Body and Spirit

Benefits Of Water

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Andrew Hard, Jason Maxwell

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Series Code: BAS

Program Code: BAS000112


00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your
00:06 health. Be sure to consul your physician before
00:10 beginning any exercise program.
00:15 Water is a key element to health and wellness.
00:18 Find out more about it next
00:19 on Body and Spirit.
00:49 Hello. I am Dick Nunez, Exercise Physiologist
00:51 and Principal of Miracle Meadows in
00:53 Mountain State Leadership Academy
00:54 in West Virginia. Welcome to Body and Spirit.
00:57 Today, we gonna talk about water. I think
00:59 everybody knows that our body is predominately
01:01 water that goes about 70% water. When you
01:04 look at it, all the waters removed there is no much
01:06 left of us. In fact, they find in research at the
01:09 Beijing University that when they took stationary
01:11 bicyclists, athletes, people who are very good, very
01:14 good shape already. They put them into four groups.
01:17 One group they force them to have water as
01:19 much as they could give them, the other group
01:21 they let them drink when they were thirsty, another
01:24 group they just gave periodic water too and the
01:26 final group they gave no water to at all. Always
01:29 whenever they did this test, the group that had no
01:32 water was always the first ones to get exhausted and
01:35 fatigue out and the ones who are force the water,
01:38 where the ones that lasted the longest and show the
01:40 best results. However, when anytime they switch
01:43 the groups whatever group they were in, there
01:45 was always the same results. The people with
01:48 no water will always the worse, they always were
01:50 done first, they couldn't keep going, then those
01:53 who had some water they were the next ones to stop
01:56 and those who had water when they wanted to with
01:59 the next ones stop, but always those who were
02:01 forced water were the best ones of all. And
02:04 water is such a key element to our health, it
02:07 keeps us clean, you can use water for healing
02:10 processes especially getting into hydrotherapy,
02:13 contrast showers, things of that nature we find it
02:16 very, very beneficial, so we're gonna talk little
02:18 more about water, but also we really want to get
02:20 into a workout. So we're gonna start that right
02:22 now. Helping me out today will be Andrew and
02:25 Jason, who are both students at the Mountain
02:27 State Leadership Academy in West
02:28 Virginia. Thank you. Okay fellows, we're
02:33 gonna get warmed up here and then we will get
02:35 started into a routine. Let's start by reaching up
02:38 and rotate, reach up rotate, reach up, good.
02:43 And up and up, 10 more each way, it's 1, 2, and 3,
02:59 4, 5, 6, and 7, 8, two more times and 9, one more
03:16 time and 10, good. Alright, let's squeeze the
03:21 hands together in a peripheral position, we
03:24 then turn them out, we gonna push all the way
03:27 out and draw all the way in, push all the way out
03:34 and back in. The first thing, I always would
03:38 instruct our wellness guests to do at the Black
03:40 Hills, where as to make sure they drink two glass
03:43 of water each morning before they got up and
03:46 did anything else. We found that by doing that,
03:49 it's swishing the water in their mouth, an idea to
03:51 give him a fresh supply water to start the day, but
03:54 also gave them a dose of vitamin B12 because we
03:57 produce B12 in our mouth overnight through
03:59 the bacteria that grows in our mouth maybe not a
04:02 wonderful thing to think about, but you remember
04:05 then we look at these old commercials like of
04:07 Scope and Listerine talks about killing bacteria. So
04:10 you have fresh morning breath, well you might do
04:12 that, but you are also destroying your B12. So,
04:14 by drinking some water it will be much better off
04:17 and that gets the day started. We should be
04:19 drinking 8 to 10 glass of water a day at least, yes
04:22 go down. One doctor was strongly encouraging his
04:26 people to drink 6 to 8 glasses of water a day and
04:29 one woman came up to him and said doctor I just
04:31 can't do it. He said what's wrong and she goes like I
04:34 can't drink that much water and he said well keep
04:36 working on it, maybe put little lime in it, do
04:38 whatever you can to drink more and she goes with
04:40 doctor. I'm up to 34 glasses, but I'll never
04:43 make it to 68 and he said at that point
04:46 he realize you better stay just 8 glasses of water a
