Body and Spirit

Heart Disease

Three Angels Broadcasting Network

Program transcript

Participants: Jason Maxwell, Dick Nunez, William Brauer

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Series Code: BAS

Program Code: BAS000074


00:02 The following program is designed
00:03 to demonstrate simple workouts
00:05 that you can use to improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 Heart disease is still the number one killer,
00:16 that's the bad news.
00:18 The good news, it's very reversible.
00:20 Stay tune to find out how, next on Body & Spirit.
00:52 Hello, I am Dick Nunez, exercise physiologist
00:55 and principal of Miracle Meadows
00:56 in Mountain State Leadership Academy in West Virginia.
00:59 Welcome to Body & Spirit.
01:01 Today we're gonna be talking
01:02 about the number one killer out there,
01:03 and it's heart disease.
01:04 It scares many people because unfortunately in men,
01:08 in great amount of cases the first symptom is sudden death.
01:11 There is no warning.
01:12 And over the years the arteries do start to block up.
01:15 Fortunately it's been found to be very reversible
01:17 through proper diet and good exercise.
01:19 Today we're gonna be talking about exercise in two range.
01:22 First of all, on how to prevent heart disease
01:24 and second of all, what to do once you had a heart attack
01:27 and how do you recover from it.
01:29 I believe we're ready to get started.
01:31 Helping me out today will be Will and Jason,
01:33 both students of the Mountain State Leadership Academy.
01:39 All right. And since many people
01:42 that have had heart disease
01:43 or have heart disease are not able to get around real well,
01:46 we have our chairs out here.
01:47 We're gonna start by sitting down
01:50 and working from this position
01:51 and we'll be getting up some--
01:53 We're going to work this out from our sitting position.
01:56 First of many times that somebody had heart disease,
01:59 they've had some type of surgical procedure
02:01 like bypass or angioplasty.
02:03 And often times if they have a bypass,
02:05 their chest is actually opened up.
02:07 So we want to start working that area.
02:09 If you had that done,
02:10 you definitely want to get cleared by your doctor
02:13 before you ever start anything to find out
02:15 if it's gonna be safe to work that area.
02:17 So we're gonna start with just a gentle warm up
02:20 of bringing the elbows in and out.
02:24 Just letting that area know
02:26 that we're gonna be doing something to it.
02:28 If this is uncomfortable at all, then you want to stop
02:31 or just go with the shorter motion.
02:35 If you just go par way back, that's okay.
02:37 You would be able to get to a point
02:38 where you will be doing a full range of motion soon enough.
02:43 And for those who've had heart surgery
02:46 and you recovered from it,
02:47 just praise the Lord that you got through it
02:49 and you are on the other side of it
02:51 and now it's time to work on getting better.
02:54 Let's go ten more, one, and two,
02:58 three, four, five,
03:04 and six, seven, eight, nine, ten.
03:12 Okay, let's put the hands together here in front of us,
03:14 then push out and draw back, push out, draw back.
03:20 Jason, we're gonna do 20 of these,
03:21 want you to keep track for me.
03:23 When somebody is looking to prevent heart disease
03:26 although doing structural workouts are very beneficial,
03:29 especially for keeping blood flow going well.
03:32 The reality is, we want to keep the aerobic capacity
03:36 in check or keep going strong.
03:38 So you want to be on a regular walking program
03:40 or swimming program.
03:41 How many we got Jason? Seventeen.
03:43 Okay, let's finish these off first,
03:47 and you're 16, 17, 18, 19 and 20.
03:55 Now we're gonna come up over the head.
03:56 And this might be a little more difficult,
03:58 especially if you've been cut on.
03:59 We're gonna go up and down 20 times over head.
04:02 Okay, I'm gonna let you guys keep going
04:03 and I want to continue talking little bit.
04:06 So whenever you look at going through a preventive program,
04:10 get a regular aerobic program.
