The following program
is designed to demonstrate
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simple workouts 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.
00:00:07.85\00:00:10.15
Hi, do you know that a
hundred and fifty minutes
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a week could save your life?
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Tune in to find
out how that can be so.
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Hi, welcome to Body
and Spirit Aerobics.
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Do we have a wonderful
day planned for you today?
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I am Lyndi Schwartz,
physician from Kettering, Ohio.
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And with me today
is Lauren Rittenhouse,
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and she is a cellist and part of
the famous Rittenhouse family.
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We're so glad you could
come, she's from Boston.
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And my then my twin sister,
my identical twin sister,
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and she is also from
Boston, she is a physician.
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And they both
attend the same church.
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And today we are going
to have a wonderful program
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called the Heart of the Matter.
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Do you know that one
hundred and fifty minutes
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of exercise a week
could probably safe your life?
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We are going to discus today,
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how a hundred and fifty minutes
of moderate physical activity
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could really safe your life.
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Okay girls, are we ready?
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Well, let's get started.
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We'll start with
marching and as we go
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we'll just mention a few things.
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But we want to start
with some moderate exercise.
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Moderate exercise is
defined as either walking
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about a 15 minutes pace,
a running at 12 minute mile,
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or doing what we
were doing today.
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One thing that I want to say is,
if the exercise that your doing
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is boring you then you
need to do something else.
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And make it fun, we'll be using
both our arms and our legs today
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as we exercise trying
to raise our heart rate.
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Ideally, the best exercise is
done outside in the fresh air.
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But if you're unable to go
outside or the weather is bad
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or some such
thing, doing aerobics
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or the stair
stepper or treadmill
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is also an
excellent replacement.
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So let's keep marching
with our knees a little higher,
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very good, the aim is to get
your heart rate up a little bit.
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Be a little bit
breathless as you speak,
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sweat and feel a
little bit fatigued.
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And if we are
feeling those things,
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I know that you are too.
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And we're so happy enjoy
yourself as we exercise today.
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Okay, let's step to
the right, very good.
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Now let's get our arms involved.
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Very good, lets use both arms,
both arms, get that blood going.
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We're warming up,
lets do circles backwards.
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Very good, just
get your arms going
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back and forth as you move.
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Okay, let's do a walking again.
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Okay, then we'll
step to the side.
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Right, left, right,
left, get the arms involved,
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arms involved, very good.
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That really raises
your heart rate even higher.
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Let's do both arms.
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And then circle them
backwards. Very good.
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Let's walk a little bit again.
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Very good, now
let's do the side again.
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And get your arms involved.
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Very good, now both arms.
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Okay, let's circle them.
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Okay, now we're going to
do something call a V step,
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and that V step we put our arms
or legs in same direction, okay.
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Here we go.
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Left, right, left.
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Okay, let's march, now
we'll do that V step again,
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remember the arm goes with...
start with the left side,
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arm goes out with the leg.
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And we go forward in the
march, okay way for the V step,
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here we go to the left.
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Okay, back to our march.
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We'll do the V
step one more time
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then we'll take
to the top, okay.
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So let's do the V
step one more time.
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Here we go, left, left.
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You girls okay back there? Yeah.
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Good, okay let's
take from the top, okay.
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Let's start by
walking, walk, walk, walk.
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Now we go to the side
again step to the side.
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Okay, let's use our arms.
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Both arms, both arms.
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Good job, circle backwards.
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Okay, now we go to V step.
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Good job, enjoy yourself,
left arm, the right arm,
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left, right, very good.
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Now lets go to the
march, march, very good.
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Now what we're
going to do nex is
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we're gonna to our
right side and make a lunge.
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So step once and
then lunge, okay.
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1, 2, 3, 4 step to the
side and lunge together.
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Step to the side
and lunge together,
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step to the side and lunge.
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And now let's walk again,
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walk, walk, walk,
very good, walk, walk.
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Okay, let's go to right again,
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step to the side
and lunge together,
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step to the side
and lunge together,
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step to the side and
lunge with those muscles.
