The following
program presents principles
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designed to
promote good health and is
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not intended to
take the place of
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personalized professional care.
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The opinions and
ideas expressed are
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those of the speaker.
Viewers are encouraged
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to draw their own conclusions
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about the information presented.
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Hello, and welcome to
"Health for a Lifetime."
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Today we are
going to be talking with
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Dr. Clarence Ing
from Weimer Institute in
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California. I am Don
Maclntosh and we hope
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that today's program
will give you health for
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a lifetime. Today we
are going to be talking
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about very
interesting subject Dr. Ing
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and that is
exercise. Why should we
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be so interested in exercise?
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Well, it depends on
what you want to get out
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of life. You know, we
were designed to be active,
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and if you use your
body, we say use it or lose it,
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or to put it in
another way if you don't use
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it you are going to
lose it. You know the good
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Lord designed us to
be active. He designed
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us to do things and
when we live a sedentary
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lifestyle, we are
really missing out on lot of
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good things in life.
And when you want to go
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out to try to enjoy
life to do something if you
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haven't taken the
time to maintain your level
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of fitness, it is
difficult to enjoy things.
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So the fitter you
are the more fun you are
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going to have, and
the happier you will be,
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you are going to feel so much
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better, so why not exercise.
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Do you like exercise yourself?
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I enjoy because
when I exercise I feel
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better, when I don't
exercise regularly you
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don't feel as well,
and that's one of the
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reason why many
people who exercise continue
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to exercise
because they say when I
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do it, I feel so much better.
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Is there regular
pattern that you in
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your own life in
terms of exercise?
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My pattern is either
walking or jogging and
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that's what I like
to do, and my goal is to
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participate in that
activity 3 to 5 times per
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week. Sometimes if I
am training for marathon
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as I had in past, I
would do it 6 times a week.
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But I always take one
day off and that one day
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of rest and
recuperation is very important.
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The good Lord was
very wise when he said
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you know it's not
wise to work 7 days a week.
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You need to take
one day off, you need to
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Sabbath. And that's
why the Lord gave it to
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us, and I think that
applies for exercises as
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well. I may go for walk
on Sabbath but when I am
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jogging and training
for a marathon I don't
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run, I enjoy a walk.
It's nice for a change
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Talk to me a little
bit about the actual level
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of inactivity in
America. Is it true
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that we are couch potatoes?
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I think it really is if
you look at the statistics
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we find that there
is only about 20 to 22
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percent of
Americans who spend 30 minutes
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a day 3 times a
week in regular exercise,
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and that really isn't
very good, especially now
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that we have
reviewed the data for heart
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disease, we find that
not exercising is a risk
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factor for heart
disease just as much as smoking
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or having high
blood pressure or having
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high cholesterol and
doing nothing about it.
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So I have
patients say well, doc,
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I don't smoke, no
high blood pressure,
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no high cholesterol but
I am too busy to exercise.
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I said well that's
just is bad as one of those
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other three. So
you really need to make
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some changes in your lifestyle.
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So we need to get
off the couch and we need
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to start moving.
Well, how should we do that?
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What can we do to
get make that reality?
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Well, the simplest
thing and the easiest thing
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for most people to
do is walk, but even
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before you get
involved in a, well, if you
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considering a more
vigorous exercise program
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to be safest if you
are over 40 years of age,
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if you've got high
blood pressure, if you've
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got diabetes and you
know, risk factors or
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for heart disease
you really ought to check
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with you physician
first to get his okay.
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But most physicians
will give you okay for
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walking program, and
that's one of the best
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and easiest forms of
exercise. Most people can
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walk and that's a very important
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method of
getting your exercise in.
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What are some of the
benefits that you will
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receive from beginning
this program immediately,
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I am interested in benefits now?
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Well, one of the
earliest benefits I think you
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are going to find is
that you do feel better.
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Exercise is a
natural mood elevator and you
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don't have to run
long distances to do this,
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just getting out,
getting out in the fresh air
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and moving, using
your body is very helpful.
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The advantage of
walking, so you are using
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the largest muscles
in your body which are in
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your legs, and if you
can do that outside in the
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fresh air it really is
invigorating. I know that
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sometimes depending
where you live in the
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world you may have
weather that's colder,
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or wet, or damp,
or even snow and sleet
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and the people who
really enjoy exercise and
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like exercise say
there is no bad weather for
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exercise. There maybe
bad clothing for exercise.
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In another words if
you get the right clothing
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for the conditions
where you are, then you
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can usually
exercise. One caution I would
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mention is if there is
lightening, and thunder
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and thunderstorm
outside, I think it's more
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prudent to stay
inside you know when there is
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lightening I don't
play around. I stay inside
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or wait till the
lightening is gone,
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then I will go out and exercise.
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And you specially
don't use an umbrella.
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No I don't use an umbrella.
