The following
program is designed
00:00:01.97\00:00:03.34
to demonstrate simple workouts
00:00:03.37\00:00:04.80
that you can use to
improve your health.
00:00:04.83\00:00:06.67
Be sure to
consult your physician
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before beginning
any exercise program.
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Has the state of the
economy got too bogged down?
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Well, i see you don't
have all the answers for that.
00:00:16.83\00:00:18.88
But there are
some practical things
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you can do to make
it little bit easier.
00:00:20.44\00:00:22.84
Stay tune and find out more
00:00:22.87\00:00:24.24
next on Body
and Spirit Aerobics.
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Hello, I'm 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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When people come to
our wellness program,
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one thing I find happening
on a real regular basis
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as they say after
about a year or so
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they actually save the money
that they spend on the program
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because they're not buying
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some of the things
that they used to buy.
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John Robbins, who is heir
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to the Baskin and
Robbins fortune gave that up,
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because he was convince
that there was a different way
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people should be eating
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and he wrote a book
called 'Diet for New America'
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and he exposes a lot
about how much it cost
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to eat a typical American diet.
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So we're gonna
talk more about that
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as we get into our program.
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But I think
we're ready to begin,
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so come on out,
and let's get started.
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Helping me will be
my daughter Brittany
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and also Daniel Hopkins
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from the Black Hills
Health and Education Center.
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So we gonna start by
just warming up a little bit
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by circling the arms.
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Why dont you back
up just a little bit,
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so I don't bonk in the nose.
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Okay, nice big circles back,
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big circles just
keeping your arms straight,
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raising them up and
bringing them backwards.
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Way up, way up, back around.
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Up back around.
Keep the arm straight.
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And up and around,
just warming up now,
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couple of more times.
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Now we're going to
the other direction.
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If you feel your shoulder
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is popping and
grinding a little bit
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that can be normal
until you get used to it.
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So we're coming up
around like we're doing
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a butterfly stroke in swimming.
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I can't swim, so I can do this.
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Up and round, up
and round, up and round,
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couple more times,
and up and round, good.
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Okay, to start our program,
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we're gonna do a little
bit of upper body work still.
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And we're gonna
start with the basic
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fundamental exercise pushups.
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Now I'm gonna have Brittany
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do the modified
ones off her knees.
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I'm gonna have
Daniel do the regular ones
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which what you
call military pushups.
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When doing this
you want to make sure
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the back stage is nice
and flat the whole time
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whether you're on your
knees or just doing a regular.
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People often times let
their hips come up too high
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and that makes it improper.
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So let's go ahead straighten out
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just a more Brittany, okay.
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Now down and
up, and down and up,
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and down up, and
to keep in control,
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up down, and up
down, and up down and up.
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Now for those at home if
you need to use the wall.
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Well, lot of
people have started out
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their pushups by
doing it that way
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and then they find
themselves working up to a point
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where they're doing
like Brittany is doing them.
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And then if they
keep on they will find
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that they're doing them
like Daniel is doing it.
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Whether you're young or
whether you're not so young.
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Just keep going. How
many we're on Brittany?
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It's 20. Twenty, are you sure?
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Yeah. You're counting by twos?
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We're gonna do 30 of them.
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If you have to stop
at home that's fine.
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Well our two should be able
to keep going right through it.
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Is that 28. Yes.
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29, 30, now go far go down,
and hold that for ten seconds.
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One, two, three, four, five,
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six, seven, eight, nine and ten.
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Okay, up on your
feet. How that feel?
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I feel already. Daniel, okay.
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All right, let
stretch that area out,
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put your hands behind your head,
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and push your elbows
back as much as you can.
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Try and squeeze your
shoulder blades together.
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Now we're gonna do is
gonna give yourself a hug
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and this time nearly
pulling your scapula apart.
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The scapula is the big muscles
in the middle of the back
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otherwise known as your
shoulder blades, and pull.
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Okay, lets go up
over the head again
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hands behind the head.
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And now we're
flurrying our elbows back
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and squeezing our shoulder
blades together as we do it.
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We're gonna hold each
stretch for about ten seconds
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and now we're
gonna go the other way.
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Reach around yourself,
keep yourself the nice big hug
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and pull the
shoulder blades apart.
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Whenever you
stretch it should not hurt,
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but you should feel
the muscles being pulled.
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All right, let's relax.
