Participants: Michael Webb, Dick Nunez, David Weston
Series Code: BAS
Program Code: BAS000034
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Stay tuned for Body and Spirit. 00:15 Today we're gonna deal 00:16 with the number one killer in society, 00:18 heart disease and what we might be able to do about it. 00:50 Hello, I'm Dick Nunez, Wellness Director 00:52 of the Black Hill Health and Education Center. 00:54 Welcome to Body & Spirit. 00:56 Today, we're gonna be talking 00:57 about the number one killer in society 00:59 and that's heart disease. 01:00 It's such a frustrating disease 01:01 because a lot of people know it's coming 01:03 and they don't know what to do to prevent it 01:05 or once it happened, they're not exactly sure 01:07 what to do from there either. 01:09 We're gonna talk about that today. 01:10 I remember one man that came out to our center. 01:12 He was in his 80s. Before he came out, 01:15 he was in line to have a Quintuple bypass surgery. 01:17 He decided to bypass the bypass 01:19 and come out to our center instead. 01:22 He came there for a couple of weeks. 01:23 And by the time he left, 01:24 he was walking three to five miles a day. 01:26 When he got back home, 01:27 the surgeon said, "Are you ready for your surgery?" 01:29 And he goes, "Why? 01:30 I'm now walking three to five miles a day." 01:32 And now this man is still doing just fine. 01:34 Still walking his three to five miles a day. 01:36 So truly you can bypass the bypass. 01:38 Another man who was in line 01:40 for a seven bypass surgery came to our center. 01:43 And he was given nitroglycerin 01:44 and said, "You're really inoperable, 01:45 so whatever you can do, just enjoy life 01:48 or however much long you have of it." 01:50 And so he came out to our center. 01:52 Nothing, not knowing what to expect, 01:54 the whole time he was out there, 01:55 not once did he ever have to use his nitroglycerine 01:58 and he got -- so he was walking 01:59 four miles every single morning. 02:01 So great things can happen to people 02:02 if they simply will change their lifestyle. 02:05 Get themselves going. 02:07 And even something as tragic as heart disease 02:09 can be reversed and statistics are finding 02:12 time and time again that a healthy lifestyle 02:14 will reverse our disease. 02:16 And also with proper exercise, 02:17 we can enhance the body's ability 02:19 to pump blood as the heart become stronger. 02:22 Also we want to claim the promises of the gospel 02:25 where Jesus is constantly telling people to turn to Him, 02:28 to humble themselves and He will indeed heal us. 02:31 So if we claim those promises, 02:33 we can expect great things. 02:34 So, let's get started 02:36 and today helping me out will be Mike and Dave. 02:45 And we're gonna start up 02:46 by just loosening up our body little bit. 02:48 What we're gonna do is we're gonna just bring 02:49 our arms across and back out. 02:52 Swinging them back and forth. 02:54 It's getting a little bit of blood circulating. 02:57 And now we're going to come up and over the top. 03:05 Now let's go back the other way. 03:09 For those who've had heart disease, 03:11 you wanna be a little careful 03:12 with how high above your head you go, 03:15 especially if you had surgery already. 03:17 We're try and take this in a couple of different ways. 03:19 We're gonna treat it 03:21 as if somebody's already had surgery 03:23 and we're also gonna treat it 03:24 as those who are looking for vent. 03:25 So our first exercise will be for the chest area 03:28 and what we're gonna do is we're just gonna 03:29 take arms out here 03:31 and we're just gonna squeeze across 03:33 in the center and then back up. 03:35 Then we come down again, 03:36 we're gonna switch the arms over. 03:38 So another word, if the left arm was on the top 03:40 the first time, then come back up 03:44 and now the right arm will be on top. 03:46 So we're gonna do it right in here like this, okay. 03:52 Now, for those who are plenty healthy, 03:55 you can still go ahead and squeeze down 03:57 pretty hard on this particular exercise. 03:59 But for those with heart disease, 04:01 we're simply looking to get the range of motion going. 