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I have then running
in the rain in Singapore
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where I lived for many years.
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It was possible to
go out and I would start
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exercising and it would
start to rain as long as
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there was no
lightening I would continue,
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but if lightening
came and you could hear it
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getting closer I said,
I am sorry I got to make
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a change in my
exercise program for today.
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You mentioned the
fact that exercise well,
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you know, put you
in a better mood will
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lessened the need for
medications to elevate
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your mood. How does that work?
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What's the physiology of that?
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How does, explain that?
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The physiology for
that is when we exercise
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on a regular basis
it produces something
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which are called
endorphins and endorphins
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maybe a natural type
of morphine which the
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body produces. And
some people say that this
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is responsible for
health what we call the
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runner's high and
this is true when people
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exercise regularly as
you said, they need less
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counseling, if they are
in a counseling program,
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if they are on
tranquilizers and mood
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elevators. They
need less of these types
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of medication as well. You know,
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an interesting
statement by a physician
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Dr. Burt's. He said
that there is no drug in
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current, that means
we don't have a drug at
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the present time or
prospective that means
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we don't we are
gonna find that drug in the
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future that holds as
much promise for sustain
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health as the
lifetime program of physical
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exercise. I think
that's a very, very true
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statement. If you
want to feel good,
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if you want to have good health,
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exercise is a vital important
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part of a healthful lifestyle.
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So it's not so much your
talking, its your walking?
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That's right, and
you know another good
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thing that I found
that sometimes you have to
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have meetings with
people. And if you've got
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a have a meeting
with people why not go
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out and have a
walk and talk meeting.
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I wish we could
do this broadcasting,
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be walking and
talking at the same time.
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We could be practicing
what we are advocating
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or practicing
what we are preaching.
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But at Weimer I
often do this, I've got to
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meet with different
people, and we say well,
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let's go for a walk
and talk. I means let's
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have our
meeting but let's do our
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walking and
getting in some exercise.
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Should you have an
exercise program when
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you are sick, you
say having cold or
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bronchitis, should
you be walking then?
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This depends on how
severe your cold or your
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bronchitis is. If
you've got a high fever,
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I definitely think that,
that's the time not to go
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out and exercise. But
if you are not running
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the fever and you do
have a cough and you know
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you are feeling so
that you can walk around.
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I think a walk, a slow,
walk is very good out in
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the fresh air.
Important thing is when you are
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exercising make
sure that you do not get
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chilled. Yes, if you
go out and we perspire
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that's fine the body
is responding to our the
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heat it produces by
cooling off, but when you
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come back from your
exercise make sure that
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you put a jacket on
or get out of your wet
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damp clothing, so
that you don't get chilled.
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Avoiding chilling is
important because when
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you get chilled your
body's resistance is lower
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and it increases
your risk for developing
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some type of
infection or sickness.
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Does it in fact fight
disease when you exercise?
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Absolutely, we find
that an interesting factor
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when you exercise
regularly a certain cell in
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the body called NK or
natural killer cell, their
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activity is
increased by 43 percent in the
00:09:25.23\00:09:28.63
study that I looked at
which means that this is
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going to lower your
risk for cancer because the
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job of the NK cell,
you know, it's like the
00:09:33.80\00:09:35.92
patrols that they
send out in the army.
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They go out in
searching to destroy machines
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and what they are
searching for is cancer
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or tumor cells. If
they find the tumor cells
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they will destroy
them, so we find that people
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who exercise
regularly have lower risk for
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developing cancer as
well as many other diseases.
00:09:49.33\00:09:52.49
So it can lower
our risk of cancer or
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developing that.
If we have it can help
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attack those the
cancer cells that are
00:09:57.41\00:09:59.96
there, right. Is
something that can help
00:10:00.12\00:10:02.02
us with depression, right,
00:10:02.05\00:10:03.78
anything else it can do for us?
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Well, it can
lower, helps to lower your
00:10:05.62\00:10:08.08
triglycerides if
they are elevated,
00:10:08.37\00:10:10.83
lowers your
cholesterol if it's elevated.
00:10:11.13\00:10:13.35
It can also help
to increase your good
00:10:13.72\00:10:16.62
cholesterol; the HDL
cholesterol if that's low.