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Left to the side and
lunge. Okay, walk, walk, walk.
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Now we're gonna do the V
step again, pay attention.
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We do that V step again,
we'll take the left arm out
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then the right and
then step back, okay.
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So let's get ready.
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Let's step forward for the
left, left, right, left, right.
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Very good.
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Now, we're gonna
march, okay, so march.
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At this point if
you don't feel like it,
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you can do some jumping jacks.
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We don't like jumping jacks,
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and so we're not
gonna do jumping jacks,
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we'll just march instead, okay.
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Let's just keep marching.
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Very good, march, and
march with high knees,
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with some energy,
put some spirit into it.
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Okay, so we're just walking,
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now we're gonna do
some lunging again.
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Here we go with
lunging to the right,
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foot and lunge together.
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Step, lunge
together, step, lunge together,
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step, lunge together.
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Okay, now, let's
march again, let's walk.
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Walk, walk, walk,
just keep walking.
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Keep walking.
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Okay, very good.
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The next thing we're
going to do is something I call,
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The Lauren Maneuver.
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And I call it that because
as we try to practice for this,
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Lauren felt it was a
very interesting move.
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Little bit complicated,
so I'll show it to you.
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But to, let's
just walk little bit,
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but when you walk,
place your feet on the floor,
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the four foot,
foot, very softly,
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don't want to injure your foot.
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Now, let's do
this heel touch, okay.
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Let's work like this.
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Heel, toe, heel
center, heel, toe, heel center,
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heel, toe, heel center.
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Now what we're going to do
is to start to jump that out.
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Very good. This fun?
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Are you having a
good time out there?
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I hope you are.
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You having good time, girls?
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Good, just keep going this, the
jumping is really good for you.
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Okay, then we're gonna
walk forward with the tap.
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Okay, lets walk
forward, left, right foot.
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Very good.
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Just keeping doing that.
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Okay, now we're gonna walk
forward with the knee lift okay.
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So 1, 2 lift.
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Lift your knee, lift.
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Left, lift, lift, lift, good.
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Now, we're gonna act
like we have a steering wheel
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in our hands, and
when that knee comes up
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we're gonna act like
there's a steering wheel, okay.
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So, knee lift like
the steering wheel.
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Very good.
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Now we're gonna
kick and punch, okay.
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Here we go, kick and
punch, kick and punch, good,
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you can punch, kick and
punch, very good out there,
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I can see you.
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Now we're going
forward with the hop this time.
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Hop, stay on the
floors if don't want to hop.
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Okay, good hop, good. Very good.
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Now lets just
walk in place again.
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And we're gonna do that again.
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We just gonna
walk forward initially.
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Okay, lets walk
forward first. Forward, tap.
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Now we're gonna do a knee lift.
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Knee lift, knee
lift, good, knee lift.
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Acting of a steering
wheel, steering wheel,
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steering wheel, steering wheel.
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Then again kick and
punch, kick and punch,
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kick, kick and punch, good.
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Now we're gonna do
with a hop, next time.
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Next time with a hop, hop, hop.
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Okay, and walk in place,
very good, isn't that fun girls?
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Absolutely. Gets your
heart rate up, doesn't it?
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It gets your heart
rate up, doesn't it?
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Okay, now lets
just walk in place,
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softly on your
feet, very softly.
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Okay, good, now we're gonna
do a little bit jump roping.
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So let's go to jump rope.
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So let's go
jump rope, jump rope.
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Okay, that's very good, I want
you to turn to the left side.
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Okay, and we'll be ready to do.
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We're gonna punch again
with our left arm first.
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So here we go.
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Good job. Punch forward.
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Now let's switch
to the right, okay.
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Right, right,
right, then we're gonna do
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both of little bit
here just think about that.
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We'll do both here soon.
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Now right, left,
right, left. Good.
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Okay, now let's jump rope again.
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Jump rope, turn to the
right. Right side, okay.
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Run forward to the right.
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Now we gonna
punch to the right arm.
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Punch, punch, punch,
punch, then punch, punch, punch.
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Punch, punch, punch.
