Participants: Dick Nunez (Host), Alex Hinez, Jane Baker
Series Code: BAS
Program Code: BAS000139
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:06 to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 One of the most beneficial yet misunderstood 00:16 aspects of exercise is rest. 00:19 Wanna know more, 00:20 stay tuned next with Body and Spirit. 00:48 Hello, I am Dick Nunez, Wellness Director of 00:50 the Black Hills Health and Education Center. 00:52 Welcome to Body and Spirit. 00:54 Lot of people spend hours upon hours, 00:57 trying to get healthy. 00:58 I remember at a time in my life 01:00 I used to spend seven days a week, 01:01 four hours a day training and workouts with such 01:04 notables as Arnold Schwarzenegger, 01:05 before he became governor of California 01:08 and during that time. 01:09 I discovered a lot of things along the way. 01:11 One of them was if you give rest, 01:13 you actually make more benefit. 01:14 Too often on Friday nights, 01:16 when I was in college, my friends 01:18 would be pumping up weights. 01:19 Because they want to look good 01:20 for the weekend and I said, this is ridiculous. 01:23 'Cause you're actually gonna look smaller, 01:24 when you go out. Because physiologically, 01:26 once you pump a muscle up, 01:27 it actually goes down a little bit 01:29 and doesn't regain it's size until after you go 01:31 through the rest and recovery phase. 01:33 So, rest is very important 01:35 and yet if you ask people to find rest. 01:37 They don't know what to do, 01:39 they think maybe lying around, 01:41 doing nothing is rest and actually it's not. 01:43 So, we're gonna talk more about 01:44 as we get into our workout, 01:46 so I really think we should get started right now 01:48 and helping me out today will be Alex Hines, 01:51 a physical therapist from Wenatchee, Washington 01:54 and Janie Baker, a physical education 01:56 teacher from Inverness, Florida. 01:59 Okay, well let's get warmed up. 02:02 We're gonna bring our arms up 02:04 and bring it back and stretch 02:06 and then let it come down 02:09 and we're gonna come up, way up, 02:12 stretch it back and then bring it around. 02:16 And up, way up, bring it around 02:19 and come down and up, 02:22 bring it around and down. Let's go the other way now, 02:27 up, okay down and back up and around and way up, 02:34 bring it down. Way up, bring it down, let's do two more, 02:39 way up and bring it down, one more time, way up 02:45 and bring it down. Okay, 02:47 gonna squeeze the hands tight, 02:50 push hard and cross over and cross over, 02:54 while you're doing that. You wanna keep your 02:57 torso stationary and just use your chest, 03:00 okay so we go back and forth. Alright, 03:05 Alex, I know you found in your career that 03:07 probably one of the best ways 03:09 to get a muscle to relax is to work it right. 03:12 Right. And so that's what we're gonna do right now, 03:14 we're gonna help us relax and to get rest. 03:16 But before we do that, we have to get some exercise 03:19 and in fact often times people find 03:21 that they rest really well once 03:23 they get into a regular exercise program. 03:25 And they say look I can hardly sleep as it is, 03:27 I don't need to make myself more tired. 03:29 But when they start exercising, 03:30 they actually find they rest more effectively. 03:33 I haven't forgotten about you Janie, 03:35 okay, let's turn it and let's push out now 03:39 and let's do it this way and push way out 03:43 and push. Give me 20 of those, 03:45 push hard the whole time. If I needed to come over 03:49 and try and pull your hands up hard, 03:50 I shouldn't be able to do it. 03:51 So, push out good, 03:53 squeeze the chest as you're doing it. 03:56 In order to get rest, 03:58 we need to get our pulse rate 04:00 below 50 percent or maximum 04:02 and what is maximum. Every year of your life, 04:05 where we're at? Fourteen. Okay, 04:08 every year of year life, your heart becomes less 04:11 perceptive to the chemicals. 