The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Osteoporosis is a condition
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that many women worry about
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and spend a lot of
money on to try and prevent.
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There's good news,
there is a very inexpensive
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and effective way
to prevent osteoporosis
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by getting into a
healthy lifestyle.
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We're gonna talk about
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that more next on
Body and Spirit Aerobics.
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Hello, I'm Dick Nunez.
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Wellness Director
of the Black Hills
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Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Many women spend a lot of time
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worrying about osteoporosis
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and they subdue as much as
they can to help prevent it,
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but yet there are some
simple things you can do.
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Do not how to worry about it,
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we're gonna talk about that
as we go through our program.
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Helping me out
today will be my daughter,
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Britney, and Corrie.
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They're both
students at Union College.
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Corrie is the senior,
Britney is the junior.
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And what's your major?
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International Rescue and Relief.
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Okay, and Britney
is in the same program,
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I keep telling that she put
the relief before the rescue.
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But I think they
have to rescue him
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before they give him relief.
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I thought relief
as well, exactly.
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It doesn't matter.
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We're gonna get
into our program today,
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we're gonna be doing a program
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that's gonna help
prevent osteoporosis.
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And so by doing that,
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we're gonna have to do a
little resistance exercise
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on the upper body as well,
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because we find that is
best way to help prevent it.
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Both our young ladies
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here are good
candidates not to get it,
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because they haven't
working out for a longtime.
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But we'll talk about
that as we get going.
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Okay, let's warm up by
doing some arm circles.
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We're gonna go up and around
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and up and around
and up and around.
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We're gonna
loosen up the joints.
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I've seen some
really good benefits
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from working out with people.
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Hey, let's go
back the other way.
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I know of a woman in her 70s
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that you know very well,
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Britney, who was having
problems with osteoporosis
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and she started working out
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and when she
had her bone density
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check after
working out for a year,
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it improved 4
percent which was fantastic.
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Usually if they just stay
status quo they're excited
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but for to get
better was really,
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very staggering for them.
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Okay, let's go and relax.
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Now we're gonna do some pushups
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and we'll do them off the knees
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because this program is gonna be
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somewhat designed for women,
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because women are the ones
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who worry about it the most,
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not that men can't get
osteoporosis 'cause they can.
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But it's more common in
women and you know, why?
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Because they
don't have good posture
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and maintain their bone mass.
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Well, that's part of it,
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but women tend to have
smaller bones naturally.
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And so men having larger bones
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will have less chance
of getting osteoporosis,
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because there's more
bone mass to break down.
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Okay, so obviously those
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who are very petite
have a higher chance of it.
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Okay, let's go
ahead and do the pushups,
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you want to keep
the back straight,
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lower yourself
down, and push back up.
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Now if you have to use the wall,
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because you can't get
down on the floor yet,
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that's okay.
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But you want to get
working on these things,
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so you can get down this way,
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because this is a
weight bearing type exercise
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where you're forcing your body
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to do some bending of the bones
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as you go down
and stretch your body
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and that's telling your body
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it wants to grab more calcium.
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Very good.
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How many we've done, Britney?
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Fifteen.
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So this is 20, yes.
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Keep going. You're doing fine.
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Okay, we're gonna
test them a little bit,
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we're gonna see if
they can do five more.
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One, strong, two, and up,
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and up, and up,
good and nice easy 30.
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Okay, come on up.
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That felt good, good.
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All right,
hands behind the head,
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stretch back, lean
back just a little bit.
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You're kind of emphasis
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the stretch of
the chest muscles.
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And now what you can do
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is you're giving yourself a hug.
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Pull your shoulder blades apart.
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Okay, and now
back over head again,
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lean back.
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And now give
yourself another hug.
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Pull your shoulder blades apart.
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Okay, good.
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What we're gonna
do is get the towels,
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Corrie get each
one of us a towel,
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one for each of us.
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There you go Britney. Thank you.
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Okay, now we're gonna use
this to help with our workout.
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And we're gonna grab
the end of the towel,
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and we're gonna
put our left leg out,
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grab about 6 inches
from the other hand,
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we're gonna pull
back, and pull back out,
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pull and out, and pull and out.
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Okay, bend over a
little more, there we go.
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This is working
our upper back muscles,
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latissimus dorsi,
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and also the
rhomboids will get some effect.
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All sorts of good
things will happen.
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Britney, I hope you're counting.
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Four.
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Okay, your job is to
help keep me on count.
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Yes, sir.
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Now where we at?
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Eleven, okay.
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Twelve.
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May have to have you
double checker, Corrie.
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Okay.
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Two more.
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Okay, good.
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Let switch to other side.
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Okay, pull, and pull, and pull,
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and pull, and pull,
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pull, and pull.