04:12 You want to find your pulse rate
04:14 if you gone through some heart disease.
04:16 You want to find out from your doctor
04:17 what your training rate should be,
04:18 otherwise take 220 subtract your age
04:21 and fight 80 to 70% of that.
04:23 So if you are 40 years old,
04:24 that give you a maximum rate of 180
04:27 and 80% of that would be 144 and 70% be 126,
04:30 and that's what you be training out
04:31 for about 20 to 30 minute time period.
04:33 Where we're at, Jason.
04:35 Okay, let's stretch out.
04:38 Let's reach back. Just let it stretch.
04:45 Stretching would be a very important part
04:46 especially if you had the surgery done.
04:50 Okay, bring it across.
04:55 Pull your shoulder blades apart as much as you can.
05:02 Okay, and back again.
05:06 Stretch the chest, you want to try
05:08 and fill in the pectoralis region there.
05:11 All right, and bring it across,
05:14 pull your shoulder blades apart.
05:20 Okay, good. Let's get a couple of breaths.
05:26 Again, in and out.
05:30 Will, you get the towels for us please.
05:35 Towels can make an excellent piece of exercise equipment.
05:39 We're gonna use this
05:40 as we start working on upper back area.
05:44 Okay, we're gonna take it, hold it down in front of us,
05:48 would bring it back and bring it down.
05:51 This is gonna encourage a range of motion.
05:59 During general exercise like this
06:00 will still stimulate your heart.
06:02 But not as effectively as you do
06:04 when you get in the rhythmic cadence of aerobic exercise,
06:08 the walking, the swimming, the cycling.
06:11 But you want to start out slowly with that.
06:13 You don't want to go too hard.
06:15 Often times, especially men think they need to train,
06:17 get back to their previous shape tomorrow
06:20 and it just doesn't work that way.
06:21 It takes years to get out of shape
06:24 and it takes time to get back into shape.
06:27 And when some people tell me
06:28 I want to get back into shape,
06:30 first question I want to ask them
06:31 is were you ever in shape?
06:33 Because often times, many time they were not.
06:35 Okay, let's do 20 more of these.
06:38 This should be a very non abrasive exercise.
06:41 We're not really pulling on the towel much.
06:42 We're just using it as a stability
06:44 and a support to help us get arms back.
06:47 There's five, six, seven,
06:53 eight, nine, ten.
07:00 Ten more, one, two, three.
07:06 If you have to stop that's okay,
07:08 four, five, six, seven,
07:15 eight, nine and ten.
07:22 Now we're gonna do rollers with our towel.
07:23 We're gonna pull back, push it out,
07:26 pull back, push it out.
07:28 There had been lot of wonderful studies
07:30 about heart disease like the Framingham study.
07:33 They've shown that healthy lifestyle were specially
07:35 having a lower cholesterol level.
07:37 Last I heard there's still nobody
07:39 who has died from cardiovascular disease
07:41 from the Framingham study
07:42 who had a cholesterol level under 150.
07:45 Obviously as a--when somebody use a vegetarian diet,
07:48 they're not eating any cholesterol
07:49 because cholesterol is strictly in animal substance.
07:52 It's a fat soluble substance, synthesize by the liver
07:55 since in animal products specially ones it have livers,
07:59 they are the ones with cholesterol
08:00 where the plant products are not.
08:01 So things like olives do not contain cholesterol.
08:04 How many have we done Jason? I didn't count.
08:06 Okay, you might count it now.
08:08 Okay, I think we've done enough.
08:09 All right, let's stretch that area,
08:11 let's grab a hold of our elbow and pull.
08:17 And hold that for ten more seconds,
08:18 one, two, three, four, five,
08:23 six, seven, eight, nine and ten.
08:29 Other side, one, let me go 15 seconds,
08:33 four, five, six, seven, eight, nine, ten,
08:40 eleven, twelve, thirteen, fourteen and fifteen.
08:45 Let your arms down.
