Participants: Dick Nunez, Rick Nunez, Andrew Hard
Series Code: BASA
Program Code: BASA000021
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your 00:06 health. Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Diabetes is a disease that plagues of our society. 00:17 There is a lot you can do with it with proper 00:19 lifestyle. Regular exercise and a good diet can 00:23 reverse that terrible condition. Find out 00:25 how next on Body and Spirit Aerobics. 00:56 Hello, I'm Dick Nunez, Wellness Director of the 00:58 Black Hills Health and Education Center. 01:00 Welcome to Body and Spirit Aerobics. 01:02 My career as a Wellness Director, I've seen so many 01:04 people reverse bad blood sugar problems with proper 01:07 exercise and good nutrition. I remember a man who 01:10 was injecting 2 and 3 times a day for 20 years, 01:13 get off his insulin totally within three days. 01:15 Another man who came to our program had a fasting 01:17 glucose of 280, three weeks later, it was down to 130. 01:22 I've seen tremendous things happen, and getting 01:25 regular exercise is a big key to that. I remember 01:27 early in my career in the Athletic Clubs, 01:30 I was working with the pharmacist and when I was 01:31 getting ready to leave to go to out to the Black 01:33 Hills, said I'm really going to miss you because three 01:35 times a week my glucose level never goes above 120. 01:38 Those are the days I work with you. The other days it 01:41 always goes up to 180, so regular exercise can do 01:45 a lot for driving glucose into the cells. So we're 01:48 gonna to talk about that while we get into our 01:49 workout. I think we're ready to get started; helping me 01:52 out today will be my son Rick and Andrew Hard. 01:57 Hey fellows, we're ready to warm up, so let's squeeze 02:00 the hands together and lets come up and down and 02:05 up and down and up and down and up and down and up 02:15 and down, up and down, up and down, up and down, 02:24 up and down, up and down, five more. Up and down, 02:32 up and down, up and down, two more. Up and down, 02:40 up and down, good. Well fellows, one of the things 02:45 that drives glucose into the cells like nothing else is 02:47 working the muscles. So the best way I can think of 02:50 is hit the deck and we'll start off with some pushups 02:53 that'll make our day . Now you can do pushups either 02:57 against the wall, you can do them off your knees, 02:59 but our guys won't need to worry about any of that. 03:02 You want to do one arms today, no we'll do two. 03:04 Okay, get in pushup position and down and up, 03:12 down and up, down, there is 3, down 4, down 5, 03:21 down 6, down 7, down 8, down 9, down 10, ten more, 03:32 down 1, down 2, down 3, down 4, down 5, down 6, 03:45 down 7, down 8, down 9, down 10, good job. 03:54 Rick, could you get us the towels please? 04:00 Towel's the only piece of exercise equipment we ever 04:02 use on this show. Make sure everybody has one and 04:06 what we're gonna to do is we're gonna to do 04:07 grab as if we want to tear it in two, we're going to 04:10 bring it up over our head. Now we're gonna come 04:13 back down and up, push your shoulder blades out as 04:17 you do it. Reach back, now pull over reach back and 04:24 pull over, back and pull over, good, pull over and 04:31 back, pull over and back and pull and back and pull 04:40 and back and pull, ten more times. There is 1 and 2, 04:50 3 and 4, 5, 6, 7, 8 two more times 9 and 10. 05:08 Now bring it back up over the head and go to your 05:11 right, now go left, to the right, to the left, right, 05:20 left, right, left, right, left eight more each way, 05:29 there is 1 and 2 and 3, 4, 5, 6, 7 one more time 8, 05:48 good job, alright. Try to take those all the way out 05:51 please Rick. Okay, we're gonna start warming up for 05:55 our aerobics aspect. The way we're going to do that 05:57 is we're gonna get the front of the shin warmed up, 05:59 we're gonna put our foot out, gonna lift the toe up, 06:02 press down, up, down, up, down, up, down, ten more 06:11 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, switch and up and up 06:31 3, 4, 5, 6, 7, 8, 9 five more 1, 2, 3, 4, 5, okay. 06:50 Push your foot back, we're gonna press up on the toe 06:54 down, up down, up down, up down, up down, 07:02 up down, up down, up down, there is 8, 9, five more 07:10 1, 2, 3, 4, 5, switch and press up and