04:48 day or 8 to 10 glasses of water a day and keep the
04:51 6 out of there. There you go 5 more and 3 more 1,
05:00 2, 3, now up, push up and up also we recommend
05:12 do not drink a lot water with your meal or right
05:16 before your meal or right after your meal
05:18 because it definitely will interrupt digestive
05:21 action. Remember your digestive system
05:23 especially in your stomach is a acid base
05:26 and when you add water to any acid it certainly
05:28 gonna slow down it's effectiveness. So it only
05:30 make sense by taking a lot of fluids and with the
05:33 meal you are certainly going to cause of little
05:36 distress of that digestive tract. Good, let's go about
05:45 5 more 1, and 2, 3, 4, now up and hold it tight
06:01 for 10 seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
06:13 Good job okay shake it out, hands behind
06:17 your head, lay back nice comfortable
06:23 stretch 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
06:35 cross and pull hold apart 10 more seconds 1, 2, 3,
06:45 4, 5, 6, 7, 8, 9, and 10, good. Alright fellows,
06:54 now I want you to step out, get hold of your,
06:57 your wrist and you're gonna pull back like your
07:02 sawing wood. I'm gonna use a chain saw, so I'm
07:07 gonna stop and come over and check you out here to
07:09 make sure you are doing fine, my woods already
07:11 cut, good pull back, that shoulder blade back,
07:16 excellent good. Little bit slower, give yourself little
07:20 more resistance there Jason good, make
07:23 yourself work, want 20 on each side, pull good,
07:27 pull, you feel that scapula moving that's a very
07:31 important. Excellent, how many gone Andrew 14,
07:36 15 good 16, 17, 18, two more 19 and 20, excellent
07:48 switch around. Hey get hold that wrist and pull,
07:52 that come about the scapula again good, good,
07:57 so you should try and drink water throughout
07:59 the day, if you exercise and perspire a lot than
08:03 obviously you need to drink more water you can
08:05 still. When people exercise, I usually tell
08:08 them to weigh themselves in before they workout
08:11 when you come through and when you weigh back
08:13 out you should weigh the same if take enough
08:15 water. I remember one man who was obsessed
08:17 with losing weight. He actually came in the
08:19 authentic club determined to lose 10 pounds. He put
08:22 on a plastic suit and a sweat suit, and he
08:25 sweated down 7 pounds, he was really
08:27 disappointed, he didn't lose all his weight. And
08:29 so he put his plastic suit back on after sweating 7
08:33 pounds of water, put the plastic suit back on, put
08:36 the sweat suit back on and went to exercise
08:38 some more and he lost his 10 pounds and I watched
08:41 him to see what he would do going out the door, he
08:43 didn't drink any water at all. But, yeah, he was
08:46 gonna go back to work and boast everybody that
08:48 I lost 10 pounds, 10 pounds of what, 10
08:51 pounds of water. So people really deceive
08:54 themselves when it comes to water. We need to stay
08:56 well hydrated all the time. Okay let's go hand over
08:59 the head, get hold of the elbow and pull back pull,
09:04 pull, and hold for 10 more seconds, 1, 2, 3, 4, 5, 6, 7,
09:17 8, 9, and 10, switch hold, good, 3, 4, 5, 6, 7, 8, 9,
09:35 and 10. Alright, we're gonna do some shoulder
09:38 presses here, we're going to act like we have a
09:40 heavy weight in our hands okay and we're
09:42 gonna hold up to our shoulders, we're gonna
09:45 press up slowly and back down, we're gonna act
09:50 like we have a big load on there, good back down
09:56 and up, up, force yourself the work good, good and
10:05 press, press, press, press, good and up, up, up, up,
10:16 good, again up, up, up, good, still couple more
10:26 up, up, up all way up, good one more time and
10:34 up, press it, press it, press, press, press good.
10:39 Alright, now we're gonna do like our head doing
10:43 some heavy lateral raises, we can go up and down,
10:48 up slow, squeeze your shoulders and down and
10:56 up squeeze it and down and up, up, up squeeze
11:04 good and down and up squeeze at the top, down.
11:10 When I talk about squeeze the muscle I
11:12 mean, flex it, flex it for as much as you can for all
11:15 your work there, good and down, and up, and
11:22 down, three more times up and down, up and
11:32 down, one more up and down. Now we're gonna
11:39 take it from the front, we're gonna row up and
11:43 down, up and down, and up and down, and up and
11:57 down, up down, five more times and up there
12:05 is 1, and up there is 2,and up there is 3, two more up
12:16 and four, last one coming up, up and five, good job.
