Participants: Andi Hunsaker (Host), Lyndi Schwartz, Lauren Rittenhouse
Series Code: NBAS
Program Code: NBAS000022
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00:01 The following program is designed
00:03 to demonstrate simple workouts 00:04 that you can use to improve your health. 00:06 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Have you ever had a sports injury? 00:13 Do you want to jump higher? 00:15 Do you want to run faster? 00:18 Stay tuned and join us 00:20 and we will address those issues in our program, 00:22 Leap As An Hart, stay tuned. 00:46 Hello and welcome to Body and Spirit. 00:49 Today the title is, Leap As An Hart. 00:53 And the text is Isaiah 35:6, 00:56 "Then shall the lame man leap as an hart, 00:59 and the tongue of the dumb shall sing." 01:01 And we're not going to be singing today. 01:04 We are going to be leaping as an hart 01:05 and we can be happy today that we're not lame, 01:08 but I have been lamed due to injury 01:10 and so today we're gonna do something 01:12 very helpful for those of you 01:14 who have been injured 01:15 and want to get back to your favorite sport. 01:17 So today Leap As An Hart. 01:20 And we will begin by introducing myself, 01:22 I'm Andi Hunsaker from Boston Massachusetts. 01:25 I'm a physician practicing in Boston. 01:28 To my left is Lauren Rittenhouse, 01:30 a great friend. 01:31 We go to church together. We do. 01:33 And we went to Loma Linda together. 01:35 Her husband was in medical school, 01:36 two years behind me. 01:38 To my right is my identical twin sister 01:40 also a physician from Kettering. 01:42 She does into medicine and is phenomenal physician. 01:46 Her husband is also a physician. 01:48 And we are all into exercising, 01:50 not just to make ourselves look good, 01:52 but for the glory of God. 01:53 And so we begin now by warming up 01:55 and we will do a slow march for about a minute. 01:58 All right. Let's begin ladies. 02:01 We are marching in place. 02:02 We do a lot of marching 02:03 because it really helps warm up the muscles slowly. 02:06 We want to warm the muscles up slowly. 02:09 We will watch closely for a little bit, 02:12 then we will march a little bit wider, 02:14 just to get all the muscles, the inner thigh muscles, 02:18 the hamstrings, the squats, all of our muscles. 02:20 Let's go a little bit wider, 02:22 and we will just march a little wide. 02:25 And the reason that we are going to spend 02:27 quite a bit of time warming up today, 02:30 come back in, 02:31 is that we have a very tough program planned. 02:34 The reason that I like this program is I was injured. 02:37 I had a very serious injury after a marathon. 02:40 I went to a marathon. 02:42 I was totally fine to cross the finish line. 02:44 It was very invigorated. 02:47 But about a month later 02:49 training for another marathon 02:50 about qualifying for another, 02:52 we had some issues with my hamstring. 02:55 A portion of it had torn off of my bone in my pelvis, 03:00 and to get back to running 03:01 I had to prove that I could run. 03:04 And so they made me do 03:06 this horrible leaping exercises 03:09 and I thought maybe someone else clears the way. 03:11 And just take to a slow run, ladies. A slow run. 03:15 My sister who is right now recovering from an injury 03:17 is gonna continue marching in place. 03:20 But we're gonna go for a slow run. 03:22 We're gonna run for about minute. 03:24 We'll just run for about minute 03:26 and I know this is applies to you a little difficult, 03:30 so continue just walking if you can, 03:32 and now we're just high knees 03:34 if we can as we run, 03:37 high knees running. 03:39 We need to get all our muscles loosened up, 03:41 so we can leap and not damage our knees. 03:43 I want to say one other thing. 03:46 Be sure that when you run 03:49 or jump that you land on your toes. 03:52 In this program we're gonna be taking several breaks 03:55 because of the intensity of the exercise. 04:01 All right. Now kick it back. 04:06 All right, stop. 04:08 We are going to go from side to side, 04:11 and pretend we have great big tires. 