Participants: Rick Nunez, Dick Nunez, Andrew Hard
Series Code: BASA
Program Code: BASA000032
00:04 The following program is designed to demonstrate
00:05 simple workouts that you can use
00:06 to improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:14 Cholesterol, what is it? Is it a friend or foe?
00:17 Is there really such a thing as good or bad
00:19 cholesterol and how does it effect us when it comes
00:22 to exercise? Find out the facts next on
00:25 Body and Spirit Aerobics.
00:55 Hello, I am Dick Nunez, Wellness Director at the
00:57 Black Hills Health and Education Center.
00:59 Welcome to Body and Spirit aerobics.
01:01 Today we're going to be talking about a topic
01:04 that's somewhat controversial,
01:05 it's cholesterol. People often say,
01:07 well my bad cholesterol isn't very good. My good
01:10 cholesterol, well that's bad.
01:12 So, what does that all mean?
01:14 In fact people are really messed up when it comes
01:16 to cholesterol. I remember going out to dinner
01:18 one time through a Smorgasbord and there was
01:21 a lady in front of me and another lady was with her
01:23 and she said oh, don't get those olives they're high
01:25 in cholesterol, and she goes really, I didn't know
01:27 they had cholesterol and the other lady being quite
01:29 the expert said oh yes, they're very high in
01:31 cholesterol. Well cholesterol, is a fat
01:33 soluble substance synthesized by the liver.
01:35 Now obviously olives have no liver so they have no
01:37 cholesterol. So, I didn't know what to do.
01:40 I didn't know if I should leave them in darkness
01:41 or try to evangelize them. So, I tried to evangelize
01:44 them and said excuse me ladies, but olives really
01:46 don't contain cholesterol. They are high in fat,
01:48 which will stimulates production of cholesterol,
01:50 but they themselves have none. Thank you.
01:53 It was all I got, But they didn't even appreciate
01:55 my insight. But, that just shows a typical scenario
01:59 of what we think about cholesterol, we really
02:01 don't know what it is. So, I think we are ready to
02:04 get started helping me out today will be Andrew Hart,
02:07 and my son Rick, so lets get ready to have a good
02:09 workout. We just start with some arms circles.
02:14 Up around and now lets go the other way,
02:26 up and around, up and around, good and up
02:31 and up and up and up, five more times one,
02:37 two three four, five. Okay.
02:45 Left foot in front of you, grab your right wrist with
02:48 your left hand, pull back, reach out, pull, and reach,
02:54 pull and reach, pull and reach, pull and reach,
02:58 four, five, six, seven, eight, nine, ten. Ten more,
03:11 one, two, three, four, five, six, seven, eight,
03:24 nine, and ten, switch around.
03:29 And grab and pull, and pull, pull, pull,
03:36 four, five, six, seven, eight, nine; ten more,
03:46 one, two, three, four, five, six, seven,
03:57 eight, nine and ten. Good job. Alright let's
04:03 warm up for aerobics. Let's put our left foot
04:05 out, lift the toe up, push down, up and down,
04:11 up and down, doing this to warm up the front
04:15 of the shin to avoid any shin flints.
04:21 There's eight, nine, ten more, one, two, three,
04:29 four, five, six, seven, eight, nine and ten.
04:40 Switch over and up and up and up and up, five, six,
04:50 seven, eight, nine, ten more, one, two, three,
05:00 four, five, six, seven, eight, nine and ten.
05:08 Now we're gonna press the toe up and push and push
05:13 and three, four, five, six, seven, eight, nine,
05:23 ten. One, two, three, four, five, six, seven, eight,
05:35 nine and ten. Switch it around and push and push,
05:41 three, four, five, six, seven, eight, nine,
05:50 ten more, one, two, three, four, five, six, seven,
06:00 eight, nine and ten. Good. We will start our
06:05 aerobic part by just doing some sides steps and start
06:09 very easy, just to get the muscles loosened up.
06:12 And we will get more intensity here
06:13 in just a few moments.
06:22 Whenever we eat fatty food,
06:24 it's essential that we have a chemical component
06:27 to break that down. If you went to wash
06:30 your frying pan, that was full of oil with just
06:32 water, you wouldn't get very far. So, you have
06:36 to have detergent to cleanse that. That's what
06:40 cholesterol is. Cholesterol is produced by the liver.
06:43 It goes to the gallbladder. It's converted into bile
06:46 salts and bile acids and then it's like a soap
06:49 dispenser, lead back, here it comes.
06:52 Lets make our steps bigger now.
