Participants: Brittany Nunez, Becky Garber, Dick Nunez
Series Code: BASA
Program Code: BASA000031
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00:02 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your 00:06 health. Be sure to consult your physician 00:09 beginning any exercise program. 00:14 One of the greatest keys to workout success is 00:16 rest. But lot of people don't even know what 00:18 it is. Stay tune to find out next 00:21 on Body and Spirit Aerobics. 00:50 Hello, I am Dick Nunez, Wellness Director of 00:52 Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit aerobics. 00:56 Many years ago, I used to be involved in 00:58 professional body building and I used to 01:00 train up to seven days a week, four hours a day 01:02 and I worked out which such notables as 01:04 Arnold Schwarzenegger. During my life, I found 01:07 that I was spending away too much time working 01:09 out. I never did do steroids, so I was 01:11 beating myself silly way, body is also making 01:13 fantastic gains. As I became a vegetarian and 01:17 got involved in the Seventh-Day Adventist 01:18 church, I realized that I could give my work 01:20 outstand a lot less time. In fact year and a half 01:23 ago, I worked my bench press up to 500 pounds, 01:26 292 pound body weight and I was still a total 01:30 vegetarian, which is little bit surprising to 01:32 most people. So, you can really get great workouts 01:36 and make a lot of gains, but I always tell people 01:38 my greatest key to success was rest. 01:41 So, we are gonna talk more about that as we 01:43 begin our workout. I believe we're ready to 01:45 get started, helping me out today will be Becky 01:47 Garber and my daughter Brittany. Okay, we are 01:51 gonna start with some loosening up, we shall 01:53 reach up and reach and reach and reach and 02:00 reach, good reach and reach and reach. 02:06 We gonna go ten more each way, 1, and 2, and 02:15 3, and 4, and 5, 6, 7, 8, 9 and 10. Good. 02:33 Before we are gonna try aerobic phase, we are 02:37 gonna start with the pushups. So, go and now 02:39 get on the floors there ladies. Becky wants to do 02:43 them on her knees, Brittany just do regular 02:44 ones. We are gonna go for 20, ready down 02:48 up, down up, down 3, down 4, down 5, down 6, 02:58 down 7, down 8, down 9, down 10, down 11, 03:07 down 12, down 13, down 14, down 15, 03:14 down 17, down 18, down 19, down 20. 03:24 Good job. Alright anytime, we workup 03:28 muscle we wanna work the intrinsic muscle as 03:30 well. In this case, we just worked our chest, 03:33 so now we are gonna try and workout the back 03:34 end. What we do is gonna bend over, then 03:37 pull our shoulder blades together and flare them 03:40 way out, pull together and out, and together 03:45 and out, pull reach out, and pull and reach out, 03:52 pull and out, and pull and out, good. 03:59 Squeeze back reach out, squeeze and reach, 04:05 squeeze and reach, squeeze and reach, good 04:11 10 more, is 1, and 2 each way out, 3 take a 04:18 deep breathe as you pull, 4, 5 breathe out, 04:22 6, 7, 8, 9, and 10, good. Well, let's start warming 04:34 up for aerobic phase and put your foot out, lift 04:38 the toe push down, up down, up down, 04:43 up down, good. We do these to avoid 04:48 shin splints, it's a very effective exercise, you 04:52 want to get into a walking program or 04:53 jogging program and we don't want to get shin 04:56 splints, do this exercise it will help you out. 04:58 And 10 more and 3, 4, 5, 6, 7, 8, 9, 10, switch 05:13 pull the toe up and up, and up, 4, 5, 6, 7, 8, 9, 05:26 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Now in this 05:40 position, you see the calf, thus up in the toe 05:43 down, up and 3, 4, 5, 6, 7, 8, 9, 10 more. 05:56 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch over and 06:12 push up and up, and 3, 4, 5, 6, 7, 8, 9, 10 more. 06:25 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Alright, we gonna 06:38 start some cardio now, first you start by 06:41 picking your leg up this left, right, left, right, 06:47 you feel that stretch some in quadriceps as 06:51 you loosen up, good, left, right, left, right, 07:06 left, right, left, right, left, right, left, right, 07:12 left, right, left, right, 30 more seconds. 07:42 And 20 seconds. Now we are down to 10, 07:43 9, 8, 7, 6, 5, 4, 3, 2, 1. Tailor step. 07:53 In the body, there is a gland in the brain called 08:03 the pineal gland. My charge getting dark 08:06 out tells us it's the time go to sleep. 08:09 That's why during the winter time we tended 08:12 to tired little earlier as apposed to summer 08:14 when stage day life for such a long time. 08:17 Just our is body natural system and then is light 08:22 hit your eyelid this is as if somebody turn 08:25 the light on, if you are sleeping it wakes you 08:28 up, you know, your eyes are closed, you know 08:31 the light is on, when light comes in your 08:34 window in the morning another chemical when 08:37 pineal gland wakes you up. Lot of times people 08:40 ignore that, turn over, pull covers over the 08:43 head, trying to go back to sleep then they go 08:45 against the way the body is made to function. 