Participants: Tony Hall, John Dinzey, Dick Nunez
Series Code: BAS
Program Code: BAS000021
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00:02 The following program is designed
00:03 to demonstrate simple workouts that 00:05 you can use to improve your health. 00:09 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 Stay tune for Body and Spirit, 00:16 today's topic is gonna to be diabetes. 00:47 Hello, I am Dick Nunez, Wellness Director 00:48 at Black Hills Health and Education Center. 00:50 Welcome to Body and Spirit. 00:53 Applying one of the topics I have to deal 00:55 with the most is diabetes. People come to our 00:58 center all the time, in centers all around 00:59 the country to hopefully reverse their condition. 01:02 And we can have great success with that. 01:04 I found even when I was in the athletic club industry, 01:07 I had a man who was a former pharmacologist, 01:09 who is coming to our center and working out, 01:11 and while we're doing the workouts, he told me, 01:14 I really got an issue when my levels can be leaving, 01:17 because three times a week I never have to use 01:20 any medication for my diabetes and he goes, 01:22 those are the three days I workout with you. 01:24 And I realize right then and there, 01:26 there when you stimulate muscles especially to 01:28 resistance exercise, it drives glucose into 01:31 the cells like nothing else. And the stronger we get, 01:34 the better it seems to make us. So regular exercise 01:37 and proper diet has been very beneficial 01:40 and we have seen so many people reverse the condition 01:43 of diabetes. So, if you're ready we will go ahead 01:46 and get started. Helping me today will be Tony and John. 01:56 And we're gonna start by just warming up 01:58 a little bit and by doing that we're going to 02:00 just circle the arms around. 02:06 Whenever we deal with diabetes, 02:10 we're dealing with the blood sugar condition. 02:12 The Bible tells us in proverbs, not to have 02:14 too much honey. So, people today get a lot of 02:20 refined foods in their diet; let's go the other 02:22 way now. And those refined foods convert 02:26 into fats and keep the blood sugar levels high 02:30 and exercise does wonders for reduce for reversing 02:34 this condition. Okay, and relax, okay fellows 02:42 we're gonna get in pushups position here. 02:45 Might be something you may have done in a while. 02:48 Okay, we have there is two ways we can do pushups, 02:50 we can do them in a military fashion, 02:52 or we can do them off the knees. 02:55 So, let's go and start with military fashion 02:57 first okay. Let see we can do there, okay go ahead 03:04 and up and down. Pushups are an 03:08 excellent overall upper body exerciser. 03:14 Okay there we start to feel little too much 03:16 fatigue go head and drop down to the knees 03:18 and keep going. Keep the body straight, 03:22 okay let's try and straight the body out real more 03:23 there Tony. There we go now down, that's better, 03:28 okay keep going John good. 03:35 This is an excellent way to do pushups because 03:37 when you have, when you get fatigue, 03:38 there after doing them in the regular way 03:40 then you can always switch over to this way. 03:43 And as you do them, you will find the stronger 03:46 you get the more you be able do in a 03:48 regular fashion. But whenever we do 03:51 resistance exercise after we have finish the body 03:54 still burning fats and calories at a higher level. 03:56 In fact, you'll be burning fats for higher level 03:59 for next five to six hours after you done. 04:01 Okay, let's do a couple more, 04:10 okay, good. and go partly way down and hold, 04:12 you're gonna hold for 15 seconds. 04:16 This is just a static contraction, make sure 04:19 we get good continuers, 5, and 10, 11, 12, 13, 14, 15, 04:29 good job guys. Okay, up on the feet, 04:32 although pushups are an exercise we tend avoid, 04:35 reality is it's an excellent one to do. 04:37 Even if you have to just do them against 04:38 the wall at first, stay with it and eventually 04:41 you be pros just like this guys are right. 04:43 Okay, let's stretch out now, let's reach back 04:48 and just feel the chest stretch 04:51 and now we're gonna reach across. 04:54 And you're gonna try pull the shoulder blades 04:56 forward now again reach back. 04:59 Just feel it stretch and then across, pull forward. 05:09 Okay, during this workout we're gonna be 05:12 focusing little bit on strength and reason 05:14 why is when we increase the muscles 05:17 to go to our fatigue point. That's way we really 05:20 get the most benefit as far as driving glucose 05:22 into the cells. So, those who are diabetics 05:24 don't be afraid to give yourself a little bit 05:26 of a push. In fact, I have seen people get off 05:28 their insulin within a week. One man was injecting 05:31 2 and 3 times a day for 20 years and get off 05:34 his insulin in the first week so we have seen 05:35 it's happen. So, let's not be afraid to work 05:37 a little bit okay so what we're gonna do 05:40 is we're gonna bend the legs a little bit 05:42 and we're gonna reach out. Like a shake 05:44 somebody's hand, put you're gonna grab wrist 05:47 and we're gonna pull back and then you're gonna 05:50 pull back out. So, just like sawing type motion 05:55 and you controlled the resistance. 