Participants: Dick Nunez, Andrew Hard, Jason Maxwell
Series Code: BAS
Program Code: BAS000111
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00:01 The following program is designed to
00:03 demonstrate simple workouts that you can 00:05 use to improve your health. Be sure to 00:08 consult your physician before beginning any 00:11 exercise program. Your immune system is 00:15 the key to good health. Exercise can positively 00:18 affect that. Find out how, next on Body and Spirit. 00:51 Hello, I am Dick Nunez, 00:53 Exercise Physiologist and 00:54 Principal of Miracle Meadows and Mountain 00:55 State Leadership Academy. Welcome to 00:56 Body and Spirit. During my career as Wellness 00:59 Director at the Black Hills Health and 01:00 Education Center, so a lot of people come out 01:02 with various disorders. Some of them came out 01:05 with autoimmune deficiencies, others who 01:07 had hypersensitivity, anything they would 01:09 smell would cause problems. Basically 01:12 what we're looking at is immune system 01:13 problems, when too much is affecting us, 01:15 then we've an overspill of our immune response 01:18 and we have like allergy responses. I had 01:20 an young man who spent $20,000 trying to 01:23 do everything he could get so he could just 01:25 breathe properly again, without being so 01:27 sensitive with everything you smell. I 01:28 offered him a deal to come out to the Black 01:30 Hills and actually gave him a guarantee that if 01:33 we didn't help him that he wouldn't have to pay 01:34 the full amount. Well, he gladly paid the full 01:37 amount; he just didn't want to waste any more 01:39 money that he had spent so much on the 01:42 condition that was getting no better. But by 01:44 a proper lifestyle, getting into regular 01:45 exercise and getting a healthy diet he was able 01:49 to totally reverse himself. Exercise can 01:51 be a big key as it stimulates endorphins, 01:53 which really also stimulates your immune 01:56 system and the natural killer cells. So, we're 01:58 going to get in a good workout right now. 01:59 Helping me out today will be Andrew and 02:01 Jason, both of them are students at the 02:03 Mountain State Leadership Academy. 02:04 Thank you, Andrew. And, I believe we're 02:10 ready to get going. Let's start with some arm 02:12 circles. Up and around and let's go about ten 02:19 more, we don't wanna strain on these, we're 02:24 simply just getting loosened up, it's four, 02:27 five, six, seven, eight, nine, ten. Let's go the 02:36 other way, up and around. I'm not much of 02:42 a swimmer, but I can handle this. Five, six, 02:46 seven, eight, nine, ten. Good, alright hit the 02:52 deck, we're gonna do some pushups, good 02:54 way to start out our workout, if you could 02:57 do on a gym at home, you can do them off 02:58 your knees, you could do them against the 02:59 wall. Let's go ahead and just do some regular 03:01 pushups. No, you don't get to your use knees 03:03 Andrew. Alright go, good, just try and do 30 03:07 of them, three, four, five, six, seven, eight, 03:14 nine, ten, eleven, twelve, thirteen, 03:20 fourteen, fifteen, sixteen, seventeen, 03:24 eighteen, nineteen, twenty. One, two, three, 03:31 four, five, six, seven, eight, nine, go down 03:38 whole for ten. One, two, three, four, five, six, 03:44 seven, eight, nine, pushup, excellent, 03:48 alright. That feel good. Yeah. 03:52 Alright, already energized, put our 03:54 hands behind the head. I got energized just 03:57 watching you. Stretch back, get some nice 04:02 breathes as you do it, as you can hear there are a 04:05 little bit winded already. Pushups are an 04:09 excellent exercise that you take a lot out of, 04:11 five more seconds, four, three, two, one. Bring it 04:17 across, pull your shoulders blades out 04:19 and pull, good. And, ten more seconds, 1, 2, 3, 4, 04:31 5, 6, 7, 8, 9, and 10. Andrew, could you get 04:37 the towels for us please. Sure. 04:39 Thank you, I want you guys just to lay down 04:48 on your back so you head up this way. Take 04:55 your towel like you grab at both ends here 04:58 and bring it up, straight, now bring it back 05:01 behind your head. Now pull it up slowly, all the 05:05 way down to your waist. Okay 05:07 going to go a little faster Jason, good on to 05:09 the waist and back. And all the way back behind 05:14 you and pull. This exercise will help 05:18 latissimus dorsi area and the major muscles 05:21 up in the upper back, like the rhomboids, 05:23 your chest muscles. the interspinous, 05:25 supraspinous, all those good things we deal 05:27 with on a regular basis here on Body and 05:29 Spirit. So, actually it's helping your rotator 05:32 cuff muscles and you see they're doing the 05:34 shoulder rotation while they do this. You guys 05:40 wanna focus on pulling your scapula out, as you 05:42 do each movement of the exercise. 