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Focus on the muscles
give yourself some resistance,
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and pull, and pull,
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and pull, pull.
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Where we at? Sixteen.
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fifteen, sixteen,
seventeen, eighteen, two more,
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and good, okay.
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Now we're gonna
do is you're gonna
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grab the end of your
towel like that, okay.
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And we're gonna grab it
about 6 inches away again.
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This time we're
gonna raise it up,
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and pull back
down, and up and pull,
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and up and pull, and
up and pull, up and pull,
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up and down, up.
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All right, keep going,
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focus on your
shoulders as you're doing this,
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give yourself some
resistance, make yourself work.
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And up, and up, and up, and up,
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have 15, close, 14.
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Okay, I'll try it?
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Okay, 18, yes.
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Nineteen, one more
time, and 20, good.
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Now we're gonna take
it with our other hand,
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so we're gonna grab the end,
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grab about 6 inches away,
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and raise up and
down, and up and down,
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and up and down, up and down,
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and up, and up.
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Focus on the
muscles as you doing it,
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it should be
feeling in your shoulders,
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give yourself some work.
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Where were we at, Britney?
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Twelve, okay.
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five more times,
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and up, and up, and up,
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and up, and up, good.
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Okay, now what I want to do
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is I want you to
grab towards the end again
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and just keep the same spacing,
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bend over, we're gonna
kick the right arm back.
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Actual you give
yourself a little more space
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about a foot, kick back,
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and kick back,
kick back, and kick,
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and kick, this is
work on the triceps area.
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Okay, how many, Britney?
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9, 10, 11, 12.
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Okay, 13, 14, 15, 16,
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and three more.
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All right, switch sides now.
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Okay, kick back,
and kick, and kick,
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flex your triceps
each time as you do it.
00:09:39.18\00:09:42.50
And push, and push,
and push, kick back,
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and kick, and out, and out.
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Where we're at, fourteen.
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Okay, keep the
elbow in one spot,
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take it back, and kick,
00:10:00.06\00:10:03.10
and kick, and good, all right.
00:10:03.11\00:10:07.41
Okay, let me have the towels,
00:10:08.34\00:10:09.45
we'll discard of those.
00:10:11.00\00:10:13.15
Okay, now we're
gonna go ahead and stretch.
00:10:13.16\00:10:16.81
So I want you to bring
00:10:16.82\00:10:17.79
your arm before your head,
00:10:17.80\00:10:19.33
grab your elbow and pull.
00:10:19.34\00:10:21.00
Remember, fitness
is made up of strength,
00:10:23.32\00:10:26.04
cardiovascular
conditioning and flexibility,
00:10:26.05\00:10:28.49
so we want to do all aspects.
00:10:28.50\00:10:31.28
Okay, now locked arm up,
00:10:31.29\00:10:32.81
bend at the elbow get a hold,
00:10:32.82\00:10:35.03
elbow with your
other hand and pull.
00:10:35.04\00:10:36.81
All right.
00:10:43.88\00:10:44.87
Now let's put the
right arm out straight,
00:10:44.88\00:10:47.04
bring it across your body,
00:10:47.05\00:10:48.58
reach up with your other hand,
00:10:48.59\00:10:51.17
and pull against the elbow,
00:10:51.18\00:10:53.18
steady stretch about 10 seconds.
00:10:53.19\00:10:56.41
Make sure you
breath, try and relax,
00:10:56.42\00:10:59.54
feel the stretch, all right.
00:10:59.55\00:11:03.29
Reach out with the left arm now,
00:11:03.30\00:11:05.15
bring it across the right side,
00:11:05.16\00:11:07.34
up behind, and pull.
00:11:07.35\00:11:09.64
Okay, hold it about
five more seconds, and relax.
00:11:13.51\00:11:20.12
All right, we're gonna
start into our aerobic workout.
00:11:20.13\00:11:22.27
In doing so, we're
gonna start with lunges,
00:11:22.28\00:11:24.23
so hands on the hip, okay.
00:11:24.24\00:11:26.72
Step out with
your right leg first.
00:11:26.73\00:11:29.21
Okay, go down, and
back, left leg now,
00:11:29.22\00:11:33.15
we're just gonna alternate.
00:11:33.16\00:11:34.20
Very good, this is an excellent
exercise for everybody.
00:11:38.07\00:11:43.34
You might hurt
the knee a little bit,
00:11:43.35\00:11:45.66
so if you do have
problems with your knees
00:11:45.67\00:11:47.08
you might want to just
shorten up your strokes,
00:11:47.09\00:11:49.23
you don't go quite as far down.
00:11:49.24\00:11:51.86
The main part of the lunges
00:11:51.87\00:11:53.12
is to make sure you don't
send your knee past your foot,
00:11:53.13\00:11:57.05
keep your chest up.