04:13 It's stimulated to be fast. 04:14 So at birth you have a maximum heart rate of 220 04:17 and every year of your life it goes down one beat, 04:20 so if you're 40, it goes down to a 180 04:24 and how old are you Janie? Oh! 04:25 Forget it, I forgot. No, no say it. 04:29 You can trick people into saying things, 04:31 I get away with asking women how much they're weigh 04:33 and how old are they are, all sorts of questions. 04:35 But anyhow the older you get, it goes once. 04:38 So, by the time you're 60, your maximum heart rate 04:41 is down to 160 and we'll talk more about that 04:43 as we keep going into our program, 04:45 but let's stretch a little bit. 04:46 Put your hands behind the head, lay back, 04:48 push your elbows back. Stretch the chest, 04:52 now bring it across 04:53 and pull your shoulder blades apart 04:58 and again, let's go up. 05:01 Push the elbows back and bring it across 05:09 and pull your shoulder blades apart. 05:12 Is this part of the four hugs a day process. 05:16 Hold it, hold it, okay, let's get the towels there Alex 05:20 and we're gonna do some exercise on 05:23 the floor for the upper back. 05:25 So, here is yours Janie and here's yours Alex. 05:29 Okay, go and lay on your backs there, 05:34 I need to think of a practical use for mine here. 05:38 Alright, put the arms up, okay we're gonna go back 05:43 and do a pull over type motion. 05:45 Keep pulling their towel up hard as you come up now, 05:48 okay and let's go back and bring it up. 05:55 Okay, I want us to do 30 of those, 05:56 let's try and get even phase there. 05:58 Keep it controlled; bring it over, good and back. 06:05 So, what we find then when we look for 06:07 training aerobically. We want to go 220 06:10 minus our age and then 70 to 80 of percent of that. 06:13 So, if you're 40 years old, 06:15 your maximum heart rate is 180. 06:16 That means 80 percent would be 144 06:19 and 70 percent be 126 and that would be 06:22 your training weight for a 20 to 30 minute time period, 06:24 now that's training aerobically. 06:26 Now, if you wanna get rest. We go to 50 percent, 06:29 so 50 percent of 180 is 90. 06:32 Well, that means, we can get our pulse rate below 90, 06:35 to get resting. Now, if you're a couch potato 06:38 that likes to watch football. 06:41 Have you ever met a man who likes 06:42 to watch football Janie? Yes. 06:43 Okay, you have, okay, 06:45 I understand there's a few out there 06:47 and they lay around watching their, 06:49 their team play football 06:51 and they can go through a lot of stress watching that. 06:53 How many have we done? We're only at fourteen 06:55 Okay, good, good, then I can keep talking then. 06:59 So, when somebody is lying around, 07:01 just watching football all day. 07:03 They're, they're going through a whole 07:04 realm of emotions if they're team wins 07:07 they feel good. If they feel bad 07:08 or they lose they feel bad and that can waver back 07:12 and forth all throughout the three hours 07:14 that those guys who are out there exercising. 07:16 While somebody is just lying around watching 07:18 and the other problem Alex is what type of food 07:20 do they wanna eat while they're 07:21 watching the football game. 07:22 Are they looking for apples and broccoli 07:24 and cauliflower and all that. 07:25 No, they're calling for beer and potato chips 07:29 and all sorts of garbage that's gonna 07:31 make our heart rate go faster. 07:34 How many we're at now Janie? 07:37 Twenty three. Okay, good, 07:39 you're looking great though, good form. 07:42 Keep going and what happens 07:44 when you eat this type of food 07:46 it stimulate your heart rate 07:47 and if we're trying to get our heart rate down 07:49 to get to rest and you're watching the football 07:51 in fact have you ever heard somebody say 07:53 after they watch a sporting event. 07:54 They go well, I'm exhausted after watching. 07:57 Why you didn't even play, you just sit around 07:59 and watch. Okay, where are we at now? 08:02 This will twenty nine, Okay, 08:09 30, about time. Okay, 08:12 now I want you to take it up 08:14 and we're gonna do a extension. 