Punch, punch, punch, punch.
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Okay, punch, okay.
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Now we're gonna tap
again just like we did before.
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Okay, so we're jumping rope.
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Okay, now we'll
take it to top again.
00:13:41.12\00:13:42.94
We're gonna walk
forward with the tap.
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So walk forward.
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Now, we'll do a
knee lift instead.
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Good, steering
wheel, steering wheel.
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This time with a kick, kick.
00:14:06.67\00:14:09.65
Good, now with
a hop, with a hop.
00:14:14.32\00:14:17.97
Okay, let's walk in place.
00:14:21.54\00:14:23.01
Okay, let's jump rope.
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Okay, let's turn
to our left side,
00:14:29.38\00:14:32.15
turn to left side,
punch with the left arm, good.
00:14:32.16\00:14:37.95
Right side, right side, both.
00:14:37.96\00:14:40.98
Back to jump rope, turn to
right side, run to the right.
00:14:43.37\00:14:49.73
Punch with the right
arm, punch, punch, punch,
00:14:49.74\00:14:53.58
left arm, punch, punch,
punch, both punch, punch.
00:14:53.59\00:14:59.44
Good job. Okay,
lets walk a little bit.
00:15:03.54\00:15:06.94
Okay, now we're gonna to do this
with the heel toe, heel center.
00:15:09.98\00:15:14.07
This actually is
The Lauren Maneuver.
00:15:14.08\00:15:16.81
Okay, so now we're going to
do with the right side first,
00:15:16.82\00:15:19.50
with the heel,
toe, heel and touch.
00:15:19.51\00:15:21.59
So heel, toe, heel and touch,
heel, toe, heel. Good, good.
00:15:21.60\00:15:27.40
Good, very good.
00:15:30.75\00:15:33.19
Now we'll hop the
leg over. Good. Up.
00:15:33.20\00:15:39.87
Lets add your arms. Up
00:15:39.88\00:15:42.78
Good. Okay,
let's do our side step.
00:15:47.82\00:15:51.88
Side step, okay, then
we're gonna then raise your arm,
00:15:53.78\00:16:00.34
we can call hamstring curls.
00:16:00.35\00:16:02.05
We'll raise our legs up to
our gluteal area like this.
00:16:02.06\00:16:07.26
With a little bit of hop.
00:16:07.27\00:16:08.91
Good. Okay, very good.
00:16:11.74\00:16:16.85
Now I want to do
this through the ankle,
00:16:16.86\00:16:19.15
touch the heel to the ground.
00:16:19.16\00:16:21.21
Okay, lets start
over to the beginning end,
00:16:21.22\00:16:24.41
the side step, side
step, good job, good job,
00:16:24.42\00:16:28.93
excellent, very good.
00:16:28.94\00:16:31.24
This cools us down just a
little bit, then some walking.
00:16:31.25\00:16:35.26
Right, left,
right, right, left, right.
00:16:35.27\00:16:38.90
I am going to call
this The Lauren Maneuver
00:16:38.91\00:16:40.96
after Lauren Rittenhouse.
00:16:40.97\00:16:42.43
Okay, so let's do The
Lauren Maneuver again,
00:16:42.44\00:16:44.37
we begin with the
right side. Here we go.
00:16:44.38\00:16:46.35
And then we add the
leg in a little bit.
00:16:53.71\00:16:55.75
Next time here, add the leg.
00:16:55.76\00:16:57.68
Up with the leg,
good job, girls, okay.
00:16:57.69\00:17:02.44
Arms.
00:17:05.22\00:17:08.49
Good job, add those arms.
00:17:09.19\00:17:12.48
Okay, then we do the
side step again. Side step.
00:17:12.49\00:17:16.41
Then we do the
hamstring curls again,
00:17:19.25\00:17:20.64
the ankle to the gluteus
with a little bit of hop.
00:17:20.65\00:17:23.17
Touch the heel.
00:17:25.11\00:17:26.84
Okay, I put the on the gluteus
00:17:29.08\00:17:30.83
and then we just
walk a little bit.