00:11:57.06\00:11:58.09
Our ladies are doing very well,
00:12:00.25\00:12:01.79
but overall
it's a great exercise
00:12:03.02\00:12:04.77
for stimulating
muscle development
00:12:04.78\00:12:06.86
which will also
stimulate bone density.
00:12:06.87\00:12:11.86
One of the things that
women don't realize is so much
00:12:11.87\00:12:14.14
of what they take in.
00:12:14.15\00:12:15.68
The high protein diet is
very typical in American diet
00:12:15.69\00:12:18.72
is the major culprit
for the osteoporosis,
00:12:18.73\00:12:21.77
because you find that cultures
00:12:21.78\00:12:23.09
who don't take
in lot of protein,
00:12:23.10\00:12:24.93
and also don't take
in all that much calcium,
00:12:24.94\00:12:27.22
they don't have osteoporosis.
00:12:27.23\00:12:28.98
But those who
have higher protein
00:12:28.99\00:12:30.31
intakes will battle that,
00:12:30.32\00:12:32.70
and even things like milk
00:12:32.71\00:12:34.16
where people think as
a great calcium source.
00:12:34.17\00:12:36.22
Actually research has shown
00:12:36.23\00:12:37.74
that people
actually loose calcium
00:12:37.75\00:12:39.78
with every glass of
milk they have except gaining
00:12:39.79\00:12:41.73
which is something
00:12:41.74\00:12:42.78
you don't hear
a lot of-obviously
00:12:42.79\00:12:44.10
because they don't want to get
00:12:44.11\00:12:45.08
that type of
information out there,
00:12:45.09\00:12:46.53
because people then
tend to buy less milk.
00:12:46.54\00:12:50.49
And the meat
products and animal products
00:12:50.50\00:12:52.30
although they may
have a lot of calcium in,
00:12:52.31\00:12:54.44
they also again are
high in protein and fat
00:12:54.45\00:12:57.69
which will cut down
the amount of stimulation.
00:12:57.70\00:13:00.40
Okay, good, let's step in place.
00:13:03.02\00:13:05.96
Okay, let's get
the arms moving, good.
00:13:05.97\00:13:07.94
Drinking a lot of
water is also very beneficial
00:13:14.48\00:13:16.93
because that
helps flush out excess,
00:13:16.94\00:13:19.27
and so when people are
on the high protein diets,
00:13:19.28\00:13:22.89
it's gonna cause a
lot stress on their body,
00:13:22.90\00:13:24.78
because they have
to break that down.
00:13:24.79\00:13:26.76
Eating a low protein
diet, you're gonna find yourself
00:13:26.77\00:13:28.81
assimilate calcium
much more efficiently,
00:13:28.82\00:13:30.98
and also getting outside
00:13:30.99\00:13:32.36
and getting a lot of
sunshine is very beneficial.
00:13:32.37\00:13:34.46
Okay, let's step it up more.
00:13:34.47\00:13:36.66
Because really what
you're looking to do
00:13:36.67\00:13:38.19
is to super charge the
vitamin D and lot of people,
00:13:38.20\00:13:41.62
we see this all the time
00:13:41.63\00:13:42.60
they come to our
wellness program,
00:13:42.61\00:13:43.98
they're actually
Vitamin D deficient,
00:13:43.99\00:13:45.70
even if they come
from Florida or Arizona,
00:13:45.71\00:13:47.69
because they
don't get out enough.
00:13:47.70\00:13:49.05
And if you don't
get vitamin D going,
00:13:49.06\00:13:51.24
it's gonna effect the calcium,
00:13:51.25\00:13:52.63
unfortunately when then
they supplement the calcium,
00:13:52.64\00:13:55.00
then they don't assimilate
00:13:55.01\00:13:56.70
the Vitamin or
Vitamin D as effectively
00:13:56.71\00:13:58.81
or go into the conversions
00:13:58.82\00:14:00.26
of it into
supper charge Vitamin D.
00:14:00.27\00:14:03.17
And so super charge
Vitamin D is a 1000 times
00:14:03.18\00:14:05.95
more active than
regular Vitamin D.
00:14:05.96\00:14:08.34
Okay, pick them
up a little more.
00:14:08.35\00:14:09.88
Okay, keep smiling
ladies, keep smiling.
00:14:12.73\00:14:15.75
Very good.
00:14:20.83\00:14:22.90
So getting out
and walking or jogging
00:14:22.91\00:14:25.65
are gonna be very beneficial
for helping the bone matrix,
00:14:25.66\00:14:27.96
swimming not so much,
00:14:27.97\00:14:29.28
because you're staying buoyant,
00:14:29.29\00:14:30.49
although swimming
is excellent exercise,
00:14:30.50\00:14:32.67
yeah if you can swim.