08:46 Okay, deep breath into nose and out through the mouth.
08:53 Into the nose and out through the mouth.
08:58 All right, let's take our towels up to our chest.
09:02 We're gonna push up come down,
09:05 push up come down, up and down, up.
09:11 This is little different than other motion
09:12 that we were doing which was a straight arm hold tight.
09:15 Now, we're doing it actual press.
09:17 Working the shoulder region.
09:21 Going over the head, you want to be real careful
09:24 not to use a lot of weights there
09:26 because as you pressing up is gonna create
09:28 a lot of pressure.
09:29 Also when you have heart disease,
09:31 you don't want to be doing the Valsalva maneuver
09:33 where you're--in cutting off the airflow
09:37 that's gonna create a lot of inner thoracic pressure
09:39 that you don't want.
09:42 This is simple enough,
09:43 and even still can you feel your shoulders
09:45 along Jason as you do this.
09:46 Will, are you feeling your shoulders at all?
09:48 Yeah. Now both of these fellows
09:50 are probably not prime candidates
09:52 for heart disease right at this moment
09:54 but the reality is being male.
09:57 And if I look at both of them sitting here,
09:59 the odds are that one of these fellows
10:02 will die of heart disease before it's all done.
10:04 But they can dramatically reduce that risk rate
10:07 if they stay on a healthy lifestyle.
10:10 So they're actually doing the best thing
10:11 they could possibly do to prevent heart disease
10:14 and that's exercising now, in their teenage years
10:16 and setting up that good healthful pattern.
10:21 Ten more. One, two, three, four,
10:29 five, six, seven,
10:35 eight, nine, ten, good.
10:41 All right, let's go and take the towels,
10:43 can you take them off there.
10:44 In fact let me ask you Jason,
10:46 since you're sitting next to me still.
10:47 Have you done anything in your life already
10:49 that you know could possibly
10:50 lead to the cause of heart disease
10:52 if you kept doing it? Oh, yeah.
10:54 Okay, Will, how about you? Oh, yeah.
10:56 Okay, so both these young men,
10:58 of course now they've a little advantage.
10:59 They have a good principal
11:01 that has a lot of knowledge in health
11:03 and so they've been educated already on healthy lifestyle
11:06 and they realize already that even through young age
11:09 as they've been doing things in their past
11:12 that would have contributed to heart disease.
11:14 Are you still doing those things, Jason?
11:15 No. No more. No.
11:17 How about you Will? A couple.
11:20 Now there's honesty. Okay, want to keep honest
11:23 but he--that was many thou, right?
11:25 No. All right, that's good
11:26 and of course we're doing the exercise
11:28 to help curb that, so.
11:30 Okay, lets bring arm across,
11:34 didn't mean to put you on the spot on Televisions
11:35 but that's way it goes.
11:37 Ten more seconds, one, two, three, four, five, six,
11:44 seven, eight, nine and ten, across the other way.
11:51 We don't want to under emphasize
11:52 the ability of muscles to help that venous blood flow
11:55 because those veins do have valves in them,
11:58 and the strong muscles will help,
12:00 that venous blood flow return.
12:02 Okay, five more seconds, four, three, two, one, good.
12:08 All right, take a deep breath
12:11 and out and in and out.
12:18 We're gonna change up a little bit here.
12:20 We're gonna go right into our abdominal training.
12:22 Okay, put your hands on your abdominal wall,
12:24 we're gonna crunch forward and lay back,
12:27 crunch forward, lay back.
12:30 As we go back, we're pressing into the chair,
12:32 as we crunch forward
12:34 we're pressing our lower back into the chair
12:36 and when we lay back
12:37 we're pushing our upper back into the chair.
12:40 This is gonna help simulate
12:41 both abdominal wall and the lower back.
12:46 I don't know if you have noticed it but often times,
12:49 when especially a man has had heart disease,
12:52 they also have this protrusion out in front of them
12:55 that is what they might call a beer belly
13:00 or what I like to call instead of six pack
13:03 the full keg and we don't want that.