06:59 The two main components are made up of high
07:02 density life of proteins and low density life of
07:04 proteins. The LDL is what's produced
07:09 to help the digestion and simulation of fats,
07:14 so even though it has the tab bad cholesterol
07:18 that will be hard press to think they would be
07:22 healthy for us to have no LDL cholesterol
07:24 in our body. I think we need to have
07:26 a certain amount of it.
07:31 Okay, and shorten it up.
07:32 Good. Bigger steps, and shorten it up.
08:08 Dave, pick up the pace a little bit.
08:11 And HDL cholesterol is a cholesterol that's
08:14 somewhat on the other end of the metabolic spectrum.
08:17 It's the one that's taken out of the system,
08:19 the fats and the excess cholesterol, so that's
08:22 where it gets the tag, think cholesterol.
08:25 The Framingham study has shown that
08:28 any cholesterol level under 150 regardless
08:30 of the HDL, LDL ratio. Nobody has died
08:34 of coronary heart disease yet. Okay,
08:38 big steps now, big steps. Good.
08:51 Okay, and shoulder back down. Now lower exercise
08:56 is not lower total cholesterol. It has
08:58 been associated with raising HDL cholesterol,
09:03 or diet on the other hand, although it has
09:05 very little affect on HDL cholesterol, drops your
09:08 total cholesterol level. Okay, pick up the pace.
09:21 Good. Quick feet. Like my baseball coach used
09:28 to tell me, quick feet, quick feet,
09:30 quick feet. Okay. Straight it out.
09:47 Okay, I think it's time to change up the pace
09:49 here now. Okay, fellows I like some jumping jacks.
09:52 Ready, go. Good job. Excellent. We're gonna
09:59 go for one minute. Good. Now if these are too hard
10:13 for you, then I would suggest you continue
10:16 doing the side steps like we were doing
10:19 until you can get to a point, where you can
10:20 do this exercise. To some this can be a
10:23 little uncomfortable especially if they have
10:27 some arthritic joints. It might be next
10:30 to impossible. We try and make programs
10:34 to take care of all people. Good, keep going.
10:44 Well, I'll make sure that we help these young men
10:46 have good HDL cholesterol levels.
10:52 Okay, step it out. 50 more seconds, 40 seconds,
11:22 30 seconds, and 20. Pick it up. 50 more seconds
12:04 there, and 40, and 30, 25, and 20, 15, and ten,
12:43 nine, eight, seven, six, five, four, three,
12:50 two, one. Good, slow it down. So, if we think
12:57 of cholesterol as detergent for the body.
12:59 Can help us understand what it is, and often times
13:04 what happens is people go from a high fat diet
13:07 to a no fat diet and they switch back. Cholesterol
13:11 doesn't go down automatically.
13:13 So cholesterol is going to the gallbladder and
13:15 waiting to convert in bile salts and bile acids,
13:18 but it isn't needed. So, what happens is that
13:21 cholesterol starts to calcify and it forms
13:24 stones. So, when the person goes back
13:26 to eating high fat food they, oh, got a pain
13:31 right in my right side of my abdomen. I wonder
13:34 what that could be other than having gallstones.
13:42 Ten more seconds here. Okay, now we started
13:52 jumping jacks and go. 50 seconds and 40, get down
14:14 fellows, 30 seconds and 25. Good. We're looking
14:29 great. 20. 15, and ten, nine, eight, seven, six,
14:46 five, four, three, two, one. Side to side.
14:58 This will allow the heart to keep going and blood
15:00 to keep circulating, that's a little less
15:03 intensive then what they just finished doing.
15:15 Okay, lets stride it out. Big step. Good, good,
15:21 big step. When one eats a lot of things like fresh
15:28 fruit, which have a lot of fiber, it helps push out
15:33 excess fats and cholesterol out of the intestine.
15:37 Cholesterol has the ability to be reabsorbed back
15:39 to the large intestine. The plant sterols
15:43 which are similar in chemical structure
15:45 to cholesterol will block that re-absorption and
15:48 carry it right out. So, that is why having
15:54 a nice vegetarian type plant-based diet will help
15:59 lower the cholesterol. Shorten it up. Also we
16:03 find it's getting out in the sunshine, will convert
16:07 cholesterol to Vitamin D. And that certainly is a
16:10 healthy thing to do. So, getting regular sunshine
16:13 will be very effective in helping you lower total
16:15 cholesterol. It's unusual to see 70 to a 100 point
16:23 drop within a two week time period and 150 point
16:27 drop in three weeks time period, so incredible
16:30 things happen with a healthy diet. Big steps
16:37 now. Okay, and small steps. Good. We got
16:59 one more minute here. Big steps.