08:48 You may have heard before that sleep before 08:52 midnight twice is valuable to sleep after 08:55 midnight and that's because when you are 08:57 working harmony with pineal gland and get 09:00 that early sleep, the maximum amount of 09:03 growth hormone is released and we get 09:06 maximum amount of recovery and it helps 09:08 us to get good rest. One of the things it 09:13 hurts our rest is when we eat before bed 09:15 because all we find is insulin present in the 09:19 blood stream real inhibit growth hormone responds, 09:24 so it's not a good time to eat. Okay, we are 09:31 doing great. When I pick up the pace here 09:35 in just the moment, already right. 09:38 To those at home keep you set your own pace, 09:50 okay let's pick it up, we tend to use little 10:01 interval training here or you go hard for a 10:04 minute that we back it half and then we go 10:09 back and do it hard again. Not the way we 10:22 talk, well it's easier part, 25 seconds, 10:42 10 seconds. Walk it out, good. Something 11:02 we find with rest is some part to get your 11:06 pulse rate below 50% and maximum. 11:08 We talk a lot on the show with aerobic 11:12 training rate is 220-age in a 70 to 80% unless 11:18 you are on sometime of medication like 11:19 beta-blockers then you need to talk to your 11:21 physician and find out what your training rate 11:24 should be, but for those who are, not having that 11:30 problem, take 220 subtract your age, if 11:32 you are 50 years old, gives you a maximum 11:34 heart rate of 170 then you should have be 11:37 under 50% of that, you need good rest. 11:40 So that it will be 85. We want to get our 11:45 fat get good rest. But for right now, 11:50 we need to kick back and do again. 11:53 50 more seconds, now we down to 35. 12:18 And 30, 25 and 20. And 10, 9, 8, 7, 6, 5, 12:48 4, 3, 2, 1. Walk it out, so typical 12:57 person has resting pulse between 72 and 76, 13:00 let us give a lot of variety or lot of range 13:03 get too high, whenever we eat our pulse rate 13:07 goes up because we need to work on digesting, 13:10 somebody smokes the cigarette, pulse pie 13:13 jumps up to around 110, 120, high fat foods so 13:17 they will increase the pulse rate to somebody 13:20 who lays around all weekend, never exercises 13:23 what happens then, soon they will get 13:25 rest. So they comeback to work all tired usually 13:30 somebody is laying around, watching 13:32 football games or we can listen sitting around 13:36 around eating broccoli and carrots and apples 13:38 and so forth, you know chips and beer. 13:40 They come back Monday morning and they are 13:43 tired and they can't figure out why and they 13:46 talk to their more active friend, they find out 13:48 that they have been busy all weekend they 13:50 get there fund of energy still. Second we do it 13:53 again, 45 seconds, 35, and 30 and now to our 14:33 last 20 or get in the mist of our good aerobic 14:39 burning now, body fats are being released again 14:43 feel it back at the moment. And slow it back 14:53 down. So, our couch potato who is constantly tired 14:57 goes into the doctor and the doctor goes well, 15:01 you have got chronic fatigue syndrome, was 15:05 that mean, well you tired often. 15:06 I already knew that, but that's official, they 15:10 don't know what to do about it. They know the 15:13 things like fibromyalgia start coming in, 15:15 that's all because the person who doesn't get 15:18 proper rest or don't eat properly and if somebody 15:23 gets good rest, somebody starts to get sick or 15:26 they feeling kind of down, a good rest is 15:29 amazing. How back and put you back up again, 15:31 15 more seconds and we gonna pick it up again. 15:41 We're coming down towards the end of it. 15:45 Well that's a good thing or bad thing. 15:48 And it's reality of life. Okay lets go and 50 16:02 more seconds, pick it up, pick it up, pick it up, 16:06 sure you will get lot of arm swing there, 16:12 you need to stop and check your pulse do so, 16:20 try and use thumb side of your wrist, where the 16:26 temple area as apposed to the carotid artery 16:29 that you can help it, you know, wanna pass 16:32 out, and also putting pressure on the carotid 16:35 artery will actually slow the heart. May be I'll 16:39 give you quite accurate breath. Good, when we 16:55 get into regular exercise what happens is our 16:59 heart becomes more effective like pumping 17:01 blood through the body since our heart is a 17:04 muscle needs to be exercised just like any 17:07 muscle as it get stronger, the stroke 17:10 volume improves. So, what's I mean, 17:12 it means that your heart will have to beat less to 17:17 will have to beat less to blood. My resting pulse 17:22 rates about 48, 47 as apposed to a normal 72 17:27 that's because of all the exercise. 