00:10:16.63\00:10:19.74
There is an
interesting study done by
00:10:20.20\00:10:22.04
Dr. Cooper's Group
down at the aerobic center
00:10:22.11\00:10:24.78
in Dallas, Texas in
which they showed that
00:10:24.88\00:10:26.68
walking increases
our HDL. They had a group
00:10:26.69\00:10:31.73
of ladies, they
divide this ladies into three
00:10:31.75\00:10:34.57
groups. The
control group which did no
00:10:34.58\00:10:36.12
walking, three
exercise groups; one of them
00:10:36.22\00:10:38.94
walked a mile in 15
minutes per mile all
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groups walked 3
miles. The only difference
00:10:42.39\00:10:44.28
was the speed which they walked,
00:10:44.37\00:10:45.88
20 minutes per mile,
15 minutes per mile or
00:10:46.09\00:10:49.32
12 minutes per
mile, and they did this
00:10:49.34\00:10:50.91
exercise 5 times a
week. So they found that
00:10:50.97\00:10:54.90
all of these groups,
the exercise groups the
00:10:54.96\00:10:57.27
HDL increased
significantly and there
00:10:57.28\00:11:00.53
was really not that
much difference between
00:11:00.60\00:11:02.41
the slow walkers
and the fast walkers,
00:11:02.42\00:11:04.92
so again get out and
start to walk or exercise
00:11:04.93\00:11:09.00
and this would be
a good way to help
00:11:09.25\00:11:10.58
combat heart
disease or avoid it.
00:11:10.61\00:11:12.47
I may ask you a
question about HDL,
00:11:12.78\00:11:14.46
what does that mean,
what in layman terms?
00:11:15.49\00:11:20.22
Okay, HDL stands for
high density lipoprotein,
00:11:20.32\00:11:24.32
this is what is
commonly called the good HDL
00:11:24.40\00:11:27.97
and this is the one
it's seems to protect
00:11:27.98\00:11:29.63
against heart
disease. Some of the functions
00:11:29.64\00:11:32.09
of HDL are that it
helps to avoid the formation
00:11:32.14\00:11:36.59
of clots or clumping
of blood which will help
00:11:36.60\00:11:39.59
to prevent the
formation of an embolus
00:11:39.72\00:11:42.29
which could cause or
trigger a heart attack.
00:11:42.30\00:11:44.43
It preserves the inner
lining of the arteries.
00:11:44.89\00:11:47.40
The one cell inner
lining called the endothelium,
00:11:47.79\00:11:50.28
so this is good,
and it also helps in
00:11:50.49\00:11:52.91
transportation
or movement of the
00:11:53.09\00:11:55.10
cholesterol which is
being deposited in the
00:11:55.15\00:11:57.17
arteries. It picks
it up we say like a dump
00:11:57.18\00:11:59.31
truck, it carries
down to the liver where
00:11:59.52\00:12:01.27
it's combined with the
bile, bile salt goes out
00:12:01.28\00:12:03.75
in the intestine.
So what help to reverse
00:12:03.76\00:12:06.38
heart disease so we want to have
00:12:06.39\00:12:07.83
a high HDL, this is important.
00:12:08.61\00:12:10.84
Exercise can helps us with that.
00:12:11.68\00:12:13.20
How do we make it a
part of our lifestyle,
00:12:15.01\00:12:16.93
I mean we've talked
about how most people
00:12:16.94\00:12:18.95
don't do it, there is
only 22 percent that have
00:12:19.01\00:12:20.89
regular exercise
program. For that 88 percent
00:12:20.96\00:12:25.22
that are watching today, how can
00:12:25.53\00:12:27.48
they make it a regular part?
00:12:27.49\00:12:28.76
Well, let put this
way when you go to the
00:12:28.80\00:12:31.46
supermarket, or
you go to the store,
00:12:31.47\00:12:33.49
don't park as close
as you can and don't
00:12:33.91\00:12:37.68
grumble because
you can't park in the
00:12:37.73\00:12:39.56
handicap parking.
Park in the farther reaches
00:12:39.76\00:12:42.18
of the parking lot
you know, pretend like or
00:12:42.19\00:12:45.33
if you've got a
new car you know,
00:12:45.34\00:12:46.42
you don't want the
people open their doors
00:12:46.46\00:12:48.44
into your car and
scratch your car, or even if
00:12:48.45\00:12:50.85
you don't have a new
car, park farther way.
00:12:50.89\00:12:53.09
You will be able to
park sooner, you know
00:12:53.13\00:12:55.11
sometimes we spend
3 or 4 or 5 minutes
00:12:55.12\00:12:57.49
looking for the
closest parking place.
00:12:57.57\00:12:59.45
Park farther way,
you can park right away,
00:13:00.14\00:13:02.04
walk in to the store.
Do your shopping you go
00:13:02.05\00:13:04.82
back out. When you
get to the store or the
00:13:04.83\00:13:07.81
office building
wherever you are working
00:13:07.82\00:13:09.41
instead of using the
elevator or the escalator
00:13:09.49\00:13:12.94
look for the
stairs, walk up and down the
00:13:13.13\00:13:14.97
stairs. If it's
something that's only a few
00:13:15.09\00:13:20.79
blocks from where you
are instead of driving
00:13:20.85\00:13:22.75
walk or ride a
bicycle if it safe, use the
00:13:22.94\00:13:25.99
things that you can
do to building exercise.
00:13:26.12\00:13:28.50
What I hear you are
saying is that I don't
00:13:28.63\00:13:30.15
have to sign up for
health club membership.