17:18 And small steps. And down to 20. Big steps.
17:51 Okay. We'll start jumping rope. Now if you can't
17:55 get off the ground. You can still do a modified
17:58 version of this by just keep your feet planted
18:00 and just roping down the toes, and as you get
18:02 better, you start coming up and down.
18:17 35 seconds. 30 seconds. 20 seconds. 15. ten, three,
18:50 two, one. Step it out. We are coming towards
19:06 the end. But we are not there yet.
19:10 Twenty five more seconds. Twenty. Fifteen. Ten.
19:49 Three, two, one. Give me one set of ski jumps,
19:53 side to side. Go. Good job, good job. And go for
20:01 one minute here. Fifty seconds. Forty five,
20:12 and forty. And thirty five. And thirty. Good,
20:27 good, good. And twenty. And ten, nine, eight,
20:45 seven, six, five, four, three, two, one. Step
20:52 it out. Pulse rate should be clipping along now.
21:05 Fats being metabolized, we just feel those HDL
21:08 cholesterols being released.
21:22 Good. Twenty five. Fifteen. Ten, nine, eight,
21:45 seven, six, five, four, three, two, one. Side
21:52 and side. Big steps. Way out. Way out. Way out.
22:12 Step, step, left, right, left, right, left, right,
22:19 left, right, left, right, left, right, left, right,
22:26 left, right, left, right, left, right, left.
22:32 Twenty seconds. Fifteen. Ten, nine, eight, seven,
22:45 six, five, four, three, two, one. Slow it down.
22:53 Good. Slow it down. This is the favorite part of the
23:00 workout everybody likes. Cool down time.
23:03 So this is the part, where our heart starts
23:06 to slow down and let our muscles be part of that
23:08 action. Instead of you stopping abruptly,
23:11 which can put a stress on the heart. We want
23:13 to slow it down gradually. But the legs you use
23:18 to help that circulation. A lot of good breaths
23:23 in through nose, out through the mouth.
23:28 A lot of oxygen in there. Good. We are going to go
23:39 for about one more minute, finished the cool
23:42 down phase. Slowing it down. Slowing it down nice
23:46 and relaxed. Nice gentle move. Good, fellows
23:51 good. Fifty more seconds. And forty. Thirty five.
24:22 And thirty. Twenty five. And twenty. Eight, seven,
24:46 six, five, four, three, two, one. Let's step
24:54 out to the side, and just stretch. You guys
24:58 earned it, you did good. Ten more seconds. One,
25:05 two, three, four, five, six, seven, eight, nine, ten.
25:13 Shift over. And hold that. One, two, three, four,
25:23 five, six, seven, eight, nine, ten. Good job.
25:31 Press the heel to the ground. Stretch your calf.
25:37 Hold that. Ten more seconds. One, two, three,
25:43 four, five, six, seven, eight, nine, ten. Switch,
25:53 put your heel to the ground. And hold that.
26:03 And one, two, three, four, five, six, seven, eight,
26:11 nine, ten. Good job. Okay, let's just end up
26:15 with some trunk turns. Just to finish that
26:18 relaxation. Let's go, five more each way.
26:32 Here is one, two, three, four and five. Good.
26:46 Alright. Thanks a lot fellows.
26:50 There is no magic answer to lowering your
26:52 cholesterol. The fact of the matter is there is no
26:55 recommended dietary allowance for cholesterol.
26:57 You don't need to eat any. So when you eat
26:59 lot of fat, that's going to stimulate production,
27:02 but as well. If you're not putting cholesterol in
27:04 your body then you're going to be lowering your
27:06 cholesterol automatically. Also we find that some
27:09 foods if they're taken in their natural state such
27:12 as nuts are very good for you. Where if they're
27:14 processed and dry roasted, then they are not
27:16 so good. We want to eat our food as natural state
27:19 as God has prepared it for us. And if claim his
27:21 promises and do you things for his glory,
27:23 we'll see great things happen. Not only to our
27:26 cholesterol level but our entire life. It's my hope
27:29 that everybody here will take the hint. And have a
27:31 healthy diet and get in a good regular exercise
27:34 program. 'Cause that will certainly help you as well.
27:36 But remember you do it for the right reason.
27:38 Don't do it yourself. But do it to glorify God.
27:41 Glorify God with your body and claim your
27:43 promise of Philippians 4:13, I can do all things
27:46 through Christ, who strengthens me.
27:48 God bless you and I look forward
27:50 to seeing you again.