Participants: Dick Nunez, Brittany Nunez, Becky Garber
Series Code: BASA
Program Code: BASA000023
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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. 00:14 The number one killer in our society today for 00:16 both men and women is still heart disease. 00:18 In fact, could you realize that even more women 00:20 die of heart disease than men. Stay tuned next 00:24 on Body and Spirit Aerobics to find out 00:26 what you can do to avoid heart disease. 00:57 Hello! I'm Dick Nunez, Wellness Director of the 01:01 Black Hills Health and Education Center. 01:02 Welcome to Body and Spirit Aerobics. 01:03 Today we're gonna talking about the number one 01:05 killer in our society today, and that's heart disease. 01:08 It hasn't really changed much because of all the 01:10 refined foods we eat, lack of exercise and the fact 01:12 that two-thirds of all adults are now overweight and 01:16 one-fifth of all the children are getting out of, 01:18 overweight. It's no wonder that heart disease still 01:21 remains such a big problem. So we're gonna take this 01:23 program in two ways. First of all we're gonna talk 01:26 about preventing heart disease. But also we want 01:28 to try and show a program that people can do if 01:31 they have had heart disease, they need to back into 01:33 a regular routine of exercise. So, I think we're ready 01:36 to get started. Helping me out today is Becky Garber 01:39 and also my daughter Brittany. So let's start by 01:42 warming up and let's just do some arm circles 01:44 around, and up and around, and up and around. 01:50 Now for those who have heart disease or just coming 01:53 off of a heart attack, any time you start a program 01:56 like this. You want to be free to stop whenever you 01:58 need to. You can tell how you're feeling. So it's 02:02 important you pace yourself. Do not try and 02:05 those do it and the only competition you should 02:08 feel is with yourself, don't compete against others. 02:11 Okay, now up and around the other way, 02:18 and up and up and up, five more times, and 3, 02:29 and 4 and 5, good. Now what we're going to do 02:33 is press your shoulder blades together, gonna 02:37 push out, bring your hands together and back, 02:40 shoulder blades together and out and back and out 02:46 and back and out and back and out and back 02:54 and out and back and out and back and out and 03:01 back and out, back and out, good job, press out, 03:09 back and out and back and out, let's go ten more, 03:16 1 and 2 and 3, 4, 5, 6, 7, 8, 9, 10, good job, okay. 03:37 Now we gonna take the palms up, pull up, turn, 03:41 push down, up, turn and down, up, down, up, 03:50 down, up, down, up, down, up, down, up, down, 04:01 up, down, ten more time, 1, 2, 3, 4, 5, 6, 7, 04:21 8, 9, 10, okay. Bring your arms up, push up and 04:30 up and up and up and up, good, push, push, up, 04:39 up, up, ten more each way, there is 1 and 2 and 04:49 3, 4, 5, 6, 7, 8, 9 and 10, go ahead and relax. 05:06 Let's take a couple of nice breaths in through the 05:08 nose and out and in and out, okay, good, let's roll 05:18 the shoulders up and round, five more times and 05:31 now back to the front, five more, 1, 2, 3, 4, 5. 05:44 Turn your head to the side, and turn and turn, turn, 05:53 turn, turn, look up to the ceiling, now to the ground, 06:00 and up and down, up and down. Put one leg in front 06:06 of you. The toe up, now down and up, down, up, 06:15 down, up, down, up, down, up, down, up, down, up, 06:25 five more, 1, 2, 3, 4, and 5, good. Switch over, 06:36 and up and up and up and up and up and up and 06:47 up and up, up, 9, 10, five more, 1, 2, 3, 4, 5. 07:00 Put your foot back. Press your heel to the ground, 07:03 up on the toe, and down, up, down, up, and up and 07:10 up, up, up, and up and 9, 10, five more, 1, 2, 3, 07:25 4, and 5. Switch, press up and up, up, up, up, up, 07:38 7, 8, 9, 10, 11, 12, 13, 14, 15, okay, we're ready 07:51 to start stepping easily. Remember our topic today 07:58 is heart disease. And somebody has heart disease 08:02 and gets started on a workout program. It's very 08:05 important to watch how fast your heart's beating, 08:08 take a pulse rate. You should find out from your 08:11 doctor what your training weight should be. 08:14 Typically we use 220 minus your age, and then 08:17 70 to 80 percent of that. When somebody has heart 08:20 disease that can change especially with some of the 08:22 medications they may put you on, it will effect your 08:24 heart rate, I would not advise you going after the 08:27 carotid artery because that will send a signal to your 08:31 brain. There is pressure there and besides if you 08:35 had heart disease, you don't know what condition 08:37 your carotid arteries might be in. You would go off 08:40 the temple area or off the thumb side of your wrist. 08:45 That's where you would want to take your pulse. 08:47 And you take for it around ten seconds, multiply by 08:50 6 or 15 seconds and multiply by 4, make sure 08:54 you're staying within your training range. While you're 08:56 doing aerobic exercise it's very crucial that you keep 09:01 track, of what that pulse rate is at all times. 