Participants: Dick Nunez, Brittany Nunez, Becky Garber
Series Code: BASA
Program Code: BASA000023
00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your
00:06 health. Be sure to consult your physician
00:10 before beginning any exercise program.
00:14 The number one killer in our society today for
00:16 both men and women is still heart disease.
00:18 In fact, could you realize that even more women
00:20 die of heart disease than men. Stay tuned next
00:24 on Body and Spirit Aerobics to find out
00:26 what you can do to avoid heart disease.
00:57 Hello! I'm Dick Nunez, Wellness Director of the
01:01 Black Hills Health and Education Center.
01:02 Welcome to Body and Spirit Aerobics.
01:03 Today we're gonna talking about the number one
01:05 killer in our society today, and that's heart disease.
01:08 It hasn't really changed much because of all the
01:10 refined foods we eat, lack of exercise and the fact
01:12 that two-thirds of all adults are now overweight and
01:16 one-fifth of all the children are getting out of,
01:18 overweight. It's no wonder that heart disease still
01:21 remains such a big problem. So we're gonna take this
01:23 program in two ways. First of all we're gonna talk
01:26 about preventing heart disease. But also we want
01:28 to try and show a program that people can do if
01:31 they have had heart disease, they need to back into
01:33 a regular routine of exercise. So, I think we're ready
01:36 to get started. Helping me out today is Becky Garber
01:39 and also my daughter Brittany. So let's start by
01:42 warming up and let's just do some arm circles
01:44 around, and up and around, and up and around.
01:50 Now for those who have heart disease or just coming
01:53 off of a heart attack, any time you start a program
01:56 like this. You want to be free to stop whenever you
01:58 need to. You can tell how you're feeling. So it's
02:02 important you pace yourself. Do not try and
02:05 those do it and the only competition you should
02:08 feel is with yourself, don't compete against others.
02:11 Okay, now up and around the other way,
02:18 and up and up and up, five more times, and 3,
02:29 and 4 and 5, good. Now what we're going to do
02:33 is press your shoulder blades together, gonna
02:37 push out, bring your hands together and back,
02:40 shoulder blades together and out and back and out
02:46 and back and out and back and out and back
02:54 and out and back and out and back and out and
03:01 back and out, back and out, good job, press out,
03:09 back and out and back and out, let's go ten more,
03:16 1 and 2 and 3, 4, 5, 6, 7, 8, 9, 10, good job, okay.
03:37 Now we gonna take the palms up, pull up, turn,
03:41 push down, up, turn and down, up, down, up,
03:50 down, up, down, up, down, up, down, up, down,
04:01 up, down, ten more time, 1, 2, 3, 4, 5, 6, 7,
04:21 8, 9, 10, okay. Bring your arms up, push up and
04:30 up and up and up and up, good, push, push, up,
04:39 up, up, ten more each way, there is 1 and 2 and
04:49 3, 4, 5, 6, 7, 8, 9 and 10, go ahead and relax.
05:06 Let's take a couple of nice breaths in through the
05:08 nose and out and in and out, okay, good, let's roll
05:18 the shoulders up and round, five more times and
05:31 now back to the front, five more, 1, 2, 3, 4, 5.
05:44 Turn your head to the side, and turn and turn, turn,
05:53 turn, turn, look up to the ceiling, now to the ground,
06:00 and up and down, up and down. Put one leg in front
06:06 of you. The toe up, now down and up, down, up,
06:15 down, up, down, up, down, up, down, up, down, up,
06:25 five more, 1, 2, 3, 4, and 5, good. Switch over,
06:36 and up and up and up and up and up and up and
06:47 up and up, up, 9, 10, five more, 1, 2, 3, 4, 5.
07:00 Put your foot back. Press your heel to the ground,
07:03 up on the toe, and down, up, down, up, and up and
07:10 up, up, up, and up and 9, 10, five more, 1, 2, 3,
07:25 4, and 5. Switch, press up and up, up, up, up, up,
07:38 7, 8, 9, 10, 11, 12, 13, 14, 15, okay, we're ready
07:51 to start stepping easily. Remember our topic today
07:58 is heart disease. And somebody has heart disease
08:02 and gets started on a workout program. It's very
08:05 important to watch how fast your heart's beating,
08:08 take a pulse rate. You should find out from your
08:11 doctor what your training weight should be.
08:14 Typically we use 220 minus your age, and then
08:17 70 to 80 percent of that. When somebody has heart
08:20 disease that can change especially with some of the
08:22 medications they may put you on, it will effect your
08:24 heart rate, I would not advise you going after the
08:27 carotid artery because that will send a signal to your
08:31 brain. There is pressure there and besides if you
08:35 had heart disease, you don't know what condition
08:37 your carotid arteries might be in. You would go off
08:40 the temple area or off the thumb side of your wrist.
08:45 That's where you would want to take your pulse.
08:47 And you take for it around ten seconds, multiply by
08:50 6 or 15 seconds and multiply by 4, make sure
08:54 you're staying within your training range. While you're
08:56 doing aerobic exercise it's very crucial that you keep
09:01 track, of what that pulse rate is at all times.