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Okay, now I want you just bring
your hands together like this.
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Okay bring them up over
head, and then pull down,
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and up over head and
down, and up and down.
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Your arms are straight,
the hands have come together
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and you're going way up.
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Stretch back and down,
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you're keeping them
stretch the whole time.
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And when you do this,
you're trying to stretch
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the muscles of the upper back
and then using those muscles
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as you come back down.
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And so up and down,
and up and down, and up.
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We gonna do 10 more.
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Stretch back come
down, back up and down,
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and up and down.
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There's four and
down and five and down,
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reach back and down.
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Four more times and down and up,
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down two more times,
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back pull down
and back and down.
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Now let's bend over at the waist
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bend your knee slightly
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reach out in front of
you and pull back, reach out,
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and pull back and out.
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We're reaching straight out
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as you come
forward with both hands.
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You're bent about 45
degrees at the waist.
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Your knees are bent
slightly, you're pulling back.
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As if you're rolling something
into you and then back out
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and pull and
out, and pull and out.
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Again we're using the muscles
of the upper back to do this,
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pull reach out,
and pull reach out,
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and pull and
out, and pull and out,
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and pull reach way
out five more times.
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There's one, pull
back and reach and pull
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and reach and
pull, and reach, pull,
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one more time, pull and good.
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All right now we're
gonna stretch that area
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once you put your
arm up over your head.
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Grab your elbow
and pull to the side.
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So you put one arm up
you bend it at the elbow,
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grab with the opposite hand
and pull it towards your head.
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And you should feel
that stretch down your side.
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Okay, let's
switch to the other side.
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Grab your
elbow, your arm is bend
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and pull it across.
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Hold it, up five more seconds.
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Feel the
stretch along your side.
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Okay, go ahead and relax.
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Now we're gonna take our hands
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and bring them
up to our shoulders.
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Elbows are bend, we're
gonna push up over head,
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come back down,
push up and down,
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and up and down.
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For those at home if
you have light weights,
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this is a good thing you can use
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to give yourself
little more resistance
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and pushup and down
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way up and
down, way up and down.
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This is an excellent
one specialy for people
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that get older
because we tend to loose
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the range of motion of
going up over the head.
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And you'll find
that even just doing this
00:09:07.28\00:09:10.23
with no resistance at
all can be more than enough.
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For my two helpers,
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this should be
pretty easy for them.
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But they're couple years
younger than lot of people
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that might be watching the show.
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And even if
you're relatively fit,
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you do this long enough,
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you start to feel
in your shoulders.
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Brittany, you're
starting to feel it yet?
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I'm feeling it little.
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Daniel, start to
feel it yet? Little bit.
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Okay, let's go five
more, press up and down,
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and up and
down, and up and down,
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up and down, one
more time, and down.
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Okay, just bring
your arm across the body
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and put your hand behind
your elbow and pull it across.
00:09:55.82\00:10:00.74
So if you're
taking your right arm
00:10:00.77\00:10:04.42
you're pointing it
as far left as you can,
00:10:04.45\00:10:07.34
bring your hand up
behind your elbow and pulling.
00:10:07.37\00:10:11.03
All right, lets'
do the other side now.
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Point to the opposite side
and behind the elbow and pull.
00:10:14.33\00:10:21.30
All right, now we're
gonna start our aerobic part
00:10:25.94\00:10:30.45
and by doing this
we're gonna actually do it
00:10:30.48\00:10:32.49
by getting into our
leg training as well.
00:10:32.52\00:10:35.38
So I want you do is cross
your arms across your chest.
00:10:35.41\00:10:39.07
Now we gonna
start doing some squats.
00:10:39.10\00:10:41.24
Okay, so go and squat down okay,
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back up and squat nice and slow.
00:10:44.81\00:10:48.25
Now when you do your squat
00:10:48.28\00:10:50.40
make sure you
push your hips back
00:10:50.43\00:10:52.57
as you start your squat,
00:10:52.60\00:10:54.24
try and keep your knees
over your feet at all times.
00:10:54.27\00:10:57.50
So Brittany, try and push
00:10:57.53\00:10:58.90
your hips back
just a little more,
00:10:58.93\00:11:00.30
there you go that's better.
00:11:00.33\00:11:01.70
Squat down and
up, and down and up.
