Participants: Brittany Nunez, Becky Garber, Dick Nunez
Series Code: BASA
Program Code: BASA000031
00:02 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your
00:06 health. Be sure to consult your physician
00:09 beginning any exercise program.
00:14 One of the greatest keys to workout success is
00:16 rest. But lot of people don't even know what
00:18 it is. Stay tune to find out next
00:21 on Body and Spirit Aerobics.
00:50 Hello, I am Dick Nunez, Wellness Director of
00:52 Black Hills Health and Education Center.
00:53 Welcome to Body and Spirit aerobics.
00:56 Many years ago, I used to be involved in
00:58 professional body building and I used to
01:00 train up to seven days a week, four hours a day
01:02 and I worked out which such notables as
01:04 Arnold Schwarzenegger. During my life, I found
01:07 that I was spending away too much time working
01:09 out. I never did do steroids, so I was
01:11 beating myself silly way, body is also making
01:13 fantastic gains. As I became a vegetarian and
01:17 got involved in the Seventh-Day Adventist
01:18 church, I realized that I could give my work
01:20 outstand a lot less time. In fact year and a half
01:23 ago, I worked my bench press up to 500 pounds,
01:26 292 pound body weight and I was still a total
01:30 vegetarian, which is little bit surprising to
01:32 most people. So, you can really get great workouts
01:36 and make a lot of gains, but I always tell people
01:38 my greatest key to success was rest.
01:41 So, we are gonna talk more about that as we
01:43 begin our workout. I believe we're ready to
01:45 get started, helping me out today will be Becky
01:47 Garber and my daughter Brittany. Okay, we are
01:51 gonna start with some loosening up, we shall
01:53 reach up and reach and reach and reach and
02:00 reach, good reach and reach and reach.
02:06 We gonna go ten more each way, 1, and 2, and
02:15 3, and 4, and 5, 6, 7, 8, 9 and 10. Good.
02:33 Before we are gonna try aerobic phase, we are
02:37 gonna start with the pushups. So, go and now
02:39 get on the floors there ladies. Becky wants to do
02:43 them on her knees, Brittany just do regular
02:44 ones. We are gonna go for 20, ready down
02:48 up, down up, down 3, down 4, down 5, down 6,
02:58 down 7, down 8, down 9, down 10, down 11,
03:07 down 12, down 13, down 14, down 15,
03:14 down 17, down 18, down 19, down 20.
03:24 Good job. Alright anytime, we workup
03:28 muscle we wanna work the intrinsic muscle as
03:30 well. In this case, we just worked our chest,
03:33 so now we are gonna try and workout the back
03:34 end. What we do is gonna bend over, then
03:37 pull our shoulder blades together and flare them
03:40 way out, pull together and out, and together
03:45 and out, pull reach out, and pull and reach out,
03:52 pull and out, and pull and out, good.
03:59 Squeeze back reach out, squeeze and reach,
04:05 squeeze and reach, squeeze and reach, good
04:11 10 more, is 1, and 2 each way out, 3 take a
04:18 deep breathe as you pull, 4, 5 breathe out,
04:22 6, 7, 8, 9, and 10, good. Well, let's start warming
04:34 up for aerobic phase and put your foot out, lift
04:38 the toe push down, up down, up down,
04:43 up down, good. We do these to avoid
04:48 shin splints, it's a very effective exercise, you
04:52 want to get into a walking program or
04:53 jogging program and we don't want to get shin
04:56 splints, do this exercise it will help you out.
04:58 And 10 more and 3, 4, 5, 6, 7, 8, 9, 10, switch
05:13 pull the toe up and up, and up, 4, 5, 6, 7, 8, 9,
05:26 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Now in this
05:40 position, you see the calf, thus up in the toe
05:43 down, up and 3, 4, 5, 6, 7, 8, 9, 10 more.
05:56 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch over and
06:12 push up and up, and 3, 4, 5, 6, 7, 8, 9, 10 more.
06:25 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Alright, we gonna
06:38 start some cardio now, first you start by
06:41 picking your leg up this left, right, left, right,
06:47 you feel that stretch some in quadriceps as
06:51 you loosen up, good, left, right, left, right,
07:06 left, right, left, right, left, right, left, right,
07:12 left, right, left, right, 30 more seconds.
07:42 And 20 seconds. Now we are down to 10,
07:43 9, 8, 7, 6, 5, 4, 3, 2, 1. Tailor step.
07:53 In the body, there is a gland in the brain called
08:03 the pineal gland. My charge getting dark
08:06 out tells us it's the time go to sleep.
08:09 That's why during the winter time we tended
08:12 to tired little earlier as apposed to summer
08:14 when stage day life for such a long time.