05:44 good. And back and pull, good. How 05:57 you doing Andrew? Doing good. 05:59 Jason, okay? Great. 06:01 Ten more, excellent you guys are looking great. 06:05 There is one, steady move. Also exercise 06:14 gives us this feeling of well being. I remember 06:17 so well the story of a lady who is dying with 06:19 terminal cancer in the hospital. And, she had 06:21 her family bring all the old Laurel and Hardy 06:23 and Abbott and Costello movies they could find. 06:25 While everybody else was on the floor 06:27 depressed and dying. She actually laughed 06:29 her way out of the hospital, she got better. 06:31 So, people can do so much with their 06:34 immune response by simply having a 06:36 different outlook in life. Exercise will help that 06:39 and the stimulation of the endorphins through 06:41 exercise is a very valuable tool when it 06:44 comes to having a healthy immune system. 06:46 Also exercise gives us hope, if we have no 06:49 hope our immune response is definitely 06:51 down. How are we doing? How many more 06:53 we got? This is number 9. 06:54 Good, one more time, pull, excellent. Good 07:01 job, by the feet, I will take your towels. Put an 07:07 arm up over your head and stretch, good. And 07:16 hold it for ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 07:26 10. Switch over, you wanna pull steady, do 07:30 not try and rep on it or try and force it go 07:33 beyond, will be a normal range of motion. 07:36 Ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 07:47 10. Here you go, here is your towel back. We're 07:52 gonna do a sequence of fifteens here. We're 07:54 gonna take our towel; take it like your 07:56 grabbing the end of a baseball bat, hard on the 07:58 knob. Its very limp bat, we won't be able to do 08:00 much with it. But it will work well for us. What 08:04 we're gonna do is bend way over and gonna 08:07 raise up. We're gonna do that 15 times, okay 08:09 hold on just a second before we get going, 08:10 we're gonna do 15 like that. We're gonna come 08:12 up and we're gonna 15 like that and when we're 08:15 gonna come to the front and do 15 like that. 08:17 Okay, got it, let's go for it. You guys work hard 08:22 I'll watch, make sure you're doing it right, 08:25 good. Focus on your shoulders as you're 08:27 doing it. This is going to hit all the aspects of 08:30 the deltoid, which goes three different 08:32 directions you have your posterior fibers, 08:34 which you're doing right now then we go 08:36 into the medial fibers, which are right on the 08:38 outside and then finally into the anterior fibers, 08:41 the ones in a front. Good, this will take a 08:45 couple of moments, but this is an excellent 08:47 exercise for anybody who needs to stimulate 08:49 their shoulders and get stronger to that area, 08:52 okay, go out to the side. Using your towel the 09:00 harder you pull the more resistance you're 09:02 gonna get. So, you can make this a very, very 09:04 difficult exercise. You don't wanna just go 09:06 through the motions. Too often people will 09:09 come and do a program like this. They will just 09:11 easily go through the motion and you can do 09:15 that and it will still give you some benefits. But 09:16 not nearly as much as we actually put 09:17 something into it. Truly life is about that, the 09:19 more you put into it; more you get out of 09:21 them, good. Doing alright Jason? 09:24 Yeah. Good. Are you able to 09:28 feel those? Yeah. Do the front, good job. 09:34 That last batch can be real killer. Excellent 09:40 good job Andrew. You guys are doing great. I 09:51 think we got about five more right. 1, 2, 3, 4, 10:01 and 5. What's next Jason? Other side. 10:05 Other side, you got it. Okay, get your baseball 10:07 bat again, it's very important to get your 10:10 hand on the proper position there, start it 10:12 out. Okay, Jason we wanna get our, 10:14 remember we're taking our baseball bat. There 10:16 we go. I would defy Mark McGwire or 10:25 Barry Bonds, Sammy Sosa anybody who hit 10:27 out of park with this bat. Good, focus on 10:36 what you're working. Should be thinking 10:38 about the posterior deltoid, each repetition. 