12:24 Alright, just roll, just roll them around five more 1,
12:32 2, 3, 4, 5, other direction 1, 2, 3, 4, 5 more 1, 2, 3,
12:47 4, 5 okay. Get hold of an arm, hold across your
12:52 chest, stretch your shoulder, good hold
12:58 steady ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
13:13 other side and pull, pull, pull, good hold it tight,
13:21 ten more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Let's get a
13:35 breath and out, in and out, one more time in and out
13:46 okay. We're gonna do some biceps now and
13:49 reach out our arms. You can squeeze down and
13:52 then back, squeeze it slow and reach out, squeeze
13:58 slow, reach out, squeeze it slow, reach out,
14:05 squeeze it down and out, squeeze and out and
14:14 squeeze and out, again squeeze down and out,
14:20 squeeze down and out, squeeze down and out
14:28 slowly hold and out squeeze and out, squeeze
14:38 down and out five more 1, 2, 3, 4, squeeze last one
14:55 down hard hold for ten 1, 2, 3, 4, 5, 6, 7, 8, 9, and
15:05 10 good. Shake it out, take up more breaths, in
15:10 and out and in and out, good. We're gonna do
15:18 some diamond pushups, you can do your pushups
15:21 against the wall or you can do them from the
15:24 knees position, we don't those, we can just do
15:27 them regular style down and up, good excellent,
15:31 this is good one for your triceps, good 5, 6, 7, 8, 9,
15:45 10, good. Let's go five more 2, 3, 4, 5, now go
15:59 off your knees, okay, go good, we're gonna try do
16:05 10 there, it's 2, 3, 4, 5, 6, 7, 8, 9, one more time and
16:22 10. Good job up on your feet. Okay let just press
16:28 the arms down, lay down, outside flex the triceps
16:31 and back up, press down flex your triceps, three
16:38 more times, push down and hold and two more,
16:43 press down and hold, one more press and hold for
16:50 ten 1,2, 3, 4, 5, 6, 7, 8, 9, good shake it out okay.
17:04 Let's get a few breaths in and out, in and out, last
17:12 one in and out. We're gonna do squats, one of
17:19 our quarters, alright crush your arms, squat down,
17:24 all the way down and up, now part way down and
17:29 back up, now way down and up, part way down
17:34 and up, good job, up part way down, up excellent,
17:43 part way down now and up, but the one our
17:47 quarters do, you just extenuates the walk out
17:51 part. Just give it's little bit of variety in our
17:54 workout. The main things those the
17:58 squat itself, good excellent, keep going,
18:09 way down, good and we're gonna do five more
18:24 these, it's one, weigh down, good and 2 and 3
18:38 and 4, one more time 5 down and hold, good,
18:47 doing okay Jason, okay Andrew? Yeah. Okay, it's
18:56 10, you are sure about that, okay. At home if
19:01 you need to stop and rest that's okay, we're gonna
19:03 try and go for one minute, just 20, good job guys,
19:08 you're looking good, now keep your chest up little
19:10 more Andrew, there you go that's better, better
19:13 posture there, 30,
19:15 Jason you look excellent, look rock solid there
19:18 good, looks like we could serve you your lunch
19:20 there no problem. It's 40, almost home, and 50, 1,
19:37 2, 3, 4, 5, 6, 7, 8, 9, and 10 good. Alright, put your
19:50 hand on my shoulder, grab hold of your ankle,
19:53 stretch your quadricep, you guys felt that I'll take
19:59 it, that was a good hold Jason you're really buried
20:04 down deep, five more seconds 1, 2, 3, 4, and 5
20:13 switch over and pull, pull steady and ten more
20:25 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10 good. Step
20:38 out upon your heel, little forward and hold back for
20:49 ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10,
21:01 switch over and forward hold and steady ten more
21:15 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 good job. Back
21:28 here, we're gonna do some calf raises, hand on
21:30 my shoulder, up and down on the toes for
21:34 those at home you might need to use the stair step
21:36 or have a block of wood that you can use. If you
21:40 are regular watchers of Body and Spirit, I hope
21:41 you've made accommodations to do
21:43 calf raises and something we do on the regular
21:45 basis, it's a very effective exercise especially for
21:48 your ladies, those walk around in high heels very
21:51 important to keep your range of motion of your
21:53 Achilles tendon, very active, good keep going.