04:04 And work on the chest area. 04:05 For those who are looking to rehab, 04:07 obviously a heart surgery is a pretty extensive one 04:10 where they open up the chest bone. 04:12 And so we want to work 04:13 on getting the body strong as well. 04:15 So we're just squeezing in. 04:17 You can also do a modification. 04:18 We just squeeze in with the, with the fist 04:22 and squeeze hard in the middle, 04:25 depending on how hard we wanna go? 04:28 This is like a stimulation 04:29 of a bodybuilder's most muscular pose 04:31 but it still works 04:32 to our advantage for training the chest. 04:35 Okay, let's go ahead and keep crossing over. 04:40 We're gonna do about five more. 04:42 There's one and two, three, 04:48 four, one more time, five. 04:51 Okay, let's stretch out. Let's go and lay back. 04:54 Let it feel the stretch. 04:56 The most important thing is we want to get exercising. 04:59 If we just sit around and do nothing, 05:01 not much is gonna happen to a change the situation, 05:04 that caused a heart disease in the first place. 05:07 Okay, bring it across. 05:13 And then back again. 05:15 People who have heart disease 05:17 are battling a constant battle, 05:19 because they don't know how much they can do 05:21 without causing something very bad to happen to them. 05:24 That's why I like so much Jack LaLanne words, 05:27 when he was asked, "if he's added years to his life," 05:30 and he said, "I don't know 05:31 but I have added life to my years." 05:33 And that's something we wanna focus on. 05:34 We wanna think about adding life to our years. 05:37 Now what we're gonna do is we're gonna bend over 05:41 at the waist. We're gonna reach out. 05:43 We're just gonna draw our arms in using both arms 05:47 we're just drawing back and reaching out. 05:50 What we're focusing on here 05:52 is squeezing the shoulder blades together 05:54 and then pushing it all the way out. 05:59 And reach out, draw back. 06:02 Good, keep it going. 06:04 Reach way out, pull, reach out, pull. 06:14 Okay, let's do ten more. There's one and two. 06:20 Everyone make sure we focus on squeezing 06:22 the shoulder blades together 06:24 and pushing the lats out as we go forward 06:27 and pushing the shoulder blades out 06:28 as much as we can as we go back forward again. 06:33 Okay, let's do three more. 06:39 Good job, okay. 06:41 Let's put an arm up over the head and pull. 06:50 Obviously anytime we deal with heart disease, 06:52 the way your body feels 06:53 is gonna be your big key component 06:55 as to how hard you push yourself. 06:58 Okay, now switch. 07:01 And feel the stretch in latissimus area. 07:09 Okay, relax. 07:11 Okay, what we're gonna do is we're gonna 07:13 do a modification of a lateral raise to try 07:15 and give us some range of motion while we do this. 07:17 We're gonna come out to the side 07:19 and then come to the front, 07:21 pull back and then back down. 07:24 Up, in the center, back, and back down. 07:28 Good, let's keep it going. 07:34 This is a really low impact type exercise, 07:38 remembering as we're doing this exercise, 07:40 we're focusing on the strength aspect of recovery. 07:44 Obviously, walking is gonna be the key component 07:47 to any heart disease. 07:48 And walking and cardiovascular exercise 07:51 should be a part of any exercise routine. 07:53 But too often people will neglect this part, 07:57 which is a string training aspect. 07:59 Even Kenneth Cooper, who's the man 08:01 that coined the phrase of Aerobic Exercise, 08:03 which simply means training with oxygen. 08:05 It isn't necessary the dance exercise 08:07 that we see out there but simply rhythmic activity 08:10 of a major muscle group. 08:11 He's the one who coined that and made that famous 08:15 and even he says now that aerobic exercise 08:17 is simply a foundation of every exercise program. 08:20 Where one time he was saying that, 08:22 it was the key to all exercise. 08:24 But all the experts now realizing 08:26 that resistance training plays a part as well 08:29 in any type of recovery for a good exercise program. 08:32 Because remember, physical fitness 08:34 is made up of flexibility, 08:35 strength, and cardiovascular condition. 