Body and Spirit

Rest

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Alex Hinez, Jane Baker

Home

Series Code: BAS

Program Code: BAS000139


00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use
00:06 to improve your health.
00:08 Be sure to consult your physician before
00:10 beginning any exercise program.
00:14 One of the most beneficial yet misunderstood
00:16 aspects of exercise is rest.
00:19 Wanna know more,
00:20 stay tuned next with Body and Spirit.
00:48 Hello, I am Dick Nunez, Wellness Director of
00:50 the Black Hills Health and Education Center.
00:52 Welcome to Body and Spirit.
00:54 Lot of people spend hours upon hours,
00:57 trying to get healthy.
00:58 I remember at a time in my life
01:00 I used to spend seven days a week,
01:01 four hours a day training and workouts with such
01:04 notables as Arnold Schwarzenegger,
01:05 before he became governor of California
01:08 and during that time.
01:09 I discovered a lot of things along the way.
01:11 One of them was if you give rest,
01:13 you actually make more benefit.
01:14 Too often on Friday nights,
01:16 when I was in college, my friends
01:18 would be pumping up weights.
01:19 Because they want to look good
01:20 for the weekend and I said, this is ridiculous.
01:23 'Cause you're actually gonna look smaller,
01:24 when you go out. Because physiologically,
01:26 once you pump a muscle up,
01:27 it actually goes down a little bit
01:29 and doesn't regain it's size until after you go
01:31 through the rest and recovery phase.
01:33 So, rest is very important
01:35 and yet if you ask people to find rest.
01:37 They don't know what to do,
01:39 they think maybe lying around,
01:41 doing nothing is rest and actually it's not.
01:43 So, we're gonna talk more about
01:44 as we get into our workout,
01:46 so I really think we should get started right now
01:48 and helping me out today will be Alex Hines,
01:51 a physical therapist from Wenatchee, Washington
01:54 and Janie Baker, a physical education
01:56 teacher from Inverness, Florida.
01:59 Okay, well let's get warmed up.
02:02 We're gonna bring our arms up
02:04 and bring it back and stretch
02:06 and then let it come down
02:09 and we're gonna come up, way up,
02:12 stretch it back and then bring it around.
02:16 And up, way up, bring it around
02:19 and come down and up,
02:22 bring it around and down. Let's go the other way now,
02:27 up, okay down and back up and around and way up,
02:34 bring it down. Way up, bring it down, let's do two more,
02:39 way up and bring it down, one more time, way up
02:45 and bring it down. Okay,
02:47 gonna squeeze the hands tight,
02:50 push hard and cross over and cross over,
02:54 while you're doing that. You wanna keep your
02:57 torso stationary and just use your chest,
03:00 okay so we go back and forth. Alright,
03:05 Alex, I know you found in your career that
03:07 probably one of the best ways
03:09 to get a muscle to relax is to work it right.
03:12 Right. And so that's what we're gonna do right now,
03:14 we're gonna help us relax and to get rest.
03:16 But before we do that, we have to get some exercise
03:19 and in fact often times people find
03:21 that they rest really well once
03:23 they get into a regular exercise program.
03:25 And they say look I can hardly sleep as it is,
03:27 I don't need to make myself more tired.
03:29 But when they start exercising,
03:30 they actually find they rest more effectively.
03:33 I haven't forgotten about you Janie,
03:35 okay, let's turn it and let's push out now
03:39 and let's do it this way and push way out
03:43 and push. Give me 20 of those,
03:45 push hard the whole time. If I needed to come over
03:49 and try and pull your hands up hard,
03:50 I shouldn't be able to do it.
03:51 So, push out good,
03:53 squeeze the chest as you're doing it.
03:56 In order to get rest,
03:58 we need to get our pulse rate
04:00 below 50 percent or maximum
04:02 and what is maximum. Every year of your life,
04:05 where we're at? Fourteen. Okay,
04:08 every year of year life, your heart becomes less
04:11 perceptive to the chemicals.
04:13 It's stimulated to be fast.