08:17 Just our is body natural system and then is light
08:22 hit your eyelid this is as if somebody turn
08:25 the light on, if you are sleeping it wakes you
08:28 up, you know, your eyes are closed, you know
08:31 the light is on, when light comes in your
08:34 window in the morning another chemical when
08:37 pineal gland wakes you up. Lot of times people
08:40 ignore that, turn over, pull covers over the
08:43 head, trying to go back to sleep then they go
08:45 against the way the body is made to function.
08:48 You may have heard before that sleep before
08:52 midnight twice is valuable to sleep after
08:55 midnight and that's because when you are
08:57 working harmony with pineal gland and get
09:00 that early sleep, the maximum amount of
09:03 growth hormone is released and we get
09:06 maximum amount of recovery and it helps
09:08 us to get good rest. One of the things it
09:13 hurts our rest is when we eat before bed
09:15 because all we find is insulin present in the
09:19 blood stream real inhibit growth hormone responds,
09:24 so it's not a good time to eat. Okay, we are
09:31 doing great. When I pick up the pace here
09:35 in just the moment, already right.
09:38 To those at home keep you set your own pace,
09:50 okay let's pick it up, we tend to use little
10:01 interval training here or you go hard for a
10:04 minute that we back it half and then we go
10:09 back and do it hard again. Not the way we
10:22 talk, well it's easier part, 25 seconds,
10:42 10 seconds. Walk it out, good. Something
11:02 we find with rest is some part to get your
11:06 pulse rate below 50% and maximum.
11:08 We talk a lot on the show with aerobic
11:12 training rate is 220-age in a 70 to 80% unless
11:18 you are on sometime of medication like
11:19 beta-blockers then you need to talk to your
11:21 physician and find out what your training rate
11:24 should be, but for those who are, not having that
11:30 problem, take 220 subtract your age, if
11:32 you are 50 years old, gives you a maximum
11:34 heart rate of 170 then you should have be
11:37 under 50% of that, you need good rest.
11:40 So that it will be 85. We want to get our
11:45 fat get good rest. But for right now,
11:50 we need to kick back and do again.
11:53 50 more seconds, now we down to 35.
12:18 And 30, 25 and 20. And 10, 9, 8, 7, 6, 5,
12:48 4, 3, 2, 1. Walk it out, so typical
12:57 person has resting pulse between 72 and 76,
13:00 let us give a lot of variety or lot of range
13:03 get too high, whenever we eat our pulse rate
13:07 goes up because we need to work on digesting,
13:10 somebody smokes the cigarette, pulse pie
13:13 jumps up to around 110, 120, high fat foods so
13:17 they will increase the pulse rate to somebody
13:20 who lays around all weekend, never exercises
13:23 what happens then, soon they will get
13:25 rest. So they comeback to work all tired usually
13:30 somebody is laying around, watching
13:32 football games or we can listen sitting around
13:36 around eating broccoli and carrots and apples
13:38 and so forth, you know chips and beer.
13:40 They come back Monday morning and they are
13:43 tired and they can't figure out why and they
13:46 talk to their more active friend, they find out
13:48 that they have been busy all weekend they
13:50 get there fund of energy still. Second we do it
13:53 again, 45 seconds, 35, and 30 and now to our
14:33 last 20 or get in the mist of our good aerobic
14:39 burning now, body fats are being released again
14:43 feel it back at the moment. And slow it back
14:53 down. So, our couch potato who is constantly tired
14:57 goes into the doctor and the doctor goes well,
15:01 you have got chronic fatigue syndrome, was
15:05 that mean, well you tired often.
15:06 I already knew that, but that's official, they
15:10 don't know what to do about it. They know the
15:13 things like fibromyalgia start coming in,
15:15 that's all because the person who doesn't get
15:18 proper rest or don't eat properly and if somebody
15:23 gets good rest, somebody starts to get sick or
15:26 they feeling kind of down, a good rest is
15:29 amazing. How back and put you back up again,
15:31 15 more seconds and we gonna pick it up again.
15:41 We're coming down towards the end of it.
15:45 Well that's a good thing or bad thing.
15:48 And it's reality of life. Okay lets go and 50
16:02 more seconds, pick it up, pick it up, pick it up,
16:06 sure you will get lot of arm swing there,
16:12 you need to stop and check your pulse do so,
16:20 try and use thumb side of your wrist, where the
16:26 temple area as apposed to the carotid artery
16:29 that you can help it, you know, wanna pass
16:32 out, and also putting pressure on the carotid
16:35 artery will actually slow the heart. May be I'll
16:39 give you quite accurate breath. Good, when we
16:55 get into regular exercise what happens is our
16:59 heart becomes more effective like pumping
17:01 blood through the body since our heart is a
17:04 muscle needs to be exercised just like any
17:07 muscle as it get stronger, the stroke
17:10 volume improves. So, what's I mean,
17:12 it means that your heart will have to beat less to
17:17 will have to beat less to blood. My resting pulse
17:22 rates about 48, 47 as apposed to a normal 72
17:27 that's because of all the exercise.