00:14:32.68\00:14:33.84
For me it's an
exercise in futility.
00:14:37.67\00:14:39.79
Okay, Corrie, as you're stepping
come little closer to me,
00:14:41.91\00:14:45.82
there we go.
00:14:45.83\00:14:46.86
Okay, let's go
ahead and stop that.
00:14:46.87\00:14:49.12
Put your hands on your hips,
00:14:49.13\00:14:50.55
and lunge off to
the side, go left first,
00:14:50.56\00:14:53.50
okay, back, and step
out to the right now,
00:14:53.51\00:14:56.72
good, now left, and right.
00:14:56.73\00:15:00.81
The side lunges will
give us a little variation
00:15:00.82\00:15:03.41
and it will work the
inside of the thighs.
00:15:03.42\00:15:06.88
Aerobic exercise
is rhythmic activity
00:15:06.89\00:15:08.96
of the major muscle group,
00:15:08.97\00:15:10.83
but you want to also
get to resistance work
00:15:10.84\00:15:12.62
in there 'cause resistance works
00:15:12.63\00:15:13.68
can be very beneficial
in helping the bone matrix.
00:15:13.69\00:15:16.58
And, one of the things
that really is important
00:15:16.59\00:15:19.42
for helping prevent osteoporosis
00:15:19.43\00:15:21.68
is getting rid
off pop and diet pop.
00:15:21.69\00:15:24.49
Those are high
in phosphoric acid
00:15:24.50\00:15:26.06
and they cause a
seesaw battle with calcium
00:15:26.07\00:15:28.29
and those who are
taking a lots of pop,
00:15:28.30\00:15:30.74
will also have
problems with bone matrix
00:15:30.75\00:15:32.96
and certainly a lot
of young women drink pop.
00:15:32.97\00:15:35.93
Do you ladies know of anybody
00:15:35.94\00:15:37.33
who drinks a lot of pop?
00:15:37.34\00:15:38.94
Few people, okay.
00:15:38.95\00:15:40.18
And while
drinking that you strain
00:15:42.35\00:15:44.22
yourself up for some bad things.
00:15:44.23\00:15:46.72
So eliminate pop and diet pop,
00:15:46.73\00:15:49.12
very beneficial for
preventing osteoporosis.
00:15:49.13\00:15:52.02
Buy something else
to drink like water,
00:15:52.03\00:15:54.11
okay, that's much more helpful.
00:15:54.12\00:15:56.62
Pop is really empty calories,
00:15:56.63\00:15:58.14
it doesn't do
anything good for you.
00:15:58.15\00:15:59.87
It's got lot of chemicals in it
00:15:59.88\00:16:01.12
and that's gonna effect
your overall body performance.
00:16:01.13\00:16:03.88
And people say, but
it's good, it taste so good.
00:16:06.85\00:16:09.62
My response is get over it.
00:16:13.06\00:16:14.93
Okay, step in place.
00:16:16.00\00:16:17.49
Another thing
that people take in,
00:16:24.26\00:16:26.21
way too much up,
00:16:26.22\00:16:27.19
that effects the calcium
balance, is coffee and alcohol.
00:16:27.20\00:16:31.04
Both those things
will tend to dehydrate you,
00:16:31.05\00:16:32.98
which will cause you
to get rid of-exercise
00:16:32.99\00:16:36.37
your fluid and in
that fluid is calcium.
00:16:36.38\00:16:38.62
So there's many
things that's effective,
00:16:39.63\00:16:41.54
but high protein diet
that's far the most devastating,
00:16:41.55\00:16:45.11
because it's
gonna effect the balance
00:16:45.12\00:16:46.94
because of the
high acidity of protein
00:16:46.95\00:16:49.06
of the amino acids.
00:16:49.07\00:16:50.18
And so your body is gonna
be trying to get more alkaline,
00:16:50.19\00:16:53.90
so it goes after alkaline
phosphate from the bones
00:16:53.91\00:16:56.49
and coming with
it will be calcium.
00:16:56.50\00:16:58.67
Okay, let's get into
a squat position now,
00:17:01.58\00:17:03.59
cross your arms, squat down
00:17:03.60\00:17:06.22
and back up, squat down.
00:17:06.23\00:17:08.91
And this is gonna
be a great exercise
00:17:08.92\00:17:11.24
for preventing osteoporosis
00:17:11.25\00:17:13.48
and that's what we
really talking about
00:17:13.49\00:17:14.78
and that's what our
ladies would like to do here.
00:17:14.79\00:17:16.76
They are little
young for it right now,
00:17:16.77\00:17:17.98
but you'd like to avoid ever
having it, right? Definitely.