04:14 Just nice in story, great big tires, 04:15 we gonna step into the center. Good. 04:21 The important thing is agility 04:24 that can help you prevent injury. 04:28 As begin old to our muscle shorten 04:30 and so it's very important to do some good stretching 04:34 we'll do that at end of this. All right. 04:37 And we will go forward. 04:39 Just very slowly. Very good. 04:49 And if you want to do a low impact version, 04:51 go like this. All right. 04:56 A low impact version, very good. 05:01 Okay, we do tires again, 05:03 tires again, svery good. 05:12 Okay one more time, lunges in front. 05:17 Lunging, very good. 05:22 Now what we going to do 05:23 is we gonna turn to this side like nice arch, 05:28 Lauren this way. 05:29 Okay. Good. 05:30 Come this way, Lyndi. Okay. 05:31 And we're going to, 05:32 come on other side of knee, good. Okay. 05:34 We gonna walk forward. 05:35 We gonna do a lunge, 05:37 turn around and come back. Right leg first. 05:40 Be very careful when you do this. 05:42 Your knee should be over your ankle. 05:45 Do not track over your toes. 05:47 Left side, good, turn around. 05:52 Again we're just stretching up, 05:58 again keep your ankle and your knee alight. 06:03 Okay. Good. 06:09 Keep doing. Okay, right leg. 06:13 And up, very important 06:16 to keep that knee over the ankle. 06:18 All right, very good. 06:20 Now we'll just stretch our quads for little bit, 06:24 and it's very important when you stretch your quads 06:27 that you don't go like this. 06:29 You need to go straight down. 06:31 Your knee should be level 06:33 and I back up just a little bit. 06:35 They should be in front of you level, 06:37 and hold that for about 30 seconds. 06:40 Some people can't do this... 06:42 If you cannot, if you need chair to hold on to, 06:46 take a chair and hang on to the chair. 06:48 I'm hanging on to my imaginary chair. 06:50 Let's change legs, imaginary chair. 06:55 All right, you can put your arm out for balance 06:57 if you need to. 06:59 Arm out for balance. 07:02 But it's very important to never 07:03 to stretch a cold muscle. 07:06 You must warm up in someway. All right. 07:08 Now what we gonna do is stretch our hamstrings. 07:11 My hamstrings are a problem. 07:14 So, I'm very careful with my hamstrings, 07:16 so just, let's take a breathe out like this, 07:18 hold your arms out and go down 07:21 and touch the foot 07:22 if you can't keep your knee straight 07:23 if you can only touch your knee, 07:24 just touch your knee. 07:26 And will stretch the hamstring 07:27 keeping the leg straight. 07:31 And we do this for about 30 seconds. 07:37 And then come up. 07:38 Arch your back as you come up. 07:39 Be very careful with your back. All right. 07:43 Again up and then down all right 07:48 and we'll just hold that keeping the leg straight, 07:52 very important to stretch warm muscles only. 07:56 If you are a runner, make sure that you stretch 07:58 after you've been walking or running 07:59 for a short little while. All right. 08:03 Now we'll come back up and we're ready to begin. 08:07 Now what I want you do is you can either follow me 08:13 as I do the high impact version 08:16 or you can follow Lauren to my left 08:20 or my sister in doing a low impact version. 08:23 I will do the high impact version, 08:25 and so what we're first gonna do 08:26 is we gonna pretend we are catching a ball. 08:29 Plyometrics is the extremely practical. 08:32 And for any sport that you involved in, 08:33 Plyometrics which means 08:35 jumping or leaping is extremely important. 08:37 So what we gonna do is we gonna bend our knees 08:40 and pretend we are catching a ball 08:42 and we gonna just jump up. 08:43 So, I'm gonna show you now. 08:44 So we just gonna go down and up, 08:47 good down and up. Continue. 08:49 Go down and up, down and up, 08:54 down and up, down and up, 08:59 down and up. 09:03 If you do not want to jump, you can just go like this. 09:06 You can just go like this if you cannot jump 09:09 or you can just do it a few times. 