Participants: Randi Brewer, Dick Nunez, John Leaman
Series Code: BAS
Program Code: BAS000037
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 One of the number one killers of today is diabetes 00:18 and it constantly is growing. 00:19 But there're things we can do naturally to help prevent it. 00:23 Stay tune for Body and Spirit and find out how. 00:54 Hello, I'm Dick Nunez, 00:55 Wellness Director of the Black Hills 00:57 Health and Education Center. 00:58 Welcome to Body and Spirit. 01:00 Today we're gonna be talking about diabetes. 01:02 I remember when I was back in the athletic club industry, 01:04 I had a man who was a pharmacist 01:06 who worked out with me three times a week. 01:08 When I was getting ready to leave there, 01:09 he said, "I'm really gonna miss you, 01:10 because three times a week, 01:12 my blood sugar never goes up over 120. 01:14 The other days it always goes up over 180 01:16 and I've to take my medication." 01:18 So the days he didn't have to take his medication 01:20 were the days that he worked out. 01:22 So I found very early on that exercise was a great way 01:26 of controlling blood sugar or putting into the blood cells. 01:29 So we're gonna be doing an exercise program 01:31 that's gonna be focusing on strength. 01:33 I've seen people who have been injecting 01:35 two and three times a day for 20 years, 01:37 get off their insulin within a week 01:39 by getting in a good lifestyle program 01:41 which includes proper nutrition, 01:43 but includes exercise. 01:45 And not just walking and aerobic exercise, 01:47 but really stimulating the muscles. 01:49 Nothing demands energy like stressing the muscles. 01:52 So we're gonna do that today. 01:54 Helping me out today will be, Randi and John. 02:00 And we're gonna have a good time today, 02:02 driving glucose into those cells. 02:05 Okay, but first we need to warm up. 02:08 So we're gonna swing the arms around. 02:14 This is just a warm up time. 02:17 Just feel those arms going around. 02:20 Let's go the other way now. 02:26 It's always important to be warmed up 02:28 before you try any strenuous exercise. 02:33 Okay, now we'll just put the arms up. 02:36 We're gonna squeeze together and back out. 02:38 Again this is a warm up. 02:41 And when people have diabetes, 02:42 one of the things you have to be aware of 02:44 is a condition of their heart. 02:46 Because heart disease goes along with diabetes, 02:50 so you want to be careful on how hard you exert here 02:54 or certainly be in contact with your physician 02:57 to know how hard you can go. 02:59 And you should know your own body as well. 03:01 But we're gonna be doing some strength type movements here 03:05 to try and drive glucose into the cells. 03:10 Let's do two more. 03:14 Okay, good. We're ready. 03:16 Hit the deck. 03:18 Down there in push up position 03:20 There are several ways you can do that. 03:22 You can do them against the wall. 03:23 We can do them in what's call 03:24 the women style push-ups on the knees. 03:26 Which looks like Randi has quickly gone to that position 03:30 or we can do the typical military position 03:32 which I see that John has taken. 03:33 Okay, so down and up, good. 03:42 Now there is no magic number of how many we do. 03:44 We just do until we get a good fatigue factor. 03:47 But each repetition is calling for energy. 03:50 Glucose has been converted into ATP 03:52 which is coming into the muscle cells 03:54 for energy purposes as oxygen keeps coming through. 03:57 That process continues on. 03:59 But as we start running into oxygen deprivations, 04:01 some chemical changes start taking place. 04:03 And we'll be building up some lactic acid. 04:06 So keep it going. Good. 04:12 Looks like the end is near. 04:17 See if we can get five more in here. 04:24 And two more. 04:27 Ah, I'm going by John's count. 04:28 You're just doing those little ones, okay. 04:31 Now get back down here, we're not done yet. 04:33 Okay, lower yourself far way down. 04:36 Okay and hold. 04:37 We're gonna hold for 10 seconds. 04:39 This static hold will continue to exhaust the muscles. 04:42 There's five, four, three, two, one, good. 04:49 All right, up on the feet. 04:52 Okay, anytime we work our muscle, 04:54 we wanna stretch out. 04:55 So we're gonna reach back. Feel the chest stretch. 