Participants: Dick Nunez, William Brauer, Rick Nunez
Series Code: BAS
Program Code: BAS000099
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve 00:06 your health. Be sure to consult your physician 00:10 before beginning any exercise program. 00:16 Cholesterol is something as mentioned quite frequently. 00:18 But, it's really misunderstood 00:19 is it a friend or a foe. Stay tune and find out 00:22 next on Body and Spirit. 00:54 Hello, I am Dick Nunez Exercise Physiologist and 00:56 Principle of Miracle Meadows in Mountain State Leadership 00:58 Academy in West Virginia. Welcome to Body and Spirit. 01:02 Today, we are gonna talk about cholesterol, 01:03 lot of people have a misunderstanding 01:05 about cholesterol, I hear the term quite frequently, 01:07 good and bad cholesterol The reality is I feel 01:10 there is no such thing as bad cholesterol. 01:12 If we didn't have any LDL cholesterol, 01:15 which is considered the bad cholesterol, 01:16 I think we've been in big trouble. HDL in the 01:18 other hand is considered the good cholesterol. 01:22 However, out there, there is a lot of misconceptions. 01:23 I remember one time going through a smorgasbord salad 01:27 bar and a couple of ladies were in front of me, 01:28 and one were saying don't eat those olives 01:30 they are very high in cholesterol 01:33 and I thought what should I do? 01:34 Try enlighten them or should I just leave 01:36 them in darkness. Well being Evangelist 01:38 who can Spirit, I decided I would enlighten like them, 01:40 I said excuse me ladies, but olives do not have 01:43 cholesterol, cholesterol is a fat soluble substance 01:46 produced by the liver. In sense olives have 01:48 no liver, obviously they could have no cholesterol. 01:50 Cholesterol is only an animal product. 01:52 The one lady just kind look at me with a stern stare 01:55 and went thank you. There is no appreciation 01:58 for my enlightenment of cholesterol. 02:00 Cholesterol is not an vegetarian food. 02:04 It's simply an animal product our body, however, does 02:06 produce cholesterol. We will talk little bit more 02:08 about that as we get into our program today. 02:11 I believe we are ready to get started 02:12 helping me out today will be Will and Rick, 02:14 who is also my son, they both are students 02:17 the Mountain State Leadership Academy. 02:21 Alright, we are gonna do a workout 02:22 that somewhat designed for people who do have 02:24 high cholesterol and we're just start by 02:26 loosening up little bit by turning 02:30 and we'll turn and turn and reach 02:34 and go up on the toe as you turn and reach 02:36 turn, turn, turn, turn, turn, good, keep going, 02:47 let's go ten more each way 1, 2, 3, 4, 5, 6, 7, 8, 03:08 two more 9 and 10, good. Alright, push your hands 03:16 in the middle press it tightly. 03:20 Now we gonna turn our hands facing out, we're gonna press 03:24 out draw back, press out, and draw back, good. 03:32 Let's keep going and people eat high fat food 03:35 it's a natural response to the body 03:38 to produce low density lipoproteins, 03:41 which then go into the gallbladder, where they are 03:43 converted into bile sauce and bile acids 03:45 and then they act as a soap dispenser 03:47 into the small intestine that's we break down fats. 03:52 So, it's part of our digestive process to produce 03:53 cholesterol, but we don't need to consume 03:55 any cholesterol. There is no recommended 03:58 dietary allowance for cholesterol. 04:00 We produce plenty with on our own. 04:03 Let's do five more and somebody ask what you do 04:06 if you have no gallbladder, whether the body is able to 04:08 adjust from that and the liver takes care of it all. 04:13 Now, we are gonna press down 04:16 press and press, there are certain foods you can eat 04:20 to help lower cholesterol ginseng, garlic, onions, 04:27 brewer's yeast all those have been found 04:30 to be helpful also lessen them and of course if one 04:35 would stop smoking that would help immensely 04:38 although diet per se, it doesn't really change the 04:42 HDL ratio, it does help lower the total cholesterol. 04:49 Okay, let's go up, up, up, and up, up, 05:05 let's go ten more, up, up and up, and up, up, four more 05:24 and two more and squeeze your hands together, 05:31 squeeze hard, squeeze hard, ten more seconds, 1. 2, 05:37 3, 4, 5, 6, 7, 8, 9, 10, good. 05:46 Down to relax, put it stretch back 05:52 should be point to your chest as you stretch. 05:56 Now bring it crossed and pull and reach back again 06:09 and bring it across, good. Alright relax. 06:19 We'll take a stance here, we are gonna put 06:21 the left foot on in front of this 06:23 bend your knee slightly reach out grab and 06:26 hold your wrist and you are gonna act like your sowing 06:29 and pull back, use your own body with your resistance 06:34 wanted 20 of those. People also have a 06:38 misconception that by exercising 06:43 they are gonna lower their total cholesterol level 06:44 and exercise per se is not that effective 06:47 in lowering total cholesterol, 06:49 but will help raise the HDL cholesterol, 06:52 which is on the other end of the metabolic spectrum 06:55 of LDL cholesterol because this is actually taking 06:58 fat deposits and cholesterol out of the arteries 07:00 and taking it out of the body. 07:02 That's why it gets it's reputation as being 07:03 good cholesterol. How many around? 