08:15 You're gonna hold with one hand there, 08:17 you're gonna bring it down 08:19 and you're gonna extend up. 08:21 Okay and push up and then allow it to come down 08:25 nice and tight there Janie. 08:27 So, when it's come down your elbows stays right there, 08:29 now push up. That's better; 08:33 just really being all focused on 08:34 your triceps by doing that. 08:35 Good, good, looks very good Alex, 08:39 let's do 20 of those. That looks pretty tough. 08:44 Alex is giving himself quite a workout there. 08:51 I had one workout where I had Pastor John 08:53 on here from 3ABN and he was doing curls 08:56 and he was working so hard. 08:57 He was taking them 20 seconds 08:59 to get one reputation and I said John, 09:00 you're not gonna survive the workout that way. 09:03 Okay, keep going and what number we on? 09:06 Sixteen. Okay, four more. 09:09 Keep it tight, make your triceps do the work. 09:15 Twenty. Okay, let's switch sides, 09:20 the other thing we find with rest 09:22 is when we do multiple sets, 09:24 like 3 and 4 sets. That we don't get 09:26 as much rest to recover, here on Body and Spirit, 09:29 we do one set of exercise 09:31 and we find that we get maximum recovery time. 09:34 In fact in exercise physiology we find 09:36 that if somebody does three sets verses one set, 09:39 there really is no increased benefit 09:41 by doing the three sets over the one set. 09:43 It just takes three times as long 09:45 and of course by just doing the one set. 09:46 Then we have more time to recover 09:48 and I found in my own training 09:49 that I did so much better, 09:50 was able to get so much stronger 09:52 doing three times a week for 15 minutes. 09:55 As opposed to seven times a week for four hours, 09:58 it sounds crazy, but it's true. 10:00 How many have we got there? Fifteen. 10:01 Okay, we got five more to go. Good 10:08 and two more and last one. 10:12 Okay, good, alright, I'll take the towels. 10:15 I like you to go ahead and come on up. 10:20 Here's your towel back and let's stretch our triceps 10:22 after working them. 10:24 So, let's bring the towel back over our head 10:26 and just reach back and grab and stretch the triceps. 10:31 Even though I didn't go down and do them with you, 10:33 it feels good to stretch the triceps anyway. 10:38 Alright, a lot of times and people think if you go 10:41 and take a nap or if you're sleeping 10:43 that you're getting, you're getting rest 10:45 and you might not be. Have you ever woken up 10:48 and found yourself more tired then you were 10:50 before you went to sleep. 10:51 Especially after somebody eats, 10:52 people think well I just ate so 10:54 I'm gonna lay down, take a nap 10:56 and that's one of the worst things you can do. 10:57 In fact it's one of the causes of synovitis, 11:00 so I don't think anyone of us want that. 11:03 And stretch the triceps, 11:06 hold it for 10 more seconds, 11:09 3, 4, 5, 6, 7, 8, 9 and 10, good. 11:18 Alright, we're gonna do some bicep exercise now. 11:22 Drape the towel over your thumb side, 11:23 grab a hold of the towel, 11:25 we're gonna curl up and down and up and down. 11:29 Keep it controlled 11:31 and let's do 20 on each side there Janie. 11:35 Keep it tight, pull it down, curl it up 11:39 and think about the bicep there as you're working. 11:41 Pretty good there Janie, 11:42 that biceps looking pretty good. 11:44 Alright, good job. 11:50 So, the couch potato, who lays around 11:52 and does nothing; they're the ones 11:54 that are constantly fatigue. 11:55 Because their pulse rate never gets below 11:57 50 percent of maximum and if you smoke 11:59 that automatically drives your pulse rate up 12:02 and alcohol does as well. 12:03 Because at first it acts as a stimulant, 12:05 how many is that? Nineteen. Okay 12:08 and 20, okay let's drape the other way now. 12:10 Over the thumb side, get a hold of it 12:12 and let's start curling, okay. 12:16 What we find also with exercise, 12:18 is if we're feeling really tense and frustrated, 12:21 there is no way, you can just lay down 12:22 and sleep when you're feeling all stressed out. 12:24 So, if you get into some exercise, 12:26 it helps burn off some of those chemicals 12:28 that are being produced, that are making you feel 12:30 so edgy and exercise will help you deal with 12:32 stress related hormones. So, it actually will help 12:35 decrease depression and help you deal with stress 12:37 more effectively and that will help you rest. 12:41 Okay, where are we on now? Fifteen. 