00:17:17.99\00:17:21.08
Okay, but many
young women of your age
00:17:21.09\00:17:24.83
grow up to be older
women ended up having it
00:17:24.84\00:17:27.48
and a lot of the
recourse is gained
00:17:27.49\00:17:29.12
because they don't
take care of themselves.
00:17:29.13\00:17:30.66
Another big
component of osteoporosis
00:17:30.67\00:17:32.94
why so many women
00:17:32.95\00:17:34.08
get it is because they
don't do resistance exercise,
00:17:34.09\00:17:37.22
weight bearing exercise,
00:17:37.23\00:17:38.68
developing your muscle
mass to as much as possible.
00:17:38.69\00:17:41.60
Because as these young
ladies keep doing the exercises
00:17:41.61\00:17:44.23
and building themselves up,
00:17:44.24\00:17:45.60
what that's
gonna do is help them,
00:17:45.61\00:17:47.43
not to have
problems later in life,
00:17:47.44\00:17:48.95
because and especially
I'd encourage young girls,
00:17:48.96\00:17:52.29
12, 13, 14 years old to get
00:17:52.30\00:17:53.84
in a good
regular exercise program,
00:17:53.85\00:17:55.79
because that's when
their body is developing.
00:17:55.80\00:17:58.24
And I know, Britney,
00:17:58.25\00:17:59.22
you started
doing little exercise,
00:17:59.23\00:18:00.77
you know, when you
were just a little--
00:18:00.78\00:18:01.96
taking doing pull-ups
off by arm and so forth
00:18:01.97\00:18:04.79
and that all helped you
when you started to grow up,
00:18:04.80\00:18:07.60
because you
automatically had the muscles
00:18:07.61\00:18:09.43
you were
developing in young age.
00:18:09.44\00:18:10.98
So even though we don't
get all that much strength
00:18:10.99\00:18:13.41
early on as children,
00:18:13.42\00:18:15.12
but yet we start
developing for the future.
00:18:15.13\00:18:18.04
And when we do hit adolescence
00:18:18.05\00:18:19.72
now all of sudden here we
go, start getting lot stronger.
00:18:19.73\00:18:22.53
Okay, now let's go
ahead and step in place again.
00:18:24.22\00:18:26.11
In fact, when you
were going to school up
00:18:28.35\00:18:29.79
in Montana, Tamarack Springs,
00:18:29.80\00:18:32.14
didn't you climb some
high peak, over there?
00:18:32.15\00:18:34.62
It's true, which one is it?
00:18:34.63\00:18:36.19
I climbed, it's Rainbow Peak.
00:18:36.20\00:18:37.83
And how high is it?
00:18:37.84\00:18:38.84
I don't remember
the exact number,
00:18:40.31\00:18:41.70
but it was one of the mountains
in Glacier National Park.
00:18:41.71\00:18:44.79
Okay, and some of the guys
weren't able to do it, right?
00:18:44.80\00:18:47.46
It's true. And then
some of the guys did it,
00:18:47.47\00:18:49.10
because you did it.
00:18:49.11\00:18:50.08
It's true.
00:18:50.09\00:18:51.06
So we can't quit,
we got to get up there.
00:18:51.07\00:18:52.85
It's really
hard on the male ego,
00:18:55.29\00:18:57.19
when girls make us look bad,
00:18:57.20\00:18:58.96
so that's something we want.
00:18:58.97\00:19:01.45
Okay, let's pump
the arms little more.
00:19:01.46\00:19:02.87
I told you we're
gonna make it glow next time
00:19:04.74\00:19:06.13
I worked you out,
Corrie. That's true.
00:19:06.14\00:19:07.73
Starting to
happen, working on it.
00:19:07.74\00:19:08.97
We're doing great though.
00:19:12.61\00:19:14.93
And not too much longer
00:19:14.94\00:19:15.91
we'll start our cool
down phase, but not yet.
00:19:15.92\00:19:18.43
Okay, let's go back
and do some side lunges,
00:19:18.44\00:19:20.48
step this way, okay,
let's go out to left,
00:19:20.49\00:19:23.72
okay, hands on the hips.
00:19:23.73\00:19:24.74
Rhythmic activity
of major muscle groups
00:19:30.09\00:19:31.95
that's what gonna
help us burn some body fat.
00:19:31.96\00:19:33.82
And by stepping out like this,
00:19:35.69\00:19:36.78
we are putting little
stress on the hip area
00:19:36.79\00:19:39.47
which again will
be count for the body
00:19:39.48\00:19:42.57
to hang on to that calcium
00:19:42.58\00:19:43.81
that's where we're
after, creating a knee.
00:19:45.49\00:19:48.07
Weight bearing exercise
is so important for that.