04:14 So at birth you have a maximum heart rate of 220
04:17 and every year of your life it goes down one beat,
04:20 so if you're 40, it goes down to a 180
04:24 and how old are you Janie? Oh!
04:25 Forget it, I forgot. No, no say it.
04:29 You can trick people into saying things,
04:31 I get away with asking women how much they're weigh
04:33 and how old are they are, all sorts of questions.
04:35 But anyhow the older you get, it goes once.
04:38 So, by the time you're 60, your maximum heart rate
04:41 is down to 160 and we'll talk more about that
04:43 as we keep going into our program,
04:45 but let's stretch a little bit.
04:46 Put your hands behind the head, lay back,
04:48 push your elbows back. Stretch the chest,
04:52 now bring it across
04:53 and pull your shoulder blades apart
04:58 and again, let's go up.
05:01 Push the elbows back and bring it across
05:09 and pull your shoulder blades apart.
05:12 Is this part of the four hugs a day process.
05:16 Hold it, hold it, okay, let's get the towels there Alex
05:20 and we're gonna do some exercise on
05:23 the floor for the upper back.
05:25 So, here is yours Janie and here's yours Alex.
05:29 Okay, go and lay on your backs there,
05:34 I need to think of a practical use for mine here.
05:38 Alright, put the arms up, okay we're gonna go back
05:43 and do a pull over type motion.
05:45 Keep pulling their towel up hard as you come up now,
05:48 okay and let's go back and bring it up.
05:55 Okay, I want us to do 30 of those,
05:56 let's try and get even phase there.
05:58 Keep it controlled; bring it over, good and back.
06:05 So, what we find then when we look for
06:07 training aerobically. We want to go 220
06:10 minus our age and then 70 to 80 of percent of that.
06:13 So, if you're 40 years old,
06:15 your maximum heart rate is 180.
06:16 That means 80 percent would be 144
06:19 and 70 percent be 126 and that would be
06:22 your training weight for a 20 to 30 minute time period,
06:24 now that's training aerobically.
06:26 Now, if you wanna get rest. We go to 50 percent,
06:29 so 50 percent of 180 is 90.
06:32 Well, that means, we can get our pulse rate below 90,
06:35 to get resting. Now, if you're a couch potato
06:38 that likes to watch football.
06:41 Have you ever met a man who likes
06:42 to watch football Janie? Yes.
06:43 Okay, you have, okay,
06:45 I understand there's a few out there
06:47 and they lay around watching their,
06:49 their team play football
06:51 and they can go through a lot of stress watching that.
06:53 How many have we done? We're only at fourteen
06:55 Okay, good, good, then I can keep talking then.
06:59 So, when somebody is lying around,
07:01 just watching football all day.
07:03 They're, they're going through a whole
07:04 realm of emotions if they're team wins
07:07 they feel good. If they feel bad
07:08 or they lose they feel bad and that can waver back
07:12 and forth all throughout the three hours
07:14 that those guys who are out there exercising.
07:16 While somebody is just lying around watching
07:18 and the other problem Alex is what type of food
07:20 do they wanna eat while they're
07:21 watching the football game.
07:22 Are they looking for apples and broccoli
07:24 and cauliflower and all that.
07:25 No, they're calling for beer and potato chips
07:29 and all sorts of garbage that's gonna
07:31 make our heart rate go faster.
07:34 How many we're at now Janie?
07:37 Twenty three. Okay, good,
07:39 you're looking great though, good form.
07:42 Keep going and what happens
07:44 when you eat this type of food
07:46 it stimulate your heart rate
07:47 and if we're trying to get our heart rate down
07:49 to get to rest and you're watching the football
07:51 in fact have you ever heard somebody say
07:53 after they watch a sporting event.
07:54 They go well, I'm exhausted after watching.
07:57 Why you didn't even play, you just sit around
07:59 and watch. Okay, where are we at now?
08:02 This will twenty nine, Okay,
08:09 30, about time. Okay,
08:12 now I want you to take it up
08:14 and we're gonna do a extension.
08:15 You're gonna hold with one hand there,
08:17 you're gonna bring it down
08:19 and you're gonna extend up.
08:21 Okay and push up and then allow it to come down
08:25 nice and tight there Janie.