04:59 Bring it across now. Pull the scapula apart. 05:03 When you do this, try and roll your back forward. 05:06 Okay, and back again. Stretch out. 05:11 Hold, and now across 05:14 and pull the shoulder blades apart. 05:19 Okay, good. 05:20 John, if you can get our towels over there. 05:22 We're gonna do some resistance work with those. 05:27 Towels are real effective tools for exercise. 05:31 We're gonna start by just taking our towel 05:33 and pulling it apart. 05:35 And we're gonna come up over the head 05:38 and stretch back and pull it over and up. 05:42 As we go up, we're working some of the shoulder area. 05:45 As we pull it over, 05:46 we wanna work latissimus dorsi, 05:48 which are the muscles that go down 05:50 along the side and meet the arms. 05:55 Good, keep it going. 06:04 People often times think that glucose is a bad thing, 06:07 since diabetes is associated with blood sugar. 06:10 The reality is we need glucose. 06:11 We don't have it, we're in big trouble. 06:13 But the Bible tells us to do it in moderation. 06:15 It talks about in Proverbs, 06:17 that too much honey is not good for us. 06:19 And that's telling us that we wanna be, 06:21 be aware of sugar content. 06:23 But the thing that we need to keep in mind with diabetes 06:25 is most people with adult-onset diabetes 06:28 still produce insulin. 06:29 That's not their problem, 06:30 the insulin is not effective anymore 06:33 of putting glucose into the cells. 06:35 When we do things like exercise, 06:37 we stimulate that action. 06:40 So if you think about that while you're doing it 06:42 and just think good things are happening. 06:44 Metabolizing fat, lowering triglycerides, 06:46 putting glucose into the cells. 06:48 Then it's a little easier 06:49 to push ourselves that little extra bit. 06:52 Okay, and let's do two more. And last one. 06:57 Good, now up over the head again, 06:59 you want to pull over to the side. 07:02 Pull the other way and pull, and pull. 07:09 Good, nice steady movement. 07:14 Okay, let's go 10 more each way. 07:17 There's one, and two, 07:23 and three, and four, 07:30 five, six, 07:35 seven, eight, 07:39 two more, nine and ten, good. 07:46 Okay, let's slip the towel down. 07:49 Now we're gonna stretch those muscles out. 07:51 We're gonna put arm up over the head and pull back. 07:54 Flexibility is important for an overall exercise routine. 07:58 And let's hold that for five more seconds. 08:02 Four, three, two, one, and switch. 08:08 Okay, we'll pull each stretch for about 10 to 15 seconds, 08:13 10 more seconds. 08:14 Nine, eight, seven, six, five, 08:19 four, three, two, one, relax. 08:23 Okay, just let your arms shake out a little bit. 08:26 Okay, let's just take a moment 08:27 to get a couple of nice breaths of air 08:28 in through the nose, fill the lungs, 08:31 out through the mouth. 08:33 Again. 08:38 Remember the diaphragm is a muscle as well 08:41 and we wanna exercise that, 08:42 so you can get a good breath of air. 08:44 Okay, now, we're gonna put the arms out. 08:47 We'll do some arm circles. 08:54 If you start to feel the burning sensation, 08:56 you need to put your arms down. 08:59 And that's fine except for those behind me better not. 09:05 Okay, keep it going. They're smaller now. 09:10 Now let's reverse it. 09:12 While we do the rotation, 09:14 we bring in more muscles in just the deltoids, 09:16 we're bringing the muscles of the rotator calf. 09:20 As we bring more muscles into play, 09:23 that's gonna be more muscles 09:24 that are gonna be demanding oxygenated blood 09:28 and wanting more glucose. 09:31 Okay, keep going. 09:32 Okay, reverse it the other way now. 09:38 And bigger still, now small again. 09:44 Should start feeling it burn just a little bit. 09:47 No, not yet, okay, we'll keep going. 09:51 Okay, reverse the other way. 09:52 Make sure you keep the arms up straight out. 09:57 Keep the hands pointed to the floor. 10:00 Palms of the hands should be down. 10:03 Okay, reverse it again. 10:05 Reverse it. 10:07 Changing direction just emphasizes 10:09 more stimulus to the muscles as we do that. 10:12 Okay, and reverse it again. 