Participants: Brittany Nunez, Dick Nunez, Rick Nunez
Series Code: BASA
Program Code: BASA000014
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00:02 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Aerobic exercise can be tremendous 00:16 benefit for immune system. 00:17 With all the immune problems, 00:18 we're having in our society today, 00:20 you can get great benefit by watching, 00:23 coming up next on Body and Spirit Aerobics. 00:54 Hello, I'm Dick Nunez, Wellness Director 00:56 of the Black Hills Health and Education Center. 00:58 Welcome to Body and Spirit Aerobics. 01:01 In my career as a Wellness Director 01:02 of the Black Hills, I've seen so many people 01:04 come in with various autoimmune disorders. 01:06 People that have set sensitivity that they just 01:08 breathe in any type of chemical, 01:10 they have serious reactions. 01:12 Fortunately we've seen tremendous benefit 01:14 in reversing those conditions by having 01:16 a proper exercise program, a good life style, 01:20 proper nutrition and most of all trust in God. 01:23 Through exercise program, so we're gonna be 01:25 focusing in on today. 01:26 So I think we're ready to get started 01:28 and helping me out today will be 01:29 my children Rick and Brittany. 01:32 And let's start by warming up 01:33 and where we're gonna do this is we're gonna reach up 01:36 to our left and switch and reach this way and switch. 01:40 Go up in the toe as you turn, and up, and up, and up, 01:47 and reach, and reach, and reach and reach. 01:53 Good, and reach, and reach, and reach, 01:58 and reach, 10 more each way. 02:01 It's one, and two, and three, 02:09 and four, five, six, 02:16 seven, eight, nine, and ten. 02:24 All right, let's put your foot out. 02:27 Put the toe to sealing, now down, and up, 02:31 down up, down up, down up, 02:37 down up, down, seven and eight. 02:42 We're going for 20. Nine, ten, ten more. 02:47 One, two, three, four, five, 02:55 six, seven, eight, nine, and ten, switch. 03:04 Okay toe up down, up down, up down. 03:10 That's four, five, six, 03:15 seven, eight, nine, ten more. 03:22 One, two, three, four, five, 03:30 six, seven, eight, nine, and ten. 03:38 Put your left foot back. 03:40 Press up on the toe and down, up down, up down. 03:46 Three and four, five, six, seven, 03:54 eight, nine, ten more. 03:59 One, two, three, four, five, 04:07 six, seven, eight, nine, and ten, switch. 04:15 Okay press, and press, and press, 04:21 four, five, six, seven, 04:27 eight, nine, ten more. 04:32 One, two, three, four, five, 04:39 six, seven, eight, nine, ten. 04:46 Good job, all right. 04:48 Okay, we're gonna step out to the side and over, 04:50 step over, step over, step, good. 04:57 Step, step, step, step, good. 05:03 Step, step, step, step, 05:08 left, right, left, right, 05:13 left, right, left, right, left, right, 05:20 left, right, left, right, left, right. 05:26 Twenty five more seconds. 05:29 Left, right, left, right, left, right, down to 15. 05:42 Ten, nine, eight, seven, six, 05:48 five, four, three, two, one. 05:53 Now big steps way out, way out, way out, 05:57 way out, good, way out, step, 06:02 step, step, step, big steps, good. 06:07 Way out and out, and out, out, out, 06:12 step, step, right, left, 06:17 right, left, right, left, 06:22 right, left, right, left, 06:26 right, left, right, left, 06:32 right, left, good keep it up. 06:37 Good. 06:42 Ten seconds. 06:53 Okay, start stepping. 07:01 You'll find that stepping and walking in places 07:04 are foundation of many aerobic programs that you'll see. 07:08 Most things just come into a variations of this, 07:11 because it will be the staple of our aerobic training, 07:13 because walking is such excellent exercise. 07:19 Good, keep it up. 07:27 Twenty five more seconds, 07:28 so we're gonna put in some odd movements. 