00:11:01.73\00:11:05.42
Now they're going fairly deep,
00:11:05.45\00:11:07.83
so for those at home
00:11:07.86\00:11:09.90
if you can't go
these deep, that's okay.
00:11:09.93\00:11:12.08
Brittany do a
couple of short, okay.
00:11:12.11\00:11:15.28
Even if you just high
put a high chair behind you,
00:11:15.31\00:11:17.69
that's okay until
you get to a point
00:11:17.72\00:11:20.02
where you feel like you
can get more range of motion.
00:11:20.05\00:11:22.25
Squatting is one of
the best things you can do
00:11:22.28\00:11:24.39
to develop the legs and hips
00:11:24.42\00:11:27.51
and keep you
flexible and movable
00:11:27.54\00:11:29.94
for long as possible, okay.
00:11:29.97\00:11:32.72
Go and go back
down to deep once again.
00:11:32.75\00:11:35.34
Okay, squat way
down, again up and down,
00:11:35.37\00:11:39.32
and up and down, and down.
00:11:39.35\00:11:43.45
Aerobic exercise
constitute rhythmic activity
00:11:43.48\00:11:46.69
of the major muscle group
00:11:46.72\00:11:48.15
and so squats will
start leading us into that.
00:11:48.18\00:11:52.39
It is rhythmic.
00:11:52.42\00:11:53.79
It is of the major muscle group.
00:11:53.82\00:11:56.02
but we can do the
whole show doing the squats.
00:11:56.05\00:11:58.55
One thing you folks
can get really sore,
00:11:58.58\00:12:01.38
and also we'll be getting,
get a little monotonous.
00:12:01.41\00:12:04.60
But right now
we're having a good time,
00:12:04.63\00:12:06.00
so we can keep going.
Okay, let's go way down.
00:12:06.03\00:12:11.24
Now we're gonna pull
little variety to it.
00:12:11.27\00:12:13.95
Go down and just
come part way up,
00:12:13.98\00:12:16.36
back down part way
up, back down part way up,
00:12:16.39\00:12:20.40
back down part
way up, back down,
00:12:20.43\00:12:22.89
now go all the way up
okay, go down part way up,
00:12:22.92\00:12:26.49
back down part way
up, back down part way up,
00:12:26.52\00:12:31.19
back down, and down,
and down all the way up.
00:12:31.22\00:12:36.50
Okay, let's
start stepping it out.
00:12:36.53\00:12:39.47
Just easily stepping in place.
00:12:39.50\00:12:41.48
Pick your knees up as you do it.
00:12:45.24\00:12:46.79
Okay, you folks keep
going and I'll start talking.
00:12:50.66\00:12:55.25
That's also rhythmic activity
of the major muscle group,
00:12:55.28\00:12:57.75
for some people
more major than others.
00:12:57.78\00:12:59.78
Okay, let's go and
speed it up little bit.
00:12:59.81\00:13:02.15
As people get
into their lifestyle
00:13:06.78\00:13:08.90
and as they're eating
the diet they are choosing
00:13:08.93\00:13:13.43
snack foods and so
forth and high protein foods,
00:13:13.46\00:13:15.86
they cost an awful lot of money.
00:13:15.89\00:13:18.50
And you'll find as you
go through the grocery store
00:13:18.53\00:13:21.27
the things that are more
economical are the things
00:13:21.30\00:13:24.11
that are gonna
high in carbohydrates
00:13:24.14\00:13:25.60
and high in starch
type food matter, okay.
00:13:25.63\00:13:28.96
Let's go ahead and speed it
up little more, little more.
00:13:28.99\00:13:35.06
Okay, let's start
jogging in place, good.
00:13:38.77\00:13:42.52
Now for those at home
if you can't' jog in place,
00:13:42.55\00:13:45.55
that's all right.
00:13:45.58\00:13:49.84
Keep it going
and so what they find
00:13:49.87\00:13:53.36
of course is when you get
on a typical American diet
00:13:53.39\00:13:56.74
and of course a lot
of people spent time
00:13:56.77\00:13:58.89
going to fast food
restaurant and so forth.
00:13:58.92\00:14:01.31
They find that they
spend like $14 a day
00:14:01.34\00:14:04.35
just on fast food type diets.
00:14:04.38\00:14:07.19
When you go on to a
very healthful diet,
00:14:07.22\00:14:09.49
you can go on
that type of lifestyle
00:14:09.52\00:14:11.43
for about $3 a day.