12:43 Okay and 16 and 17, good 18, 19, 20. Okay, 12:54 I better take the towels before 12:55 you folks wear them out. 12:58 Okay, now we're gonna do some shoulder exercise, 13:01 we're gonna put our arms out, 13:02 we're gonna make some circles. 13:06 Now, we're gonna make bigger circles 13:09 and now we're gonna make smaller circles. 13:12 Now at first, this might be difficult for you. 13:14 But I found a lot of people, 13:16 who have helped their shoulder movement 13:18 by getting into this type of workout. 13:20 Let's go larger circles and smaller circles 13:26 and let's go backwards and bigger circles. 13:32 Now, smaller again and bigger 13:38 and smaller and let's go back the other direction now 13:45 and go backwards and forward. 13:50 And now what we're gonna do is, 13:51 we're gonna hold our arms out straight 13:53 for one minute Janie. Okay, 13:57 hold it nice and straight, keep your palms down. 14:00 For those at home, if you have to drop your arms 14:03 for a moment, that's okay 14:04 for a moment, that's okay 14:05 and just try and get them up again as fast as you can. 14:07 You would gain about 50 percent of your strength 14:09 in the first couple of seconds. 14:10 So, after your down for a couple of seconds, 14:12 that lactic acid should go right away 14:14 and then you can pop them right back up 14:15 and then you can pop them right back up 14:16 into position again and keep going with the motion. 14:19 We're doing good, we've done 30 seconds, 14:24 doing okay, she's still smiling. 14:25 Are you sure you're not counting as well. 14:27 I'm doing prophetic time, okay, 14:32 okay, actually I'm trouble in now. 14:35 Let's go 5 more seconds 4, 3, 2, 1 and relax. 14:43 Okay, let's do some stretching; 14:45 let's bring the arm up over the head 14:47 and stretch, hold that. 14:50 Feel it stretch right into the side here. 14:54 We're gonna hold that for 15 more seconds 15:01 and 5, 4, 3, 2, 1 and switch and pull. 15:12 Good, whenever you stretch, get your place, 15:15 point of comfortable position. 15:17 Don't over stretch and breathe, 15:19 keep good air exchange. That will help you relax, 15:23 okay. Now, let's bring the arm across and stretch 15:26 the shoulder. Flexibility is such an important area 15:31 and just when people feel stressed out. 15:32 Even if you just get up and stretch 15:34 that can help relax you and make you feel better. 15:36 Many people use stretching as a way to just relax 15:39 or meditate and so we've, that's what we wanna do. 15:42 We want to keep it good, stretching there good. 15:44 Alright, switch over, let's go the other side. 15:50 So, somebody who is very fit, 15:52 their resting pulse rate goes down 15:54 and so their resting pulse rate 15:55 might be in the 40s or 50s. 15:57 Or somebody who isn't fit their pulse rate 15:59 is gonna be in the 70s or 80s. 16:01 That gives them very little room 16:03 of margin for doing any type of activity 16:05 without going too far into. Okay, go and relax. 16:09 Now, we're gonna work our neck, 16:11 we're gonna turn our head to the side 16:13 and we're go the other way 16:15 and we're gonna turn and the other side 16:20 and back over and back over and tip 16:25 and to the right again, to the left, right, 16:30 5 more each way. There is 1 and 2 and 3 and 4, 16:42 1 more time and 5. Look up and look down, 16:49 up and down, up and down, up and down, up and down, 16:59 up and down, 5 more, up and down, up and down, 17:06 up and down, up and down. Good, 17:11 now lot of people carry 17:13 a lot of tension in their hands. 