09:06 So we're just easily stepping right now, nothing 09:10 fancy, but it's effective exercise. It stimulates 09:14 walking, which is probably the best thing you can 09:16 do. Obviously we try and advise people to get 09:19 outside, get lots of fresh air and feel yourself 09:24 traveling around a little bit. Sometimes that isn't a 09:26 reality. Also we can worry about getting out and 09:31 having trouble getting back. This way when you do 09:34 exercise like this, you can do it in the comfort of 09:37 your own home. Okay, we're gonna stop here for just 09:49 a moment. Okay, and relax, get a couple of breaths 09:54 and blow out and up and out and up and out. 10:03 Okay, let's start up again. Usually when we do our 10:06 aerobic exercise, we never do such a thing as take 10:09 take a break. But when I'm training people with heart 10:13 disease, often times I'll start them with a program 10:16 that gives them a minute or two of exercise with 10:19 a little bit of rest and then going again or when people 10:23 want to develop our jogging program, founded very 10:26 affective if you haven't jogged for a little while, 10:29 then stop and walk for a bit and then jog and then 10:31 walk, what we find happening is it get better 10:34 and better, we have to take less and less rest. 10:38 So we're gonna keep stepping along here. 10:45 Go at your own pace. If you wanna go faster then 10:49 that's fine. Also, I would suggest for those that 10:54 are very fit, they just want you to follow along 10:56 and get a work out in, don't take the breaks when we 11:00 stop to get a couple of breaths, just go ahead and 11:03 keep pushing right on through. We don't want to 11:08 make it too complicated as we're getting back in to 11:11 our training. Often times when you watch programs 11:14 there is a lot of movement going on and once you get 11:16 the rhythm of one thing we're changing to another 11:19 and that can make it difficult. The big thing is a 11:21 rhythmic motion here. We're gonna go for about 11:26 25 more seconds, then we're gonna stop and 11:29 get a couple more breaths of air. As you get 11:35 better and better you won't have to stop at all 11:39 and that's what we're after. Okay, and we're ready to 11:53 rest. Okay, again let's get a couple nice breaths in 11:56 through the nose and out, in through the nose 12:03 and out, one more time, in and out. Now, we're 12:09 gonna step side to side, as we're gonna keep it at 12:15 a moderate pace. Recent strategics that I was working 12:24 at showed that approximately 34 to 35 12:28 percent of all women in our country die of heart 12:31 disease as opposed to around 32 to 33 percent of 12:34 all men. So it's actually surprised to see that it 12:37 killed a higher percentage of women than men. 12:41 And unfortunately for women when they're riding 12:45 around the menopause age, if they start having 12:47 chest pain. They often times think first of all that 12:51 it's indigestion, you know something along those 12:53 lines but not thinking heart. If you take a 50-year-old 12:56 man and he's starting to clutch his chest, immediately 12:59 they're going to respond and think it's the heart and 13:01 that makes it difficult for women sometimes because 13:03 they're also having the major heart attack just like 13:06 the men would and they were trying to treat them 13:09 with the antacids to help intestinal gas, when the 13:13 reality is they're actually having a heart attack. 13:19 Okay, we'll keep stepping, assuming a nice moderate 13:22 pace today. For those at home who want to go 13:26 harder you can either move quicker, take larger 13:29 steps, whatever you like to do, 20 more seconds, 13:38 and we'll get another breath. Okay, and let's get 13:54 a good breath and out and in and out, one more time, 14:03 in and out. Okay, back to our steps. And we're gonna 14:19 try and put in two more minutes here, then we'll 14:23 take another break. Okay, let's try and link it in just 14:41 a little bit, but we're gonna keep it slow still. 14:43 Bigger strides, there we go, good. Big stride, 14:53 nice and comfortable and shorten up, and big stride. 15:21 One more minute to go, and shorten it up, 15:34 big stride, way out and out and out, step, step, 15:43 step, step, good, way out, step, step, 15:50 step, step, thirty seconds, way out, step, step, 15:58 step, step, step, step, step, step, shorten it up, 16:09 good, and ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 16:23 good. Okay, big breath and out and in and out 16:33 and in and out, okay, let's go back into our steps 16:39 again. For those who are worried about heart disease 16:52 or if you're worried about recovering from heart 16:54 disease, you always wanna make sure you change 16:58 your diet. Get rid of the high cholesterol foods, 17:02 try and go to a more vegetarian plant based diet 17:06 and make sure you get a lot of fresh fruits and 17:08 vegetables in your diet. See an amazing drops in 17:19 triglycerides, which are blood fats and cholesterol 17:24 in two or three week time period. Its not unusual 17:27 to see a 100 point drop in three weeks or 50 to 70 17:34 point drop in two weeks in the cholesterol levels, 17:38 triglycerides have seen a drop as much as 400 points 17:42 in a three week time period and 250 point in a two 17:46 week time period. So the body will respond nicely 17:50 if you turn around and get into a regular exercise 17:52 program. The key is you got to do it. It won't just 17:58 automatically happen for you. Let's go another fifty 18:02 seconds then we will stop and get some more air. 18:13 All totaled out, we still have a good amount of 18:16 time in, as far as rhythmic activity for aerobic 18:19 training. Only difference is we're taking the breaks 18:24 in between to get enough oxygen and just to give 18:27 the body a chance to rest for a moment, so we don't 18:30 over do ourselves. And 10, 9, 8, 7, 6, 5, 4, 18:49 3, 2, 1, okay. Take breath and out and in and out 19:03 and in and out, okay, let's start our stepping again. 