Body and Spirit

Immune System

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Andrew Hard, Jason Maxwell

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Series Code: BAS

Program Code: BAS000111


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.


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Revised 2014-12-17