up and up 07:25 and up and up, up, up, up, up five more 1, 2, 3, 4, 5, 07:42 good job. Okay, let's start stepping. Okay, what we're 07:58 gonna to do now is we're going to go into a high step 08:00 way up, up, up, up, up, up good left right, left right, 08:11 left right, left right, left right, left right. Okay back 08:23 into step. 15 more seconds. Okay up high again, 08:52 up right left, right left, right left, right left, 09:00 right left, right left, right left, good up, 40 more 09:13 seconds, 30 seconds, down to 20, and 10, 5, 4, 3, 2, 09:52 1, okay step it out. Okay we're gonna go a minute 10:00 here, 50 more seconds, down to 40, and 30, and 20, 10:42 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 okay jumping jacks, ready, 10:54 go. Good it's that all familiar physical education 10:59 favorite. Well it's still a good exercise and one that 11:02 helps burn excess glucose while your exercising more 11:08 receptors so the cells are stimulated, put more glucose 11:13 in. We have to remember, that many, many people have 11:16 diabetes still produce plenty of insulin, their cells 11:19 just don't longer receptive to it, exercises will open 11:22 those up. One man that I head of controls his type-I 11:27 diabetes simply by exercising and eating, because when 11:30 you exercise those receptors are wide open and especially 11:33 when you do resistance type work. Aerobic is good 11:36 too because it stimulates fat metabolism, when you do 11:39 the Anaerobic Exercise or the weight training that 11:41 really stimulates the glucose into the cells. 11:45 Keep going, good, good job guys you're looking good. 11:51 Okay and let's step it out. 50 more seconds, 12:08 what we are doing here is we are doing a little bit of 12:09 intensive work then we slow it down. Keep our heart 12:15 going, keep the legs working, remember aerobic 12:18 activity is rhythmic activity of the major muscle 12:21 group, all muscles have their own aerobic anaerobic 12:24 system. So we want to keep the legs moving. 12:28 While we do the jumper or the jumping jacks, 12:32 the pulse rate is increased and then we go back to this 12:35 type of a movement, that will slow it down a little bit 12:38 and get us ready for the next interval, which is 12:43 coming up very soon. Are you ready? Jumping jacks go, 12:56 good job, good, 50 more seconds, looking good, 13:05 good job Rick. Good, down to 40, and 30, and 20, 13:33 good, 15, and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, side to 13:52 side step. Hands on the hips, I hear a little heavy 14:07 breathing behind me so we're gonna to do this for a 14:09 couple of minutes to allow respiration to come back 14:14 more to normal. Okay, let's lengthen our stride, 14:24 good job, you guys did great. And shorten them 14:36 back up, now stride out. Good, keep going, 14:57 stride out, shorten it up, stride out. Big steps, 15:23 big steps good. Shorten it up, and big steps, way out, 15:51 good. Way out, way out, excellent keep going and 16:02 shorten it up. Okay, let's go back and do step. 16:09 30 more seconds, 20 seconds, 15, 10, 5, 4, 3, 16:50 2, 1, okay give a minute of jump roping go, good job. 17:02 50 seconds to go, good, coming to the home stretch, 17:10 almost ready for the cool down phase. You guys are 17:13 doing great, good workout today keep going. 17:22 30 seconds, down to 20 good, 10, 9, 8, 7, 6, 5, 4, 17:50 3, 2, 1. Side step, big steps, way out. 18:14 Okay shorten it up, big steps, short steps, 18:47 five more seconds 4, 3, 2. 1. Let's go back into our 18:52 step and start slowing it down. 50 more seconds 19:03 there, swing the arms, 30 seconds, looks like from 19:26 the glow on Andrew, he's had a pretty good workout. 19:37 15 seconds, okay we're just about ready to shift down 19:46 a notch. Slow it down now good, nice and relax, 20:02 let the legs help our heart slow down. You never want 20:07 to stop abruptly, puts a lot of strain on you. Good, nice 20:14 and relaxed. 