05:58 You can make it a real deft struggle if you want 06:02 or just a range of motion, good okay let's keep it up. 06:16 Okay, and I check your form good John that's 06:19 excellent and the good stimulation right there, 06:22 that's excellent, how we're doing there Tony, 06:24 not too bad good. Five more, good, good, good 06:35 and last one, okay rotate to other side now, 06:45 good focuses in that, scapula area 06:49 and feel the muscles pull together as we go forward 06:52 and then when you reach out John stretch 06:54 through hip good. Okay, we're squeezing here now 06:58 reaching out we're try stretching this muscle here, 07:03 good. It's so helpful whenever you do 07:08 an exercise to know which body parts are working. 07:11 Because when you know what body parts working 07:14 then you can think about that muscle and isolate 07:17 the contraction other. And that's way you get 07:19 your most benefit, just going through quickly 07:22 and running through the range of motion this. 07:24 This is it gonna give you any of the benefit, 07:25 if you're just really focus in however we try 07:28 and accomplish here. Okay, let's do five more, 07:36 okay and reach around that straight there you go. 07:39 Try and real extend that arm out there very 07:42 good two more. Okay, good job, alright now 07:49 we wanna stretch that area and the way 07:50 we're gonna do that, just put an arm up over 07:52 the head, grab an elbow and pull. 08:00 We're gonna hold it for about 10 second 08:02 time period, very good, now switch the other side. 08:13 You feel right into there excellent, excellent good. 08:16 You guys are unticklish, okay now we're gonna 08:21 do some shoulder work here. 08:23 And the way we're gonna do this is we summing up 08:25 with the arms out and we're gonna make circles 08:28 with them, we just start the circles small, 08:32 now we're gonna make them larger and larger. 08:38 Now, we're gonna go smaller, now really small. 08:44 Now, we're gonna reverse it and larger, 08:50 larger still and small. For those at home, 08:56 if you need to put your arms down fine, 08:59 for splendid specimens here, they need to keep 09:02 going with me. Okay, reverse it and reverse it 09:07 again and reverse it again. 09:12 Now, let's make little larger good now small 09:18 and larger the reason why when we do these 09:20 circles is because now we can tighten in all the 09:23 muscles of that shoulder girdle, okay and smaller. 09:27 We have it's called the rotator cuff 09:29 and those muscles of the rotator cuff 09:31 are being stimulate by doing this. Okay, 09:33 reverse it and reverse it and reverse it 09:40 and reverse it and by reversing it like 09:43 we're doing here, reverse it again, 09:48 reverse it we change the stimulus just a little bit 09:51 and add to the fatigue factor, okay reverse it 09:54 keep the palms turned down. Okay, now we're gonna 09:57 hold it out steady for 30 second; keep the arms nice 10:01 and parallel. Okay, there is 5, it's gonna feel 10:08 really good when we put our arms down, 10:09 I'll guarantee you. There is 15, keep holding it, 10:16 there is 20 and 25, 26, 27, 28, 29, 30, good 10:29 let's go and put them down doesn't it. Okay, 10:32 let's take one arm and pulled it across, 10:35 now we're gonna stretch the shoulder, 10:39 okay now switch pull the other side okay good job. 10:53 Now, we're gonna do the biceps where we can do 10:55 that is we're gonna turned our palm up, 10:58 put our wrist on oh! Excuse me hand on top of 11:01 the wrist and we're gonna curl the arm up 11:04 and then back down. So, it's similar to what 11:06 we're doing on the rowing exercise 11:11 we dictate how hard we work. 11:12 Try and get your arm all the way straight 11:14 as you go down and then contract the muscle hard 11:17 at the top, good. 11:28 Even though I can curl lot of way 11:29 this is still hard even for me. 11:31 It's sound like make sure I put a good pressure 11:34 little bit with my other hand. Obviously you can 11:36 treat yourself for not get the type of workout, 11:38 if you would if we really put something into it. 11:41 And just gonna how life is, 11:42 let you put into it you get out of it. 11:49 Okay, we're gonna do 5 more 11:59 and one more time okay good. 12:03 Okay, now, that here let's go the other side now 12:07 and often time you do fine one arm will be stronger 12:09 than the other. That's not unusual and it's little bit 12:13 hard to tell, when we're doing it manual like this. 12:15 If you use dumbbells then you can have a better 12:18 clear indication of which arm might be weaker 12:20 and it is important to try and get your arms 12:22 as balance as possible. Just because you 12:25 dominant arm might be the one you use all 12:26 the time doesn't mean your off arm has to go 12:30 without you can easily strengthen that to be 12:32 very close in strength to your dominant arm. 