00:14:11.46\00:14:12.99
What you look at that
over the course of a year
00:14:13.02\00:14:15.95
a person would be
saving about $4,000
00:14:15.98\00:14:19.36
just in their eating habits.
00:14:19.39\00:14:21.54
Let alone if they
quit smoking, quit drinking
00:14:21.57\00:14:24.35
and get off a lot off
medication they need to pay.
00:14:24.38\00:14:27.55
All right let's
go and slow it down.
00:14:27.58\00:14:28.95
As we get into
the aerobic exercise
00:14:32.58\00:14:34.60
we start metabolizing body fat
00:14:34.63\00:14:36.49
and that will help
in lot of ways too.
00:14:36.52\00:14:40.62
One unfortunate
thing you might have to buy
00:14:40.65\00:14:42.02
a new wardrobe, but
that's a good thing.
00:14:42.05\00:14:44.99
Okay, now I would like you to do
00:14:45.02\00:14:47.64
is go back into
some squats again, okay.
00:14:47.67\00:14:50.71
Squat back
down, and up and down,
00:14:50.74\00:14:55.41
and up and down, and up.
00:14:55.44\00:14:58.61
Now for those at home
will say, wait a minute
00:14:58.64\00:15:00.53
my legs already tired
from doing all these squats.
00:15:00.56\00:15:03.15
Well you can just keep go ahead
00:15:03.18\00:15:04.82
and stepping in
place because once again
00:15:04.85\00:15:06.57
the rhythmic
activitie is what we're after.
00:15:06.60\00:15:08.76
All right, down deep, and down,
00:15:12.01\00:15:15.54
and down, and down, and down.
00:15:15.57\00:15:20.60
We gonna go ten more times.
00:15:20.63\00:15:22.03
The chest up, you should
be able to look straight ahead
00:15:22.06\00:15:26.71
and down, and
down, five more times.
00:15:26.74\00:15:33.83
Two and three and
four and five, okay.
00:15:33.86\00:15:40.10
Now we're gonna
step side-to-side
00:15:40.13\00:15:41.59
so step out and back.
00:15:41.62\00:15:47.07
Go side-to-side left and right,
00:15:47.10\00:15:50.46
and left and
right, and left and right.
00:15:50.49\00:15:58.32
Okay, pick it up a little bit.
00:15:58.35\00:16:00.43
When John Robbins wrote his
book on 'Diet for New America',
00:16:07.81\00:16:10.97
he found out how much it cost
00:16:11.00\00:16:12.90
just to provide adequate
amount of meat for people,
00:16:12.93\00:16:17.84
and I won't get
into those numbers.
00:16:17.87\00:16:20.11
But if you want to study it out,
00:16:20.14\00:16:23.14
I'd suggest you read the
book and you will find out
00:16:23.17\00:16:27.59
a lot about where
our money is going?
00:16:27.62\00:16:31.05
And then, when you couple that
00:16:31.08\00:16:32.67
with going on
high protein type diets
00:16:32.70\00:16:34.78
and what it's doing to
the health of our economy
00:16:34.81\00:16:37.29
by just having to spent
so much time in medical,
00:16:37.32\00:16:41.49
going to the doctor,
taking prescription drugs,
00:16:41.52\00:16:44.35
to take care of lot of
disorder that could be corrected
00:16:44.38\00:16:49.20
simply by changing lifestyle.
00:16:49.23\00:16:53.54
Okay, speed it up.
00:16:53.57\00:16:57.87
Okay, good faster still.
00:16:57.90\00:17:04.22
You're starting to get warm yet?
00:17:04.25\00:17:05.81
Okay, faster.
00:17:05.84\00:17:09.77
This is a good one
for those who like to ski
00:17:09.80\00:17:11.90
because it helps develop
00:17:11.93\00:17:13.55
the inner and
outer thigh muscles.
00:17:13.58\00:17:18.94
Little faster.
00:17:18.97\00:17:23.50
Okay, let's go back
into jogging in place.
00:17:23.53\00:17:27.18
Pick those knees up,
00:17:27.21\00:17:30.49
very good, pick it up.