09:11 Sometimes you may not be able to do it very often 09:14 and so you just take a little break. 09:17 If you can only do two, just do two. 09:19 Just pretend you're catching a ball, 09:24 watch your knees land very softly, 09:26 you've heard of cats? Lauren has a cat. 09:30 She has several cats. 09:31 I have three cats. 09:32 She has three cats. 09:34 Very important to land like a cat. 09:37 All right now we gonna do 09:38 another one that would be similar. 09:40 We gonna advance in difficulty. 09:43 We're going to put our left leg in front 09:47 and then you drawn imaginary life 09:49 from the inner aspect of your leg to your foot. 09:53 We are gonna pretend that we are running. 09:55 The foot can be back here it as to be close. 09:58 Again, we gonna come down 10:00 pretend we're catching a ball 10:02 and then we will not jump except on four, 10:06 and we'll flip around the air, 10:08 which gonna be a lot of fun. 10:09 So men, tune in with your wives 10:11 and join us. All right. 10:13 There's run stance, all right so let's go. 10:15 Down two, three and four 10:22 and switch two, three, four and switch. 10:29 Land like a cat. 10:33 Two, three, four and switch. 10:39 Two, three, four and switch, 10:45 one two, three, four and switch, 10:52 one two, three, four and switch. 10:59 Last one two, three, four and switch. 11:07 Very good excellent good work, 11:08 good work those good work. 11:10 All right now we will do something 11:11 called and Airborne Heisman. 11:15 Now ladies out there, you get five good points 11:18 if you know what the Heisman is. 11:20 It's a trophy. 11:22 What sport? That's the answer. 11:24 Ask your husbands. 11:25 All right we gonna go to the right first. 11:28 And then we go to the left. 11:29 But the trick is we gonna hop 11:32 and bring the leg up. 11:34 Back and bring the leg up. 11:36 Back and bring the leg up balance. All right. 11:40 All people fall down a lot. 11:44 And we don't want to break any hips, 11:45 so we gonna do this back and forth. 11:47 All right, let's do it now to the right and hold it, 11:52 and hold it, and hold it, 11:55 and hold it, and hold it. 12:00 Why this call Heisman, because 12:02 this is what Heisman trophy looks like, 12:05 right, those of you into college sports? Football. 12:09 College sports, Football. 12:10 Very good Lauren. 12:11 That was College Football, I didn't know that. 12:12 College football! The Heisman trophy. 12:16 That's right. We are having fun now. 12:20 All right, very good. Last four. 12:26 All right very good. 12:28 Now we will do something 12:29 interesting with some chairs. 12:31 If you have a chair or stool at home, 12:34 I want you to put your stool in front of you, 12:38 we gonna swing our leg over. 12:42 We gonna keep right here. All right. 12:45 And hopefully they will not, 12:46 keep this back just a little bit, 12:48 hopefully they won't kick me. 12:52 We're gonna take our leg, right leg first. 12:54 And keep your balance put arms if you need to 12:57 and go like this and this, all right. 13:01 This, this with other leg, 13:05 with other leg, alternating legs. 13:09 All right and see how fast you can do that. 13:13 Don't kill yourself doing it. 13:18 Very important for balance. 13:23 As we get older it's very important 13:25 to maintain our ability 13:27 to stay on our feet. All right. 13:34 The four more wheels- two, three and four. 13:41 Very good, all right. 13:44 Now we'll do again. 13:47 We'll repeat or jump squats. 13:50 We'll do our jump squats again. All right. 13:52 Remember those words to get ready and go. 13:55 Okay and up and up. 14:00 Don't worry break is coming. 14:02 We have a water break very soon 14:04 and up and up and up, 14:10 we take breaks in this because 14:11 it very taxing on the knees. 14:13 When you land, land like a cat 14:15 as quite as you can like a mouse. 14:18 I don't like mice. 14:20 I'm scared to the death of mice. All right. 14:23 Now we can do the other one. 14:24 Run stance squat. 