00:17:30.84\00:17:32.06
Walk, walk,
walk. Okay, very good.
00:17:32.07\00:17:40.57
Okay, and then
we'll do a maneuver
00:17:40.58\00:17:43.43
that you'll really
like, you'll take one leg,
00:17:43.44\00:17:45.71
leave the left leg stationary.
00:17:45.72\00:17:47.34
We'll walk forward with
the right leg, front and back,
00:17:47.35\00:17:51.15
and then we'll
change the left side.
00:17:51.16\00:17:53.04
Here we go, right, forward.
00:17:53.05\00:17:55.82
And forward and
back, and forward and back.
00:17:55.83\00:17:58.84
Just kind of walking
it, arms at your waist.
00:17:58.85\00:18:02.46
Okay, now kind of run
forward, run forward, good job.
00:18:06.48\00:18:13.70
Let's use our arms up and down.
00:18:15.33\00:18:17.24
Up and down with the
arms, vigorous, up and down,
00:18:19.84\00:18:22.65
break a little bit to sweat.
00:18:22.66\00:18:25.37
Now we just gonna to
pivot toward the front.
00:18:25.38\00:18:27.17
Pivot to the front,
pivot towards the front,
00:18:27.18\00:18:30.54
pivot towards the front, good.
00:18:30.55\00:18:33.38
And now walk again, walk.
00:18:33.39\00:18:37.30
We can do a triple step, let me
change to the left side, okay.
00:18:37.31\00:18:41.48
Walk and triple step left
side, good girls, excellent,
00:18:41.49\00:18:45.67
good out, there very good.
00:18:45.68\00:18:47.52
Forward, forward and back,
forward and back, excellent.
00:18:47.53\00:18:52.34
Now let's kind of run
a little bit, run, run.
00:18:52.35\00:18:56.76
Let's get the arms involved.
00:18:56.77\00:18:58.73
Good.
00:19:01.54\00:19:03.30
Very good.
00:19:07.61\00:19:09.46
Now twist to the
front a little bit.
00:19:12.29\00:19:14.45
Pivot, pivot, pivot,
then walk it front and back,
00:19:14.46\00:19:22.35
and front, back, front,
back, front, back, front, back.
00:19:22.36\00:19:29.41
We do a triple
step and change again.
00:19:29.42\00:19:31.28
Front and triple step
right, right, right, right.
00:19:31.29\00:19:39.04
This one little bit run forward,
run, run, good, arms up,
00:19:39.05\00:19:46.58
pump your arms. Good, pump.
00:19:46.59\00:19:51.14
Good.
00:19:54.95\00:19:56.17
Now, we'll pivot,
pivot, pivot, good, pivot.
00:19:56.18\00:20:02.91
Okay, now let's walk
again front and back.
00:20:04.56\00:20:06.99
Walk, walk, walk, we gonna do
one more time on the left side.
00:20:07.00\00:20:15.03
Triple step left, left, left,
00:20:15.04\00:20:19.64
are you keeping
up out there with us?
00:20:19.65\00:20:21.36
I hope you are,
then we'll run forward.
00:20:21.37\00:20:24.48
Run, run, good, pump your
arms, up, up, up, up very good.
00:20:24.49\00:20:36.08
Then we'll pivot,
and pivot, pivot, pivot.
00:20:39.37\00:20:46.33
Very good, then let's
walk. Okay, just walk.
00:20:46.34\00:20:53.80
And we are just trying to get
00:20:53.81\00:20:54.78
our heart rates
down just a little bit.
00:20:54.79\00:20:57.58
Just walk it out, walk, okay.
00:20:57.59\00:21:01.65
Very good, then we begin to
bring it down just a little bit.
00:21:01.66\00:21:05.64
Keep walking, keep walking,
initially well, let's do this,
00:21:05.65\00:21:09.65
lets step to the
side, to the right side.
00:21:09.66\00:21:11.24
Step to the right, step to
the right, step to the right.
00:21:11.25\00:21:17.80
Get your arms a
little bit involved, good.
00:21:17.81\00:21:22.86
Let me just comment a
little bit about that exercise.