00:17:30.52\00:17:37.71
The other thing is very helpful
is so many people out there
00:17:37.74\00:17:40.83
when you want to drink something
00:17:40.86\00:17:42.77
they naturally go to something
like coffee or soda pop
00:17:42.80\00:17:46.21
and of course all
this will cost money
00:17:46.24\00:17:49.03
but water is the thing really
should be taking a lot in.
00:17:49.06\00:17:52.35
And the thing that
people don't' realize
00:17:52.38\00:17:54.58
they're taking in coffee,
they're taking on soft drink
00:17:54.61\00:17:57.19
and what it ends up happening
is end up dehydrating himself,
00:17:57.22\00:17:59.71
because think of this way.
00:17:59.74\00:18:01.21
If you're on the
middle of the ocean
00:18:01.24\00:18:02.61
and you're dying of thirst,
00:18:02.64\00:18:04.67
if you start
drinking ocean water
00:18:04.70\00:18:06.51
what happens to you?
00:18:06.54\00:18:07.91
Well, you die sooner,
00:18:07.94\00:18:09.31
because of the
high salt content.
00:18:09.34\00:18:10.96
But if you take
in whole fresh water
00:18:10.99\00:18:15.51
then you're
gonna hydrate yourself.
00:18:15.54\00:18:17.12
So when you're
taking in things like pop,
00:18:17.15\00:18:19.31
or coffee, or alcohol,
00:18:19.34\00:18:21.58
they actually
cause drawing of food
00:18:21.61\00:18:24.26
from your vital
tissues and actually
00:18:24.29\00:18:26.29
instead of
giving you fluid there,
00:18:26.32\00:18:28.30
they're actually
hydrating you, okay.
00:18:28.33\00:18:31.21
Faster still. Knees up.
00:18:31.24\00:18:36.65
Also make sure
you pump your arms.
00:18:36.68\00:18:40.35
Good arm movement.
00:18:40.38\00:18:41.75
Straight in front of
you, straight in front of you.
00:18:41.78\00:18:43.15
Keep those arms moving.
00:18:43.18\00:18:45.14
My track coach
always used to say,
00:18:45.17\00:18:46.98
faster your arms
move the faster you move.
00:18:47.01\00:18:51.59
So various sprinters at
home you wanna pump the arms,
00:18:51.62\00:18:54.73
not only that
but it also help you
00:18:54.76\00:18:56.70
with burning more calories.
00:18:56.73\00:18:58.99
There is a lot equipment out
there that is designed to work
00:18:59.02\00:19:02.53
both your upper
body and lower body.
00:19:02.56\00:19:03.94
Saying this gonna
help you burn fat faster.
00:19:03.97\00:19:06.98
Well, that might be the case,
00:19:07.01\00:19:08.55
but rowing is an
excellent exercise
00:19:08.58\00:19:10.44
because it does
use multiple muscles.
00:19:10.47\00:19:14.65
Okay, slow down little
bit, keep those arms pumping,
00:19:14.68\00:19:19.42
keep those knees up.
00:19:19.45\00:19:25.03
Now if it's uncomfortable
for you to leave the floor
00:19:25.06\00:19:27.54
like they're doing
here, then just go ahead
00:19:27.57\00:19:29.94
and remain in
contact with the floor
00:19:29.97\00:19:31.63
with one of your feet, so
you're not bouncing too much
00:19:31.66\00:19:34.00
especially those who might have
00:19:34.03\00:19:35.45
an arthritic type condition.
00:19:35.48\00:19:41.16
Okay, let's go and
slow down some more.
00:19:41.19\00:19:43.86
And go ahead and stop.
00:19:51.81\00:19:54.00
Okay, now we're gonna do
is, we're gonna do some lunges.
00:19:54.03\00:19:55.83
Lunge out with the left.
00:19:55.86\00:19:57.37
Okay, let's get in altogether
00:19:57.40\00:19:59.47
now back, now
with your right, okay.
00:19:59.50\00:20:02.27
Lunges and other excellent
exercise we can do for legs.
00:20:02.30\00:20:05.66
And this is also one
that you wanna make sure,
00:20:05.69\00:20:08.90
you keep your
knees over your feet.
00:20:08.93\00:20:11.37
Don't jerk your
knee, past your foot,
00:20:11.40\00:20:13.60
because then you can
stretch your knee out too much.
00:20:13.63\00:20:16.23
Now again you don't have
to go real deep on this one.