17:29 Without exercise, my pulse rate wouldn't be 17:32 that low and when your pulse rate is slow you 17:35 can do lot of things and still be rested. 17:38 We're not resting right now. Well working now. 17:45 Ready ladies kick in gear. These girls are 18:03 doing great, having a ride in there, 40 seconds 18:13 and 30, down to 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 18:52 good. Slow it up. So, truly the more you 19:01 lay around, the less rest you get. When you start 19:05 getting better in decent time, getting up for a 19:08 decent time, have a regular meal, schedule, 19:10 get good exercise, what you find is you have 19:15 lot more energy then you ever thought and when we 19:19 get proper rest that changes a lot of things 19:22 in your life. Just a way you feel about yourself, 19:24 the way you treat other people and most of all 19:27 your relationship with God will improve because 19:30 you will be so much more alert and wanting to dive 19:34 into his word more and more. Just watch, we can 19:45 do another one still, we got to one more time, 19:51 are you ready with attitude let's go, 19:54 50 more seconds, 35 and 30. 20:22 And 20, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, that's 20:52 better. Now you slow it down. We're on the tail 21:01 end of our aerobic workout down and pretty 21:06 soon, we will get to rest. When people come 21:17 to our Wellness Program, they have hypertension, 21:20 getting on the regular workouts, amazing how 21:25 fast we see that high blood pressure 21:27 normalizing. Now they get that nice facial dilation, 21:32 the arteries rather exercising and after 21:35 I stop before I exercise the body and the body 21:39 can rest. Okay ladies, we can go back to our 21:52 opening move left, right, left, right, left, right, 21:57 left, right, left, right, feel like I am trigging 22:03 through the snow, good job 40 seconds 22:13 and 25 seconds 20, and 10. Okay walk it out nice 22:54 and easy best part of the work, snowing is almost 23:03 over. Almost makes you sad when you think it's 23:17 almost over doesn't it? Almost, almost makes 23:21 you sad or cry. Just a few seconds here, 23:29 we got a little bit string work, now we 23:33 are doing aerobics. Now we gonna do the 23:35 third portion of fitness or we get into stretching 23:39 here in just a moment. Always want to make 23:44 sure, we cool the heart down with our body, 23:47 not just do a sudden start. Okay, press your 23:54 heel down, start by stretching your calf, 23:56 pull that 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 24:09 9, 10. Switch, first heel down, then hold 10 more 24:21 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 24:31 Okay ladies, you use as a post and stretch 24:34 your quadricep and hold, 10 more 1, 2, 3, 4, 5, 24:47 6, 7, 8, 9, 10. Switch hold it 1, 2, 3, 25:04 4, 5, 6, 7, 8, 9, 10, just put out, up on the 25:14 heel, turn the back leg, then bend to it, 25:15 stretch your hamstring, pull that 1, 2, 3, 4, 25:26 5, 6, 7, 8, 9, 10. Switch it on the heel 25:35 back leg bent knee forward chest up and 25:40 hold 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 25:52 Step out to the side, stretch inside of your 25:56 thigh and hold 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 26:12 Switch over and hold okay 1, 2, 3, 4, 5, 6, 7, 8, 26:30 9, 10. Oh ladies well done, thank you. 26:38 The good mode designed us to rest, in fact you give 26:42 a 6 days of work and one day just totally relax, 26:45 now we stop our Wellness Class make sure you take 26:47 one day in seven to really get total rest 26:50 that's so important. When we go through 26:53 workouts, we're putting a stress on our body, but 26:56 actually it's a good stress, when you go 26:58 through that stress, we find ourselves much, 27:00 much more able to rest and rest effectively. 27:03 Often times when people sleep they feel like, 27:06 well I didn't even get a good night rest, they 27:08 wake up actually feeling more tired than they do 27:10 before they were to bed. Well what they do before 27:13 they go to bed can have a lot to do with that. 27:14 But what is on their mind when they go to bed, 27:16 also often times when people eat they like to 27:20 eat and then go lay down, take a nap, actually 27:23 that's one of the major causes of senility, 27:25 it's not the time to lay down. We don't want 27:28 to ask our system, which is designed 27:29 straight up and down to all sudden doing in the 27:31 recline position and digest. So, we want to 27:33 get good rest, we want to rest our system, 27:35 rest our bodies, and spent time with God. 27:38 He is our maker, if you do that we'll have much 27:41 better health and inner into his rest. 27:42 Remember Philippines 4:13 says, I can do all things 27:46 through Christ, who strengthens me. 27:48 God bless you, look forward 27:50 to see you next time. |
Revised 2014-12-17