08:27 So, when it's come down your elbows stays right there,
08:29 now push up. That's better;
08:33 just really being all focused on
08:34 your triceps by doing that.
08:35 Good, good, looks very good Alex,
08:39 let's do 20 of those. That looks pretty tough.
08:44 Alex is giving himself quite a workout there.
08:51 I had one workout where I had Pastor John
08:53 on here from 3ABN and he was doing curls
08:56 and he was working so hard.
08:57 He was taking them 20 seconds
08:59 to get one reputation and I said John,
09:00 you're not gonna survive the workout that way.
09:03 Okay, keep going and what number we on?
09:06 Sixteen. Okay, four more.
09:09 Keep it tight, make your triceps do the work.
09:15 Twenty. Okay, let's switch sides,
09:20 the other thing we find with rest
09:22 is when we do multiple sets,
09:24 like 3 and 4 sets. That we don't get
09:26 as much rest to recover, here on Body and Spirit,
09:29 we do one set of exercise
09:31 and we find that we get maximum recovery time.
09:34 In fact in exercise physiology we find
09:36 that if somebody does three sets verses one set,
09:39 there really is no increased benefit
09:41 by doing the three sets over the one set.
09:43 It just takes three times as long
09:45 and of course by just doing the one set.
09:46 Then we have more time to recover
09:48 and I found in my own training
09:49 that I did so much better,
09:50 was able to get so much stronger
09:52 doing three times a week for 15 minutes.
09:55 As opposed to seven times a week for four hours,
09:58 it sounds crazy, but it's true.
10:00 How many have we got there? Fifteen.
10:01 Okay, we got five more to go. Good
10:08 and two more and last one.
10:12 Okay, good, alright, I'll take the towels.
10:15 I like you to go ahead and come on up.
10:20 Here's your towel back and let's stretch our triceps
10:22 after working them.
10:24 So, let's bring the towel back over our head
10:26 and just reach back and grab and stretch the triceps.
10:31 Even though I didn't go down and do them with you,
10:33 it feels good to stretch the triceps anyway.
10:38 Alright, a lot of times and people think if you go
10:41 and take a nap or if you're sleeping
10:43 that you're getting, you're getting rest
10:45 and you might not be. Have you ever woken up
10:48 and found yourself more tired then you were
10:50 before you went to sleep.
10:51 Especially after somebody eats,
10:52 people think well I just ate so
10:54 I'm gonna lay down, take a nap
10:56 and that's one of the worst things you can do.
10:57 In fact it's one of the causes of synovitis,
11:00 so I don't think anyone of us want that.
11:03 And stretch the triceps,
11:06 hold it for 10 more seconds,
11:09 3, 4, 5, 6, 7, 8, 9 and 10, good.
11:18 Alright, we're gonna do some bicep exercise now.
11:22 Drape the towel over your thumb side,
11:23 grab a hold of the towel,
11:25 we're gonna curl up and down and up and down.
11:29 Keep it controlled
11:31 and let's do 20 on each side there Janie.
11:35 Keep it tight, pull it down, curl it up
11:39 and think about the bicep there as you're working.
11:41 Pretty good there Janie,
11:42 that biceps looking pretty good.
11:44 Alright, good job.
11:50 So, the couch potato, who lays around
11:52 and does nothing; they're the ones
11:54 that are constantly fatigue.
11:55 Because their pulse rate never gets below
11:57 50 percent of maximum and if you smoke
11:59 that automatically drives your pulse rate up
12:02 and alcohol does as well.
12:03 Because at first it acts as a stimulant,
12:05 how many is that? Nineteen. Okay
12:08 and 20, okay let's drape the other way now.
12:10 Over the thumb side, get a hold of it
12:12 and let's start curling, okay.
12:16 What we find also with exercise,
12:18 is if we're feeling really tense and frustrated,
12:21 there is no way, you can just lay down
12:22 and sleep when you're feeling all stressed out.
12:24 So, if you get into some exercise,
12:26 it helps burn off some of those chemicals
12:28 that are being produced, that are making you feel
12:30 so edgy and exercise will help you deal with
12:32 stress related hormones. So, it actually will help
12:35 decrease depression and help you deal with stress
12:37 more effectively and that will help you rest.