08:38 And often times when heart patients 08:40 come through surgery, 08:42 the thing that they hesitate to do is getting 08:44 into the strength training aspect, 08:46 and that's what we're trying to do here today. 08:50 Okay, let's go and relax now. 08:51 Now what we're gonna do is we're gonna 08:53 draw the hands up, once again, 08:58 working on the shoulder area. 09:01 That will bring in the trapezius muscles as well. 09:11 Very important for the recovery aspect 09:13 to have a good balance of muscular strength. 09:18 And also as we do the exercise 09:20 and we work the muscles, 09:21 the muscles help the circulatory response 09:24 of the body by helping the venous blood 09:27 flow back to the heart. 09:29 The muscle contractions will help that. 09:34 Okay, we're gonna do 10 more. 09:39 And stay focused on the shoulders 09:41 and that trapezius area. 09:50 Okay, let's do five more. 09:56 And three more. 10:02 Okay, good. 10:03 Okay, now we're gonna do is we're gonna 10:05 pull an arm across and stretch 10:07 that shoulder area. 10:12 Hold that for five more seconds. 10:16 Okay, switch. Nice steady stretch. 10:26 Five more seconds. Okay, good. 10:32 Now along with that we're gonna stretch the neck 10:34 by just turning it to the side. 10:38 Now turn the other way. 10:42 And turn, and turn, 10:48 and one more time each way, 10:50 turn, and turn. 10:55 Okay, go and relax. 10:57 Now we're gonna start doing some bicep exercise. 10:59 Remember we're not gonna to be doing 11:00 a lot of resistance work today. 11:02 We're simply gonna be doing a range of motion. 11:03 So I want you to take your hands 11:05 like you got a barbell on your hand, 11:06 a big heavy one, no just a light one. 11:08 Okay, now we're gonna do some curls and down. 11:12 We wanna focus on squeezing the biceps 11:14 as we come up and reach down. 11:17 Important to keep the palms up as we do these curls. 11:21 In fact, if anything you want to try 11:23 and turn your wrist out a little bit as you curl up, 11:26 giving the full contraction of the bicep. 11:32 As you get stronger, 11:33 you'll be able to start using dumbbells 11:35 or you can even use Clorox jugs or cans of food 11:39 that are balanced and weighed size 11:41 in order to make a more resistance for yourself. 11:46 Even though we're not using any weight, 11:48 if you squeeze hard, 11:49 you can still feel the muscle's working. 11:53 Let's do 10 more. 11:58 Always wanna focus on the muscle you're working. 12:05 Your weight getting heavy back there? 12:06 Doing right? All right. 12:10 Okay, three more. 12:16 Okay, good. 12:18 Okay, now we're just gonna bend over a little bit. 12:21 Then take one arm. 12:23 We're gonna keep it back, bring it back. 12:26 For those who do not have problems with their heart 12:29 and wanna work harder you can use the towel 12:32 to give yourself resistance. 12:34 Or you can do it from standing position and press down. 12:41 Once again, use how you feel as your guide, 12:44 even if you're using no weight at all. 12:46 You can still focus on contracting hard 12:49 as you go down or go back and flex the tricep 12:53 and you should still get 12:54 somewhat of a training effect there. 12:58 People often times ask me, 13:00 wouldn't it be better if we did it 13:01 either this way or that way? 13:02 And my question usually is, 13:03 well, how much exercise are we doing before? 13:06 I wasn't doing any. 13:07 Well, then the bottom line is, you're gonna be a lot better 13:09 than what you were doing, right? 13:11 In a way I suppose so. 13:13 So even though this is simple, 13:15 it still be very beneficial. Still three more. 13:21 Okay, let's rotate to the other side now, take it back. 13:30 Feel that tricep work each time. 13:33 Now let's try and squeeze, good. 13:41 Make sure that arm goes all the way straight. 13:46 Okay, let's do 10 more. 13:56 Now there's six, and five, four, 14:03 three, two, one, okay, all right. 14:10 Just let the arms shake out. 14:14 A very important aspect of any heart program 14:18 is to make sure the legs are strong. 