00:20:16.26\00:20:19.94
If you're having
problems with your knees
00:20:19.97\00:20:21.71
or if you're just feeling like,
00:20:21.74\00:20:23.25
you're not strong
enough to go down that far,
00:20:23.28\00:20:25.08
just go ahead and do a
modified version of it.
00:20:25.11\00:20:28.81
So Brittany, why
don't you go and do that?
00:20:28.84\00:20:30.21
just go, go ahead
with some short ones,
00:20:30.24\00:20:32.63
but you still wanna
make sure you're keeping
00:20:32.66\00:20:35.06
the other aspects
of the exercise proper.
00:20:35.09\00:20:37.78
Keep the chest up,
keep a smile on your face
00:20:37.81\00:20:41.09
and keep your
knee over your foot.
00:20:41.12\00:20:44.01
Okay, go and back
doing regular again.
00:20:44.04\00:20:47.27
You can also do an
extended version of it
00:20:47.30\00:20:50.34
where you go way out.
00:20:50.37\00:20:51.74
So Daniel, let
me have you do that.
00:20:51.77\00:20:53.57
Step out, way out and
you'll find, you'll feel that
00:20:53.60\00:20:57.71
a little bit in more in
the gluteus maximus area.
00:20:57.74\00:21:03.57
So for those who like to
do a lot outdoor activities
00:21:03.60\00:21:06.69
like mountain climbing
and hiking and rock climbing
00:21:06.72\00:21:11.13
and all those things
that I don't like to do.
00:21:11.16\00:21:13.30
You will find this
is a very good exercise,
00:21:13.33\00:21:15.38
may be that's why I am
not doing them with you.
00:21:15.41\00:21:18.60
For both, Daniel and Brittany
love that kind outdoors stuff
00:21:18.63\00:21:21.16
and so they're also
little bit younger than I am,
00:21:21.19\00:21:23.62
so they can enjoy this exercise.
00:21:23.65\00:21:27.35
Okay, let's do
about five more each side,
00:21:27.38\00:21:30.95
okay, here's one coming up,
and there's one on the other
00:21:30.98\00:21:35.83
and now two and two and three,
00:21:35.86\00:21:42.73
three, two more times, way out.
00:21:42.76\00:21:46.33
Four, and five and five.
00:21:46.36\00:21:51.91
Okay, walk in place.
00:21:51.94\00:21:55.63
We start to come towards
00:21:55.66\00:21:57.03
the end of our
aerobic exercise Daniel, so.
00:21:57.06\00:22:01.34
we trying go for about 12 to
15 minutes of aerobics exercise.
00:22:01.37\00:22:06.02
One of the most important
aspects of aerobic exercise
00:22:06.05\00:22:08.87
is the cool down period.
00:22:08.90\00:22:10.99
A lot times people
do aerobic exercise
00:22:11.02\00:22:13.44
and then they stop abruptly.
00:22:13.47\00:22:15.12
And that's
something you don't wanna do,
00:22:15.15\00:22:16.96
because that can be
very hard on your heart,
00:22:16.99\00:22:18.81
because your
heart's going, "Help",
00:22:18.84\00:22:20.22
because your legs were
acting as secondary pump
00:22:20.25\00:22:23.48
to bring the
venous blood back up
00:22:23.51\00:22:25.14
and all of sudden when you stop
00:22:25.17\00:22:27.18
just all the sudden then
your body doesn't like that.
00:22:27.21\00:22:30.82
Now calf muscles have
been called the second heart.
00:22:30.85\00:22:34.01
Interesting enough it does have
00:22:34.04\00:22:35.41
little bit of heart type
shape or an upside down heart.
00:22:35.44\00:22:37.78
And it is a good
muscle for helping to--
00:22:37.81\00:22:40.49
help circulate the blood.
00:22:40.52\00:22:44.16
This is also
good idea occasionally
00:22:44.19\00:22:45.89
as you're going
through aerobic exercise
00:22:45.92\00:22:47.50
to check your pulse rate.
00:22:47.53\00:22:49.05
I don't have people go
for their carotid arteries
00:22:49.08\00:22:51.69
because all people don't know
00:22:51.72\00:22:53.09
where those
carotid arteries are,
00:22:53.12\00:22:54.49
and they'll end up
knocking themselves out,
00:22:54.52\00:22:56.22
because they're impinging
their blood flow to the brain.