14:25 Left leg in front of the other, 14:28 right leg back here. 14:30 We gonna play pretend then we gonna switch in the air. 14:32 All right here we go. 14:36 Two and three and turn in the air. 14:41 One and two and three and four, 14:49 two, three and four, 14:55 two, three, four 14:59 one more two, three and four and turn, very good. 15:07 Airborne heisman to the right, okay let's go. 15:11 Hold, hold, hold, hold, 15:17 hold, hold, hold, hold, very good. 15:23 Let's do swing kicks again 15:24 and then we will take a break. 15:27 We're sweating. We're working hard. 15:31 But believe me, I could not return to running 15:33 until I proved I could do many of this maneuvers. 15:36 So they are very important. Let's go. 15:38 One, we will do about five of these. Good. 15:44 I bet you have a little difficulty 15:46 keeping your balance. 15:48 When I first begin doing this, 15:50 it was very hard to keep the balance. 15:54 There's a lot of concentration. 16:01 All right. Very good. 16:03 Last four. Very good. 16:07 How you doing girls? 16:08 Good. Very good. 16:09 Are you tired yet? 16:11 Getting there. Yeah. 16:12 Tired! All right, good. 16:13 We'll take a 30 second break. 16:15 And the reason we gonna take a break, 16:16 we'll talk to you as we do. 16:18 It's important for you 16:19 to keep moving though, keep moving. 16:22 Get up from the couch. 16:23 I can see you sitting on the couch, the pink sofa. 16:26 Stand up let's keep moving. All right. 16:28 So that we can stretch our arms, move our legs. 16:32 It just relaxes those muscles 16:33 so you don't stretch them too much. 16:35 Very important with plyometrics 16:36 that you don't continue do it continuously, 16:39 but that you take lots of breaks. 16:41 All right, lots of breaks. 16:44 Drink some water if you need to and come back 16:48 when you are finished 16:50 and we're gonna have some great fun here. 16:52 All right, very good. 16:55 All right, we are ready to go now. 16:57 Now we can do something very interesting. 17:01 We are going to just face the front here 17:04 and we're going to touch down 17:06 and we're going to jump up, 17:07 down and up like this, down and up, down and up. 17:13 If you don't want do the high impact, 17:15 down and reach, down and reach. 17:19 All right let's go. 17:20 Whichever version you want to do, 17:22 Lauren is going to be doing the low impact version. 17:26 In fact, I don't hear your toes behind me 17:28 and I think they are both doing low impact version. 17:30 I'm just glad they are here with me. 17:33 You know, I did not think 17:36 that I was ever gonna be able to do 17:37 anything like this again after my injury, 17:40 but I'm praising the Lord, the great physician 17:44 that I was able to do this today. 17:46 All right very good, last one. 17:49 Okay, we're gonna do again, the run stance squat. 17:54 We put our right leg in front 17:55 or left leg just little behind 17:57 and we are gonna reach down as far as you can go 17:59 and we gonna turn around in the air. 18:00 Okay here we go. 18:01 one. Good. 18:03 Again, good, again. 18:07 Isn't this fun? Aren't you having fun? 18:08 Don't you feel like you are in the wilderness 18:10 looking for game or something like that? 18:13 Whatever it is, tofu, or something of the sort, 18:17 what do you think we are looking for, Lauren? 18:19 A cat. A cat, that's right. 18:21 Your cat was lost, 18:22 wasn't it? Yes. 18:23 Was that traumatic? Very traumatic. 18:25 Yeah, because she was very soft, very quite. 18:28 All right very good, one more. 18:30 All right now we're gonna do the airborne Heisman. 18:33 We can go to the left 18:34 this time for a little change up. 18:35 Let's begin, hold on, hold, hold, 18:41 hold, hold, hold, hold, hold, 18:48 two more excellent, 18:51 very good. Okay. 18:52 Now this must give me a fun one. 18:53 We gonna grand a circle. 18:55 We're just gonna pretend that we have a towline here 19:00 between our feet. 19:03 And we gonna rear on this imaginary tow on the floor. 19:07 We go counterclockwise and then clockwise. 