Participants: Jason Maxwell, Dick Nunez, William Brauer
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. |
Revised 2014-12-17