00:22:56.25\00:22:59.31
And also when do
that, if you do find it,
00:22:59.34\00:23:01.77
your body is not very happy
00:23:01.80\00:23:03.51
with pressure on
the carotid artery,
00:23:03.54\00:23:05.27
so it actually slows
your heart rate down,
00:23:05.30\00:23:07.37
so you're not going to get
a totally accurate measure.
00:23:07.40\00:23:09.25
So if you have trouble
finding your pulse rate
00:23:09.28\00:23:11.89
off our wrist which
is on the thumb side
00:23:11.92\00:23:14.48
between the first
couple tendons there.
00:23:14.51\00:23:16.27
You can also go
to your temple area
00:23:16.30\00:23:18.46
because you can have
good strong pulse in there.
00:23:18.49\00:23:20.86
And just basically
you want to take it
00:23:20.89\00:23:22.69
for about six
seconds multiplied by ten
00:23:22.72\00:23:25.21
and that at least
gives you a ballpark,
00:23:25.24\00:23:27.09
or you can go ten
seconds multiplied by six.
00:23:27.12\00:23:28.95
It doesn't really matter,
00:23:28.98\00:23:30.35
but you just wanna get a
ballpark to where you're at
00:23:30.38\00:23:32.14
to make sure
you're not over doing it,
00:23:32.17\00:23:34.13
because there are no benefits
00:23:34.16\00:23:35.53
for overdoing aerobics exercise,
00:23:35.56\00:23:37.52
but you do increase your risk
00:23:37.55\00:23:39.43
if you go too hard, okay.
00:23:39.46\00:23:43.30
Keep slowing down it
okay, and go ahead and stop.
00:23:43.33\00:23:51.30
All right, that
feel all right, Daniel?
00:23:51.33\00:23:53.36
That's good. Okay, Brittany?
00:23:53.39\00:23:54.93
Feels good. All right.
00:23:54.96\00:23:56.49
So lets do the few
things now for the abdominal,
00:23:56.52\00:23:58.39
we're gonna do this by putting
our hands behind our back
00:23:58.42\00:24:00.29
and we're gonna blow out
and contract the abdomen.
00:24:00.32\00:24:03.56
Then we gonna bend
over, then we gonna come up,
00:24:03.59\00:24:06.34
then we gonna lean back
and stretch the abdomen.
00:24:06.37\00:24:09.35
So blow out and bend
over and up and lay back.
00:24:09.38\00:24:15.53
Blow out, over up and back.
00:24:15.56\00:24:20.55
Blow out, over up and
back, go and keep going.
00:24:20.58\00:24:25.62
It's very important to blow out
00:24:25.65\00:24:28.00
when you do your
abdominal exercise,
00:24:28.03\00:24:29.73
because that drives your abdomen
00:24:29.76\00:24:31.13
in the way it supposed to be.
00:24:31.16\00:24:32.58
If you're doing
heavy abdominal work
00:24:32.61\00:24:35.58
or using lots of weight,
00:24:35.61\00:24:36.98
you'll find yourself
extending your abdomen out
00:24:37.01\00:24:39.27
and that's how
you're developing it.
00:24:39.30\00:24:40.96
But if you work on
blowing out in the contraction
00:24:40.99\00:24:43.67
and tightening those muscles up,
00:24:43.70\00:24:45.56
you'll find that you'll
develop a nice small waist
00:24:45.59\00:24:48.57
rather than
encouraging it to stick out.
00:24:48.60\00:24:51.09
In fact there
have been products,
00:24:51.12\00:24:52.49
that've been put on the market
00:24:52.52\00:24:53.89
which will make you
hold your abdomen in
00:24:53.92\00:24:56.52
or it will buzz on you
00:24:56.55\00:24:58.28
and so that is design to help
you take inches of your belly
00:24:58.31\00:25:02.43
and it will do
that but it does it
00:25:02.46\00:25:04.89
because that helps you to
stand up straight all the time,
00:25:04.92\00:25:07.30
if you have bad
pasture then naturally
00:25:07.33\00:25:09.46
your abdominal is gonna
just kind of flap out there.
00:25:09.49\00:25:12.09
But if you have good posture,
00:25:12.12\00:25:13.94
then you're going to be having
a smaller looking abdomen.
00:25:13.97\00:25:18.18
Okay, let's go a
few more times here,
00:25:18.21\00:25:19.71
blow out contract the abdomen,
00:25:19.74\00:25:22.37
so when you come forward
you really wanna make sure
00:25:22.40\00:25:24.47
you contract down, bend over.