00:13:30.22\00:13:33.10
I don't have to go
down and have my sweat
00:13:33.64\00:13:37.14
pants on to be
exercising, is that right?
00:13:37.19\00:13:39.89
That's right you
don't have to and the thing
00:13:39.92\00:13:42.05
is that you don't have
to do all your exercise
00:13:42.07\00:13:43.95
at one time. If you
need to get an hour of
00:13:43.96\00:13:46.91
exercise, if you do 15
minutes three time a day,
00:13:47.01\00:13:49.78
I mean four times a
day for an hour that's
00:13:50.00\00:13:51.78
great or you can do 5
minutes 12 times a day.
00:13:51.85\00:13:54.67
The important thing is
to get out and start to do
00:13:55.04\00:13:57.40
it. We've been
talking with Dr. Clarence Ing
00:13:57.41\00:14:01.15
from Weimer in California
where he is a physician
00:14:01.20\00:14:05.17
that works with their
lifestyle programs and
00:14:05.24\00:14:06.96
focuses on exercise
and how it could protect
00:14:06.99\00:14:09.77
from cancer and can
also protect from illness
00:14:09.82\00:14:13.44
and other diseases.
When we come back we are
00:14:13.46\00:14:15.73
gonna talk a little
bit more about how to know
00:14:15.77\00:14:18.05
whether or not the
exercise we are getting
00:14:18.11\00:14:19.88
is really good exercise.
00:14:20.02\00:14:21.51
So we hope that you join us.
00:14:21.70\00:14:23.04
Have you found
yourself wishing that you could
00:14:31.93\00:14:33.64
shed a few pounds,
have you been on a diet
00:14:33.65\00:14:36.24
for most of your
life, but not found anything
00:14:36.33\00:14:38.67
that will really
keep the weight off.
00:14:38.75\00:14:40.28
If you have
answered yes to any of these
00:14:40.79\00:14:42.55
questions then we
have a solution for you
00:14:42.61\00:14:45.03
that works. Dr.
Hans Diehl and Dr. Aileen
00:14:45.11\00:14:48.25
Ludington have
written a marvelous booklet
00:14:48.34\00:14:50.56
called Reversing
Obesity Naturally, and we
00:14:50.62\00:14:53.63
would like to send it
to you free of charge.
00:14:53.71\00:14:55.64
Here is a
medically sound approach,
00:14:56.36\00:14:57.85
successfully used by
thousands, who were able
00:14:57.86\00:15:00.28
to eat more and
loose weight permanently
00:15:00.34\00:15:02.58
without feeling guilty
or hungry through lifestyle
00:15:02.68\00:15:05.68
medicine. Dr. Diehl
and Dr. Ludington have been
00:15:05.69\00:15:08.67
featured on 3ABN
and in this booklet they
00:15:08.70\00:15:11.50
present a
sensible approach to eating
00:15:11.54\00:15:13.47
nutrition and
lifestyle changes that can help
00:15:13.63\00:15:16.18
you prevent heart
disease, diabetes and even
00:15:16.19\00:15:18.54
cancer. Call or write
today for your free copy
00:15:18.61\00:15:21.43
of Reversing Obesity
Naturally and you could
00:15:21.49\00:15:23.89
be on your way to a
healthier, happier you.
00:15:23.97\00:15:26.49
It's absolutely free of charge,
00:15:26.72\00:15:28.53
so call or write today.
00:15:28.71\00:15:30.03
Welcome back,
we've been talking with
00:15:38.96\00:15:41.12
Dr. Clarence Ing
from Weimer in California
00:15:41.13\00:15:44.49
where he is involved
in lifestyle programs and
00:15:44.83\00:15:46.79
we've been talking
today about exercise and
00:15:46.85\00:15:50.43
really if we don't
use it we're gonna lose it
00:15:50.44\00:15:52.97
is what you've been
telling us so far today.
00:15:53.04\00:15:54.94
That's right. The only
part of you that I want
00:15:55.21\00:15:57.50
you to loose is,
loose weight if you are
00:15:57.61\00:15:59.56
overweight. And
actually exercise is
00:15:59.58\00:16:02.05
important part of a
weight reduction program.
00:16:02.30\00:16:05.18
That's an important
part of maintaining your
00:16:05.72\00:16:07.63
weight loss once you
achieve your the weight
00:16:07.72\00:16:09.99
loss that you desire.
So it is true in this sense
00:16:10.06\00:16:13.86
that when you are
using that you will loose
00:16:13.87\00:16:15.78
it but on the
other sense we've talked
00:16:15.79\00:16:17.64
about it earlier if
you don't use that you're
00:16:17.73\00:16:19.38
gonna loose it, we
are talking there about
00:16:19.51\00:16:21.10
physical fitness
muscle tone. All of these
00:16:21.11\00:16:23.76
things are important
for healthful lifestyle.
