last
00:23:41.31\00:23:46.70
30 seconds of
aerobic exercise and we gonna
00:23:46.73\00:23:51.67
finish off with some
stretching motions and
00:23:51.70\00:23:56.78
then we will call
the workout. Down to 20
00:23:56.81\00:24:03.87
seconds, slow it
down, slow it down, 15, now
00:24:03.90\00:24:12.53
we are down to 10, and
5, 4, 3, 2, 1, stop. Okay,
00:24:12.56\00:24:24.07
get hold of my
shoulder, we are gonna
00:24:24.10\00:24:25.61
do some stretches
and we gonna stop by
00:24:25.64\00:24:27.65
stretching he
quadriceps area. Lot of times
00:24:27.68\00:24:30.96
people arthritic they
have limitations on how
00:24:30.99\00:24:32.90
much they can
stretch and so if we can get
00:24:32.93\00:24:35.37
there we go get a wide
short, Jonathan go head
00:24:35.40\00:24:37.53
and grab you pant leg
to show that if you can't
00:24:37.56\00:24:40.60
get all the way if
they shouldn't get this part
00:24:40.63\00:24:42.44
get a hold of your
pant leg and that will least
00:24:42.47\00:24:45.07
help you to get
started in stretching because
00:24:45.10\00:24:47.35
when you do have
arthritis there is
00:24:47.38\00:24:48.78
limitations of
joint movement which your
00:24:48.81\00:24:51.08
body doesn't what
to, we have to vertically
00:24:51.11\00:24:52.78
reeducated it
move again. Okay, let's
00:24:52.81\00:24:55.26
switch. Okay,
Richard gonna use me brace
00:24:55.29\00:25:01.35
still, but Jonathan can
do it now. If I push him
00:25:01.38\00:25:03.86
a little bit see how
well he stands up there. We
00:25:03.89\00:25:11.72
had one wellness
program well back
00:25:11.75\00:25:13.12
where everybody
was just trying to
00:25:13.15\00:25:15.50
accomplish a goal of
doing their quadriceps
00:25:15.53\00:25:17.36
stretchers and not
have to use the building or
00:25:17.39\00:25:20.11
anything to hold
themselves. So, think
00:25:20.14\00:25:22.32
Jonathan got caught
up into that okay, relax.
00:25:22.35\00:25:25.44
Now we gonna stretch
our hamstrings and we
00:25:25.47\00:25:27.95
gonna step out. We
gonna up on the hill
00:25:27.98\00:25:29.97
keep your front leg
straight, keep your back
00:25:30.00\00:25:32.41
leg bend lean
forward put your chest up and
00:25:32.44\00:25:35.80
feel the stretch in the
back of your leg. Trying
00:25:35.83\00:25:38.90
to relax, get some
good deep breathes as you do
00:25:38.93\00:25:42.20
it. Alright let's
switch the other side right leg
00:25:42.23\00:25:50.11
is out up on the
heel, left leg is bend lean
00:25:50.14\00:25:53.24
forward keep your chest
up feel the stretch in the
00:25:53.27\00:25:55.99
back of the right leg,
feel that Jonathan. Oh!
00:25:56.02\00:26:03.35
yeah. Richard doing
alright. Okay, now let's
00:26:03.38\00:26:09.30
going to stretch the
calf we gonna step the left
00:26:09.33\00:26:11.72
leg back up on the
toe press the heel at the
00:26:11.75\00:26:15.15
ground. Keep the
chest up and you feel the
00:26:15.18\00:26:18.98
stretch in the back of
leg down into the calf in
00:26:19.01\00:26:21.96
Achilles tendon
area. Alright now we gonna
00:26:21.99\00:26:30.73
switch at the right
foot back press the heel at
00:26:30.76\00:26:34.52
the ground chest up
left leg is bend take some
00:26:34.55\00:26:40.57
good breathes and
let yourself relax. Okay,
00:26:40.60\00:26:50.08
very good fellows
I think we are done.
00:26:50.11\00:26:53.90
Okay, if your
experiencing a lot of
00:26:53.93\00:26:58.63
joint pain but first
thing if you want to do is to
00:26:58.66\00:27:01.59
diagnosed, So find
out exactly what your
00:27:01.62\00:27:03.35
dealing with. But if
you have an arthritic joint
00:27:03.38\00:27:05.94
don't give up there
are things you can do. You
00:27:05.97\00:27:08.27
can start with
resistance with no motion like
00:27:08.30\00:27:12.11
some type of isometric
type effect and then you
00:27:12.14\00:27:16.07
can go into other types
of training that are very
00:27:16.10\00:27:18.06
easy on the joint.
And as you get strong your
00:27:18.09\00:27:20.57
can feel yourself
going into the isotonic or
00:27:20.60\00:27:23.27
resistance type work
and again the stronger
00:27:23.30\00:27:25.78
the muscles gets
surrounding the joint
00:27:25.81\00:27:27.22
the less pain you
gonna have. You might find
00:27:27.25\00:27:29.83
that heat helps you lot
if your arthritic to release
00:27:29.86\00:27:33.15
some of the distress.
If I would encourage you to
00:27:33.18\00:27:35.37
use ice after
the exercise program
00:27:35.40\00:27:38.04
because ice will
stop any inflammation if
00:27:38.07\00:27:41.54
taking place. The heat
will help you relax later
00:27:41.57\00:27:44.10
on but the ice will
stop inflammation right after
00:27:44.13\00:27:46.68
you do your
workout. When you do your
00:27:46.71\00:27:48.89
training make sure you
will do if for the right
00:27:48.92\00:27:50.19
reason. We want to get
out of pain but we want
00:27:50.22\00:27:52.56
to do by glorifying
God with our body because
00:27:52.59\00:27:55.24
God gave us this
wonderful gift and he
00:27:55.27\00:27:57.36
sacrifices his life
for us because we purchased
00:27:57.39\00:28:00.29
with the blood of
Christ. So, when ever
00:28:00.32\00:28:02.14
you do an exercise
program do it for the
00:28:02.17\00:28:04.24
right reason. Here
at Body and Spirit and
00:28:04.27\00:28:06.31
Body and Spirit
Aerobics we use the
00:28:06.34\00:28:08.30
scripture Philippians
4:13 which states that I
00:28:08.33\00:28:11.12
can do all
things to Christ which
00:28:11.15\00:28:13.10
strengthens me. God
bless you thank you for
00:28:13.13\00:28:15.57
joining us and we will
look forward to see you
00:28:15.60\00:28:17.33
next time for another good work
00:28:17.36\00:28:18.34
out on Body and Spirit Aerobics.
00:28:18.37\00:28:20.33