09:06 So we're just easily stepping right now, nothing
09:10 fancy, but it's effective exercise. It stimulates
09:14 walking, which is probably the best thing you can
09:16 do. Obviously we try and advise people to get
09:19 outside, get lots of fresh air and feel yourself
09:24 traveling around a little bit. Sometimes that isn't a
09:26 reality. Also we can worry about getting out and
09:31 having trouble getting back. This way when you do
09:34 exercise like this, you can do it in the comfort of
09:37 your own home. Okay, we're gonna stop here for just
09:49 a moment. Okay, and relax, get a couple of breaths
09:54 and blow out and up and out and up and out.
10:03 Okay, let's start up again. Usually when we do our
10:06 aerobic exercise, we never do such a thing as take
10:09 take a break. But when I'm training people with heart
10:13 disease, often times I'll start them with a program
10:16 that gives them a minute or two of exercise with
10:19 a little bit of rest and then going again or when people
10:23 want to develop our jogging program, founded very
10:26 affective if you haven't jogged for a little while,
10:29 then stop and walk for a bit and then jog and then
10:31 walk, what we find happening is it get better
10:34 and better, we have to take less and less rest.
10:38 So we're gonna keep stepping along here.
10:45 Go at your own pace. If you wanna go faster then
10:49 that's fine. Also, I would suggest for those that
10:54 are very fit, they just want you to follow along
10:56 and get a work out in, don't take the breaks when we
11:00 stop to get a couple of breaths, just go ahead and
11:03 keep pushing right on through. We don't want to
11:08 make it too complicated as we're getting back in to
11:11 our training. Often times when you watch programs
11:14 there is a lot of movement going on and once you get
11:16 the rhythm of one thing we're changing to another
11:19 and that can make it difficult. The big thing is a
11:21 rhythmic motion here. We're gonna go for about
11:26 25 more seconds, then we're gonna stop and
11:29 get a couple more breaths of air. As you get
11:35 better and better you won't have to stop at all
11:39 and that's what we're after. Okay, and we're ready to
11:53 rest. Okay, again let's get a couple nice breaths in
11:56 through the nose and out, in through the nose
12:03 and out, one more time, in and out. Now, we're
12:09 gonna step side to side, as we're gonna keep it at
12:15 a moderate pace. Recent strategics that I was working
12:24 at showed that approximately 34 to 35
12:28 percent of all women in our country die of heart
12:31 disease as opposed to around 32 to 33 percent of
12:34 all men. So it's actually surprised to see that it
12:37 killed a higher percentage of women than men.
12:41 And unfortunately for women when they're riding
12:45 around the menopause age, if they start having
12:47 chest pain. They often times think first of all that
12:51 it's indigestion, you know something along those
12:53 lines but not thinking heart. If you take a 50-year-old
12:56 man and he's starting to clutch his chest, immediately
12:59 they're going to respond and think it's the heart and
13:01 that makes it difficult for women sometimes because
13:03 they're also having the major heart attack just like
13:06 the men would and they were trying to treat them
13:09 with the antacids to help intestinal gas, when the
13:13 reality is they're actually having a heart attack.
13:19 Okay, we'll keep stepping, assuming a nice moderate
13:22 pace today. For those at home who want to go
13:26 harder you can either move quicker, take larger
13:29 steps, whatever you like to do, 20 more seconds,
13:38 and we'll get another breath. Okay, and let's get
13:54 a good breath and out and in and out, one more time,
14:03 in and out. Okay, back to our steps. And we're gonna
14:19 try and put in two more minutes here, then we'll
14:23 take another break. Okay, let's try and link it in just
14:41 a little bit, but we're gonna keep it slow still.
14:43 Bigger strides, there we go, good. Big stride,
14:53 nice and comfortable and shorten up, and big stride.
15:21 One more minute to go, and shorten it up,
15:34 big stride, way out and out and out, step, step,
15:43 step, step, good, way out, step, step,
15:50 step, step, thirty seconds, way out, step, step,
15:58 step, step, step, step, step, step, shorten it up,
16:09 good, and ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9,
16:23 good. Okay, big breath and out and in and out
16:33 and in and out, okay, let's go back into our steps
16:39 again. For those who are worried about heart disease
16:52 or if you're worried about recovering from heart
16:54 disease, you always wanna make sure you change
16:58 your diet. Get rid of the high cholesterol foods,
17:02 try and go to a more vegetarian plant based diet
17:06 and make sure you get a lot of fresh fruits and
17:08 vegetables in your diet. See an amazing drops in
17:19 triglycerides, which are blood fats and cholesterol
17:24 in two or three week time period. Its not unusual
17:27 to see a 100 point drop in three weeks or 50 to 70
17:34 point drop in two weeks in the cholesterol levels,
17:38 triglycerides have seen a drop as much as 400 points
17:42 in a three week time period and 250 point in a two
17:46 week time period. So the body will respond nicely
17:50 if you turn around and get into a regular exercise
17:52 program. The key is you got to do it. It won't just
17:58 automatically happen for you. Let's go another fifty
18:02 seconds then we will stop and get some more air.