00:16:23.81\00:16:26.08
For those of you
watching today you may not
00:16:26.11\00:16:27.86
know this but
Weimer has recently been
00:16:27.94\00:16:30.78
voted by the
committee of responsible
00:16:30.88\00:16:33.92
physicians the number
two program for weight
00:16:33.94\00:16:36.23
loss in the country,
so you folks know what
00:16:36.30\00:16:38.34
you are talking
about. I want to ask you a
00:16:38.41\00:16:40.13
specific question
now though, how could we
00:16:40.23\00:16:43.10
know whether or not
the exercise we are getting
00:16:43.12\00:16:45.50
is really good
exercise. I always had this
00:16:45.55\00:16:48.32
sneaking suspension in
my own exercise program
00:16:48.37\00:16:50.66
when I get back, I
say well I exercise
00:16:50.85\00:16:53.09
but did I really exercise?
00:16:53.16\00:16:55.49
Well, if you are
thinking of, it commonly called
00:16:55.75\00:16:58.14
Aerobic Exercise.
The way we look at this
00:16:58.19\00:17:00.71
as we have several
means, the most easiest
00:17:01.32\00:17:04.30
ways as we look at, an
acronym which I like to
00:17:04.38\00:17:07.04
use called FIT,
frequency F, I is intensity,
00:17:07.12\00:17:11.52
and T is time.
Frequency we say that for people
00:17:11.64\00:17:15.41
who should exercise
I would say a minimum
00:17:15.43\00:17:18.13
4 to 5 times per
week. If you want to lose
00:17:18.69\00:17:21.99
weight I increase
that minimum to 6 times a
00:17:22.04\00:17:25.49
week, and intensity
goes with measuring our
00:17:25.59\00:17:29.13
pulse. Our pulse rate
is a good indicator of
00:17:29.21\00:17:34.18
the intensity of our
exercise. This is assuming
00:17:34.20\00:17:36.66
that the person is
not taking certain types
00:17:36.75\00:17:39.17
of medicines called
Beta Blockers which may
00:17:39.19\00:17:42.17
slow down the
heart rate. If you on a
00:17:42.18\00:17:44.41
beta blocker like a
Tylenol or Propranolol,
00:17:44.43\00:17:49.19
some of these beta
blocker type drugs which
00:17:49.30\00:17:51.65
your doctor may
give you for either heart
00:17:51.72\00:17:53.19
disease or for
high blood pressure,
00:17:53.31\00:17:55.16
then these will keep
your heart rate down.
00:17:55.46\00:17:57.10
But otherwise, we can
look at the heart rate
00:17:57.46\00:17:59.87
as an indicator of
exercise and you can try
00:18:00.16\00:18:02.27
to help calculate
this out for them and what
00:18:02.36\00:18:04.04
we called the train
or exercise heart rate.
00:18:04.06\00:18:06.24
Okay, so in other
words frequency and then
00:18:06.98\00:18:10.86
intensity our
heart rate being up,
00:18:10.92\00:18:13.44
how high does it need to be up?
00:18:13.54\00:18:15.98
Well, this depends
on your age, and the way
00:18:16.10\00:18:18.83
that I calculate
this out the formally
00:18:18.85\00:18:21.51
as we subtract
your age from 220.
00:18:21.64\00:18:24.86
So I am, let's say I am 30.
00:18:25.34\00:18:28.92
Okay, you subtract
30 from 220 that leaves
00:18:29.07\00:18:33.17
us for the 190, okay,
and we take 60 percent
00:18:33.24\00:18:36.65
of that number, and 60
percent of 190 is going
00:18:36.67\00:18:40.39
to be let's see a 114
if my math is correct.
00:18:40.42\00:18:44.11
And what we do then
is if your exercise heart
00:18:44.88\00:18:48.38
rate after you've been
exercising if your heart
00:18:48.39\00:18:50.19
rate gets up to
114 then we say you are
00:18:50.30\00:18:53.01
getting aerobic
exercise but let's make it a
00:18:53.03\00:18:54.96
lot simpler. So that
the people only have to
00:18:55.05\00:18:57.55
remember 1 number
and I will give you the
00:18:57.62\00:19:00.88
numbers that you have
for your age we will have
00:19:00.89\00:19:03.31
you around off your
age to the closest decade
00:19:03.41\00:19:06.79
like 10 years of age,
20, 30, 40, 50, 60 or 70.