10:40 Good job, okay out to the side. Also we 10:52 always wanna remember the affect, 10:54 let's go more. There you go Jason. The affect 10:57 that sugar plays on the immune system, 11:00 we've a lot of sugar it definitely knocks down 11:02 it's ability to handle bacteria and also when 11:06 we get a lot of blood fat or eat a lot of fat foods. 11:08 We slow our circulation down. Anytime we 11:12 slow our circulation down we're also 11:13 slowing down our immune response. In 11:16 fact when you eat fat 60% of all fat bypasses 11:20 the liver and goes to the lymphatic system, 11:22 which is a slower system. Let's go out to 11:25 the front. And a lot of exercise program is 11:28 especially re-bound to resist all forth, try and 11:30 promote lymphatic flow through their 11:32 rebounding exercise, because you're trying 11:34 stimulate that action, but fat will actually 11:37 slow that down even more, but when you get 11:39 into any type of exercise. We're gonna 11:41 do this is a rebounding or jogging or 11:42 swimming, we're doing our resistance work, 11:44 lymphatic flow is gonna be stimulated. Good, 11:47 keep going. How many we're on Andrew? 11:50 Eleven. Four more, 1, and 2, 11:55 and 3, and 4. Good job, I will hold your towels 12:00 got a pretty good training affect on that 12:09 one. Yes. Just think about it, your 12:12 white blood cells are just jumping with joy 12:13 right now as they're racing through your 12:15 body, from where something I can god loves. 12:18 Keep going, five more, 1, 2, 3, 4, 5. 12:26 Good. And one of the best things you can do 12:28 for your immune system. You know what 12:30 it is Andrew? No. Hot and cold shower. 12:33 Whenever you take a hot shower get yourself 12:35 nice and tossy and then blasting on cold. Now, I 12:39 will tell you what, it will wake you up. It 12:42 will wake you up and bring you back to life, if 12:43 you do that about three times, it'll just give you 12:45 this awesome glow and really helps your 12:47 immune response. That sound like fun Jason? 12:49 Sure. Okay, we'll try. Okay 12:52 relax. Some people, I had knew one fellow 12:56 who is really into the lifestyle, he thought he 12:59 would share with his wife the joys of contrast 13:02 showers. So, he had totally get in there and 13:04 get a nice hot shower and when she did and 13:06 he took a bucket of ice and she didn't even 13:08 know he was coming with a bucket of ice 13:10 water and he dumped it over the top of the 13:12 shower, right on top of her and that didn't go 13:14 too well, but it certainly was one way of 13:16 introducing her to hot and cold treatments 13:18 Alright, take your towel again. Let's drape it 13:22 over the thumb side, we're gonna start your 13:25 curls. Okay, let's do twenty of those, make 13:30 yourself work. Good, keep it slow 8, 9, 10. 13:45 Ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Good 14:06 switch sides. Okay, let's go, way down with it, 14:13 all the way down, excellent and way down 14:17 reach, reach way down Jason. Good, you 14:25 wanna keep that palm up the whole time as 14:27 you're squeezing your bicep. Good, is that ten 14:34 Andrew? Thirteen. Okay, 14, 15, 16, 17, 14:42 18, 19, and 20. Alright, now we're gonna take it 14:50 like this. And we will bring the other hand up 14:53 and grab it here, and take it up over your 14:55 head, pull it down and push all the way up. 14:58 Down and all the way up. Down and all the 15:02 way up. Good, keep going, extend your arm 15:06 out. Good, excellent Jason, good job. 15:11 Twenty of them, should be feeling this in the 15:20 tricep area. Right down and through here, you're 15:23 feeling it there Jason? Yeah. 15:24 Good. Where are we at Andrew? 16. 15:32 17, 18, two more and 19 and 20, good. Switch 15:41 sides, okay, now grab it like this and over, pull 15:47 ups. I think I did that one, there we go. We're 15:51 gonna go top then. Good, good. Here 16:02 Jason, I think we got hands on there. We did. 16:04 Okay, put that and over and then pull it over 16:08 here and then out. That's why we were 16:15 lost. Okay, good keep going. Andrew, your 16:29 really going after it, that's great. Twenty, 16:36 that's right. Okay, good job let me have your 16:40 towels. Alright, let's take a few breathes in 16:44 and out and in and out, two more, in and out, 16:55 and in and out. Good job, okay, what I want 17:02 you to do is put your hand on side of your 17:03 head and we're gonna do some neck exercise, 17:06 back and forth. That should be ten. And, just 17:13 keep it going. Try and give yourself resistance 17:16 when you go through that range of motion. 