19:10 Okay, let's begin like this. 19:13 You can do as fast as you want 19:14 or as slow as you want, but very, very tight. 19:17 Nothing big, just very tight, 19:20 very controlled, 19:21 very tight, very controlled. 19:25 For about 30 seconds we'll do this. 19:26 We are cutting the corners right here. 19:29 No cutting corners of the circle. 19:31 Just put your body over the top. 19:33 next direction. 19:37 That's how my sister drives in. 19:38 Isn't that right, Lyndi. 19:39 Yes, I try my best. 19:41 She tries her best. 19:43 The Alamo car set to go about 90 miles an hour. 19:45 No it's not, 85. 19:48 Lauren, is that true? Let's do. 19:50 I refuse to comment. 19:51 That's right, all right, 19:54 as fast as you can move your feet. 19:56 Again landing on your toes very good, 19:59 very good. All right stop. 20:01 All right. Let's begin again. 20:03 Actually, stop for a break. 20:04 This time we repeat that already. 20:06 We repeat this already. 20:07 No, we didn't. We didn't. 20:08 Oh, let's, let's begin again. 20:10 We'll do that thing, so let's jump again. 20:13 Here we go and up. 20:16 Oh, I heard some feet like a cat. 20:20 We'll try this time. 20:21 Yeah. Good. 20:27 I can hear that, soft, as we go get more energy. 20:32 Yeah. Very good. 20:33 You know in Luke's account of the Beatitudes, 20:37 he said that we've rejoice and Leap for Joy. 20:41 And that was after being persecuted. 20:43 There is not something. 20:45 We haven't thoughtful 20:46 so we can leap and jump for joy. 20:49 All right, very good. 20:50 Let's do the one stance again 20:52 and then we have to cut a couple of things out. 20:54 But let's do that again. All right. 20:57 Okay, what's that? 20:58 Are we breathing? 20:59 Word for the day, make sure you are breathing. 21:01 Check your pulse, if it's too high 21:04 and you cannot speak then just walk in place 21:08 and join us when you can. 21:09 All right, let's go. Good job. 21:16 It's quiet in the studio. Yeah, pin drop. 21:20 Almost like a mystery. 21:24 It's like being on safari. 21:28 They will be very quiet. 21:30 Have you ever heard elephants walk? No. 21:33 You can't hear anything. That's right. 21:34 That's the correct answer Lyndi. 21:36 We've never heard of elephant walk 21:38 because there are very quite, 21:39 two more, very good. 21:43 Excellent job girls, excellent. 21:44 Now let's do the double airborne heisman. 21:49 They will be tier, tier, and this way. 21:51 All right that's what we supposed to be doing. Okay. 21:53 So, big two tires like this and like that. 21:58 All right. Good. 21:59 Okay. This way. 22:05 Again coordination, you may tumble over 22:08 by wearing ballerinas, 22:11 maybe they tumble too. I don't know. 22:12 I didn't tumble. Good. 22:22 Very good, two more. 22:27 Very good. Excellent. 22:29 Circle like getting the towels here 22:31 to get breather. All right. 22:33 We go clockwise this time. Okay. 22:35 All right, no time at the present. 22:36 Let's go and begin. All right. 22:40 Is this clockwise? What talk? 22:41 Is this clockwise? I can tell time. 22:44 It's my time. It isn't my time. 22:46 Every time we are going that direction. 22:50 Have mercy. Have mercy in deed. 22:53 All right, for time sake 22:54 let's go the other direction quickly, quickly, quickly. 22:58 Don't step on the towels. 23:00 By the way make sure you put something 23:01 you cannot injury yourself down on the floor 23:03 we have nothing, so we can't get injured. 23:07 All right very good. 23:08 Let's take a quick break. 23:09 Again recover, again. You do not sit down. 23:11 You don't stop moving. You do ballistic stretching. 23:15 So move your legs, move your legs, 23:19 right just move. 23:20 We will go to our last sequence 23:22 and we will cut it short as well, 23:24 but we will have a good time. 23:27 All right, next thing 23:28 we will be doing with some lunges 23:30 and then we'll do some leapfrog 23:31 and then we pretend that we skiing. All right. 23:34 Is your heart rate getting down, girls? 23:36 So it is. 23:37 Lauren, are you alive? 