13:06 Want to have a good fit trim abdominal wall
13:09 but that ample abdomen or that edacity
13:13 if you will is definitely seams to be a contributor
13:15 to a heart disease or at least there's a definite parallel
13:18 with those with large bdominal walls
13:21 and cardiovascular disease.
13:25 And we also have to remember
13:26 that if there's too much fat on the outside,
13:29 there's a pretty good chance of so much fat on the inside.
13:31 Let's keep going. Remember as we eat food,
13:36 the more fat we eat the more cholesterol
13:39 our body has to produce
13:40 because basically what cholesterol is doing is,
13:42 it's helping to emulsify the fats.
13:45 The cholesterol goes to the gall bladder
13:47 where it's converted into bio salts and bio acids
13:49 and there it sits like a soap dispenser
13:51 ready to score down its contents
13:53 when fats coming through.
13:54 And not having that cholesterol
13:56 to use for emulsification
13:58 would be like trying to wash your frying pan
14:00 which you cooked something in oil with just water,
14:03 you need that soap to emulsify.
14:05 Okay, let's do about ten more,
14:07 it's a nice comfortable exercise.
14:09 We can sit here and laugh for a while,
14:10 but we need to get on to other things,
14:12 there's three, four, five and I might add
14:17 do not use a rocking chair for this exercise,
14:20 seven, eight,
14:24 nine and ten, good.
14:28 Let's do some arm work,
14:29 you may put one arm down between our legs there,
14:32 put your elbow against your leg and let's curl up.
14:36 We do 15 repetitions, three, and four,
14:41 five, six, seven,
14:47 eight, nine, ten,
14:52 eleven, twelve, thirteen,
14:58 fourteen and fifteen.
15:01 Now switch over the other side and curl, curl.
15:10 Keep the wrist up, palm should be up.
15:13 Ten more, one, and two, three,
15:19 four, five, six, seven,
15:27 eight, nine and ten.
15:31 Let's do the triceps, gonna block now from here,
15:35 press the arm down, all the way down, back up.
15:40 It's four, five, six,
15:46 seven, eight, nine, ten,
15:53 eleven, twelve, thirteen,
15:59 fourteen and fifteen.
16:01 Good, switch. Press and press,
16:06 full range of motion.
16:09 Remember for those with heart disease,
16:11 do not want to strain extensively
16:14 just give yourself little resistance,
16:16 so you're doing the range of motion.
16:18 For those who do not have the heart disease
16:19 and still want to get real strong,
16:20 work out and give yourself a little more up a go.
16:26 Five more, one and two,
16:31 three, four and five.
16:35 Okay, let's just shake the arms out.
16:38 Okay, let's get a few more cleansing breaths here
16:40 into the nose out through the mouth.
16:44 Into the nose, out through the mouth one more time.
16:51 Okay, let's get up on the feet.
16:54 What I want you fellows to do
16:55 is to get into a squat position
16:58 and we're gonna squat down to the chair
17:00 and you gonna have your knees,
17:03 Your feet are too turn out little bit
17:05 and you're gonna make sure
17:06 your knees stay over your feet.
17:08 You gonna squat down to the chair
17:09 just barely touching it and come back up.
17:11 I am gonna go instruct as we go.
17:13 Okay, sit back to it, push your hips back
17:15 as we go down to it and back up again, good.
17:18 Now down and up.
17:21 Reason why we're using a chair here
17:23 just in case you start to feel too fatigue, you drop down.
17:26 We only gonna do about ten of them.
17:30 So I don't want to overdo on this one.
17:32 It's an excellent exercise to get lower body going.
17:40 Seven and eight and nine,
17:46 one more time, ten.
17:48 Okay, just relax for a moment.
17:50 Just take a few breaths in and out,
17:55 and in and out.
17:58 One more time, in and out.
18:02 What we're gonna do is we're gonna do one more set of that.