12:35 Even though won't have the nerve muscular 12:37 coordination, okay keep squeezing it up and try 12:48 and make sure you go all the way down straight 12:50 when you go down so your arm must come 12:52 all the way down here like this good and curl up 12:57 good keep the elbow in just a little bit more 13:01 excellent good you got some good forearms 13:03 there make Papa Jaws, good okay let's do 13:14 five more 1, 2, 3, 4, one more time 5 good. 13:27 We can do the triceps as the same way 13:30 we're gonna put our hand for elbow to into a side 13:33 our hand just like we're gonna reach out 13:34 and shakes somebody's hand. We're gonna block it 13:36 with the palm in hand and we're gonna push down 13:40 and then pull back up and you wanna resist 13:43 on the way up as well good. And you feeling 13:52 in the back the arm there push hard on the way 13:57 down give yourself some good resistance 13:59 on the way down. Let's we're gonna block hard 14:02 here as you go down push, there you go 14:07 and then you resist on the way up as well. 14:10 Good. John's over here in destroy, really you really 14:19 working hard, you doing excellent. I haven't had 14:23 anybody work a quite that hard that's great. 14:29 Okay and let's try and do about three more, 14:39 okay and last one okay that's fine. 14:41 Go and switch over, okay I want each one you try 14:46 and do about 20 of them okay and push, 14:50 okay go just here slow right Tony, okay push good. 14:57 As you can see if you can get a close up 14:59 on John over here, you really see the muscles 15:06 going into action here and once again 15:09 he simply just using his own body to work out 15:12 but you can see how the forearms are working 15:13 nicely and we will see if we can give a little 15:16 shot of shot of his triceps. But you see the triceps 15:19 working nicely here as you go through that 15:20 range of motion makes it good anatomy chart 15:25 for us good. Okay, keep pushing, okay let's do 15:42 about five more, good, stronger we get, 15:53 better we are metabolizing calories to come away 15:58 okay go and rest. Now, right now you're resting 16:01 your burning fats, so that's a good thing 16:02 right now we really gonna create some metabolic 16:06 action we're gonna start working the legs 16:08 and the way we're gonna do that as we can do 16:09 some squats. Where we can do that as we gonna 16:15 feet just little wider in shoulder width. 16:18 We're gonna cross our arms, across your chest, 16:20 our first motion is gonna be sitting back 16:22 we don't want our knees to go over our feet at all. 16:24 So, we are sitting back into our squat 16:27 and then back out. Now, if you feel fit enough 16:30 you can go down little deeper as you control 16:34 how hard you go. Let's try and stop a little 16:38 shorter walk out, that way we keep the tension 16:41 on the knees more okay or excuse me 16:43 pressure keep on thighs we really wanna keep 16:45 the tension on knees, we're on keep the 16:46 quadricep muscles. And down slowly, 16:51 okay here let me get in between you guys here, 16:54 okay we're all gonna phase together. 16:55 Okay, ready toes down, okay now up 16:59 slow and down and up slow and down and up slow, 17:08 remember we're not gonna go all the way up 17:10 keep the knees slightly bent. 17:17 okay, keep it going and down, good, okay 17:30 we are going to do ten more, focus on the thighs 17:41 doing all right, right over there, right, 17:48 five more and two more, and we are going to go 18:04 down and hold for thirty seconds, and just like 18:10 the shoulders, you'll feel good when we are done, 18:16 there is 10 and 15 and 20, 18:27 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. Now, whenever 18:39 we do our muscle we still want to stretch it out, 18:41 so I would like you to do, just turn and face me, 18:43 put your hands on my shoulder and grab the hold 18:46 of your ankle and pull your knee up, 18:50 good. Okay, at home you want to be using 18:54 a wall since we are not close enough 18:56 or just use me, some I can do. 19:05 Okay, nice steady stretch there, okay now switch, 19:19 and now we are gonna hold for ten more seconds, 19:24 5, 6, 7, 8, 9, 10, good. Okay, now we're gonna 19:34 step out to the side stretch inside the thigh, 19:40 now we're gonna shift toward the other side 19:43 for the stretch and again shift, stretch inside 19:50 the thigh and shift and do two more times each way, 20:00 shift and shift and one more shift and shift, 20:14 good. Okay, now we want stretch the 20:16 hamstrings out, where we can do that, 20:18 as we're gonna step out and go up on the heel 20:20 and then lean forward into it. 20:23 Come on get up on the heels Tony, here we go, 20:29 good just feel that stretch to the back of your leg. 20:36 Okay and just hold up for five more seconds. 