17:14 So, we're gonna work our hands a little bit here. 17:16 We're gonna reach out 17:18 and we're gonna start grabbing stuff here. 17:20 We're gonna do it 20 times, 17:21 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 17:34 Turn them up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 more, 17:44 1, 2, 3, 4, push your hands way out, 17:47 when you open them, 8, 9, 10. Turn them, 17:52 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 18:02 what are you doing 3, 4, 5, 6, 7, 8, and 9. 18:08 Turn them up, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 18:17 Okay, we're gonna stretch that, 18:19 we just put the hand down and stretch. 18:23 It's also a good stretch for those 18:25 who battle carpal tunnel 18:31 and hold. Now, let's go the other side, press down, 18:35 lets stretch the forearm, 18:39 good. Okay, relax, 18:46 alright, I think we're ready 18:47 to start a little leg exercise. 18:49 So, we're gonna warm up our legs by 18:50 stepping out and stretch the inside of the thigh. 18:54 Now, we're gonna shift back the other way and shift 18:59 and shift and shift and shift and shift 19:07 and shift and shift 19:10 Gonna go 10 more each side; 19:11 there is 1 and 2 and 3 and 4, 5, 6, 7 and 8 and 9, 19:33 one more time 10, good. Alright, 19:37 let's get into squat position, cross the arms 19:42 and what we're gonna do is, 19:43 we're gonna have our chest up. 19:44 We're gonna push our rear ends back 19:46 as we start squatting down. 19:48 Keep the knees over the feet and squat, 19:51 come up and down and up. 19:55 If you have to hang on to something while you do it. 19:57 So, you can help pull yourself back up, 19:58 that's okay too, you can hold on to a door. 20:01 Hold on to a chair, hold on to the counter. 20:04 Whatever you need to do to help yourself get back up. 20:07 If you need a chair as a guy to sit to, 20:10 but you don't wanna sit all the way down. 20:11 You just wanna go down and touch and go back up again, 20:15 you can do that and that way if you collapse, 20:18 you don't go all way to the ground. 20:25 Okay, we're at 15, we're gonna do 10 more 20:32 and 1 and 2 and 3 and 4 and 5, 6, 7, 8, 9 and hold. 20:57 We're gonna try and hold for 30 seconds, 21:02 hold tight. There's five. 21:04 I thought we're just gonna rest. 21:07 It will be as soon as we're done, 10. 21:10 You've to make something tired 21:12 before you can rest it. 21:13 Okay. Fifteen, you know that. 21:16 Yeah, we're just resting in a sitting position. 21:19 20, that's right, you have dinner this way 25, 26, 21:25 27, 28, 29, 30, good. 21:30 Okay, put your arm on my shoulder. 21:33 Lets stretch your quadriceps, 21:38 like David Thomson, a famous basketball 21:40 player from the 70s. He used to eat 21:42 his dinner that way and he said after a while 21:45 that was like a resting position to him, 21:46 but he also got so, he could jump. 21:49 He was 6 with 4 and supposedly he could touch 21:51 the top of the blackboard. 21:53 That's an incredible leaping ability. 21:55 I never saw him do it, but I heard he could do it. 21:57 So, if you take our word for it. Okay, switch. 22:08 If you can't get a hold of your ankle, 22:09 then just get a hold of your pant leg 22:11 or you can put your foot up on something, 22:13 to help get you stretch there. 22:15 Lets go five more seconds, 4, 3, 2, and 1. 22:20 Okay, let's step out, stretch the hamstrings. 22:24 Up on the heel, lean forward into it, 22:26 keep the chest up. Okay, so 22:32 what people find is when they change their lifestyle 22:35 and they start drinking more water 22:36 and they start eating healthfully. 22:38 They'll actually get more rest, because 22:40 when you eat that's not healthy for you 22:42 or eat food that stimulating 22:44 with the Excitotoxins and so forth. 22:45 Then you find your pulse rate being elevated 22:47 and you are not gonna get the rest 22:49 you're looking for it. 22:50 Alright, let's switch over 22:51 and then a whole another aspect of it 22:54 is talking about, when you should sleep. 22:56 The sleep before midnight has been called twice 22:59 as valuable as the sleep after midnight. 23:00 Because you're going with the normal 23:01 biorhythms of your body. 23:02 As the pineal gland is producing chemicals 23:05 to tell you it's time to sleep. 