00:19:48.08\00:19:50.92
Lot of women shy away from it
00:19:50.93\00:19:53.08
and that's the
worst thing they can do.
00:19:53.09\00:19:54.76
I know a woman I'm
working out in Rapid City,
00:19:54.77\00:19:56.87
she looked like she
was ready to break anytime
00:19:56.88\00:19:58.58
you'd touch
because she was in her 70s.
00:19:58.59\00:20:01.11
And now when she
goes to visit her family
00:20:01.12\00:20:02.47
and they hug her they go mom
00:20:02.48\00:20:04.05
what have you done to yourself,
00:20:04.06\00:20:05.19
you feel so much more solid now,
00:20:05.20\00:20:07.11
because she's been working out.
00:20:07.12\00:20:08.43
And so it's really
exciting to see that,
00:20:08.44\00:20:09.99
where then they
can do so much more
00:20:10.00\00:20:12.04
where before one time
00:20:12.05\00:20:13.73
one of her relatives hugged her
00:20:13.74\00:20:14.91
and she broke her rip, that sad.
00:20:14.92\00:20:16.97
You know, somebody takes a step,
00:20:16.98\00:20:18.45
they break their hip
and fall to the ground
00:20:18.46\00:20:20.70
that's what we want to prevent.
00:20:20.71\00:20:22.50
And so good healthy diet
00:20:22.51\00:20:24.55
and also having your mind right,
00:20:24.56\00:20:26.85
because the Bible
talks about the fact that,
00:20:26.86\00:20:30.45
"A merry heart doeth
well like what medicine."
00:20:30.46\00:20:33.37
But a sad spirit, you know,
00:20:35.05\00:20:36.75
what the Bible
says you about that,
00:20:36.76\00:20:38.19
"It dry up the
bones," dries up the bones.
00:20:38.20\00:20:40.92
And then finally
when people are depressed
00:20:40.93\00:20:42.71
they get more osteoporosis.
00:20:42.72\00:20:43.79
Okay, let's go
back to stepping again.
00:20:43.80\00:20:45.53
Okay, let's pick
it up a little bit,
00:20:49.38\00:20:50.88
knees up high, pump the arms,
00:20:50.89\00:20:52.87
pick the knees up, knees up.
00:20:52.88\00:20:55.97
Marching desire,
let's go, up, up, up,
00:20:55.98\00:21:00.24
marching away, good.
00:21:00.25\00:21:03.65
I told I would
make him jog today,
00:21:03.66\00:21:05.15
but well at least get
some good marching in there.
00:21:05.16\00:21:07.20
But it's almost
time for the cool down.
00:21:11.88\00:21:13.44
Let's speed it up a little bit.
00:21:15.84\00:21:17.45
Very good ladies,
very good, knees up,
00:21:19.73\00:21:22.40
knees up, good.
00:21:22.41\00:21:24.31
We got a minute and half to go
00:21:26.54\00:21:27.72
and we can start cooling down,
00:21:27.73\00:21:29.98
sprint to the finish line.
00:21:29.99\00:21:31.20
You're gonna make it Corrie?
00:21:33.26\00:21:34.57
Definitely. How
about you, Britney,
00:21:34.58\00:21:36.16
you're gonna make it, oh, yes.
00:21:36.17\00:21:38.16
Have you climbed
any high peaks Corrie?
00:21:38.17\00:21:39.94
Fourteen thousand foot.
00:21:39.95\00:21:40.92
Fourteen
thousand that qualifies,
00:21:40.93\00:21:42.64
what was that?
00:21:42.65\00:21:44.98
I forget the names
00:21:44.99\00:21:45.96
but we climbed
three of them in two days.
00:21:45.97\00:21:47.69
Three of them, Was
Mount Rainier one of them?
00:21:47.70\00:21:50.08
Okay, now that's
up to that range.
00:21:50.09\00:21:52.35
In Colorado they have
mountains in Colorado,
00:21:52.36\00:21:54.28
I hadn't noticed, I'm kidding.
00:21:54.29\00:21:56.56
They have lots
and lots and lots--
00:21:56.57\00:21:58.01
Yes, I do, they have lots
of, they're called the Rockies.
00:21:58.02\00:22:01.61
I forget this.
00:22:01.62\00:22:03.94
Yeah, I'm sure they
are, they're very impressive
00:22:03.95\00:22:05.56
when you fly over a place,
00:22:05.57\00:22:06.63
just go on and
on and on, and on.
00:22:06.64\00:22:08.85
How much fun to drive over
00:22:08.86\00:22:10.03
especially in the winter time.
00:22:10.04\00:22:11.28
Okay, pick it up,
pick it up, pick it up.
00:22:11.29\00:22:12.99
You can warm yet, Corrie.
00:22:16.04\00:22:17.68
I'm glowing so.
