Body and Spirit Aerobics


Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Rick Nunez, Andrew Hard


Series Code: BASA

Program Code: BASA000028

00:01 The following program is designed to
00:03 demonstrate simple workouts that you
00:05 can use to improve your health.
00:06 Be sure to consult your physician
00:10 before beginning any exercise program.
00:14 Cancer is still a terrifying word in our
00:16 society. Would you realize that exercise
00:18 can help you, it can help you in both the
00:20 prevention and in recovery, find out
00:22 how next on Body and Spirit aerobics.
00:52 Hello, I am Dick Nunez, Wellness Director of
00:55 the Black Hills, Health and Education Center
00:56 Welcome to Body and Spirit. In my crew is
00:59 Wellness Director of Black Hills. We've got
01:01 quite a few people come out who have
01:02 cancer. And, it is really sad to see
01:04 sometimes the hopelessness of
01:06 the situation or the fact that they
01:08 wait for a long time before they try
01:09 a wellness program. But the thing we do
01:12 see is by getting them into regular
01:13 exercise program. We see great
01:15 improvements, they get much stronger, they
01:17 feel better and actually gives them
01:19 a greater increase on life.  And, also we
01:21 find that exercise is good for boosting
01:23 the immune system. An immune system
01:25 is the key to whether we get cancer or not.
01:27 So, we are gonna talk a little more about it
01:29 as we get into our program. I believe
01:30 we're ready to get started, helping me out today
01:32 will be Andrew Hard and my son Rick.
01:35 So, let's start out by getting a little
01:36 warm up in, and let's reach up, let's turn and
01:40 and reach, and turn and
01:42 reach and turn and reach and reach and
01:48 reach and reach, keep going,
01:54 let's go ten more each way
01:56 one, and two, and three, and four, and
02:09 five, six, seven, eight, nine, ten.
02:22 good. One of things I find is helpful for
02:25 a cancer is to get them stronger.
02:27 One of the good ways of doing upper body
02:29 wise is to hit the deck and do some
02:31 pushups, now pushups can be done off the
02:33 knees, can be done against the wall,
02:35 but the main thing you wanna do is
02:37 keep the elbows out, so when you come
02:39 forward keep your chest up and when you pushup
02:41 exhale as you pushup, inhale as you come down
02:44 keep a nice steady rhythm with your
02:47 pushing, okay, but our guys can just
02:49 do them regular, we are gonna do 20 of them
02:51 on my count, ready down, up, down,
02:57 up, down, that's three down, four down,
03:03 five down, six down, seven down, eight
03:10 down, nine down, ten down, eleven down,
03:17 twelve down, thirteen down, fourteen down,
03:23 fifteen down, sixteen down, seventeen
03:28 down, eighteen down, nineteen down,
03:33 twenty, that's a walk in the park.
03:36 Okay, you wanna get towel for us, please
03:38 Rick. Alright, we're going to do this to work
03:47 our back, our upper back let's pull up apart
03:49 and bring it up in a pull over type
03:52 manner and down inhale, exhale.
03:57 Inhale, exhale, and up and down, try and
04:04 push the shoulder blades out on the way down
04:06 and contract them together when you
04:09 go up, push them out and up push them out, and up
04:18 and out, up and out and up and
04:25 out, and up and out, up and out. Let's go ten more,
04:29 here's one, and two, three, four, five,
04:42 six, seven, eight, nine, and ten.
04:54 Bring them backup over to the side and
04:58 over and over, pull, good, good, over,
05:06 over, pull, ten more each way.
05:13 One, two, three, four, five, six, seven,
05:29 eight, nine, ten, good job, alright.
05:37 Go and take them all the way out for us, please
05:39 Rick. Start warming up for aerobics.
05:43 Put our foot out, we are gonna raise the
05:47 toe up and push down up down, up down,
05:53 up down, up ten more one, two, three,
06:01 four, five, six, seven, eight, nine,
06:11 ten, switch over. And up, we are doing here
06:17 is warming up the shin area, one of the
06:19 things that holds people back, in aerobic
06:21 training or to go out for a walking or
06:23 jogging program. The shin splints, we
06:25 wanna avoid that, we are doing this exercise
06:28 will be very helpful as we stimulate the
06:29 anterior tibialis, which is a muscle on the front
06:32 of the leg, now we are going to do five
06:34 more, one, two, three, four, five, okay
06:41 let's do the calf press up on the toe
06:43 and down, up down this one's essential
06:47 for the Achilles tendon, helps keep it nice