17:29 Without exercise, my pulse rate wouldn't be
17:32 that low and when your pulse rate is slow you
17:35 can do lot of things and still be rested.
17:38 We're not resting right now. Well working now.
17:45 Ready ladies kick in gear. These girls are
18:03 doing great, having a ride in there, 40 seconds
18:13 and 30, down to 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
18:52 good. Slow it up. So, truly the more you
19:01 lay around, the less rest you get. When you start
19:05 getting better in decent time, getting up for a
19:08 decent time, have a regular meal, schedule,
19:10 get good exercise, what you find is you have
19:15 lot more energy then you ever thought and when we
19:19 get proper rest that changes a lot of things
19:22 in your life. Just a way you feel about yourself,
19:24 the way you treat other people and most of all
19:27 your relationship with God will improve because
19:30 you will be so much more alert and wanting to dive
19:34 into his word more and more. Just watch, we can
19:45 do another one still, we got to one more time,
19:51 are you ready with attitude let's go,
19:54 50 more seconds, 35 and 30.
20:22 And 20, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, that's
20:52 better. Now you slow it down. We're on the tail
21:01 end of our aerobic workout down and pretty
21:06 soon, we will get to rest. When people come
21:17 to our Wellness Program, they have hypertension,
21:20 getting on the regular workouts, amazing how
21:25 fast we see that high blood pressure
21:27 normalizing. Now they get that nice facial dilation,
21:32 the arteries rather exercising and after
21:35 I stop before I exercise the body and the body
21:39 can rest. Okay ladies, we can go back to our
21:52 opening move left, right, left, right, left, right,
21:57 left, right, left, right, feel like I am trigging
22:03 through the snow, good job 40 seconds
22:13 and 25 seconds 20, and 10. Okay walk it out nice
22:54 and easy best part of the work, snowing is almost
23:03 over. Almost makes you sad when you think it's
23:17 almost over doesn't it? Almost, almost makes
23:21 you sad or cry. Just a few seconds here,
23:29 we got a little bit string work, now we
23:33 are doing aerobics. Now we gonna do the
23:35 third portion of fitness or we get into stretching
23:39 here in just a moment. Always want to make
23:44 sure, we cool the heart down with our body,
23:47 not just do a sudden start. Okay, press your
23:54 heel down, start by stretching your calf,
23:56 pull that 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8,
24:09 9, 10. Switch, first heel down, then hold 10 more
24:21 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
24:31 Okay ladies, you use as a post and stretch
24:34 your quadricep and hold, 10 more 1, 2, 3, 4, 5,
24:47 6, 7, 8, 9, 10. Switch hold it 1, 2, 3,
25:04 4, 5, 6, 7, 8, 9, 10, just put out, up on the
25:14 heel, turn the back leg, then bend to it,
25:15 stretch your hamstring, pull that 1, 2, 3, 4,
25:26 5, 6, 7, 8, 9, 10. Switch it on the heel
25:35 back leg bent knee forward chest up and
25:40 hold 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
25:52 Step out to the side, stretch inside of your
25:56 thigh and hold 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
26:12 Switch over and hold okay 1, 2, 3, 4, 5, 6, 7, 8,
26:30 9, 10. Oh ladies well done, thank you.
26:38 The good mode designed us to rest, in fact you give
26:42 a 6 days of work and one day just totally relax,
26:45 now we stop our Wellness Class make sure you take
26:47 one day in seven to really get total rest
26:50 that's so important. When we go through
26:53 workouts, we're putting a stress on our body, but
26:56 actually it's a good stress, when you go
26:58 through that stress, we find ourselves much,
27:00 much more able to rest and rest effectively.
27:03 Often times when people sleep they feel like,
27:06 well I didn't even get a good night rest, they
27:08 wake up actually feeling more tired than they do
27:10 before they were to bed. Well what they do before
27:13 they go to bed can have a lot to do with that.
27:14 But what is on their mind when they go to bed,
27:16 also often times when people eat they like to
27:20 eat and then go lay down, take a nap, actually
27:23 that's one of the major causes of senility,
27:25 it's not the time to lay down. We don't want
27:28 to ask our system, which is designed
27:29 straight up and down to all sudden doing in the
27:31 recline position and digest. So, we want to
27:33 get good rest, we want to rest our system,
27:35 rest our bodies, and spent time with God.
27:38 He is our maker, if you do that we'll have much
27:41 better health and inner into his rest.
27:42 Remember Philippines 4:13 says, I can do all things
27:46 through Christ, who strengthens me.
27:48 God bless you, look forward
27:50 to see you next time.