07:06 That's 20, okay and switch sides and 07:11 pull and pull, pull focus on using your upper back 07:18 as you do this for your scapular end 07:21 back out again. Also eating lot of fibers 07:26 been found to be helpful lowering cholesterol 07:30 as we lot of fiber to plant sterols are similar in 07:33 chemical structure to cholesterol 07:35 and when it gets down to large intestine 07:37 and so the cholesterol being reabsorbed to the 07:39 large intestine the plant sterols block that 07:44 and of course high fiber takes fats out 07:45 what we around, good. Okay, let's reach out 07:50 and pull back and out and back out, and back 07:55 think about squeezing the shoulder blades together 07:57 again, pull and pull and pull and pull ten 08:06 more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 08:25 Alright, let's put the arm up over the heads, 08:26 stretch your latissimus. It was also found 08:33 through the <8:31> say the people 08:34 with cholesterol levels under a 150 08:37 they haven't found any coronary disease with them 08:39 yet as far as dying with the heart attack. 08:43 Right switch, also we find a typical person 08:46 on a regular American diet will have like a 56 percent 08:48 chance of having cardiovascular disease 08:51 or if they go to an overactive or 08:53 drops down to 39 percent if we become a total vegetarian 08:56 it drops down to 14 percent, chance is still there, 08:59 but much, much less. Alright, relax 09:04 we'll do some shoulder work bring our hands up, 09:07 we are gonna just alternate the press type motion 09:18 and we are gonna do 20 more, it's 1, 2, 3, 09:24 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 09:47 18, two more, 19, one more time and 20, good. 09:53 Alright, we are gonna just raise arms out 09:55 to the front and down up and down, up and down 10:01 up and down, up and down up and down, up and down 10:09 up down, ten more up down, up down 10:16 up down, up down, up down, up down, 10:22 five more, up down, up three, up four, last one 10:30 up and down up to the chin and down, up and down, 10:37 up and down, up down, up down, up down, 10:49 up down, up down, ten more up down, up down, up down, 11:02 up down, up down, five more, it's 1, 2, 3, 4, 11:12 and 5, good. Shake it out take a couple of breaths in 11:20 and out, in and out, one more time in and out. Good. 11:30 Stretch your shoulder by bringing one arm across 11:32 and grab behind the elbow. Rick step up just little bit, 11:35 there you go, hold it ten more seconds 11:45 5, 4, 3, 2, 1, okay switch it over. 11:55 Hold it 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 12:07 and 10. Alright, just grab palm up, 12:13 let's do some curls, up and down, up and down, good, 12:22 and do 25 of those you find that if you get on a 12:30 high fiber diet starting you have a lot of fresh 12:32 fruits and vegetables you can see great things happen. 12:35 I've seen many people who are taking cholesterol medication 12:39 or getting anywhere and they want to change 12:41 their diet they saw tremendous drop 12:42 in cholesterol. I've seen cholesterol drops 12:45 from 200 points in just two weeks of time period. So, 12:47 you can really reverse around if you just take proper care. 12:51 Where we at around? 17, okay, 18, seven more, 1, 2, 3, 13:00 4, 5, 6, and 7, good switch sides 13:09 and curl, curl of a way down up and up and up, 6, 7, 13:21 8, 9, 10, 11, 12, 13, 14, 15, and ten more 13:35 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 13:53 Back to right arm again we are gonna take ours 13:55 and block this way and we are gonna push out 13:58 we are gonna pull it back in, 14:01 so out away from us and back in, 14:04 out away and back in, again we are gonna do 25 14:10 it's 5, 6, 7, 8, 9, 10, hooks us on the triceps 14:23 back the arm it's 12, 13, 14, 15, last ten 14:32 1, 2, 3, 4, push away 5, 6, 7, 8, 9, and 10. 14:49 Alright, other side and push away 14:54 push away here we go good, more 7, 8, 9, 15:08 10, 11, 12, 13, good, 14, 15, ten more 1, 2, 3, 15:24 4, 5, 6, 7, 8, two more, 9, and 10, shake it out. 15:39 let's get some good breaths in into the nose 15:43 and out, in and out, in and out, one more time 15:52 in and out. Alright let's look up to the ceiling 15:57 and back down, up and down, up and down, up down, 16:07 up down, ten more, up 1, and 2, and 3, 4, 5, 6, 7, 8, 16:27 9 and 10 side to side, 3, 4, more 15, 5, 6, 7, 8, 16:47 9, 10, 11, 12, 13, 14, and 15, turn your head this side 17:04 turn back, turn, turn, turn, turn, seven more, 17:13 it's 1 and 2, 3, 4, 5, 6, and 7, good. 17:32 We're gonna on to some squats for leg workout, 17:35 we do squats, it's extremely