00:19:06.93\00:19:10.87
and the way we do this
is if you've say between
00:19:11.31\00:19:13.60
36 and 45 we round
off to 40 between 26 and
00:19:13.94\00:19:19.88
35 we round off to
30, between 56 and 65
00:19:19.89\00:19:24.97
we round off to 60,
so I think you've got the
00:19:25.04\00:19:26.95
idea, okay. So if you
are 20 years old your heart
00:19:27.04\00:19:30.75
rate needs to get up
to 20 or more beats for
00:19:30.84\00:19:33.23
the 10 second count,
okay, it's a 10 second
00:19:33.24\00:19:37.48
count we are
talking about. Thirty years
00:19:37.50\00:19:39.38
of age it's 19 or
more beats for the 10
00:19:39.40\00:19:42.50
second count,
alright, 40 years 18 or more,
00:19:42.61\00:19:46.02
50 years it's 17 or
more beats per 10 seconds,
00:19:46.60\00:19:49.61
60 years of age 16 or
more beats per 10 second,
00:19:49.66\00:19:52.80
70 years of age 15 or
more beats per 10 seconds,
00:19:53.20\00:19:56.55
80 years 14 or more beats per
00:19:56.60\00:20:00.01
10 seconds, that
is a 10 second count.
00:20:00.12\00:20:02.17
Twenty, just
starting with 20 and then
00:20:02.32\00:20:04.02
going down each
decade by 1? Right!
00:20:04.11\00:20:05.93
Okay. And that's
make it simple so all
00:20:06.51\00:20:08.50
you have to
remember is that 1 number.
00:20:08.60\00:20:10.27
So how should we take our pulse,
00:20:10.41\00:20:11.98
where do we take that?
00:20:12.27\00:20:13.24
Well, the most
common place that the pulse
00:20:13.25\00:20:15.76
is taken is what we
call the radial pulse which
00:20:15.80\00:20:17.82
is a along side your
wrist on the side where
00:20:17.83\00:20:20.83
your thumb is, many
people can find it there,
00:20:20.84\00:20:23.32
okay. If you can't find
that there then the next
00:20:23.38\00:20:26.08
place is along the
carotid artery which is
00:20:26.10\00:20:28.68
just to the side
of the wind pipe and
00:20:28.96\00:20:30.59
you can feel it
one side or the other,
00:20:30.64\00:20:33.29
don't feel on both
sides at the same time,
00:20:33.74\00:20:35.91
if you push that's,
okay, a very good way
00:20:36.00\00:20:37.88
to go to sleep very
rapidly because you cut
00:20:37.90\00:20:40.13
off the blood supply
to the brain, but either
00:20:40.23\00:20:42.19
side or your wrist
are the most common.
00:20:42.39\00:20:43.77
And using our
fingers not our thumb!
00:20:43.83\00:20:45.78
Yes, use your index
finger and maybe the
00:20:46.01\00:20:48.13
next finger that's
usually the best way.
00:20:48.14\00:20:50.96
Okay, so we talk
about frequency 5 to 6
00:20:51.25\00:20:54.07
times a week, we
talk about intensity and
00:20:54.17\00:20:56.59
we know what that
means and the last
00:20:56.66\00:20:58.59
one was time. What
you say about that?
00:20:58.67\00:21:01.09
Well time this
depends on the activity,
00:21:01.42\00:21:03.45
if it's more
vigorous say like if you are
00:21:03.46\00:21:05.84
running or jogging
which I really don't
00:21:05.97\00:21:07.68
encourage most
people to do, if you are
00:21:07.69\00:21:09.86
already running or
jogging you may continue.
00:21:09.87\00:21:12.04
But if you are not I
definitely don't encourage
00:21:12.27\00:21:14.52
you to start a
running or jogging program.
00:21:14.53\00:21:16.44
Walking and the time
then is how long it's
00:21:16.56\00:21:20.41
going to take
you to walk 3 miles.
00:21:20.42\00:21:23.07
Again when you
start out you may not be
00:21:23.48\00:21:25.53
use that so walk
maybe half a mile or mile
00:21:25.61\00:21:28.85
at a comfortable
pace. Then every two weeks
00:21:28.96\00:21:32.27
you can increase the
time that you are walking
00:21:32.32\00:21:34.91
and the distance
that you are walking until
00:21:35.43\00:21:37.30
you eventually you get
to the distance of 3 miles.
00:21:37.33\00:21:40.60
Initially it may
take you an hour to walk 3
00:21:40.81\00:21:43.91
miles but as you
start to walk faster you
00:21:43.95\00:21:46.82
may find that
your time comes down.
00:21:46.92\00:21:48.82
You maybe able to
walk 3 miles in 45 minutes
00:21:48.93\00:21:54.05
which means you are
walking 15 minutes per
00:21:54.14\00:21:55.88
mile. And if you walk
very fast like what they
00:21:56.03\00:21:58.97
call race walking or
power walking you can may
00:21:59.05\00:22:01.89
even get that
down to 36 minutes,
00:22:02.00\00:22:03.86
if you are slow
jogger then it may only be
00:22:04.22\00:22:06.28
30 minutes, so again
set your time or finding
00:22:06.43\00:22:10.45
the equivalent
activity like riding a bicycle
00:22:11.14\00:22:13.99
or something else.