07:44 And now we are down to five, 07:48 four, three, two, one. 07:51 Okay, we're gonna press out and back, 07:55 press, back, press, back, 07:59 press, back, press, back, 08:04 press, back, press, back, 08:08 press, back, press, back, 08:12 press, and back. 08:14 Press, back, press, back, 08:19 press, back, press, back, 08:23 press, back, press, back, 08:27 press, back, press, back, 08:31 press, and back. 08:33 Press, back, press, back, 08:37 press, back, press, back, 08:41 press, back, ten more seconds. 08:52 Okay, squat position, let's squat down and up, 08:56 down and up, down and up, 09:00 down and up, down and up. 09:04 Good, let's keep going. 09:07 Down and up, down and up, 09:11 down and up, good. 09:16 For those at home, if you need to stop and rest, 09:18 go ahead, and then start back up as soon as you can. 09:24 Good, keep going. 09:32 Twenty more seconds. 09:42 Ten seconds. 09:47 Five, four, three, two, one. 09:52 Okay, step. 10:01 Nice arm swing as we step. 10:11 Here we got 40 seconds to go 10:13 and then we're gonna go back into squats again. 10:22 And 30. 10:32 And the 20. 10:43 Nine, eight, seven, six, 10:46 five, four, three, two, one. 10:51 Back in the squats. 11:02 Fifty more seconds. 11:06 Put the knees over the feet, push hips back, 11:09 with chest up, bend at the waist. 11:21 Now we're gonna go 30 more seconds. 11:28 And at the end of this time, we're gonna do a hold. 11:33 Twenty seconds. 11:42 And the ten. 11:52 Stay in hold, hold tight, nice steady hold, 11:59 we're gonna hold this for one minute. 12:02 Just ten seconds. 12:07 Fifteen, 12:12 twenty five, twenty, excuse me. 12:18 And 25. 12:21 And 30. 12:28 Thirty five, 12:32 forty, 12:37 forty five. 12:41 Down to our last ten. 12:43 Nine, eight, seven, six, 12:47 five, four, three, two, one. 12:51 Good, step it out, side to side. 12:56 Hands on the hips. 13:03 Give that chance to rest our legs a little bit, 13:06 still keep they're moving, keep the blood circulating. 13:17 Okay, bigger steps. 13:31 Okay, smaller steps. 13:42 Big steps. 13:55 Step the way out. 13:56 Left, right, left, right, way out, 14:01 step, step, step, step. 14:05 Good, out, out, step, step, 14:11 step, step, smaller now. 14:18 Okay, let's pick up the pace. 14:22 Right, left, right, left, 14:25 right, left, right, left, 14:29 right, left, right, left, 14:32 right, left, right, left, 14:35 right, left, right, left, 14:39 right, left, right, left, 14:42 right, left, right, left, good. 14:46 Big, big, step out, out, out, 14:50 out, out, way out, step, step, 14:55 step, step, step, step, step, big steps. 14:59 Step, step, step, step, step, 15:04 step, step, step, shorten it up. 15:08 Put the pace up. 15:12 Right, left, right, left, right, left, 15:17 right, left, right, left, right, left, big steps. 15:31 Twenty more seconds. 15:38 And 15. 15:51 okay, big step, way up high, 15:56 stay with me, left, right, left, 15:59 right, left, right, left, right, left, right, 16:04 left, right, left, right, left, 16:08 right, left, right, left, right. 16:12 Good, keep picking up the knees. 16:27 Good job, keep going. 16:31 Swing the arms. 16:46 Five seconds. 16:53 Okay, jumping rope. 17:00 We're gonna for one minute? 17:12 Forty seconds. 17:22 Thirty seconds. 17:32 Twenty. 17:37 Fifteen. 17:42 Ten. 17:51 Step it out. 18:04 Swing the arms. 18:12 Forty more seconds. 18:21 And down to 30. 18:32 Twenty. 18:42 Ten. 18:51 Okay, elbow to knees. 19:05 Good. 19:07 Forty five more seconds. 19:21 And down to 30 seconds. 19:32 Twenty seconds. 19:41 And down to ten. 19:52 Step it out. 20:00 The arm swing going. 20:02 We're well into our aerobic part right now. 20:04 In fact we're coming to the home stretch. 