18:13 All totaled out, we still have a good amount of
18:16 time in, as far as rhythmic activity for aerobic
18:19 training. Only difference is we're taking the breaks
18:24 in between to get enough oxygen and just to give
18:27 the body a chance to rest for a moment, so we don't
18:30 over do ourselves. And 10, 9, 8, 7, 6, 5, 4,
18:49 3, 2, 1, okay. Take breath and out and in and out
19:03 and in and out, okay, let's start our stepping again.
19:13 For those getting in a rehab program or even if
19:15 you're just not in very good shape this would be
19:18 an excellent take to look at getting for your own
19:21 library for exercise because during this work out,
19:26 we've taken interval times to stop and rest and you
19:30 can pace yourself if you can go past those interval
19:33 times and keep going while we stop and take the
19:36 breathes. And I'll give you a good gauge to see where
19:39 you're at. It won't take long, I've seen with an 8
19:43 day time period a person who can only walk for a
19:46 minute and half, go to say like walking a mile and
19:48 half. It happens all the time. It doesn't take long
19:52 to reverse if you're on a good healthy life style
19:55 pattern. Okay, we're gonna go for one more minute
20:07 of cardiovascular exercise. I trust everybody is doing
20:13 okay here with me today. They're smiling?
20:20 And like some of the exercise programs when
20:21 they're grimacing. Okay, we're almost done here.
20:39 Let's go twenty more seconds. Ten seconds,
20:53 9, 8, 7, 6, 5, 4, 3, 2, 1, good. Alright, get some
21:04 breaths in and out and in and out, and in and out.
21:17 Let's do some stretching. Let's step out to the side,
21:21 stretch inside of your thigh and hold that.
21:27 Hold it ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9,
21:38 switch over and hold, hold, hold, hold, hold,
21:47 ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
21:59 Put a heel in the ground and hold that, hold it,
22:08 ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9 and switch.
22:21 Press your heel to the ground and hold.
22:28 For ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
22:39 Put your heel out, up on it, lean forward, chest up,
22:49 and ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
23:01 switch, and lean forward, hold steady and ten
23:12 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good.
23:23 Use me a brace, get a hold of your ankle stretch your
23:26 quadriceps, now hold that, more ten, 1, 2, 3, 4,
23:39 5, 6, 7, 8, 9, and switch and hold, hold, hold,
23:54 for ten, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good job.
24:06 Because of the nature of heart disease we are trying
24:09 to keep everything up on our feet, so you don't
24:11 have to get on the ground at all, so we're gonna do
24:13 a little abdominal trunk work now. And the way
24:15 we're going to do this is we'll have our hands behind
24:17 our back and it's a key to try and contract here
24:21 before you bend over. So, this abdominal exercise
24:24 is actually very effective and don't have to bend
24:26 over or get on the ground to do it. Let's put our
24:29 hands behind the back, exhale as you contract your
24:32 abs, then lean forward and come up. Abdominal
24:35 still contracted, then lay back, contract, bend over,
24:41 up, lay back, contract, over, up and back,
24:48 contract, over, up and back, contract, over, up,
24:57 and back, contract, over, up, and back, contract,
25:04 over, up and back, contract, over, up and back,
25:11 contract, over, up and back, contract, over, up and
25:19 back, contract, over, up and back, contract, over,
25:26 up and back, contract, over, up and back, ten more.
25:35 There is 1 and 2, 3, 4, 5, 6, 7, 8, 9 and 10, good.
26:09 Let's turn and turn and turn and turn, turn, five
26:22 more each way. There is 1 and 2, 3, 4, one more and 5.
26:38 Alright, ladies good, we're all done.
26:43 I remember an 82-year-old man, that came out to
26:45 our wellness program, and he was in line to have
26:47 a quintuple bypass surgery because his artery were
26:50 blocked up. Well he was at our program he was just
26:52 there for two weeks during that time this cholesterol
26:55 level dropped significantly as did his triglycerides
26:58 and he went from walking about 200 yards to walking
27:02 about 3 to 5 miles a day. When he went back home
27:05 his surgeon came up to him and said are you ready
27:07 for your surgery now and he said, why do I need it?
27:11 I am walking 3 to 5 miles a day. My cholesterol is
27:14 low, my triglycerides are low. I called this man
27:16 about a year later. He was doing great, still
27:19 walking 3 to 5 miles a day with no problems at
27:22 all. Truly he bypassed the bypass. Heart disease
27:25 does not have to be a death sentence for you.
27:27 Look to God in his natural remedies and you can
27:30 expect great things if you expect a miracle to
27:32 happen, look for it, because it will. But do it for the
27:35 right reason. We want to train for the glory of
27:37 God. Remember what the Bible says, in Philippians
27:40 4:13, he promises that we can do all things through
27:45 Christ who strengthen us. Claim that promise.
27:48 God bless you. Keep exercising.
27:50 I look forward to seeing you next time.