And the key for all of
00:22:14.09\00:22:16.14
these activities is
getting your heart rate
00:22:16.18\00:22:18.62
up to this aerobic
phase, and if you get it
00:22:18.66\00:22:21.79
up to that level
and when you check that
00:22:21.93\00:22:25.15
pulse you need to
check it immediately
00:22:25.16\00:22:27.15
as soon as you stop
exercising check it right
00:22:27.49\00:22:29.52
then because if
you are fit the pulse
00:22:29.58\00:22:31.71
was start to drop quite rapidly.
00:22:31.78\00:22:33.71
Okay, so right after you through
00:22:34.35\00:22:35.43
walking you take it. Right.
00:22:35.63\00:22:37.03
Okay, what should our
resting heart rate beat?
00:22:37.50\00:22:40.00
Well, this is going to
vary for the individual
00:22:40.23\00:22:42.34
but the average
resting heart rate for
00:22:42.38\00:22:44.76
most people is
somewhat between 60 and
00:22:44.78\00:22:47.64
90 beats per
minute. We find that those
00:22:47.67\00:22:51.34
who are physically
fit and not taking any
00:22:51.35\00:22:53.69
medicines the
resting heart rate may drop,
00:22:53.83\00:22:56.33
may go down into
the 50s, and may even
00:22:56.34\00:22:58.33
go down to the 40s,
and even in the high 30s,
00:22:58.45\00:23:01.22
it really
depends on your own level
00:23:01.34\00:23:03.24
of cardiovascular fitness.
00:23:03.25\00:23:04.96
Let's talk for a
minute about you know
00:23:05.85\00:23:07.28
the major diseases
in America, and what
00:23:07.36\00:23:09.02
exercise can do to
help them. Heart disease
00:23:09.08\00:23:11.29
is number one cause
you know, vascular diseases
00:23:11.31\00:23:15.51
like that diabetes
50, 60 million people
00:23:15.57\00:23:17.85
in America have
that? What kind of affects
00:23:17.86\00:23:21.16
will exercise
have on heart disease?
00:23:21.27\00:23:23.92
Well, exercise is
going to help to lower your
00:23:24.14\00:23:27.60
overall risk for heart
disease in the following
00:23:27.72\00:23:29.76
methods or following
means. It's going to help
00:23:29.80\00:23:32.29
to lower your blood
pressure if it's elevated.
00:23:32.39\00:23:34.39
It will help to lower
your total cholesterol
00:23:34.68\00:23:36.79
if it's high. It's
going to help to increase your
00:23:36.88\00:23:39.65
good cholesterol
the HDL cholesterol,
00:23:39.97\00:23:42.28
if it's low and will
help to lower your LDL
00:23:42.37\00:23:45.30
cholesterol and
triglycerides if they are
00:23:45.31\00:23:46.99
high. And it's going
to tone up the heart,
00:23:47.17\00:23:49.01
your heart will be more
efficient, it's going to
00:23:49.13\00:23:51.15
develop extra blood
supply which you called
00:23:51.25\00:23:53.98
collateral circulation,
so that if you should have
00:23:54.08\00:23:57.26
that heart attack it
should not be a severe and
00:23:57.29\00:24:00.58
your chances of
survival are much better and
00:24:00.59\00:24:03.22
your recovery
will be much better
00:24:03.28\00:24:05.02
because you have exercise.
00:24:05.56\00:24:07.08
What about diabetes?
00:24:07.61\00:24:08.58
Diabetes is going
to lower your risk for
00:24:08.81\00:24:11.18
developing diabetes as
we talked about earlier.
00:24:11.21\00:24:13.68
It's going to keep
those doors open so the
00:24:13.72\00:24:15.57
insulin can do its
work. Your chances of
00:24:15.60\00:24:17.75
developing diabetes
are going to be less
00:24:17.88\00:24:19.78
because it will
help you also to control
00:24:20.08\00:24:22.46
your weight. So being overweight
00:24:22.53\00:24:24.39
is a risk factor for diabetes.
00:24:24.45\00:24:26.00
Is it going to
help our backs at all?
00:24:26.96\00:24:28.56
It can help
strengthen, walking will help
00:24:29.36\00:24:31.58
to strengthen the
muscles in your back and
00:24:31.64\00:24:33.21
this is very
important because far to often
00:24:33.27\00:24:36.68
we find that back
injuries are very, very
00:24:36.78\00:24:39.45
common and they
are significant cause
00:24:39.52\00:24:41.47
of lay off and
lost time in industry.
00:24:41.49\00:24:44.72
What about high blood pressure?
00:24:45.93\00:24:47.45
Exercise, regular exercise
also helps to lower your
00:24:48.70\00:24:51.54
blood pressure if
it's high, so this is good.
00:24:51.64\00:24:53.95
How does that work?