17:17 Good, keep it up and keep your body in one 17:29 position. There you go, just your neck, good. 17:32 It's a little bit awkward, but still you'll get a 17:37 good training affect there. How many is 17:39 that, Andrew? Seventeen. Okay, switch sides. Put 17:41 your hand on the other side of your head. Try 17:45 to go from ear-to-ear. So, we want to get over 17:48 more, there we go. That's better, good. 17:53 Excellent, okay, let's keep the shoulder 17:58 squared up, just your neck. Good, excellent. 18:04 Alright, now we're gonna put your hands 18:14 behind your head, look up, back down, up, and 18:21 down, good, up and down, it's four and 18:27 down, five, down, six down, seven down, 18:36 eight down, two more, up down, up down. 18:45 Great, let's turn our head to the side. And 18:49 turn, and turn, and turn, and turn, we do five 18:59 more each way, there is one, and two, and three, 19:09 four, and five. Good, alright hands on your 19:16 hips, lunges, step out and back, good, switch 19:22 and we do twenty on each leg, there's two, 19:28 and three, not too fast, 4, 5, 6, 7, 8, 9, good, 19:58 half way there. It's 1, 2, 3, and 4, 5. Five more 20:21 times, 6, 7, 8, and 9, last one coming up and 10. 20:41 Good job, alright, on your hands and knees. 20:46 Put your left leg out straight, raise it up and 20:51 down and up and down, keep it straight, up, 20:55 down, there is 4 and 5 and 6, 7, 8, 9, 10. Ten 21:11 more, 1, 2 and 3, 4, 5, 6, 7, 8, 9, put your leg up. 21:30 Now, flex your hamstring, curl it back, 21:32 bend your, flex your leg, there you go, flex 21:37 your knee, good and out and curl, good and out, 21:42 and curl and out, curl and out curl and out 21:49 curl and out and 7 and 8, 9. Ten more, 1, 2, 3, 22:06 4, 5, 6, 7 good 8, two more, 9, and 10. Other 22:22 side, start with the straight leg raises, up 22:25 and down, up, down, up, down, up, down, up, 22:33 down, up, down, up, down, up, down, up, 22:41 down, up, down, up and down, up, down, 12, 13, 22:48 14, good, 15, 16, should be feeling this in your 22:54 gluteus, 17, 18, 19, 20. Hold it up, flex, and out 23:02 and flex and out, flex and out, flex, out, flex, 23:11 out, flex, out there is seven, and eight, nine, 23:18 ten. Ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 23:39 Good, lay on your side, get a hold of your 23:42 ankle, stretch your quadriceps, good, good, 23:47 good, we wanna hold the steady pull, don't 23:50 wanna wrench on it, ballistically pull it, you 23:54 wanna have a steady smooth pull and more 23:56 flex you become the more range of motion 23:58 you'll be able to get. So, hold that for ten more 24:00 seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, roll over. And, 24:19 pull, pull, pull, ten more seconds, 1, 2, 3, 4, 5, 6, 24:33 7, 8, 9, 10. Lay on your back, pull your knee up 24:41 to your chest, pull it and hold for ten more 24:48 seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 and up, 24:59 straight up, grab behind your knee, pull back, 25:03 and hold, good job Andrew, good Jason. 25:08 Ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 25:20 Switch, pull your knee up to your chest and 25:25 hold, for ten more seconds, 1, 2, 3, 4, 5, 6, 25:35 7, 8, 9, and 10. Straight up, pull back, pull, 25:44 good, good, good, hold steady, for ten more 1, 25:51 2, 3, 4, 5, 6, 7, 8, 9, and on your feet. Hands 26:03 behind the back, let's contract the abdomen, 26:06 bend over up and lay back, contract, over up 26:13 and back, contract, over up and back, over up 26:20 and back, contract, over up and back. Ten more, 26:26 there is 1, and 2, 3, 4, 5, 6, 7, 8, 9, and 10. Good, 26:57 now we're gonna do a few trunk turns to cool 27:01 down, good. So, five more each way, here is 27:08 1, 2, 3, 4, and 5. Good, alright guys thanks a 27:20 lot. A healthy immune 27:23 system isn't that far away. If you do the 27:25 contrast showers like we mentioned, have a 27:27 healthy diet, get a lot of fresh air, get some 27:30 sunshine and most of all get regular exercise. By 27:33 doing that you will stimulate your body's 27:36 own ability to fight out diseases and just give 27:39 you a better feeling of overall well being. But 27:41 remember, do it for the right reason, do it for 27:44 the glory of God. Claim the promise of 27:46 Philippines 4:13, which says, I can do all things 27:49 through Christ, who strengthens me. God 27:51 bless you, happy exercise. We look 27:53 forward to seeing you next time. |
Revised 2014-12-17