21:59 Okay, let's do ten fast ones now by changing the
22:04 speed we just put little different emphasis on the
22:06 muscle, okay, slow that's sounds too nice actually
22:12 we just make it hurt more, okay, fast ten of them 1,
22:17 2, 3, 4, 5, 6, 7, 8, 9, 10 slow can you feel the
22:25 variants of speed there? Yeah, okay then fast 1, 2,
22:32 3, 4, 5, 6, 7, 8, 9, 10 and slow and up and up and
22:42 up and up and up ten more fast ones 1, 2, 3, 4,
22:47 5, 6, 7, 8, 9, 10 good. Alright, step back, just
23:00 think how good meal times gonna feel like fine
23:03 next day, I'm relax and have some to eat. Okay
23:07 and hold and switch. What I found was a
23:21 racquetball pro for few years and when I was
23:23 doing that I found that if I drink a lot of water
23:25 before my match, I was actually much better
23:27 off and didn't have to drink so much
23:29 during the match because I always found that to be
23:31 little bit uncomfortable, so I always make sure I
23:32 was really well hydrated before I ever play the
23:35 match, good relax. Alright on your back,
23:41 we're gonna do some abs, we are gonna do our
23:45 crunches, hands behind the neck, crunch up 20 of
23:48 them 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 ,13, 14, 15,
24:07 16, 17, 18, 19, 20, bring your ankles up cross them
24:15 okay up 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12 good 13, 14,
24:32 15, 16, 17, 18, 19, 20, leg straight up, okay and up,
24:42 as you are doing good 3, 4, 5, 6, 7, 8, 9, 10
24:53 more 1, 2, 3, 4, 5, 6, 7, 8, 9, up
25:04 and hold for ten, 1, 2, 3, 4, 5, 6, 7, 8, 9, roll
25:13 over your stomach, hands behind your back,
25:17 lift your chest up and down, up and down,
25:22 up down, up down, up down, up down, up down,
25:32 up down, up down, up 10, up 11, up 12, up 13,
25:43 up 14, up 15, five more 16, 17, 18, 19,
25:53 20, on your feet. Alright let's just do some
25:59 rotation, now finish up that way
26:11 good, good, five more 1, 2, 3, 4, and 5 good.
26:28 Thanks a lot, fellows well done. Drinking water is
26:33 such an important part of life and of health, you
26:36 want to make sure it's what you drink not
26:38 pop, which actually will pull calcium from your
26:41 bones and has no nutritional value at all and
26:43 it's harmful for your health. Or coffee or
26:46 alcohol things like that, which would dehydrate
26:49 you. If you are dying of thirst and you are out
26:51 there in the middle of the ocean and you take a
26:53 big glassful of ocean water what's
26:56 going to happen, it will dehydrate you even
26:58 faster because of the high salt content, will be
27:00 pulling water from your cells even quicker,
27:03 everything we put down our bodies is gonna effect
27:06 us in some way. Sea is gonna effect us in a
27:08 positive way or in a negative way. Same thing
27:11 goes to with your mind everything we put in our
27:13 mind, if we thought we have effects every cell in
27:16 our body, if we have positive happy thoughts,
27:18 we will feel good inside and the chemicals
27:22 produce are gonna be helpful, if we have
27:24 negative angry thoughts it's gonna be just the
27:26 reverse. So, get a lot of water in your life, make
27:29 regular times were you know you're gonna drink,
27:31 don't drink only when you are thirsty because if
27:33 you do that's not gonna be enough, have regular
27:36 intervals were you know you drink water and
27:38 you'll find that you feel so much better, your body
27:40 will be cleaned out, the most toxic fluids of the
27:42 body will be eliminated and you'll have a new
27:44 vibrance of health, you never thought possible,
27:47 but do it for the right reason.
27:48 Philippians 4:13 says, I can do all things
27:51 through Christ who strengthens
27:52 me. God bless you, hope see you next time.


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Revised 2014-12-17