Body and Spirit

Heart Disease

Three Angels Broadcasting Network

Program transcript

Participants: Michael Webb, Dick Nunez, David Weston

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Series Code: BAS

Program Code: BAS000034


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.


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Revised 2014-12-17