20:07 I know that's good news. 20:15 Okay, pick it up a little bit. 20:30 And we're down to 20 seconds. 20:37 Fifteen. 20:51 Okay, we're gonna do ski jumps, side to side. 21:11 Forty seconds. 21:32 Twenty seconds. 21:51 Okay, step it out. 22:06 Yeah, I'm swinging. 22:12 Forty more seconds, then we'll start slowing down. 22:26 Twenty five seconds. 22:37 Fifteen. 22:42 Ten, nine, eight, seven, 22:46 six, five, four, three, two, one. 22:52 Walk it out, walk it out. 22:58 Let the body cool down. 23:03 Good aerobic work out. 23:05 Now this is just the cool down part. 23:07 Running in your legs, the muscles in your legs, 23:10 help it to cool down. 23:15 We find that those who have weak immune systems, 23:17 when they do exercise. 23:19 Stimulates the endorphins 23:21 which strengthen the immune system. 23:23 Also a melatonin production ignite, 23:26 this increase three times to help us 23:28 relax and get better rest. 23:31 And good rest will help us to have stronger immune systems. 23:35 So many times when I see health professionals 23:37 especially doctors and nurses who come up with all sorts of 23:40 various autoimmune disorders, like fibromyalgia, lupus, 23:44 and rheumatoid arthritis, and hypersensitivity, 23:48 because they simply do not get proper rest. 23:51 You may need a good life style program, eating properly, 23:54 regular exercise, drinking lots of water. 23:58 And we find that their immune systems 24:00 turn around very quickly. 24:02 In all my career, we've never had anybody with fibromyalgia. 24:05 Now you get great improvement from 24:07 going through the life style program. 24:11 Great, keep it up. 24:21 And we're down to 30 seconds of aerobics 24:23 and we're really done. 24:25 Oh, I know, well, that will be good to finish. 24:30 I don't know about you, but I am getting little warm. 24:41 Nice and easy, nice and easy, good. 24:49 All right, let's do those stretching now. 24:52 Step out, step on your heel, lean forward into it. 24:58 And hold that, ten more seconds. 25:01 One, two, three, four, five, 25:07 six, seven, eight, nine, ten, switch. 25:14 And hold it, hold it steady. 25:21 Ten more seconds, one, two, three, four, 25:26 five, six, seven, eight, nine, ten. 25:32 Use me as your post, get a hold of your ankle, 25:36 stretch your quadricep. 25:39 And hold that, hold, ten more seconds. 25:43 One, two, three, four, five, six, 25:49 seven, eight, nine, and switch. 25:55 And hold, hold, hold, hold. 26:03 Ten more seconds. 26:04 One, two, three, four, five, 26:09 six, seven, eight, nine, ten. 26:13 Okay, let's stretch the calf. 26:15 Place the foot to the floor, and hold that. 26:20 And steady. 26:23 Ten more seconds. 26:25 One, two, three, four, five, 26:30 six, seven, eight, nine, ten. 26:35 Switch, first we go--little bit forward, stretch the calf. 26:41 Hold one, two, three, four, five, 26:47 six, seven, eight, nine, ten. 26:53 All right, turn your head to the side. 26:55 And turn, and turn, 27:00 turn, turn, and turn. 27:04 Look to the ceiling and down, up, 27:10 down, up, and down. 27:13 Good, well done. 27:18 Don't give up if your immune system feels week. 27:20 We had a lady who had Candida schatavii, 27:22 she felt a gurgling in her lungs, 27:23 within two weeks, she was better. 27:25 But she claimed the promises of God along the way, 27:27 knowing that He was a divine healer, 27:29 if we do our best, He will certainly do the rest. 27:32 And we can claim those promises, 27:34 and the greatest one I always love to claim 27:36 every time I do a show, is that of Philippians 4:13. 27:40 And that is, "I can do all things 27:42 through Christ who strengthens me." 27:44 I've developed strength on my own during my career, 27:46 but true strength comes from God. 27:49 God bless you, keep exercising. 27:51 We'll see you next time. |
Revised 2014-12-17