12:41 Okay, where are we on now? Fifteen.
12:43 Okay and 16 and 17, good 18, 19, 20. Okay,
12:54 I better take the towels before
12:55 you folks wear them out.
12:58 Okay, now we're gonna do some shoulder exercise,
13:01 we're gonna put our arms out,
13:02 we're gonna make some circles.
13:06 Now, we're gonna make bigger circles
13:09 and now we're gonna make smaller circles.
13:12 Now at first, this might be difficult for you.
13:14 But I found a lot of people,
13:16 who have helped their shoulder movement
13:18 by getting into this type of workout.
13:20 Let's go larger circles and smaller circles
13:26 and let's go backwards and bigger circles.
13:32 Now, smaller again and bigger
13:38 and smaller and let's go back the other direction now
13:45 and go backwards and forward.
13:50 And now what we're gonna do is,
13:51 we're gonna hold our arms out straight
13:53 for one minute Janie. Okay,
13:57 hold it nice and straight, keep your palms down.
14:00 For those at home, if you have to drop your arms
14:03 for a moment, that's okay
14:04 for a moment, that's okay
14:05 and just try and get them up again as fast as you can.
14:07 You would gain about 50 percent of your strength
14:09 in the first couple of seconds.
14:10 So, after your down for a couple of seconds,
14:12 that lactic acid should go right away
14:14 and then you can pop them right back up
14:15 and then you can pop them right back up
14:16 into position again and keep going with the motion.
14:19 We're doing good, we've done 30 seconds,
14:24 doing okay, she's still smiling.
14:25 Are you sure you're not counting as well.
14:27 I'm doing prophetic time, okay,
14:32 okay, actually I'm trouble in now.
14:35 Let's go 5 more seconds 4, 3, 2, 1 and relax.
14:43 Okay, let's do some stretching;
14:45 let's bring the arm up over the head
14:47 and stretch, hold that.
14:50 Feel it stretch right into the side here.
14:54 We're gonna hold that for 15 more seconds
15:01 and 5, 4, 3, 2, 1 and switch and pull.
15:12 Good, whenever you stretch, get your place,
15:15 point of comfortable position.
15:17 Don't over stretch and breathe,
15:19 keep good air exchange. That will help you relax,
15:23 okay. Now, let's bring the arm across and stretch
15:26 the shoulder. Flexibility is such an important area
15:31 and just when people feel stressed out.
15:32 Even if you just get up and stretch
15:34 that can help relax you and make you feel better.
15:36 Many people use stretching as a way to just relax
15:39 or meditate and so we've, that's what we wanna do.
15:42 We want to keep it good, stretching there good.
15:44 Alright, switch over, let's go the other side.
15:50 So, somebody who is very fit,
15:52 their resting pulse rate goes down
15:54 and so their resting pulse rate
15:55 might be in the 40s or 50s.
15:57 Or somebody who isn't fit their pulse rate
15:59 is gonna be in the 70s or 80s.
16:01 That gives them very little room
16:03 of margin for doing any type of activity
16:05 without going too far into. Okay, go and relax.
16:09 Now, we're gonna work our neck,
16:11 we're gonna turn our head to the side
16:13 and we're go the other way
16:15 and we're gonna turn and the other side
16:20 and back over and back over and tip
16:25 and to the right again, to the left, right,
16:30 5 more each way. There is 1 and 2 and 3 and 4,
16:42 1 more time and 5. Look up and look down,
16:49 up and down, up and down, up and down, up and down,
16:59 up and down, 5 more, up and down, up and down,
17:06 up and down, up and down. Good,
17:11 now lot of people carry
17:13 a lot of tension in their hands.
17:14 So, we're gonna work our hands a little bit here.
17:16 We're gonna reach out
17:18 and we're gonna start grabbing stuff here.
17:20 We're gonna do it 20 times,
17:21 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
17:34 Turn them up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 more,
17:44 1, 2, 3, 4, push your hands way out,
17:47 when you open them, 8, 9, 10. Turn them,
17:52 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2,
18:02 what are you doing 3, 4, 5, 6, 7, 8, and 9.