14:19 So we're gonna focus on legs a little bit. 14:21 But obviously, when we do 14:23 a program for heart patients, 14:26 we don't wanna get too crazy 14:27 because the legs are gonna take more energy 14:31 than any other body part 14:32 because there are so many large muscles are in there 14:35 and the legs would keep growing 14:36 long after the arms are quit. 14:39 I mean when somebody does aerobics 14:41 how long can somebody go running around on their arms. 14:43 It's just not gonna happen. 14:44 So we need to use our feet and use our legs 14:47 'cause those are the muscles 14:48 that keep us going through rhythmic activity. 14:50 So walking and so forth is gonna be very beneficial 14:53 but walking does not increase strength 14:56 except for just the strength 14:58 that you need to do the walking. 14:59 And the thing I try and get across to people 15:01 over the course of time as somebody can say, 15:04 "Well, I'm very activate, I do construction work." 15:07 Well, when they're 20 years old, 15:08 they might only be using 50% of their strength. 15:11 But every year of their life that they 15:12 don't go beyond that, they're atrophying. 15:14 Now, by the time they're 50 years old, 15:16 it's now 90% of their strength. 15:18 That once was only 50% of their strength. 15:20 Understand what I'm saying, 15:21 each year their strength is atrophying. 15:24 And we don't want that, we wanna get stronger. 15:26 So you know somebody with heart disease, 15:27 we wanna focus on getting stronger. 15:29 So we're gonna do a modified squat. 15:31 We're gonna get in proper squat position, 15:32 but we're gonna do very short range of motion, okay. 15:36 So what we're gonna do is get in our proper position 15:38 with our feet, littler wide and shoulder width. 15:41 Our toes turned out slightly, arms cross, 15:45 we're gonna sit back, but we're not gonna go down very far. 15:48 And we're gonna come back up. 15:50 Just go down a few inches. 15:53 Now for those who aren't having any problems, 15:54 go ahead and do a full regular squat. 15:57 But remember this program is designed for those 16:00 who might be battling with heart disease or concerned about it, 16:03 you can always go further and push farther 16:06 once we make sure we can get through 16:08 the beginning phases of an exercise program. 16:12 Always better to be safe than sorry. 16:14 So we're just gonna do the short little range of motions. 16:16 But we're gonna do a lot of repetitions, 16:19 because that's the key as well. 16:20 Because as we do these repetitions, 16:22 it is encouraging the blood flow back to the heart 16:25 and making the circulatory system more effective. 16:28 So keep it going. 16:31 Make sure we push the hips back as we do it. 16:37 Okay, you guys wanna keep going. 16:40 I'm gonna check it out. 16:41 Okay, push the hips back a little more, Mike. 16:44 Here we go. Good, Dave, you're looking good. 16:48 Okay, we're gonna keep going. 16:49 We're gonna do lots of reps. 16:50 We're gonna do 30 more, okay. 16:53 Now if you need to stop and rest, that's okay, 16:55 you'll be my counter, that's number three. 16:57 So when I ask how many have we done, 16:58 you're gonna tell me exactly what I want to hear, right. 17:00 And don't lie to me now. 17:02 Make sure we do them all, okay. 17:05 This is very important to keep this rhythmic activity going 17:08 and have a nice diversification of exercises 17:11 and that will in turn to help us to get fit, 17:14 to be overall strong and make the heart 17:16 more effective at circulating blood throughout the body. 17:19 When people are very unfit, 17:21 their heart doesn't project the blood 17:24 as effectively as if once they start working out 17:27 and of course the more effective 17:28 that pump is the less it has to be. 17:30 So somebody who's not very fit, 17:32 their heart's gonna be beating 70-80 times a minute, 17:35 somebody's very fit, 17:36 it's only beating about 50-60 times a minute. 17:39 Which is gonna make it much easier 17:40 for us to enter into rest, also makes us more 17:43 effective at doing whatever we want to do 17:44 and we just have a much stronger pump. 17:46 We don't want a weak pump, 17:48 especially if we have big bodies. 17:49 There's a lot of big bodies with very weak pumps out there. 