23:06 If you ignore that, 23:07 then you're gonna start causing problems. 23:10 Also when light hits your eye lid, 23:12 it tends to wake you up. Does anybody ever turn 23:13 a light on you before when your sleeping Janie. 23:15 Does it wake you up? Oh! Yes. 23:17 Do you wake up happy? No, well no. 23:20 Okay, relax. Startled. 23:22 Okay, come on over here. 23:24 You're gonna put your toeson the edge, 23:26 for those at home you may have to use the stair step 23:29 or you use a piece of wood. Okay, 23:31 we're gonna go down and up and down and up. 23:35 We're gonna try and do 30 of them, 23:39 good and then getting up early, 23:42 a lot of people wanna sleep in 23:44 for long periods of time. 23:45 Well, that might feel good, but actually it's less 23:48 beneficial for your health. 23:50 You're better off going with the old saying, 23:52 'early to bed, early to rise, 23:54 because it does make you healthy, wealthy. 23:55 ' I don't know about the wealthy part. 23:57 Healthy and wise, okay we'll go with that. 24:00 God riches.God's riches, there you go. 24:03 What number we're on Janie? Eighteen. 24:05 Okay, okay, let's go 10 more and up and 2 24:13 and 3 and 4 and 5 and 6 and 7, 3 more, 24:23 8 and 9, one more time, good. 24:27 Alright, let's stretch our calves out. 24:30 The way we're gonna do that is we're gonna step back, 24:32 press our heel to the ground, 24:35 you should feel that stretch in the back 24:37 of your leg down to your calf 24:42 and hold for five more seconds, 24:44 1, 2, 3, 4, 5 and switch. 24:49 Now I know a lot of people are gonna tell us 24:50 out there Alex that I'm a night owl, 24:53 well I've learned that night owls 24:55 turn themselves into night owls. 24:56 Because when I was growing up and I was in college, 24:59 I used to be an night owl. 25:00 I don't know if you ever were doing that, 25:02 but now I'm not. 25:03 Now, I want to go to bed real early 25:04 and get up early. 25:06 Just the opposite of what I used to be. 25:08 Okay, relax, put your hands behind your back 25:12 we're gonna contract the abdomen. 25:13 We're gonna bend over and we're gonna come up 25:16 and lean back. Contract, over, up and back. 25:22 Contract, over, up and back, contract, over, 25:28 up and back, contract, over, up and back. 25:34 Contract, over, up and back. Contract, over, 25:40 up and back. Contract, over, up, 10 more. 25:45 There is 1 and 2 and back 3. 25:55 Contract 4, lean back, contract 5 and contract 6, 26:06 contract 7, contract 8, two more contract 9, 26:16 last one contract 10, good. 26:20 Let's turn to the or stretch to this side 26:26 and stretch and go the other way now 26:33 and stretch. 26:41 Okay, good, we're all done. 26:48 If you start getting essential rest 26:49 you'll find very soon that you start feeling better. 26:52 Part of getting into rest is by taking your mind off 26:54 the heavy burdens. If there are something 26:56 you're doing that you know, 26:58 you shouldn't be doing, hope there is something 27:00 you know you should be doing, 27:02 but you're not doing, 27:03 that's gonna create mental distress 27:05 and lead to dis-ease, which we know as disease. 27:09 90 percent of all the things that 27:11 affect you physically, originate from your mind 27:14 and getting good rest will help you feel 27:16 so much better. 27:17 By practicing some of the habits. 27:19 By eating healthy, drinking lots of water, 27:21 getting sunshine and getting some regular exercise. 27:24 You're gonna help yourself get rest, 27:26 but one of the most important facets, 27:28 in fact we call it the most important facet. 27:30 Is having your connection with God 27:32 and you need to get into the word 27:33 and claim the promises, but the promise 27:35 we claim here on Body and Spirit, 27:36 all the time. You probably all know it well 27:38 if you watch the show. 27:40 That's Philippians 14 or 4:13, which states: 27:43 I can do all things through Christ, 27:44 which strengthens me. God bless you, 27:47 keep exercising, we look forward to seeing 27:49 you next time on Body and Spirit. |
Revised 2014-12-17