18:08 Turn them up, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
18:17 Okay, we're gonna stretch that,
18:19 we just put the hand down and stretch.
18:23 It's also a good stretch for those
18:25 who battle carpal tunnel
18:31 and hold. Now, let's go the other side, press down,
18:35 lets stretch the forearm,
18:39 good. Okay, relax,
18:46 alright, I think we're ready
18:47 to start a little leg exercise.
18:49 So, we're gonna warm up our legs by
18:50 stepping out and stretch the inside of the thigh.
18:54 Now, we're gonna shift back the other way and shift
18:59 and shift and shift and shift and shift
19:07 and shift and shift
19:10 Gonna go 10 more each side;
19:11 there is 1 and 2 and 3 and 4, 5, 6, 7 and 8 and 9,
19:33 one more time 10, good. Alright,
19:37 let's get into squat position, cross the arms
19:42 and what we're gonna do is,
19:43 we're gonna have our chest up.
19:44 We're gonna push our rear ends back
19:46 as we start squatting down.
19:48 Keep the knees over the feet and squat,
19:51 come up and down and up.
19:55 If you have to hang on to something while you do it.
19:57 So, you can help pull yourself back up,
19:58 that's okay too, you can hold on to a door.
20:01 Hold on to a chair, hold on to the counter.
20:04 Whatever you need to do to help yourself get back up.
20:07 If you need a chair as a guy to sit to,
20:10 but you don't wanna sit all the way down.
20:11 You just wanna go down and touch and go back up again,
20:15 you can do that and that way if you collapse,
20:18 you don't go all way to the ground.
20:25 Okay, we're at 15, we're gonna do 10 more
20:32 and 1 and 2 and 3 and 4 and 5, 6, 7, 8, 9 and hold.
20:57 We're gonna try and hold for 30 seconds,
21:02 hold tight. There's five.
21:04 I thought we're just gonna rest.
21:07 It will be as soon as we're done, 10.
21:10 You've to make something tired
21:12 before you can rest it.
21:13 Okay. Fifteen, you know that.
21:16 Yeah, we're just resting in a sitting position.
21:19 20, that's right, you have dinner this way 25, 26,
21:25 27, 28, 29, 30, good.
21:30 Okay, put your arm on my shoulder.
21:33 Lets stretch your quadriceps,
21:38 like David Thomson, a famous basketball
21:40 player from the 70s. He used to eat
21:42 his dinner that way and he said after a while
21:45 that was like a resting position to him,
21:46 but he also got so, he could jump.
21:49 He was 6 with 4 and supposedly he could touch
21:51 the top of the blackboard.
21:53 That's an incredible leaping ability.
21:55 I never saw him do it, but I heard he could do it.
21:57 So, if you take our word for it. Okay, switch.
22:08 If you can't get a hold of your ankle,
22:09 then just get a hold of your pant leg
22:11 or you can put your foot up on something,
22:13 to help get you stretch there.
22:15 Lets go five more seconds, 4, 3, 2, and 1.
22:20 Okay, let's step out, stretch the hamstrings.
22:24 Up on the heel, lean forward into it,
22:26 keep the chest up. Okay, so
22:32 what people find is when they change their lifestyle
22:35 and they start drinking more water
22:36 and they start eating healthfully.
22:38 They'll actually get more rest, because
22:40 when you eat that's not healthy for you
22:42 or eat food that stimulating
22:44 with the Excitotoxins and so forth.
22:45 Then you find your pulse rate being elevated
22:47 and you are not gonna get the rest
22:49 you're looking for it.
22:50 Alright, let's switch over
22:51 and then a whole another aspect of it
22:54 is talking about, when you should sleep.
22:56 The sleep before midnight has been called twice
22:59 as valuable as the sleep after midnight.
23:00 Because you're going with the normal
23:01 biorhythms of your body.
23:02 As the pineal gland is producing chemicals
23:05 to tell you it's time to sleep.
23:06 If you ignore that,
23:07 then you're gonna start causing problems.