00:21:25.85\00:21:28.69
A hundred and fifty minutes
of exercise seems like lot.
00:21:28.70\00:21:31.48
It can broken up into 30 minutes
segments, five times a week.
00:21:31.49\00:21:36.42
If you want to do
vigorous activity,
00:21:36.43\00:21:38.58
The American Heart Association
00:21:38.59\00:21:39.91
recommends doing 70
minutes of vigorous activity.
00:21:39.92\00:21:44.01
Vigorous
exercise includes things
00:21:44.02\00:21:45.71
like running at 10 minute mile,
or walking at 12 minute mile,
00:21:45.72\00:21:49.40
or doing high
intensity aerobics.
00:21:49.41\00:21:52.45
And so those are some examples.
00:21:52.46\00:21:53.58
Also swimming, sometimes
we can also go in garden,
00:21:53.59\00:21:57.00
like cutting a tree down,
will be vigorous exercise.
00:21:57.01\00:22:00.51
So go ahead and do
some of these things.
00:22:00.52\00:22:02.84
And you will find that
you are in better health.
00:22:02.85\00:22:05.90
One thing that we know
is that as we exercise,
00:22:05.91\00:22:09.61
the blood goes through
our blood vessels much better,
00:22:09.62\00:22:13.19
we bring down our lipids,
and health is just much better.
00:22:13.20\00:22:17.51
Now, let's take
for another peek,
00:22:17.52\00:22:18.93
let's start to walk, walk
with high knees let's walk.
00:22:18.94\00:22:22.37
Walk, walk. Okay, now
what we're going to do
00:22:23.91\00:22:29.28
is we're gonna cross our
leg over, to the left side,
00:22:29.29\00:22:32.82
left leg over the right leg,
and do a step that's like this.
00:22:32.83\00:22:37.89
So here we go, left, left, left,
you can run if you can, left.
00:22:37.90\00:22:45.35
This is just to the one side,
00:22:48.72\00:22:50.52
we can do a
triple step and change.
00:22:50.53\00:22:52.33
Triple step, change.
00:22:58.95\00:23:01.00
Caught off guard.
You're caught off guard.
00:23:03.47\00:23:05.19
I caught them off guard,
00:23:05.20\00:23:06.41
that'll keep them on
their toes, you know.
00:23:06.42\00:23:08.41
Like the five
foolish virgins. Yeah.
00:23:08.42\00:23:09.85
Like the five foolish virgins,
okay. Do a few of these.
00:23:09.86\00:23:13.60
We'll do the next step,
it will be a triple step.
00:23:18.31\00:23:21.07
Trip and triple
step, this way, four times,
00:23:21.08\00:23:25.99
that's three, four and
triple step this way, good.
00:23:26.00\00:23:31.15
Let's get our arms involved,
00:23:31.16\00:23:33.17
three, four and triple
step this way, four times.
00:23:33.18\00:23:38.60
Triple step.
00:23:42.45\00:23:43.71
Three, four and
triple step this way.
00:23:48.65\00:23:52.64
We get both arms this way, good.
00:23:52.65\00:23:55.35
Like four, your
four and triple step,
00:23:57.68\00:24:00.73
get your arms really swimming.
00:24:00.74\00:24:02.32
And triple step.
00:24:07.97\00:24:09.52
Three, four and triple step.
00:24:12.90\00:24:16.30
Four and triple step,
two times, triple step.
00:24:21.70\00:24:26.85
Back up when you back up.
Triple step, two triple step.
00:24:26.86\00:24:33.87
Step and triple step.
00:24:36.50\00:24:41.09
Now we'll do one at a
time, so one triple step,
00:24:46.08\00:24:49.73
two and triple step,
three and triple step,
00:24:49.74\00:24:52.99
four and triple
step, five. You get it.
00:24:53.00\00:24:57.26
Very good.
00:25:04.50\00:25:06.44
Okay, I hope you've
enjoyed with us here.
00:25:10.98\00:25:14.77
My heart is beating and I have
those things breathlessness,
00:25:14.78\00:25:18.55
increased heart
rate, fatigue and sweating.