06:50 and flexible, 'cause you don't wanna
06:52 injury that along the way or you'll find
06:54 yourself into a surgical procedure
06:56 and a long recovery time. Eight, nine,
07:03 five more, one, two, three, four, five,
07:11 switch over, press up press up three, four,
07:18 five, ten more, one, two, three, four,
07:25 five, six, seven, eight, nine, ten.
07:33 Okay, good, let's start stepping and
07:36 start getting aerobics going, we'll start a
07:39 little bit slowly here, just to get the heart
07:41 going. Then we'll start picking up the pace
07:46 just a little bit, I wanna get those,
07:50 get the blood circulating, oxygenating
07:52 the body is an excellent way to help preventing
07:54 cancer. So, actually you'd be better off
07:57 get outside and do this but you know, it
08:00 good that we all have a program like this,
08:03 we can do it inside, because it's not always conducive
08:05 to go outside. We get down like
08:07 cold in some parts of the country or I am from
08:09 the Great North Western and it tends to rain
08:12 over there, back they had a group called
08:13 the rain runners, people who will be willing to
08:15 go out and brave the rain, I never
08:17 joined that group though. Okay, let's, we are
08:27 gonna start going high knee now, okay
08:53 back to regular, okay and high knee again,
09:22 okay and regular, fifteen more seconds,
09:51 okay, give me some jumping jacks,
09:53 go, good job, looking good.
10:02 Andrew, if you can straighten your arms out just
10:04 a little bit more, there you go, that's
10:06 better, good, good job, alright,
10:11 excellent, this is an old physical
10:14 education special, I'm sure we all did
10:17 these one time in our lives, 30 more
10:23 seconds, if you can't do these, I'm just
10:25 try and do a modified version of it or
10:27 just keep stepping in place. While we
10:29 do this, sometimes people would just
10:34 have to just try and use their hands or
10:37 just step out, one side or another.
10:44 Good, two, one, okay rest. Okay, let's
10:53 step out. Back together, while we
10:57 lunge out, make sure you do not let your
11:00 knee, go over your foot. Actually it will go
11:06 over your foot. Just don't let it go past your
11:08 foot, your knee should go right over your
11:10 foot, so it's a direct line down, don't
11:14 let it go past, otherwise then you
11:16 will be stressing the knee, good,
11:22 step out, back, together, out, back,
11:26 together, out, back, together, out,
11:30 back, together, out, back, together, out,
11:36 back, together, out, back, together, out,
11:41 back, together, out, back, together, out,
11:43 back, together, out, back, together, out,
11:51 back, together. Okay, one
11:53 more minute of jumping, Oh!
11:54 Jumping jacks go, good, excellent guys,
12:02 you're looking good. 30 seconds and 15,
12:42 ten, nine, eight, seven, six, five,
12:47 four, three, two, one, okay lets
12:52 step it out. You'll find with cancer,
13:11 if you put a cancer cell and a normal cell
13:14 on a Petri dish and put it in a corrupt
13:16 environment, but soon the cancer cell will
13:19 turn the normal cell into a cancer cell,
13:21 but if you put the cancer cell and the
13:25 normal cell into an ideal environment
13:27 in a Petri dish, the normal cell will
13:30 convert the cancer cell into a normal
13:33 cell and that's good news, okay
13:36 and when we exercise we get good
13:39 circulation and lots of oxygen through the
13:43 body, we help setup that environment
13:45 that will make our immune system strong
13:48 after we do a workout, the endorphin level is
13:52 increased, and we find ourselves enhanced to
13:56 immune response, also exercise helps
13:59 produce melatonin, which helps us rest
14:03 in the evening time, like you produce three times
14:05 as much, if you're get in a regular exercise
14:06 program. So we find that people who exercise
14:09 regular get much more effective rest
14:12 and rest is another key component
14:14 for having a strong healthy immune system,
14:18 those who have jobs they make them work
14:21 really long hours, or staggered hours
14:24 will tend to get a lot of the autoimmune disorders
14:27 that are so popular today putting fibromyalgia,
14:30 chronic fatigue syndrome, just a name a couple.
14:33 Hey, keep it up, okay, let's pick it up
14:43 a little bit, okay now slow down, okay pick it up,
15:18 slow down, pick it up, slow it down, okay
15:51 so a set of jump ropes, ready to go, go for
15:55 one minute there, 40 seconds
16:13 for those at home if this is too hard to get off
