Participants: Dr James Marcum (Host), Maurice Saliba
Series Code: BRX
Program Code: BRX00002B
00:01 Welcome back to Bible RX!
00:03 I'm Dr. James Markham.
00:04 I'm glad you have
00:05 joined us today.
00:07 Our guest who we are talking
00:08 about exercise with
00:10 is Maurice Saliba.
00:11 And I know you are enjoying some of the insights
00:13 he has given you in regards to exercise.
00:16 I am hoping that you make exercise a part
00:18 of your daily program.
00:20 Now we have a very interesting question, Maurice.
00:22 It comes all the way from New Hampshire.
00:43 I know you as a doctor,
00:45 really tell me more about
00:47 why is he asking.
00:49 In general, I don't know if you screen,
00:51 do you screen people?
00:54 I do, I very much do and ask for medical releases
00:57 and will fax their doctor for them.
00:59 I think that is a very wise thing.
01:01 I guess Martin, if your doctor thinks you need it,
01:04 I definitely would get something like that done.
01:06 Yeah, for me to answer why, I do not know why.
01:08 I do not know the symptoms.
01:09 Now I get this question a lot from people.
01:12 Are you ever too old to start an exercise program?
01:16 That is the beauty of it Doc, you are never too old
01:19 to start an exercise program.
01:20 Talking to you I feel like I am singing to the choir,
01:23 because you know all these things, but coming from a
01:26 fitness person, let me just assure everybody that
01:28 age is not a factor.
01:29 I am not sure if people when they say I'm too old and
01:31 I do not need to exercise.
01:32 I am not sure if it is a lack of education or just an excuse
01:35 not to exercise.
01:37 But now you have heard it on this show,
01:38 you are never too old.
01:40 We know one thing for sure Doc,
01:41 that from the time you turn 20 years of age,
01:44 the body starts deteriorating muscle about
01:47 6 pounds or so every 10 years.
01:50 There is a loss of about 6 pounds of muscle
01:52 every decade from the time you turned 20.
01:54 So we know that that is one of the many reasons
01:57 why the person when they were younger
01:59 they were fit and toned.
02:00 Then as they get older, I call it everything goes
02:03 south on them and we get flabbier, we get weaker.
02:06 One of the reasons why is because we are slowly
02:09 deteriorating due to many reasons, stress and the
02:12 things you discuss Doc all the time,
02:13 lack of exercise that leads to resistance training.
02:16 Maybe that is something we can talk about here a
02:20 little bit or at a different time.
02:21 Definitely as you lose muscle you need to get
02:24 involved in resistant training.
02:26 Age is not a factor, as a matter of fact after the
02:28 age of 40 it even becomes more important to be
02:31 involved in resistant training to get the
02:33 tone and the firmness back.
02:35 Maybe not all of it, but what you had
02:37 at a younger age.
02:39 You know I see this in the elderly all the time
02:42 is hip fractures and the muscles getting weak.
02:45 All this might be able to be helped,
02:47 a prescription for prevention for these would be,
02:49 it is hard when you have arthritis.
02:51 What would you do for someone who has bad arthritis,
02:54 or bad joint pains?
02:55 Can they still start an exercise program?
02:58 Without a doubt, Doc, you know that what inflames
03:01 the joints is repetition, friction,
03:04 the more they use the joints the more they inflame.
03:06 There is actually resistant training workout that
03:09 is designed where you do it in a slow count.
03:11 So you add a little bit more weight
03:13 and do less repetition.
03:14 Now for more information
03:16 you can always go to my website.
03:22 And it is a slow count work out.
03:24 Instead of doing 10 regular
03:26 repetitions for example, you actually count 10 seconds
03:29 going out, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
03:34 Then you bring it back normal speed.
03:36 I see, but now you do less repetition instead of 3 sets
03:39 of 10 repetitions you may do 1 set of 6 repetitions.
03:42 But because of the slow speed you get the same effect
03:45 as if you did 3 sets of 10.
03:47 So now you are building up muscle tissue
03:50 and not inflaming the joint so you can see
03:53 the benefit of resistant training.
03:54 That is one of the reasons I have always recommended
03:57 that when you go out to hire a personal trainer,
03:59 look at their qualifications.
04:00 Do not just look at their certification,
04:02 that is not enough.
04:03 We prefer that you find someone that has an exercise physiology.
04:07 Health science degree, that has a 4 year degree.
04:10 They are more likely to understand the fibromyalgia
04:13 on the arthritis, or any form of pain.
04:15 Because fibro is the uric acid and it is an awful
04:18 thing that the body cannot release.