10:17 Okay, now we're gonna hold it out straight here, now. 10:23 Pull them out nice and straight, good. 10:29 I'll keep my eye on them back there. 10:32 It's 10 seconds. 10:34 A nice thing about this exercise, 10:35 it always feels good when you put your arms down. 10:38 Not so much fun right now, 10:40 but you'll feel good in just a moment. 10:43 Nine, eight, seven, six, five, 10:48 four, three, two, one, and down, good. 10:53 Okay, let's shrug the shoulders up and around. 10:58 So just tie in the trapezius muscles off the neck area. 11:03 And still gives us little more shoulder stimulus 11:06 as a good cool down for the muscles up there 11:08 which take a pretty heavy beating on that, 11:12 hold, that 30 second hold. 11:17 Okay, up and around. 11:20 Okay, two more. 11:23 Okay, now let's go the other way. 11:30 And five more. 11:38 Okay, shrug up, hold, release, 11:41 and up, and release. 11:44 Good, keep going. 11:52 And let's do eight more. 11:55 It's one, and two, 11:59 three, four, five, six, 12:07 seven, and eight. Good job. 12:10 Okay, stretch your shoulder out bring the arm across. 12:17 I wanna pull to a spot where you feel it. 12:21 But don't overstretch. Five seconds. 12:24 Four, three, two, one and switch. 12:32 And 10 more seconds. 12:34 Nine, eight, seven, six, five, 12:39 four, three, two, one, relax. 12:44 Shake them out. 12:45 Okay, let's get a couple of breaths. 12:49 And again. 12:52 Okay, good. Pick up your towel. 12:56 We're gonna drape the towel 12:57 over our hand on the thumb side. 13:00 And we're gonna reach all the way out. 13:03 We're gonna curl up and back down. 13:06 You control the resistance, 13:07 the important thing is to get a full rang range of motion. 13:11 I'll see how you're doing here. Good. 13:14 Excellent, both of them are in very good form. 13:19 We can't go out on nothing they're both doing so well. 13:25 Good, keep going. 13:30 Okay, and I might do 10 more 13:32 and I'm gonna go out for John. 13:35 They're just a little bit different pace here, 13:37 so we aren't trying to get around 20 repetitions. 13:44 Okay, we're gonna do five more. 13:53 And two more. 13:57 Okay, switch arms. 14:03 It's important you have balance between the muscles. 14:06 Lot of people will have one side 14:08 far more developed than the other. 14:11 Now you can also use weights when you do this. 14:13 That's as good way of doing your curls. 14:15 These towels can be very, very effective. 14:17 In fact, people are always amazed 14:18 that how much stimulus they can give themselves 14:21 just by using a simple hand towel. 14:24 Okay, keep going. 14:31 And let's go 10 more. 14:39 Good, make sure you breathe when you do this. 14:42 Don't hold your breath at all. 14:45 For those at home, if you need to rest, please do. 14:48 Five more. One, and two and three 14:54 and four and five, good. 14:58 We're gonna do an exercise, we call kickbacks. 15:01 And we're gonna do with one arm at a time again. 15:03 We're gonna bend over at the waist. 15:05 We're gonna hold on to our towel, 15:07 let me turn, so you can see me, 15:08 and you gonna push back, and back in. 15:11 Now you need to give yourself enough leeway with your towel 15:13 that you can get your arm all the way out. 15:15 That's the important thing, and then pull back, good. 15:21 Again you're controlling the resistance. 15:23 Keep your elbow up. 15:26 You like to try and keep that humerus 15:28 which is your upper arm bone parallel to the ground. 15:34 Most important thing is getting 15:35 that good contraction of the tricep. 15:39 Good, let's go 10 more. 15:43 Look at hard both ways, 15:45 stand out and then pull back, 15:48 stand out, pull back. 15:49 Resist with your triceps as you pull it back through. 15:53 Five more times. 16:01 One more, good, good. 16:03 Okay, let's switch around, 16:07 and do the left side. 16:12 It's okay, here we go, 16:15 that's excellent, good job. 16:20 Good. 16:27 The harder you go on this, 16:28 the more glucose you're gonna burn. 16:30 But you wanna balance that out. 16:32 You don't wanna go so hard as to over do yourself. 16:37 And after you do resistance workouts, 16:39 your body is actually burning calories for a higher level 16:43 for about the next five to six hours. 