16:17 the ground, then just do it modified, where you don't
16:21 leave the ground and still get that arm
16:23 rotation in there, 'cause as you get more,
16:25 more muscles working, you find yourself burning
16:29 in more calories and by loosing body fat
16:33 we also help to prevent cancer, being obese
16:36 is definitely a risk factor when it comes to cancer
16:39 along with so many other diseases. Good, keep
16:50 going, okay, step it out, also really important
17:04 for cancer is get a lot of fresh fruits and
17:07 vegetables. American Cancer Society
17:09 recommends five to six servings of raw fruits
17:12 and vegetables everyday. That's raw fruits
17:14 and vegetables. Average American get's a serving
17:17 of raw fruits and vegetables once every
17:20 7 to 14 days, it's not near enough,
17:22 need to really be putting on those, putting down
17:25 those fresh fruits and vegetables and the harsh
17:28 reality is the statistics for cancer are continuing
17:31 to increase, we find that a person almost has a
17:35 50/50 chance of getting some type of cancer
17:38 in their life time. So getting in a good
17:41 preventive life style certainly will help us
17:44 especially when we look at all the refined foods
17:46 and environmental chemicals that we have
17:49 in our society today, we need to do the best
17:51 we can. Okay, keep it going, you find that
17:56 somebody who would have a typical 42 to 43 %
18:00 chance of having cancer and become a more active
18:03 vegetarian, drops down to 32 %, if you become
18:06 a total vegetarian you can drop it down
18:09 to between two and three percent. So you
18:12 can go from 42 down to 32 or you go from all the way
18:16 down to 2, it doesn't mean that being a total
18:19 vegetarian you may never have cancer, but your
18:21 chances have gone down drastically. 20 more seconds
18:33 here fellows. Okay, another set of jump ups, go,
19:00 do this for one more minute 45 seconds to go
19:17 35, 30, 25, 20, and 15 and 10, 9, 8, 7, 6, 5, 4
19:49 3, 2, 1, okay we're going to go side to side now.
20:12 Okay, let's stride it out, left right, left right
20:22 left right, left right left right, left right
20:30 left right, left right left right, left right
20:38 shorten it up, let's pick it up.
20:55 Okay, stride it out, shorten it up
21:23 stride it out, okay, step,
21:45 coming to the tail end of our aerobic training
22:02 50 more seconds of this phase
22:07 45, 40, 30, 20, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
22:52 step side to side, big steps, let me
23:17 back down, left right left right, left right
23:31 left right, left right left right, left right
23:38 left right, keep it up, big step, short step, big step,
24:21 And what you've been waiting for
24:22 start slowing it down, short steps
24:33 20 more seconds at this pace
24:42 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, step it out
24:52 nice and gentle, just a casual walk now
24:57 just finishing off the aerobics
24:59 letting the muscles help the heart cool down
25:03 it's never wise just to stop aerobics abruptly,
25:06 it puts a great strain on your heart.
25:09 So keep the muscles working, let the leg
25:12 muscles assist in circulating the blood
25:14 back through the body and we're down to our last
25:22 30 seconds fellows 20, and 10, 9, 8, 7, 6, 5, 4,
25:48 3, 2, 1, good put a foot back
25:53 stretch calf, stretch it, hold for 10, 1, 2, 3, 4,
26:07 5, 6, 7, 8, 9, 10, switch, let's put down
26:17 and hold, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, put the
26:31 foot out up on the heel, lean forward, keep
26:33 your chest up and the back leg lean into it and hold,
26:40 ten more 1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
26:52 good, switch over and hold, chest up, back leg bend
27:00 lean into it, 10 more seconds 1, 2, 3,
27:05 4, 5, 6, 7, 8, 9, 10, alright fellows, well done.
27:17 I know that cancer is a scary diagnosis for
27:19 anybody, but there is hope, if you
27:21 get into a regular exercise program,
27:23 start eating properly, get lots of fresh air
27:25 and a lot of water, get good rest,
27:28 most of all have that trust in God, because
27:31 he is the great healer. The natural program
27:34 that he prescribes is what he wants us to do,
27:36 but he wants us to do to glorify him
27:38 not ourselves. The Bible gives us lots
27:41 of promises and the one I always claim, Philippians
27:43 4:13, it says I can do all things through Christ
27:46 who strengthens me. God bless you, keep on
27:49 exercising, I look forward to seeing you next time.


Revised 2014-12-17