04:19 So they give up on exercise thinking gosh, when I do
04:22 exercise I am in pain and don't want to exercise.
04:24 That is not the answer.
04:25 There is an answer to every symptom you just have
04:27 to know how to do it.
04:29 Okay that was a great question and I hope
04:32 we answered your question.
04:33 The next one comes from Sherry in Florida.
04:36 Now this one is an interesting question and
04:39 I hope you can answer it.
04:53 That's a little out of my league.
04:54 I would like to answer that but that is not what
04:56 I specialize in.
04:57 I hate to say it but I go through that at times myself.
05:01 When I train and go biking and do those
05:03 40, 50 miles of bike rides.
05:04 You wouldn't tell someone to put deodorant,
05:07 wouldn't help with that because you're sweating.
05:08 It has a lot, I can tell from certain food I eat Doc.
05:12 I grew up being middle eastern,
05:14 we eat a lot of Greek and middle eastern food.
05:16 Garlic is part of everything that we eat,
05:20 so when I do eat garlic I noticed that the body odor
05:22 is stronger when I do exercise
05:24 as in other spices that I eat.
05:26 My guess, I am not an expert in that field,
05:28 it has to do with the food that you are eating.
05:30 That would be my guess,
05:31 not an expert answer in that case.
05:34 Well that is good, you know garlic, you know people
05:36 that eat garlic have a lot of those odors.
05:38 The next question comes from Myrtle, Myrtle says:
06:02 she writes us from Montana.
06:04 From Montana, that's tough it is both legs Doc.
06:08 I mean the left hip in the right knee,
06:10 it makes it tough.
06:11 Let's back up, what if she just had a hip replacement?
06:14 Where would be a good place to start?
06:16 I love water aerobics.
06:19 I love water exercise in a situation like this.
06:21 Now the advantage to the water exercise is that it
06:24 takes the pressure off the joints.
06:26 We know that that is good and you can start
06:28 building up muscle tissue.
06:29 Remember that muscle deterioration is due to aging.
06:32 Here's another statistic and then I will
06:35 continue answering that question.
06:36 When you go through a trauma like a hip surgery that
06:39 will keep you off your feet, especially the first week.
06:41 You are basically immobile and laying in bed having somebody
06:45 to wait on you.
06:46 Study shows us that person within 4 days of lying
06:49 down can lose as much as 20 percent of
06:51 their entire muscle tissue.
06:52 4 days? -4 days!
06:54 Whether that is true or not I have no way but they are studies
06:56 out of Berkeley University that we have seen.
06:58 They tell us, it is amazing.
07:00 They say that after 30 days of being in a major
07:03 accident you need physical therapy to just get
07:05 them back to where they can get up and move around
07:07 and do the things they need to do.
07:09 So not only the trauma causes the problem,
07:11 but also the lack of movement during that time adds
07:14 to the problem.
07:15 My description of muscle is like a
07:17 shock absorber on the car.
07:19 It is the axle that takes all the weight,
07:21 but without the shock, you are not going to
07:24 have the comfort of driving that car.
07:26 The shock is what gives, to me my analogy is that the muscle
07:29 tissue is that shock that prevents the joints
07:32 from aching when you lift and when you walk.
07:35 So she could put a little more muscle and this might help her
07:39 to do a little bit more aerobic.
07:40 Very much so Doc.
07:42 So I would definitely recommend the water aerobics.
07:44 She can do resistant training, for local YMCAs have phenomenal
07:47 programs in your communities.
07:49 It is definitely something to look at.
07:50 Maybe this is another question for down the road, be careful
07:53 of doing water aerobics for weight loss.
07:55 We have seen that that does not work as well,
07:57 but it does work for physical therapy.
07:59 Okay! - okay!
08:00 Well the next question comes from Kentucky.
08:03 And this person from Kentucky says:
08:25 as long as your budget allows you.
08:27 It is very addictive Doc.
08:29 Anytime somebody helps you
08:31 schedule to be somewhere,
08:32 it holds you accountable.
08:34 Right - any time you pay someone in advance and
08:36 you know there is no refund on that money,
08:38 you are going to show up to use that service.
08:40 You have paid for, so psychologically it truly helps
08:43 us out a lot to stay the course.
08:45 The advantage of the personal trainer is that they
08:47 give you a different work out every week.
08:49 Part of the key to your long term result is that
08:52 you have to be able to change the routine at least
08:55 once every 4 weeks, on the resistant training.
08:57 Most people do not do that Doc.
08:59 They go through the same machines for years and
09:01 they get bored and they quit seeing results.
09:03 So the constant changes in routines is
09:06 beneficial to the body.