18:04 I want you to do ten times one more time.
18:06 Okay, cross your arms and squat down.
18:09 Jason, you'll be counting, make sure we do them. Okay go.
18:13 A set of repetition, this will be the second set of squats.
18:16 Repetition is the actual moment
18:18 so we're doing ten repetitions.
18:20 Usually we just do one set of something,
18:22 but this time we're doing second set,
18:24 because I want you to encourage
18:25 the development of legs
18:26 without putting the great stress on the heart, lungs,
18:30 because this is going to be a stressor,
18:32 but its also an excellent exercise overall.
18:34 Jason, how many have you done? It's nine and ten.
18:38 Okay, good. All right, have a seat back in the chair again.
18:44 Okay, let's-- we're gonna put
18:45 little more emphasis on the legs
18:47 Let's do a leg extension.
18:49 Just put the one leg out and up, and up, and up, and up.
18:57 You do 20 of them, six, seven,
19:01 eight, nine, ten,
19:05 eleven, twelve, thirteen, fourteen,
19:11 fifteen, sixteen, seventeen, eighteen,
19:16 two more, nineteen and twenty.
19:19 Switch, and up, and up, and up,
19:24 good keep going six, seven,
19:28 eight, nine, ten,
19:32 eleven, twelve, thirteen, fourteen,
19:37 fifteen, sixteen, seventeen, eighteen,
19:43 nineteen, one more, twenty.
19:44 Now we're gonna do ten with some resistance,
19:46 put the other foot across.
19:48 And ten of them, one, two, three,
19:52 four, five, six, seven,
19:57 eight, nine, ten.
20:01 Okay, switch over, up one, two, three,
20:06 four, five, six,
20:10 seven, eight, nine, and ten.
20:14 Let's do the hamstring, take the heel in, pull.
20:20 For ten count, three, four, five,
20:25 six, seven, eight, nine and ten.
20:30 Move it about six to eight inches pull,
20:32 one, two, three, four, five,
20:38 six, seven, eight, nine and ten.
20:43 Put the foot flat down, pull one, two,
20:47 three, four, five, six,
20:51 seven, eight, nine and ten.
20:55 Other side, pull, two, three, four, five,
21:02 six, seven, eight, nine and ten, six to eight inches.
21:08 Okay, two, three, four, five,
21:14 six, seven, eight, nine, ten.
21:19 Okay, pull one, two, three, four, five,
21:26 six, seven, eight, nine and ten.
21:31 Let's go back to left leg
21:32 and we gonna go through one more time,
21:33 two, three, four, five,
21:38 six, seven, eight, nine, and ten.
21:42 Okay, pull one, two, three, while you're doing this,
21:47 you want to make sure you're touching your hamstring,
21:49 so you getting a good contraction,
21:52 seven, eight, nine, and move again.
21:56 Pull, ten seconds, four, five,
22:01 six, seven, eight, nine, ten.
22:06 Right leg, pull, pull,
22:13 eight, nine, ten.
22:15 Move it about six to eight inches,
22:17 pull, three, four, five, six,
22:23 seven, eight, nine, ten and flat.
22:27 And pull, three, four, five,
22:33 six, seven, eight, nine and ten.
22:38 Let's sit on the edge of the chair,
22:40 we gonna put our feet down underneath this.
22:42 Okay, we're gonna push up on our toes and back down.
22:46 The calf muscles, often times been called the second heart
22:49 because it helps pump the blood
22:51 back up to venous blood flow.
22:54 So we're gonna do quite a few reps here.
22:57 I think we're on seven, eight, nine, ten.
23:02 We're gonna do fifty, Jason.
23:08 The leg muscles are specially,
23:09 things we want to have very strong and thick
23:12 because that's where the gravity
23:14 is gonna be the most resistant,
23:16 so we want to be able to have
23:17 good venous blood flow return to the heart.