23:38 I'm here. Good. 23:39 That's good, 23:40 all right. Okay. 23:41 Now let's do some lunges. 23:43 You can put your arms on your hips 23:45 or above your head if you like. 23:47 We gonna start with above our head, 23:49 whichever is easier and this gonna go like this, 23:52 okay so, all right. 23:56 I will do low impact. Yep, low impact. 23:58 My twin sister is doing the low impact. 24:04 All right make sure you are well aware 24:07 of where your knee is, 24:09 in relationship to your ankle. 24:11 All right, very good. We'll stop there. 24:14 Now we get in the line and play leapfrog. 24:17 So we'll go forward for two 24:19 and backward for two, 24:20 let's go. Leapfrog. 24:27 It's good to be kid again, isn't it? 24:29 AARP cards coming regularly the mail. 24:38 Pretend we are catching frogs. Good. 24:40 Frogs! We like frogs don't we? 24:42 Looks like frogs. They are okay. 24:44 You've got two kids, don't you? 24:45 Yeah, I have two children. 24:46 They are not really quiet. 24:48 All right very good. 24:49 Now what we can do, 24:50 I don't know if I can give you skiers, 24:52 but we're skiers. 24:53 I am not the greatest skier on the planet, 24:54 to keep my arms and my legs in fine tune. 24:59 But we're gonna pretend we are skiing. 25:00 Grab your ski pose. 25:01 And we go towards the left first, 25:03 center and right. 25:05 So I have got the beat. 25:06 You have got the music, let's go. 25:08 Okay like this, very good. 25:19 Very good. We're skiing moguls. 25:22 Now, Lauren do you ski moguls? 25:25 No. Don't. 25:27 You like life too, don't you? 25:29 Don't want to die before long time. 25:31 Lauren, do you ski? 25:33 I do ski, yes. Okay. 25:35 All right, doing good. 25:37 I think they are done. 25:39 So we gonna cool down. 25:41 And again this is very taxing exercise, 25:44 very important to get your heart rate down, 25:46 do not sit down. 25:48 It's important that you don't sit down 25:50 until your heart rate is down. 25:51 So let's do some simple walking. 25:53 Let's touch our knees. We walk like this. 25:57 We just touch our knees. 25:59 Very easy, very good. 26:04 I hope your heart rate is raised up today 26:06 and I hope that as a result of this exercise, 26:09 you will be able to run faster, jump higher, 26:14 certainly when we see the Lord in the clouds 26:16 we will be leaping for joy. 26:18 And you look back on this experience 26:20 so you will be so happy that we do this, 26:22 legs out to the side, 26:24 because certainly holy will leave the ground. 26:27 And we certainly look forwar for that day. 26:30 Very good, very good. 26:33 Just very gently. Very gently. 26:38 Now let's go up, put your legs apart, down, 26:43 take a big breathe in and out. 26:47 We don't have nuts but love of jarring 26:49 but with the spine 26:51 and so we gonna do a little bit of relaxing 26:53 of our spine as well in the next minute here. 26:58 Let's pick breathe that in and breathe out. 27:02 Okay let's go for some lunges now, 27:05 just stretch out that leg and then stretch again, 27:10 and then stretch again, 27:13 then stretch and then stretch again. 27:17 Let's stretch our hamstrings 27:19 and then we will work on our spine. 27:23 And remember, 27:25 "then shall the lame man leap as an hart." 27:28 We can be thankful we are not lame. 27:31 But if you become lame, 27:32 don't become discouraged. 27:34 I pray you enjoyed working out with us today 27:37 whether you are able to leap or walk, 27:39 thanks for joining us today 27:41 and we will see you next time 27:42 we gonna continue by exercising, 27:44 by stretching, we gonna stretch our spine. 27:47 We're going to leap lean upwards and downwards. 27:51 We gonna be like cat, a cat and a cow. 27:54 We learned that from Lauren. 27:55 This is the cat, they arch their backs 27:58 and then a cow looks forward. 28:02 Arch your back up like cat and down, 28:05 very important to do this stretch after this exercise, 28:10 very important. 28:11 Again God bless you 28:13 and thank you for joining us. |
Revised 2014-12-17