30 seconds, and now we're down to 20, 20:37 15, and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. On your backs, 20:54 head up this way, okay like you do as just put your 20:58 arms back, put your legs straight and just stretch, 21:01 stretch, put your arms all the way back, nice stretch, 21:06 through all that work, I'm sure that feels kind of good 21:08 right now. Be careful not to leave you there too long, 21:10 I don't want anybody snoring on me okay. 21:13 Bend the knees feet on the floor hand behind the neck, 21:18 alright. Let's do crunches on my count ready, 21:20 up and down, up down, up there is 3 up 4, up 5, 21:29 up 6, up 7, up 8, 9, up 10, up 11, up 12, up 13, 21:41 up 14, up 15, up 16, up 17, up 18, up 19, okay, 21:51 bring the feet up, cross at the ankles, one my count, 21:53 ready up, 1, up 2, up 3, up 4, up 5, up 6, up 7, 22:04 one the count fellows up 8, up 9, up 10 more 1, 22:11 and up 2, up3, up 4, up 5, up 6, up 7, up 8, up 9, 22:23 up 10. Legs straight up and up 1, up 2, up 3, up 4, 22:33 up 5, up 6, up 7, up 8, up 9, up 10, ten more up 1, 22:43 up 2, up 3, up 4, up 5, up 6, up 7, up 8, up 9, up 10. 22:57 Put your hands under, wait, wait, your put your 22:58 legs back up. Put your hands under your hips, 23:01 now lower your legs down slowly, slowly now hold 23:05 that for 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Up on 23:16 your feet; okay let's do a little stretching, up arm up 23:23 over the head. Hold that steady, ten more seconds, 23:31 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, switch over. 23:48 Ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9,10, 23:58 bring your arms across and hold ten more second 24:09 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch and hold and ten 24:28 more seconds 1. 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 24:40 Step out, stretch the inside of the thigh and hold and 24:48 hold, ten count 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 25:00 Shift over and stretch, hold that ten counts 25:07 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. Press the foot to the 25:18 ground and hold, hold, more ten 1, 2, 3, 4, 5, 6, 25:33 7, 8, 9, 10. Switch, press it down and hold, hold, 25:43 hold, ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9 and 25:54 10. Alright fellows, good job, well done. 26:00 The whole key to reverencing diabetes is to realize 26:04 there is a conditioning in your lifestyle that's got 26:05 you there in the first place. And it's always gonna 26:07 to be there, whether you take insulin, medications or 26:11 your control of lifestyle, when you do control diabetes 26:14 with lifestyle, if you switch back to your other 26:16 lifestyle, the condition will come back again most 26:18 likely. So you always want to remember that you have 26:21 to keep yourself on a good pattern, to keep it in a 26:23 reversed position and also understand that the cells 26:26 have receptors and those receptors are expanded 26:29 when you put in some type resistance work, 26:32 which calls for more receptors, if you don't do 26:34 resistance work, those receptors aren't needed. 26:36 So they'll start to go away. And also remember the 26:39 insulin not only has the keys to the muscles cells, 26:42 but also has the keys to the fats cells. So if you're 26:45 simply taking in too much food and you're getting 26:47 too much weight, your body is going to simply say, 26:50 let's take all these extra nutrients and stuff it in 26:52 the fat cells, because the muscles cells are no longer 26:55 needing it. The biceps don't need it, the thighs don't 26:57 need it or we might find that the clicker finger still 27:00 needs it, because that's the one muscle that still might 27:02 be working in somebody's lifestyle. Well, we don't 27:05 want to go there, we want to get make sure all the 27:07 muscles are working and when you're doing that, 27:09 you'll find your blood sugar level coming down. 27:12 Also in a good diet, if you're making sure you have a 27:14 good breakfast, eating lots of fresh fruits and 27:16 vegetables, you'll find that you are not getting such 27:18 despite that happens when you eat refined food. 27:21 Also remember whenever you're doing something, 27:24 God is a natural healer. He will take care of us if 27:27 we follow his pattern and if we do it for the right 27:29 reason. We don't want to do it simply to get healthy, 27:32 but we want to glorify God with our bodies and 27:35 remember the promises of the Bible, the one I always 27:37 quote here on this program is Philippians 4:13, 27:40 which states, I can do all things through Christ who 27:45 strengthens me. I hope this has been of help to you 27:47 today. God bless you, keep exercising and we 27:50 look forward to seeing you next time. |
Revised 2014-12-17