00:24:54.39\00:24:55.36
Well, exercise again
it's going to stimulate the
00:24:55.97\00:25:00.23
heart to beat more
efficiently you don't have
00:25:00.24\00:25:02.27
to, the heart won't
have to beat as many
00:25:02.36\00:25:06.02
times and also the
tone of the muscles they
00:25:06.11\00:25:09.52
are, excuse me the
tone of the arteries will
00:25:09.58\00:25:11.68
not be as great. The
body will be more relax
00:25:11.76\00:25:14.51
so there is not as
much peripheral resistance
00:25:14.52\00:25:16.83
for the heart to work against as
00:25:17.13\00:25:18.86
it pushes out the blood.
00:25:18.88\00:25:20.25
I am watching
today let's say and I say
00:25:21.46\00:25:23.25
well- I've listened
to Dr. Ing now and I
00:25:23.46\00:25:25.75
really want to
start doing this but I've
00:25:25.78\00:25:27.34
tried it, I've four
pieces of paper on my
00:25:27.44\00:25:30.18
refrigerator where I
have this, I was going to
00:25:30.23\00:25:32.30
exercise everyday,
and I haven't been able to
00:25:32.40\00:25:34.09
do it. What advice would
you give to someone who is
00:25:34.18\00:25:37.03
really trying but
never really has succeeded?
00:25:37.22\00:25:39.87
Well, here again
people try many things
00:25:40.43\00:25:42.74
but far too often
when they try to make
00:25:42.79\00:25:44.81
lifestyle changes,
trying is not enough.
00:25:44.93\00:25:47.45
You really need to
make a choice, you need
00:25:47.57\00:25:49.32
to make a
decision, use your will.
00:25:49.34\00:25:51.70
I chose to exercise,
make that general choice
00:25:51.95\00:25:56.10
and I chose to
exercise how many times a week,
00:25:56.15\00:25:58.38
5 times, 6 times
whatever your choice is.
00:25:58.48\00:26:01.08
And then decide what
you gonna do for your
00:26:01.70\00:26:03.44
exercise and go out
and do it. Get the clothing
00:26:03.49\00:26:06.94
you need if you need
it, don't go buy fancy
00:26:06.97\00:26:09.27
equipment, get a good
pair of walking shoes,
00:26:09.29\00:26:11.22
this is very important.
Plan the time when you
00:26:11.31\00:26:14.06
are going to do
this and plan to work it
00:26:14.09\00:26:16.29
into your daily
program, and you will find
00:26:16.37\00:26:18.70
that as you do this
you got make choices,
00:26:18.75\00:26:21.18
choosing is not
enough and then ask the God
00:26:21.33\00:26:23.98
to help you
implement those choices.
00:26:24.24\00:26:26.58
The Lord wants us to be healthy.
00:26:26.76\00:26:28.29
Why not ask Him each
day in our quite time
00:26:28.71\00:26:31.97
with Him, our
devotion say Lord I've chosen
00:26:32.03\00:26:34.17
to look healthy,
give me the strength to
00:26:34.21\00:26:36.77
carry out my choices. I know in
00:26:36.86\00:26:38.67
your strength I can do this.
00:26:38.86\00:26:40.46
Have you try that
in your own experience?
00:26:42.35\00:26:44.24
Have you found
the Lord does help
00:26:44.31\00:26:45.64
with these types of things?
00:26:45.72\00:26:46.81
I know that the Lord
helps with these things,
00:26:47.43\00:26:49.15
in fact, that's the
probably one of the most
00:26:49.20\00:26:53.02
important part
of a person success.
00:26:53.13\00:26:55.38
Make the choice then
you've got to ask the
00:26:55.47\00:26:58.15
Lord for the daily
help. Most of us are far
00:26:58.19\00:27:00.60
too weak to do
things on our own and we
00:27:00.85\00:27:02.64
need His help,
and he is more than
00:27:02.74\00:27:04.23
willing to give us
that help everyday.
00:27:04.42\00:27:06.61
Thank you Dr. Ing,
we've been talking with
00:27:07.67\00:27:09.84
Dr. Ing, from Weimer
Institute in California.
00:27:09.93\00:27:12.92
We've been
talking about exercise.
00:27:13.04\00:27:14.59
We've talking about
what it can do to help us.
00:27:15.00\00:27:17.41
We've been talking
about what can happen
00:27:18.16\00:27:20.38
if you don't exercise.
And I hope that today's
00:27:20.54\00:27:23.17
program has been
very helpful to you.
00:27:23.27\00:27:25.17
Hope that you pass on
the information about this
00:27:25.67\00:27:28.11
vital subject, and
we are thankful that you
00:27:28.28\00:27:30.92
joined us today. We hope that
00:27:31.03\00:27:32.55
you have Health for a Lifetime.
00:27:32.60\00:27:34.42