20:41 Now, switch if you are flexible enough you can 20:50 just reach out and grab you your foot, 20:51 you can use that for little extra hold, 20:56 oh! Sure, because you both making me feel 20:58 that why I'm too short, Okay, relax, 21:08 now we're gonna press the foot back 21:12 and press the heel to the floor. Now, we're gonna 21:15 push up on to the toe and back down and press up 21:19 and down good, we wanna go way up on to the toe 21:25 and then back down again. Stimulating the muscles 21:31 of the lower body creates a lot of energy demand 21:33 on the body, the more energy we demand 21:37 the more glucose goes to the cells. 21:46 And ten more and five more 22:06 we're gonna switch. Even people who have 22:16 Juvenile-onset diabetes have been found to be 22:19 very much helped by good regular exercise program. 22:23 When we talk about diabetes you hear about 22:25 type I and type II. Type one being called 22:28 insulin dependent and the other one being 22:30 non-insulin dependent, Type II is that 22:33 one that strikes most people as they start 22:35 to get older, diabetes is becoming very epidemic 22:39 in our culture, but doesn't have to be that way. 22:45 We can do a lot to reverse that, they find about 22:47 80 to 90 percent of all people who get that, 22:50 can reverse that with just good diet and exercise, 22:55 and three more, good. Okay, well I like you guys 23:03 do now as lay down on your backs, 23:06 and we're gonna do some adnominal work 23:09 and something is important for all people, 23:10 and I know men especially like to get some good 23:12 workout in. Okay, lay down, we're gonna bend 23:16 the knees, have the feet on the floor, 23:18 hands behind the head, excuse me, 23:19 let's go behind the neck, if you go behind the head 23:22 we can't do pull on the neck and we don't want 23:24 to do that so what we're gonna do is, 23:26 we are going to do crunch up just to here, 23:28 you now blow out crunch the abdominal wall, 23:31 try and lift the chin towards the ceiling 23:33 as you do it and do all that at the same time, 23:35 okay good, come on up. Okay we don't need 23:39 to go up that high, we are just going this much, 23:41 we are just going this much, see what I am doing here, 23:44 you just go like this, good, okay, go 23:47 and lay back down okay just crunch right 23:51 there and back down, good. 23:56 To come all the way up we have to use the muscles 23:58 at the early so as, the hip flexures and we don't 24:01 wanna do that we just wanna get a nice 24:02 abdominal crunch, good keep it going 24:17 and let's do six more in that position 24:27 and two more. Okay, now we're gonna shift positions 24:34 we're going to draw the feet up off the ground, 24:36 keep the knees bend across your ankles, 24:39 across with the ankles okay do some more. 24:44 Again we want to blow out as we come up 24:48 encourage the abdominal wall to flatten 24:55 doing them right is a big key, 24:56 because often times people are pushing abdominal wall 24:59 out as they crunch and if you do that you encourage 25:01 it to go out. We don't want that good let's do 25:07 few more and three more; 25:18 okay let's put the leg straight up now, 25:21 okay and go. Starting to feel them, good, 25:35 let's just do five more good, two more. 25:46 Okay, let's back up on the feet again, 25:50 now we're gonna finish it off by just doing some 25:52 trunk rotation and turn from the waist 25:56 and turn and turn and turn, good, we're gonna 26:10 do three more each way and there is 2 and 3, 26:24 good, okay good, we all done thanks a lot fellows 26:30 Diabetes doesn't have to be the scary word 26:33 that so many people make it out to be. 26:35 When some body starting to get high blood sugar 26:37 do something about it. Find the life style center 26:40 they can help you out, we find as blood fats 26:42 increase to triglyceride level. It really is a 26:45 precursor to see what's in the future 26:47 and that's diabetes, but by getting in a good 26:50 exercise program, eating lot of raw 26:52 fruits and vegetables. We find that the blood sugar 26:54 will come down nicely; I have seen people come 26:57 to our center before and after we do 26:59 blood screening, we got to tell them, 27:00 we got good news and bad news. 27:02 But what's the bad news, well your glucose 27:04 level is 180 and you really diabetic. 27:06 Oh! No, but what's the good news, 27:08 the good news as you come to the right place, 27:10 by changing your life style you're gonna find 27:12 that within just short in period of time. 27:14 There is not going to be problem anymore 27:16 and sure enough this one fellow who was exactly 27:19 to have from Michigan. His blood sugar 27:21 was a 180 when he came to the program, 27:22 three weeks later without any medication 27:25 at all he was down to almost a 100. 27:27 I have seen people drop their blood sugar level 27:29 as much as 150 points in just a three week 27:32 time period. So, getting on a good program 27:34 and staying with it, that's a big key because 27:36 if you go away from it. Then the problem 27:39 is gonna come right back because it still there, 27:40 the environmental was there to get in the 27:42 first place it still there. Remember to claim 27:44 the promises; you can do all things through Christ 27:47 who strengthens you. God bless 27:48 and we will see you next time. |
Revised 2014-12-17