16:45 When people do in weight workout, 16:47 they'll feel little jittery or shaky for a while. 16:51 After you're doing aerobic exercise, 16:53 you're gonna be burning fats and burning calories 16:55 for about another hour afterwards. 16:56 So the resistance work is gonna have 16:58 a much greater demand on the body 17:02 than does the aerobic exercise in the long run 17:04 as far as metabolism goes. 17:06 Okay, let's go five more. 17:13 And two more. 17:16 Very good, okay. 17:18 John, you have to put those towel over there, 17:20 we'll get start on our leg exercise. 17:22 Go all the way over to the chair please. 17:25 Okay, let's just get a couple of breaths now. 17:28 In and out, and in and out, 17:34 and one more time. 17:37 Okay, one of the areas that demands a lot of sugar 17:41 to the muscles is when we do legs. 17:43 Nothing stimulates the body like a good leg workout. 17:46 And now so we're gonna have is a good leg workout. 17:49 So let's step a little further forward, 17:51 I wouldn't want you falling off the platform. 17:53 Okay, you're gonna get your feet apart, 17:55 cross your arms across your chest, 17:57 I'm gonna do some squats. 17:59 When you squat down, 18:00 you wanna push your hips back as you squat. 18:03 Okay, go and squat down, just check your form. 18:05 Good, down little deeper Randi, 18:06 okay, now back up and down, 18:10 and up, excellent, beautiful. 18:14 Okay, John has excellent form, 18:17 Randi's is pretty good. 18:18 Keep going, you're doing fine. 18:19 Practice makes prefect, keep going. 18:23 Good. 18:27 John, you look like you've done this before. 18:33 On the depth, we wanna try and get 18:35 to parallel to the ground, 18:36 with the--with the femur, the upper leg bone. 18:42 John is going quite 18:43 just a little deeper than that, that's okay. 18:45 He's young, he can take that kind of stress. 18:52 You wanna keep your back tight as you do this as well. 18:55 Keep your chest up, 18:57 wanna have good posture the whole time. 19:00 Thing you remember about exercise 19:01 is a little bony protuberance at the base of your sternum, 19:04 called the xiphoid process. 19:06 Keep that up, 19:07 and you'll be in good position to do any exercise, 19:09 just like we're doing here. 19:11 Good, keep going. 19:13 Ah, you're doing fine, come on. 19:15 Laughing isn't part of squatting. 19:19 Keep going, keep going. 19:23 See, how much they're enjoying it, 19:24 big smiles on their faces. 19:31 Good. 19:33 If you need to you can add resistance to this 19:35 with a bar on your back or holding dumbbells. 19:39 No, not ready for resistance yet. 19:42 But again this is a great overall body stimulator, 19:45 nothing stimulates metabolism like squatting. 19:48 It's just a very demanding exercise. 19:50 By in large, most people don't like doing them. 19:53 Come on, get back to it. 19:55 Okay, we're gonna do 10 more, let's go. 19:58 That's one, and two, and three, 20:04 if you need to stop at home, fine. 20:06 But for our willing participates here, 20:09 they don't want to stop, 20:10 they want to keep going. 20:11 Five more, come on. 20:19 And two more. 20:22 Now we're gonna go down part way and hold, 20:25 and hold for 30 seconds, this gonna be good, 20:29 it's five, hang in there, 20:34 and there's ten, good, keep going. 20:40 There's 15, all most there, down just a little more. 20:47 And 20, one, two, three, down a little more, 20:51 four, five, six, down, seven, 20:55 eight, nine, ten, all right. 20:59 Good job. 21:01 I think, we need to do now 21:03 is to stretch those muscles out, 21:04 so go and lay down on your sides there. 21:08 Grab a hold your ankle and stretch back. 21:14 Feels pretty good to lay down 21:15 after doing those, doesn't it? 21:18 So what you're feeling is the metabolic action 21:20 taking place, just think, 21:21 fats are still being metabolized, 21:23 just as you lay there. 21:24 Okay, five more seconds, 21:27 four, three, two, one and turn over to other side. 21:33 When you do resistance work like this, 21:35 it creates an emergency energy demand on the body 21:38 and the body wants more ATP. 21:40 So as it's taking glucose, it'll also start 21:42 pulling fatty acids into that equation as well. 21:45 When you do aerobic workout, 21:46 you're burning fat while you're doing it. 21:48 When you do anaerobic workout, 21:49 you're burning fat while you recovering 21:51 getting ready for next on slot. 21:53 Okay, keep stretching it, 21:54 four, three, two, one, good. 21:58 On your hands and knees. 