00:25:24.50\00:25:27.89
Then up and then
way back, blow out.
00:25:27.92\00:25:31.58
Contract, bend
over up and lay back,
00:25:31.61\00:25:34.96
blow out over up, and
back okay, that's good.
00:25:34.99\00:25:40.44
Now let's just go
ahead and do some turns
00:25:40.47\00:25:44.46
and turn the other way.
00:25:44.49\00:25:46.98
Now for your trunk
people often times,
00:25:47.01\00:25:50.09
when I do side bends
and I find the side bends
00:25:50.12\00:25:53.43
actually develops
the muscles on the side
00:25:53.46\00:25:56.24
and will give you a wider waist
00:25:56.27\00:25:58.17
and that isn't the looks
that most people are going for.
00:25:58.20\00:26:00.98
So if you do in this way,
00:26:01.01\00:26:04.44
you'll get the
flexibility range of motion
00:26:04.47\00:26:07.02
and the twisting is
found to be more beneficial
00:26:07.05\00:26:09.66
when it comes to trimming
up the waist line, okay.
00:26:09.69\00:26:16.29
Let's do two more each way turn,
00:26:16.32\00:26:20.41
and turn, and turn, and turn.
00:26:20.44\00:26:28.25
All right, Daniel, Brittany,
00:26:28.28\00:26:30.07
thanks a lot, we're all done.
00:26:30.10\00:26:31.75
When you change your lifestyle,
00:26:31.78\00:26:33.90
you'll find yourself
saving a lot of money.
00:26:33.93\00:26:35.58
When you give up
smoking you'll find yourself
00:26:35.61\00:26:37.69
saving $4 to $5 for
just a pack of cigarettes.
00:26:37.72\00:26:40.47
When people
look what they drink,
00:26:40.50\00:26:42.73
they will take in coffee and pop
00:26:42.76\00:26:44.34
and so many other substances
00:26:44.37\00:26:46.02
that are totally
worthless for their bodies.
00:26:46.05\00:26:47.68
And the sad thing
is so much we consume
00:26:47.71\00:26:50.55
is really harmful for us,
00:26:50.58\00:26:51.95
it's gonna cause us a
lot of medical problems,
00:26:51.98\00:26:53.77
it's gonna make us over weight.
00:26:53.80\00:26:55.33
We gonna be spending,
00:26:55.36\00:26:56.73
we'll be spending lot of money
for prescription medication.
00:26:56.76\00:26:58.97
But when your change
to healthy lifestyle,
00:26:59.00\00:27:01.12
you start filling up
on fruits and vegetables,
00:27:01.15\00:27:03.85
and whole grain
breads and cereals,
00:27:03.88\00:27:05.27
you gonna find some
very good things take place.
00:27:05.30\00:27:07.94
First of all you'll
notice yourself losing weight.
00:27:07.97\00:27:10.06
But you'll find
yourself also feeling satisfied,
00:27:10.09\00:27:13.04
because you're
eating a healthy diet.
00:27:13.07\00:27:15.15
Not only that but for those
who are spiritually inclined,
00:27:15.18\00:27:17.76
you're gonna find
yourself feeling so much better.
00:27:17.79\00:27:19.56
And your relationship
with God will actually improve,
00:27:19.59\00:27:22.72
because now you're going
in harmony with God's will,
00:27:22.75\00:27:25.21
because He wants us to
live a healthy lifestyle.
00:27:25.24\00:27:28.14
In Romans 12:1 He says,
00:27:28.17\00:27:29.68
present yourselves
as a living sacrifice
00:27:29.71\00:27:31.95
only acceptable to God
which is your reasonable service
00:27:31.98\00:27:35.69
which is
something we can all attain.
00:27:35.72\00:27:37.21
And one thing we try
and advocate all the time
00:27:37.24\00:27:39.86
on Body & Spirit and
Body & Spirit Aerobics
00:27:39.89\00:27:41.81
is do it all for
the right reasons.
00:27:41.84\00:27:43.32
We always claim
Philippians 4:13 which states,
00:27:43.35\00:27:46.96
"I can do all things through
Christ which strengthens me."
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God bless, stay
with the work outs
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and we look forward to see
you next time on Body & Spirit.
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