00:22:17.69\00:22:18.72
You're glowing, glowing,
lots of glowing going on.
00:22:18.73\00:22:21.39
Okay, down to
our last 30 seconds.
00:22:21.40\00:22:25.52
How about you,
Britney, you're getting warm?
00:22:25.53\00:22:26.92
Yes. okay.
00:22:26.93\00:22:28.08
Looking forward to cool down.
00:22:28.09\00:22:29.26
Looking forward to
cool down, yeah me too.
00:22:29.27\00:22:30.93
Okay, down to our last 20.
00:22:36.02\00:22:38.19
So certainly having a
good relationship with God,
00:22:38.20\00:22:41.07
helps us not to get
into a depressed state
00:22:41.08\00:22:43.24
which is gonna
cause various problem.
00:22:43.25\00:22:45.32
Okay, down to 10 more seconds.
00:22:45.33\00:22:49.57
Almost lost track of
time there for second,
00:22:49.58\00:22:51.17
almost I gonna
let you off early.
00:22:51.18\00:22:53.27
Glad I came back to my senses,
00:22:53.28\00:22:54.56
okay slow it down, slow it down,
00:22:54.57\00:22:56.95
oh, very nice, slow it down.
00:22:56.96\00:22:59.41
Okay, the cool down
phase in aerobic exercise,
00:22:59.42\00:23:02.23
extremely important
00:23:02.24\00:23:03.29
because while these
ladies are going at it,
00:23:03.30\00:23:05.33
their heart rate was picking up,
00:23:05.34\00:23:07.20
their chemicals of the body
00:23:07.21\00:23:08.41
were stimulate to
beat faster to try
00:23:08.42\00:23:10.55
and pump more oxygenated
blood throughout the body.
00:23:10.56\00:23:13.34
And now going to
the cool down phase.
00:23:13.35\00:23:15.39
What we're doing is
we're using the leg muscles
00:23:15.40\00:23:17.99
to circulate the venous
blood back up to the heart.
00:23:18.00\00:23:20.77
We're giving it a hand
where people stop suddenly
00:23:20.78\00:23:24.46
it could be very detrimental.
00:23:24.47\00:23:25.59
Even in big races, you see track
00:23:25.60\00:23:27.76
and field races even if
they just run a marathon
00:23:27.77\00:23:30.77
which you often see is
runners don't just stop,
00:23:30.78\00:23:33.80
they keep jogging
around the little bit
00:23:33.81\00:23:36.23
as they cool down.
00:23:36.24\00:23:37.50
Of course some of them collapse
at the finish line but so they,
00:23:37.51\00:23:39.93
they've little trouble
jogging, they have but,
00:23:39.94\00:23:42.26
but you'll see
that, where they just
00:23:42.27\00:23:43.48
run a very hard race
00:23:43.49\00:23:44.88
and yet after a
hard race runners
00:23:44.89\00:23:47.08
will often times
keep lightly jogging
00:23:47.09\00:23:49.94
to help themselves cool down.
00:23:49.95\00:23:51.33
Because people can cause
00:23:51.34\00:23:53.39
a very stressful
situation on their heart,
00:23:53.40\00:23:56.03
if they stop suddenly.
00:23:56.04\00:23:57.87
So cooling down
00:23:57.88\00:23:59.01
in aerobic
exercise is very important.
00:23:59.02\00:24:00.82
So you're cooling
down, Corrie? Working on it.
00:24:00.83\00:24:03.00
And of course the
more fit you become,
00:24:03.01\00:24:05.28
the easier it is
to cool back down.
00:24:05.29\00:24:07.37
So we're gonna do
nice cool down here
00:24:07.38\00:24:09.64
and then we're gonna go
through some stretching.
00:24:09.65\00:24:12.37
And then we'll be
hopefully done ladies,
00:24:12.38\00:24:14.20
so you're doing very
well. Of course I don't know
00:24:14.21\00:24:16.70
if I may have Corrie
touch me, she's all sweaty.
00:24:16.71\00:24:19.76
I might just have
to give you a big hug.
00:24:19.77\00:24:21.49
Oh, yeah, all right,
okay. After I went to phase.
00:24:21.50\00:24:23.98
That would be a first
time in Body and Spirit.
00:24:23.99\00:24:25.74
Okay, 30 seconds left to go.
00:24:25.75\00:24:27.46
Okay, just relax,
nice and easy, oh, yeah.
00:24:31.11\00:24:35.31
Okay, Britney,
that's a little too much
00:24:35.32\00:24:36.82
of a casual stroll.
00:24:36.83\00:24:38.37
Okay, we're down to 15 seconds.
00:24:39.70\00:24:41.63
And now 10, 9, 8, 7,
00:24:45.59\00:24:50.51
6, 5, 4, 3, 2, 1.