00:25:18.56\00:25:22.97
So I hope that you
also have experienced
00:25:22.98\00:25:24.72
what we've
experienced with this workout.
00:25:24.73\00:25:27.45
And this is an example
of a moderate exercises.
00:25:27.46\00:25:30.78
And if you're stuck inside,
it's something that we can do.
00:25:32.29\00:25:35.32
Okay, let's walk it out,
00:25:35.33\00:25:37.94
we're gonna cool down
for a little bit here.
00:25:37.95\00:25:40.82
And one thing I also
wanted to mention was,
00:25:40.83\00:25:43.35
when you exercise, stretching
after exercise is best.
00:25:43.36\00:25:48.42
You want to stretch a
warm muscle, not a cold one.
00:25:48.43\00:25:51.82
And so we're gonna
do some things today,
00:25:51.83\00:25:53.75
to help us cool some
of these muscles down.
00:25:53.76\00:25:56.95
We'll start with just
marching it out slowly.
00:25:56.96\00:26:00.14
Okay, and then we'd go
side to side, side to side,
00:26:03.58\00:26:07.81
just back and
forth, cooling it down
00:26:07.82\00:26:09.90
because we got
very hot doing this.
00:26:09.91\00:26:12.41
One arm at a time
now, one arm at a time,
00:26:15.05\00:26:18.53
just let your arms fly.
00:26:18.54\00:26:21.90
Let your arms fly cooling
yourself down, very good.
00:26:21.91\00:26:27.02
Then let's go back to marching
and left, right, left, right.
00:26:27.03\00:26:33.08
Very important to cool down
before you stop all together.
00:26:33.09\00:26:36.46
Don't you sit after vigorous
activity or moderate activity.
00:26:36.47\00:26:39.73
Make sure you cool
it down every time.
00:26:39.74\00:26:42.97
Okay, let's go to back
to as more side to side,
00:26:42.98\00:26:45.37
step, step, one arm out next.
00:26:45.38\00:26:49.61
Just very gentle
motions, cooling yourself down.
00:26:49.62\00:26:53.22
Both arms.
00:26:55.34\00:26:57.76
Very good.
00:27:00.59\00:27:02.91
Okay, little bit of marching.
00:27:04.23\00:27:06.72
Okay, just a
little bit of marching.
00:27:10.29\00:27:11.98
And that's a very good
thing to do just walk in place
00:27:11.99\00:27:14.62
is great exercise to cool
you down just to walk in place.
00:27:14.63\00:27:18.20
Just walk in
place, walk in place.
00:27:21.75\00:27:24.00
It has been such
a great opportunity
00:27:24.01\00:27:26.03
that we have had to
exercise with you today.
00:27:26.04\00:27:30.25
As you can see I am breathless,
00:27:30.26\00:27:31.90
I am sweaty, my heart is racing,
I hope your heart is racing.
00:27:31.91\00:27:36.00
And I hope you've
enjoyed this exercise today.
00:27:36.01\00:27:39.19
And I want to
leave you with the text
00:27:39.20\00:27:40.80
of one of my favorite
that I've actually memorized.
00:27:40.81\00:27:43.02
"He giveth power to the faint,
00:27:43.03\00:27:45.64
and to them that have no
might He increases strength.
00:27:45.65\00:27:49.35
Even you shall
faint and go weary,
00:27:49.36\00:27:51.91
and young men
shall utterly fall.
00:27:51.92\00:27:53.87
But those who wait upon the
Lord shall renew their strength,
00:27:53.88\00:27:57.87
they shall mount up
with wings like eagles,
00:27:57.88\00:28:00.55
they shall run and not
be weary, imagine that,
00:28:00.56\00:28:03.82
and they shall walk,
and shall not faint."
00:28:03.83\00:28:06.74
May God bless
you, as you continue
00:28:06.75\00:28:09.10
to improve your
health, day by day.
00:28:09.11\00:28:11.93
Ladies, let's
continue to cool it down.
00:28:11.94\00:28:14.28