important 17:36 to have proper form when a cross arms 17:39 cross your chest. In the first movement, 17:41 when we squat is to push our hips back 17:43 we do not want to jerk our knees over 17:46 or feet we want to keep them right over the feet 17:50 not out front at all. When we squat down 17:52 we sit back into the squat 17:54 utilizing the gluteus maximus 17:55 which is your buttocks and also your back of your legs. 17:59 So, when we do some squads, 18:00 we are not gonna go real deep on these, 18:02 but this is a good overall stimulator 18:03 for somebody who has been having cholesterol 18:05 problems, getting strong legs would be very helpful 18:08 in your aerobic and also the energy demand that 18:11 creates upon that will be driving glucose 18:14 into the cells, does helping to stimulate 18:15 the production of more ATP, which is our basic 18:20 fuel source from fatty acids as well. 18:24 Right towards cross and squat down 18:27 and up, pushing hips back keeping the knees over 18:32 the feet and we are gonna do a high reputation count, 18:35 but we are not gonna be doing on the great intensity. 18:39 But even still for somebody you hasn't doing these 18:42 it has a high potential for soreness. 18:45 So you want to be careful, if you need to stop that's fine 18:51 take it your own phase, it's 10 we are gonna 18:54 do 30 more, the chest up, head should be up 19:02 good, hips back. This is one of the best 19:08 metabolic stimulating exercises you can do. 19:12 This takes a lot of air on a hard action and 19:20 it's working the biggest muscle groups of the body. 19:23 That 21, yeah, 22, why I'm not convinced you 19:31 knew for sure, and 5, 6, 7, 28, 29, 30, ten more 19:44 1, 2, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 20:04 Alright, now from standing position we are gonna 20:06 kick the leg back and back and back, back, back, we 20:13 are doing 20, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 20:31 18, 19, 20 just go the front up and up and up and up, 20:43 up keep leg straight, up up, up, up, up, ten more, 20:52 1, 2, 3, 4, 5, keep leg Straight 7, 8, 9, 10. 21:06 Other side back, back, back, back, back, back, 21:14 back, back, back, back, 11, 12, 13, 14, 15, 16, 21:29 17, 18, 19, 20, to the front up, up, up, up, up, 21:41 leg straight, and up and up, and up 10 more 1, 2, 3, 21:52 4, 5, 6, 7, 8, 9, 10, hey standing still, 22:03 scute up just a bit I've just giving you 22:05 some little more room, out to the side 22:08 and up and up, up, up, up, up, up, up 9, 10, ten more 22:19 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, switch sides, 22:33 up and up, up, up, up, up, up, up, up, up, ten more, 22:46 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 23:01 Now we are gonna step out to side 23:04 and stretch down, rotate over and back over and over 23:11 good keep going switch, switch, ten more each way 23:19 it's 1 and 2, 3, and 4, 5, and 6, 7, and 8, 23:37 two more 9, and 10, good. Alright, let's get couple 23:45 of breaths and out, in and out one more time, in and out. 23:58 Let's step back push the heel over the ground 24:01 push up on the toe and then down 24:04 up down, up down, up down, up down, up down, let's go 24:18 ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 24:35 Switch over press, press focus on your calf stretch 24:45 down all the way down, so heel touches each time 24:48 5, 6, 7, 8, 9, 10, ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 25:10 and 10, good. Hands behind the back 25:15 contract your abdomen bend over up, 25:18 lay back, contract your abs over up and back contract 25:27 Over, up and back, contract Over, up and back, contract 25:34 Over, up and back, over up and back, 25:48 up and back contract over, up and back keep going 25:57 good ten more, it's 1, flex the abs each time good, 26:06 five more, there is 1, and 2, and 3, 2 more, 4 and 5, 26:26 good. Turn, turn, turn, turn, 10 more each way. 26:43 It's 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 27:06 Alright fellows thanks well done. 27:11 Cholesterol doesn't have to terrify you, 27:13 it isn't the bad thing, it's what the body produces 27:15 naturally, it's how God made us. If somebody 27:17 has blood pressure, high blood 27:20 pressure isn't the good thing, but you still 27:21 need blood pressure, you still need glucose, 27:23 although too much glucose isn't good. 27:25 So, if you have cholesterol you have to have that, 27:28 it's part of the metabolic makeup of the body. 27:30 If you have too much cholesterol though it can 27:32 start causing problems. Watch your diet, eat lot 27:35 of fruits and vegetables, cut down on the animal products, 27:38 regular exercise, drink a lot of water 27:41 and get sunshine, sunshine actually converts cholesterol 27:44 into vitamin D and also remember do it for the 27:47 right reason. Philippines 4:13 says, 27:49 I can do all things through Christ, who strengthens me. 27:53 God bless you, keep exercising, 27:54 hope to see you next time. |
Revised 2014-12-17