23:10 Also when light hits your eye lid,
23:12 it tends to wake you up. Does anybody ever turn
23:13 a light on you before when your sleeping Janie.
23:15 Does it wake you up? Oh! Yes.
23:17 Do you wake up happy? No, well no.
23:20 Okay, relax. Startled.
23:22 Okay, come on over here.
23:24 You're gonna put your toeson the edge,
23:26 for those at home you may have to use the stair step
23:29 or you use a piece of wood. Okay,
23:31 we're gonna go down and up and down and up.
23:35 We're gonna try and do 30 of them,
23:39 good and then getting up early,
23:42 a lot of people wanna sleep in
23:44 for long periods of time.
23:45 Well, that might feel good, but actually it's less
23:48 beneficial for your health.
23:50 You're better off going with the old saying,
23:52 'early to bed, early to rise,
23:54 because it does make you healthy, wealthy.
23:55 ' I don't know about the wealthy part.
23:57 Healthy and wise, okay we'll go with that.
24:00 God riches.God's riches, there you go.
24:03 What number we're on Janie? Eighteen.
24:05 Okay, okay, let's go 10 more and up and 2
24:13 and 3 and 4 and 5 and 6 and 7, 3 more,
24:23 8 and 9, one more time, good.
24:27 Alright, let's stretch our calves out.
24:30 The way we're gonna do that is we're gonna step back,
24:32 press our heel to the ground,
24:35 you should feel that stretch in the back
24:37 of your leg down to your calf
24:42 and hold for five more seconds,
24:44 1, 2, 3, 4, 5 and switch.
24:49 Now I know a lot of people are gonna tell us
24:50 out there Alex that I'm a night owl,
24:53 well I've learned that night owls
24:55 turn themselves into night owls.
24:56 Because when I was growing up and I was in college,
24:59 I used to be an night owl.
25:00 I don't know if you ever were doing that,
25:02 but now I'm not.
25:03 Now, I want to go to bed real early
25:04 and get up early.
25:06 Just the opposite of what I used to be.
25:08 Okay, relax, put your hands behind your back
25:12 we're gonna contract the abdomen.
25:13 We're gonna bend over and we're gonna come up
25:16 and lean back. Contract, over, up and back.
25:22 Contract, over, up and back, contract, over,
25:28 up and back, contract, over, up and back.
25:34 Contract, over, up and back. Contract, over,
25:40 up and back. Contract, over, up, 10 more.
25:45 There is 1 and 2 and back 3.
25:55 Contract 4, lean back, contract 5 and contract 6,
26:06 contract 7, contract 8, two more contract 9,
26:16 last one contract 10, good.
26:20 Let's turn to the or stretch to this side
26:26 and stretch and go the other way now
26:33 and stretch.
26:41 Okay, good, we're all done.
26:48 If you start getting essential rest
26:49 you'll find very soon that you start feeling better.
26:52 Part of getting into rest is by taking your mind off
26:54 the heavy burdens. If there are something
26:56 you're doing that you know,
26:58 you shouldn't be doing, hope there is something
27:00 you know you should be doing,
27:02 but you're not doing,
27:03 that's gonna create mental distress
27:05 and lead to dis-ease, which we know as disease.
27:09 90 percent of all the things that
27:11 affect you physically, originate from your mind
27:14 and getting good rest will help you feel
27:16 so much better.
27:17 By practicing some of the habits.
27:19 By eating healthy, drinking lots of water,
27:21 getting sunshine and getting some regular exercise.
27:24 You're gonna help yourself get rest,
27:26 but one of the most important facets,
27:28 in fact we call it the most important facet.
27:30 Is having your connection with God
27:32 and you need to get into the word
27:33 and claim the promises, but the promise
27:35 we claim here on Body and Spirit,
27:36 all the time. You probably all know it well
27:38 if you watch the show.
27:40 That's Philippians 14 or 4:13, which states:
27:43 I can do all things through Christ,
27:44 which strengthens me. God bless you,
27:47 keep exercising, we look forward to seeing
27:49 you next time on Body and Spirit.


Home

Revised 2014-12-17