22:03 Okay, now lower yourself down to your elbows, 22:05 pull one leg out straight, 22:07 and raise up and down, and up and down. 22:11 Good, keep going. 22:13 Good, and do 20 of those. 22:17 And up and down, up down, 22:21 up, focus on the gluteus maximus, 22:23 on this one, its a largest muscles in the body, 22:25 so again we wanna demand as much energy as we can. 22:30 Okay and that's ten more. 22:32 Up down, up down, up down, 22:38 up down, up down, up down. 22:42 Five more, up down, up down, up down. 22:48 Two more, up down, up, hold, 22:53 now bring it back up little higher still and down, 22:55 and up, down, right at the top there, good, 22:59 keep balancing it up there. 23:00 Four, five, six, seven, 23:04 eight, nine, ten, good, switch. 23:10 Okay, and up and down. We're gonna do 20 of them. 23:19 Focus on the gluteus maximus 23:21 as you do that, try to contract. 23:25 Seven, eight, nine, ten, 23:33 eleven, twelve, thirteen, 23:38 fourteen, fifteen, sixteen, seventeen, 23:45 eighteen, nineteen, hold it up, 23:50 okay and balance it up, ten times. 23:52 Three, four, five, six, 23:57 seven, eight, nine, ten, good. 24:01 Up on your feet. 24:04 Come back here. 24:05 We're gonna have our feet off the edge, 24:07 put your hand on my shoulder, 24:08 balance yourself, and you're gonna do some toe raises. 24:16 Some have called the calf muscle 24:18 the second heart helping that circulation 24:20 back up to the body. 24:23 Stronger the muscles are in the body, 24:24 it does help the return of venous blood flow. 24:33 Okay, we're doing good, okay, 24:34 let's increase the speed now. 24:37 Good. 24:45 Now slow it down. 24:54 And speed it up. 25:00 Five more, fast. 25:05 And slow it down. 25:06 For five, it's one, two, three, four, 25:12 hold it up at the top and contract, 25:14 good, hold, hold, now down and stretch. 25:18 Okay, good and relax. 25:22 Okay, let stretch out a little more. 25:26 We're gonna step out, and go up on the heel, 25:30 and lean forward into it. 25:37 And we're gonna hold for five more seconds, 25:39 four, three, two, one, good, switch. 25:47 And steady stretch. 25:52 And five more seconds, four, three, two, one, 25:57 and now stretch the calf. 25:59 Foot that behind, you press the heel to the ground. 26:02 Along with this type of workout, 26:04 I strongly encourage you to get 26:05 into a regular aerobic exercise program as well 26:08 whether it be walking, swimming, cycling, 26:10 whatever you want to do the rhythmic activity 26:13 of the major muscle will stimulate your heart and lungs 26:15 and also again help you burn blood sugar. 26:17 Okay, reverse it. 26:20 People have gotten great benefits from just walking, 26:23 when it comes to reversing diabetes. 26:25 I just have seen in my career 26:26 that when we stimulate the muscles 26:28 by this type of exercise, 26:30 we're getting more of the benefit 26:31 of driving the glucose levels down. 26:36 Okay and relax. 26:39 Okay, and let's turn to the side. 26:42 Just recently we had a woman come out to our center 26:44 who had a glucose level over 500. 26:48 Incredibly high, and in just a week and half 26:51 was already down into 200's, 26:52 and at--and that was without changing anything. 26:56 And so it won't be too long we'll be able to start 26:58 getting her off from some of her medication. 27:03 Okay, let's do ten more each way. 27:06 There's one, two, 27:12 three, four, five, 27:20 six, seven, eight, two more, 27:27 nine, last one, ten. 27:30 Good, thanks a lot. 27:33 Diabetes doesn't have to be the killer, that it has been. 27:36 If you need help, you need specific help, 27:38 you might call 3ABN and ask 27:39 for the nearest lifestyles center in your area. 27:42 But do all as you can, train, workout, 27:44 have a good diet and do it for right reason. 27:47 Philippians 4:13, says 27:48 "I can do all things through Christ who strengthens me." 27:50 God bless you. We'll see you next time. |
Revised 2014-12-17