09:07 The psychological aspect of it is that is definitely
09:10 beneficial because you have paid him and
09:11 he is waiting on you.
09:12 I definitely recommend it as long as your
09:14 budget allows you.
09:16 Now I like to multitask, I don't know how you
09:18 feel about that.
09:19 What I will do is I will get on a treadmill and listen
09:22 to a tape or watch a CD or make a telephone call.
09:26 I find that, you know exercise can be monotonous.
09:29 It really can be in whether you do it outside or inside.
09:32 I enjoyed outdoors because it gives me a chance to
09:34 go outside and enjoy the beauty of what
09:35 God has developed for us.
09:37 When I do my cardio I like to take it outside,
09:39 but anywhere you do it we need to do it.
09:42 We need to designate at least 3 hours a week for this.
09:45 That is a combination of weights and cardio vascular,
09:47 if we honor the temple of God.
09:49 Now here's a good question and this one
09:52 comes to us from Canada.
09:57 The best form of exercise?
09:59 Now this is just an opinion?
10:01 Yes and it is my opinion, and to me of all the
10:04 exercise resistant training seems to be the core to
10:07 any exercise out there.
10:10 For any sport's out there, from the golfers,
10:12 to the tennis players.
10:13 Now we see, not long ago, a couple decades ago,
10:15 it was only body builders or football players that
10:18 did weight lifting or resistant training.
10:20 Now you see the Tiger Woods and the tennis pro's
10:23 and they all have personal trainers.
10:24 They are finding that resistant training
10:26 is definitely the key.
10:28 Now let me stop you.
10:29 How do you define resistant training?
10:31 Would that be swimming or just weight lifting?
10:34 It is, and weight lifting, I tried to veer away
10:38 from the word weightlifting thing because the
10:40 ladies that are listening they look at
10:42 weightlifting for bodybuilders.
10:43 There is something negative about the words weight.
10:45 They imagine big dumbbells.
10:47 Resistant training doesn't have to be.
10:49 It could be cable equipment, it could be free
10:51 weights as little as 2 pounds or 1 pound.
10:53 It could be rubber bands as we call them,
10:56 the bands that you use.
10:57 Anything that requires you to half to pull.
10:59 Anything that requires resistance,
11:01 by doing so you tear down the fiber
11:03 when you go to sleep at night.
11:05 That is one of the topics that love to
11:07 talk to you about.
11:08 The body rebuilds, the Lord is amazing.
11:10 Fiber builds back up in thin layers in over a period
11:13 of time you start noticing definitions
11:15 and toning and firming.
11:16 You need that resistant training.
11:18 It is something that allows you to have
11:20 to push and pull.
11:22 That is the best way I can describe it.
11:24 That is a good description.
11:25 Cardio is just anything that is
11:27 not resistant training.
11:28 Now I'm going to give you a minute here Maurice.
11:30 We are running out of time to answer all these
11:33 questions, but if you had a minute to offer some
11:36 really good suggestions to our listening audience.
11:39 What would that be?
11:40 My suggestion is never start one program or the other.
11:43 Never believe that you need to lose weight
11:45 first before you start exercising.
11:47 A lot of people have that theory.
11:48 It should go hand-in-hand.
11:50 The number one medicine to the human body,
11:52 outside of my favorite exercise, is water.
11:55 If you do nothing, when you start an exercise program,
11:58 is you must drink half of your body weight
12:01 in ounces every day.
12:03 That is not to exceed a gallon, okay?
12:05 So somebody out there weighs 300 or 400 pounds,
12:07 that does not mean that they have to drink
12:08 200 ounces of water a day.
12:09 So water is one of the key medicines for our body.
12:13 Anything you try to do, weight gain or weight loss, or minimize
12:15 the pain in the joints, anything we discussed today.
12:17 Please increase your water and if you do nothing
12:19 after this show, walk 30 minutes a day,
12:22 increase your water and that is a great start.
12:24 Thank you Maurice.
12:25 That is some really great suggestions.
12:27 We will probably be talking to Maurice
12:29 again in the future.
12:30 We did not answer all these questions.
12:32 If you want to write your question about exercise,
12:34 drop us a line at:
12:44 Now I hope you have gained some insight into exercise
12:46 as it pertains to our body.
12:48 I think one of the most interesting things Maurice
12:50 shared with us today is that God made us to exercise.
12:53 To move, to be moving.
12:55 Through the years, in our industrialized society,
12:59 somehow we got away from this basic principle of good health
13:02 and changing our bodies chemistry today.
13:04 I want to thank you so much for spending your time
13:06 in joining us today on Bible Rx.