17:52 How many have we done? Thirty. 17:54 Thirty, uh man that was the quick thirty ever. 17:56 Did you count? Okay, you trust him. 18:01 Okay, I want you just to put your hands on my shoulder, 18:04 we're gonna stretch the quadricep out. 18:07 So for those at home, you wanna use the wall. 18:13 And just feel the stretch in that quadricep area. 18:19 Okay, now switch. 18:26 Very important to stretch out the muscles we work. 18:32 Okay, we're gonna go five more seconds. 18:37 Okay, good. 18:39 Now we're gonna stretch the hamstrings up. 18:42 Step out, lean forward, 18:45 if you can, go ahead and touch your foot or... 18:48 you can grab your foot, pull you more if you want. 18:51 You guys have long arms, Dave. 18:53 Yeah. 18:58 Okay, feel that stretch in the back of the thigh, 19:01 right around the knee. 19:06 Okay, switch over. 19:14 We never wanna bounce into our stretch. 19:16 We wanna have a nice, static hold. 19:19 You go to a point of comfort and no further. 19:29 Okay, now we're going to do the calf area. 19:33 Also very important area to work 19:35 because the blood goes all over down to the foot 19:39 and we'll try in help and bring it back up. 19:41 So we're gonna straight the calf. 19:42 Let's press up and press the foot down. 19:46 We're gonna do 20 repetitions this way. 19:51 We're doing these in a low resistance type way. 19:59 It's the consistency of the workout 20:00 that's gonna be the big key, 20:01 especially for somebody with heart problems. 20:05 Okay, we got 10 more to go on this side. 20:14 Now we're down to five. 20:20 And two more. 20:23 Good, okay, switch. 20:28 First weight upon the toe. 20:31 You feel that calf contract. 20:40 Okay, keep pressing. 20:43 There's 10, let's go 10 more to go. 20:48 Seven more. 20:56 And two more. 20:59 Very good job. Okay. 21:01 Now we're gonna stretch inside of the thigh, 21:03 we're gonna just step out. 21:06 And hold the stretch. 21:08 Feeling it on inside of the thigh. 21:13 And let's go for 10 more seconds. 21:22 Okay, let's go to the other side now. 21:30 Nice, steady stretch. 21:36 And five more seconds. Okay. 21:44 we're gonna train a little bit of abdominal now. 21:47 There seems to be somewhat of a correlation 21:49 as the bigger the belly gets, the weaker the heart gets. 21:53 So although we're not gonna be able to 21:55 magically reduce the waist. 21:56 It's important that they have a strong abdominal wall, 21:59 at least to hold everything in. 22:01 So we're gonna do some abdominal training 22:03 and the way we're gonna do, 22:04 we're gonna do, from the standing position. 22:06 Now for those who have heart disease 22:08 wanna be little careful on this because as we bend over, 22:11 there could be some problems, 22:12 in fact if you really have bad heart disease, 22:14 you might wanna just stop at the contraction, 22:17 but if you're not having any problem 22:19 then we'll go ahead and go through our range of motion. 22:21 That's bending over and coming back up. 22:22 So let's contract the abdomen, 22:24 remember, we'll have a four inch range of motion. 22:27 So we're just shorting these points, 22:29 drawing the abdomen in. 22:31 If we push out then we're gonna 22:33 encourage this type of effect not to make people want that. 22:35 So we're gonna crunch over 22:37 and then we're gonna bend at the waist, 22:39 come back up, hold that contraction and then lay back. 22:44 Okay, and pull out as you come forward and then back. 22:49 Okay, you guys keep going that way. 22:51 And remember, if you have bad heart disease 22:53 then just come in this area here. 22:56 Okay, you fellows keep going there. Good. 23:00 I'll just keep doing crunches from a standing position. 23:03 Okay, make sure you lean back each time you do that. 23:07 And we won't get the very strong abdominal wall 23:10 just by doing these basic contractions here. 23:13 You can feel the effects on the muscles. 23:15 I know for myself even though I can crunch a lot of weight, 23:19 just by doing it with manually, with no resistance at all, 23:22 I can still feel the muscle's working. 23:26 Good, keep it going. 23:34 Okay, let's do 10 more and then up, lay back. 23:40 Good crunch. 