00:24:50.52\00:24:56.60
Okay, go ahead and
use my shoulder as a brace
00:24:56.61\00:24:59.07
and you're gonna go and
stretch your quadriceps.
00:24:59.08\00:25:01.23
That should feel good about now.
00:25:03.52\00:25:04.99
Yeah, all the
leg work we've done.
00:25:05.00\00:25:06.73
Okay, you do have an efficient
cooling system, Corrie?
00:25:09.35\00:25:13.77
I do, very efficient.
00:25:13.78\00:25:15.16
Okay, switch sides.
00:25:17.59\00:25:19.37
Does that happen to you
when you get nervous through?
00:25:21.11\00:25:23.62
Only my hands.
00:25:23.63\00:25:24.72
Only your
hands, oh, interesting.
00:25:24.73\00:25:26.48
My hands will get
cool and clammy, but--Okay.
00:25:26.49\00:25:28.84
So you're quite the
medical curiosity. I am.
00:25:31.97\00:25:34.89
Okay, good.
00:25:37.56\00:25:39.13
Now we're gonna
do the hamstring,
00:25:39.14\00:25:40.66
you're gonna step
out with your left foot,
00:25:40.67\00:25:42.14
will open your heel, toe up.
00:25:42.15\00:25:44.74
Okay, you're gonna lean forward,
00:25:44.75\00:25:46.15
back leg is bend,
keep your chest up,
00:25:46.16\00:25:48.43
stretch the back of the leg.
00:25:48.44\00:25:49.71
You feel that back there, yes.
00:25:51.69\00:25:53.36
Okay, good.
00:25:53.37\00:25:54.34
All right, let's switch sides,
00:25:58.54\00:26:00.91
put your leg
out, up on the heel,
00:26:00.92\00:26:02.90
lean forward,
stretch the back of the leg,
00:26:02.91\00:26:06.69
back leg is bend, chest is up.
00:26:06.70\00:26:09.29
Okay, good.
00:26:13.24\00:26:15.36
All right, step out to the side,
00:26:15.37\00:26:18.21
stretch inside of the
thigh, this leg is straight,
00:26:18.22\00:26:21.27
your right leg is
straight right now,
00:26:21.28\00:26:22.32
your left leg is
bend, chest is still up,
00:26:22.33\00:26:26.06
stretching inside of the thigh.
00:26:26.07\00:26:27.54
Okay, let's go the other way,
00:26:30.29\00:26:32.03
left leg is now straight,
00:26:33.86\00:26:35.56
stretching inside
of the left thigh,
00:26:35.57\00:26:37.43
right knee is bend.
00:26:37.44\00:26:38.66
All right and good.
00:26:41.79\00:26:42.82
Let's just finish up
with some trunk turns,
00:26:42.83\00:26:45.46
turn left, turn
back to the right,
00:26:45.47\00:26:50.06
turn left, turn right,
00:26:50.07\00:26:54.93
turn left, and turn right.
00:26:54.94\00:26:59.75
Okay, ladies, thanks a lot.
00:26:59.76\00:27:01.91
To summarize our program here,
00:27:04.25\00:27:06.19
four things you
want to keep in mind,
00:27:06.20\00:27:08.02
cut down your protein intake,
00:27:08.03\00:27:09.82
stop consuming pop and diet-pop,
00:27:09.83\00:27:13.08
get rid of alcohol and coffee,
00:27:13.09\00:27:15.14
and start doing
resistance exercise.
00:27:15.15\00:27:17.94
And remember,
00:27:17.95\00:27:20.08
"About the merry
spirit works like medicine,
00:27:20.09\00:27:23.07
but the sad spirit
dries out your bones."
00:27:23.08\00:27:25.82
So you want to have
a good walk with God,
00:27:25.83\00:27:28.20
seek out help if you need it.
00:27:28.21\00:27:30.06
So you have that
peace of spirit within you
00:27:30.07\00:27:32.57
that will make you healthier.
00:27:32.58\00:27:33.92
Do it for all the right reasons,
do it for the glory of God.
00:27:33.93\00:27:36.99
Remember the scripture
00:27:37.00\00:27:37.97
we claim here all the
time on Body and Spirit.
00:27:37.98\00:27:40.36
And Body and Spirit Aerobics
00:27:40.37\00:27:41.51
is Philippians
4:13, which states,
00:27:41.52\00:27:43.93
"I can do all things through
Christ which strengthens me."
00:27:43.94\00:27:46.93
God bless you.
Thank you for joining us.
00:27:46.94\00:27:48.76
We'll look forward
to seeing you next time
00:27:48.77\00:27:50.60
on Body and Spirit Aerobics.
00:27:50.61\00:27:52.29