19:13 For those getting in a rehab program or even if 19:15 you're just not in very good shape this would be 19:18 an excellent take to look at getting for your own 19:21 library for exercise because during this work out, 19:26 we've taken interval times to stop and rest and you 19:30 can pace yourself if you can go past those interval 19:33 times and keep going while we stop and take the 19:36 breathes. And I'll give you a good gauge to see where 19:39 you're at. It won't take long, I've seen with an 8 19:43 day time period a person who can only walk for a 19:46 minute and half, go to say like walking a mile and 19:48 half. It happens all the time. It doesn't take long 19:52 to reverse if you're on a good healthy life style 19:55 pattern. Okay, we're gonna go for one more minute 20:07 of cardiovascular exercise. I trust everybody is doing 20:13 okay here with me today. They're smiling? 20:20 And like some of the exercise programs when 20:21 they're grimacing. Okay, we're almost done here. 20:39 Let's go twenty more seconds. Ten seconds, 20:53 9, 8, 7, 6, 5, 4, 3, 2, 1, good. Alright, get some 21:04 breaths in and out and in and out, and in and out. 21:17 Let's do some stretching. Let's step out to the side, 21:21 stretch inside of your thigh and hold that. 21:27 Hold it ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 21:38 switch over and hold, hold, hold, hold, hold, 21:47 ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 21:59 Put a heel in the ground and hold that, hold it, 22:08 ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9 and switch. 22:21 Press your heel to the ground and hold. 22:28 For ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 22:39 Put your heel out, up on it, lean forward, chest up, 22:49 and ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 23:01 switch, and lean forward, hold steady and ten 23:12 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 23:23 Use me a brace, get a hold of your ankle stretch your 23:26 quadriceps, now hold that, more ten, 1, 2, 3, 4, 23:39 5, 6, 7, 8, 9, and switch and hold, hold, hold, 23:54 for ten, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good job. 24:06 Because of the nature of heart disease we are trying 24:09 to keep everything up on our feet, so you don't 24:11 have to get on the ground at all, so we're gonna do 24:13 a little abdominal trunk work now. And the way 24:15 we're going to do this is we'll have our hands behind 24:17 our back and it's a key to try and contract here 24:21 before you bend over. So, this abdominal exercise 24:24 is actually very effective and don't have to bend 24:26 over or get on the ground to do it. Let's put our 24:29 hands behind the back, exhale as you contract your 24:32 abs, then lean forward and come up. Abdominal 24:35 still contracted, then lay back, contract, bend over, 24:41 up, lay back, contract, over, up and back, 24:48 contract, over, up and back, contract, over, up, 24:57 and back, contract, over, up, and back, contract, 25:04 over, up and back, contract, over, up and back, 25:11 contract, over, up and back, contract, over, up and 25:19 back, contract, over, up and back, contract, over, 25:26 up and back, contract, over, up and back, ten more. 25:35 There is 1 and 2, 3, 4, 5, 6, 7, 8, 9 and 10, good. 26:09 Let's turn and turn and turn and turn, turn, five 26:22 more each way. There is 1 and 2, 3, 4, one more and 5. 26:38 Alright, ladies good, we're all done. 26:43 I remember an 82-year-old man, that came out to 26:45 our wellness program, and he was in line to have 26:47 a quintuple bypass surgery because his artery were 26:50 blocked up. Well he was at our program he was just 26:52 there for two weeks during that time this cholesterol 26:55 level dropped significantly as did his triglycerides 26:58 and he went from walking about 200 yards to walking 27:02 about 3 to 5 miles a day. When he went back home 27:05 his surgeon came up to him and said are you ready 27:07 for your surgery now and he said, why do I need it? 27:11 I am walking 3 to 5 miles a day. My cholesterol is 27:14 low, my triglycerides are low. I called this man 27:16 about a year later. He was doing great, still 27:19 walking 3 to 5 miles a day with no problems at 27:22 all. Truly he bypassed the bypass. Heart disease 27:25 does not have to be a death sentence for you. 27:27 Look to God in his natural remedies and you can 27:30 expect great things if you expect a miracle to 27:32 happen, look for it, because it will. But do it for the 27:35 right reason. We want to train for the glory of 27:37 God. Remember what the Bible says, in Philippians 27:40 4:13, he promises that we can do all things through 27:45 Christ who strengthen us. Claim that promise. 27:48 God bless you. Keep exercising. 27:50 I look forward to seeing you next time. |
Revised 2014-12-17