23:20 And you want to make sure
23:21 you get lots of fresh fruits and vegetables
23:23 and really cut back on the fats and the sugar.
23:26 That's what killing people. Eating that refined food
23:29 ofen times is like a negative energy input.
23:32 Your eating food is actually starving your body of energy
23:35 instead of giving your body energy.
23:37 So you want to make sure the things
23:38 you put in your mouth are healthful.
23:39 I know a lot of times people will say,
23:41 "But I don't like healthy food."
23:43 That's because you've converted
23:44 your palate to liking unhealthy food.
23:46 You'll find that once you get on healthy food
23:48 that you don't miss the unhealthy food,
23:50 and if you have it again,
23:51 it actually doesn't taste near as good to you,
23:53 because you feel so good.
23:54 How many have you done? Okay, good.
23:57 All right, okay let's just put our foot down,
23:59 just kind of shake it out a little bit to the other side.
24:03 Okay, that blood circulating.
24:06 All right, lets get a few cleansing breaths.
24:11 And out and in and out,
24:16 one more time in and out.
24:20 Okay, let's grab our left knee and pull it towards our chest.
24:26 Hold that for ten more seconds,
24:28 one, two, three, four, five,
24:33 six, seven, eight, nine and ten.
24:38 Let's take the ankle now and pull it up towards you,
24:47 ten more seconds, one, two, three, four, five,
24:53 six, seven, eight, nine, ten, good.
24:59 Pull the other knee up, and hold it tight.
25:05 Ten more seconds, one, two,
25:08 three, four, five, six,
25:12 seven, eight, nine, ten.
25:16 Okay, and up, pull,
25:22 ten more seconds, one, two, three, four, five,
25:28 six, seven, eight, nine, ten, good.
25:33 All right, let's stand up
25:36 and we're gonna do some trunk rotation now.
25:39 Okay, let's turn, and turn, and turn,
25:46 and turn, good keep going. And ten more each way.
25:53 There's one, and two,
25:59 three, four,
26:05 five, six,
26:10 seven, and eight,
26:13 two more times, nine, last one and ten, good.
26:19 All right, fellows thanks a lot, well done.
26:24 Heart disease doesn't have to be the scary killer
26:26 that has been for so long.
26:28 In fact people like Nathan Pritikin
26:29 who have for so long trying to get people eat healthily
26:32 he was a living testament even in his death.
26:34 Where he'd showed that arteries
26:36 that were once blocked up were totally clean.
26:39 Unfortunately Nathan Pritikin
26:40 didn't have the whole of eternal glory,
26:42 he was not a Christian
26:43 and he died a very tragic death by taking his own life.
26:47 We can have not only the abundant health
26:50 that Nathan Pritikin has been trying
26:52 to promote for so many years,
26:53 we can also have that joy of eternal life
26:56 through our Lord and Savior.
26:57 And by having that personal walk in relationship,
27:00 we can have the joy that helps us out
27:02 because stress is a big killer.
27:04 And stress will take us down in that spiritual walk,
27:08 that first walk with God definitely helps
27:10 that along with getting into the regular exercise program.
27:13 That also will help reduce your stress.
27:16 And also while you exercise you're elevating
27:19 the high-density lipoproteins which are on the other end
27:22 of the metabolic spectrum of LDL cholesterol
27:25 which some call the bad cholesterol.
27:26 I don't call bad cholesterol
27:28 because if you don't have any LDL you will die.
27:30 But the HDL is on the other end of that
27:32 and it actually helps take fats and cholesterol
27:34 out of your blood stream.
27:36 And God designed us that way.
27:37 We have a healthy lifestyle and a healthy diet,
27:40 we can expect great things to happen
27:41 as we follow His natural remedies.
27:43 And also we want to remember,
27:44 we want to do it for the right reason.
27:46 Want to remember what Philippians 4:13 says,
27:48 "I can do all things through Christ who strengthens me."
27:51 God bless you and we hope to see you next time.


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Revised 2014-12-17