23:47 Okay, go ahead and keep going. 23:53 Way back. And two more. 24:03 Good. Okay, relax. 24:06 Okay, now we're gonna do is some trunk rotation. 24:10 Nice and gentle, we're gonna turn 24:13 and turn the other way. 24:17 And turn. And turn. 24:24 And two more each way. 24:31 And one more time. 24:36 Good, okay, thanks a lot, fellas. 24:43 Heart disease has caused problems for such a long time. 24:45 But fortunately we've found 24:47 there can be reversed with proper eating habits, 24:50 eating a lot of fresh fruits, 24:52 and vegetables in your diet. 24:53 We can start getting rid of excess cholesterol 24:56 which starts to build up due to the fact 24:58 that we're eating too many fats in the diet. 25:01 Also exercise's been found to be the great way 25:04 of raising HDL cholesterol. 25:06 That's the cholesterol that's called the good cholesterol 25:09 because it's on the other way of the the metabolic spectrum. 25:11 It's actually taking fats 25:13 and cholesterol fat build up and pulling it out of the body. 25:16 We've seen people raise their HDL cholesterols 25:20 by a large way by combining both the aerobic exercise 25:24 and the anaerobic exercise, the weight training 25:28 and it really does a nice job of all the HDL cholesterol, 25:31 10 to 20 points within just a three week time period. 25:34 So as we look at heart disease 25:35 and we think of the alternatives, 25:37 whether we want to face 25:38 a sixty to seventy thousand heart surgery 25:41 or if we simply wanna make some 25:43 good, healthy behave or modification 25:45 as far as making sure we get regular sleep 25:48 try to and reduce stress 25:50 because, stress is definitely a killer 25:52 as we release fatty acids whenever you go to that process. 25:55 And also we wanna drink a lot of water, 25:57 because water will help keeping the contents going in 26:00 eating a lot of fiber in the diet 26:01 because that'll help the digestive system 26:04 and getting rid of cholesterol and fats as we take them in. 26:08 And also just restricting the fats 26:09 and getting rid of the refined foods 26:11 as I look at society today, 26:13 we see two major things that are killing people 26:16 and that's fats and sugar 26:18 and then also there's becoming lethargic 26:20 and not getting around to doing the amount of exercises 26:22 they're suppose to do. 26:23 So when we look at heart disease 26:24 and we go through this process, 26:26 we actually start pulling plaque-- 26:28 or pulling the plaque swellings out of the arteries 26:32 and start opening it up. 26:34 Also we find another phenomena happens 26:36 when somebody starts to exercise 26:37 on a regular basis and that's collateral circulation 26:40 though actually be pathways of blood 26:43 that are opening up to the area 26:45 to allow for greater circulation. 26:46 In other words, if you look at the coronary arteries 26:49 and you see that they're starting to become a blockage. 26:52 The body will actually compensate for that 26:54 and starts sending arteries over there to cover the bad area. 26:58 But only that happens through regular exercise 27:01 over a prolong period of time. 27:03 So we wanna keep it consistent. 27:05 We wanna make sure that diet is good. 27:07 When actually we get plenty of rest 27:10 and also we wanna make sure that 27:11 we look to our divine creator. 27:13 He doesn't want people to have blocked of arteries. 27:15 In fact, in the Bible way back then, 27:17 He told us not to eat the fat to get rid of it. 27:20 But yet still we're so determined to have things 27:23 on our way and as we eat these refine foods 27:26 and these concentrated fats and never gonna keep 27:28 raising that cholesterol level. So keep with it. 27:31 Make sure you have a regular routine established 27:34 which you try and get it at least three times a week 27:37 for the aerobic and anaerobic exercise. 27:40 Both components are very important. 27:42 It doesn't have to be a long period of time, 27:43 in fact, three times a week 27:45 for 30 minutes can be just as beneficial as 27:47 five times a week for an hour. 27:48 God bless you. We'll see you next time. |
Revised 2014-12-17