Body and Spirit Aerobics


Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Janet Nelson and Richard Nelson


Series Code: BASA

Program Code: BASA000044A

00:02 The following program is designed to demonstrate
00:03 simple workouts that you can use to
00:05 improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:14 Many people are plagued with Tendonitis in
00:16 various areas, we gonna to talk more about that
00:19 describing what it is? And what we can
00:21 do about it. Next on Body & Spirit Aerobics.
00:51 Hello, I am Dick Nunez, Wellness Director of the
00:53 Black Hills Health and Education Center,
00:55 welcome to Body & Spirit Aerobics.
00:58 Many people suffer from Tendon problems of
01:00 various joints, it can be tennis elbow or Carpal
01:04 Tunnel Syndrome, or what ever it might be,
01:06 but there are good things we can do about it and as
01:08 long as we reduce that information and get some
01:10 good exercise in, we can see tremendous turn
01:13 arounds. We're gonna to talk more that along with
01:16 going through our workout program.
01:17 I think we're ready to get started, helping me
01:19 out will be Richard and Janet Nelson, and they
01:23 share a similar last name, because they're
01:25 husband and wife of some 35 years right 39,
01:28 39 years, get that right. Okay, those extra four
01:31 years, Okay we're gonna warm up and we're gonna
01:34 do some upper body work first, we'll do about 10
01:38 minutes of aerobics today. Only for the all
01:41 for the fact that we might have some people
01:43 here that are experiencing some
01:44 tendon problems and one of the main areas
01:47 it can be effected with tendon aches is in the
01:49 knee area so that will limit how much somebody
01:52 can move but we'll also do some stuff for the
01:55 upper body and tennis elbow and so forth.
01:59 Okay, let's go the other way and if you have some
02:04 Tendonitis in your shoulders, this might
02:06 actually hurt a little bit, one of the areas it
02:09 effects a lot of people especially weight
02:11 lighters is the Bicipital tendon, and that effects
02:16 the area in a shoulder and I'll show that in
02:18 just a second here okay, let's go ahead and start
02:20 some chest training, the bicipital tendon,
02:23 is right in this area of the shoulder and if
02:26 you have somebody turn your hand out,
02:28 you can usually feel that bicep tendon and that
02:31 gets some pain, when people do in lots of
02:33 heavy bench presses. Okay, well what we're
02:35 gonna do is we are gonna put our hands like this
02:38 we're gonna push them together and go out and
02:40 do our back, push out and then back, push out
02:45 and back, we do have tendon problems,
02:48 you'll find that you'll be able to do most of things
02:49 we're doing. Because we are not using weights,
02:52 we're just using our own body as a resistance
02:55 and so if it is hurting you you simply ease up
02:58 on how hard you are pushing, the more fit you
03:01 are, the harder you can push. Now we are going
03:06 to change the angle, we are gonna push up,
03:09 and push up actually I am more out to an 45
03:12 angle, Okay push, so we're doing like an
03:18 incline press, up at an angle and up and up,
03:27 and up, a lot of people when they workout will
03:29 feel popping the clicking of a joint and the
03:34 question I always asked them is does it hurt
03:36 and if they say no it doesn't hurt, then I say
03:40 well go ahead and continue, but if they
03:42 start experiencing pain from that popping and
03:46 clicking, then it be a good idea for them to stop
03:50 Alright, let's go five more times, squeeze the
03:52 hands together and up and up and up, one more
03:59 time and up, okay hands behind the head,
04:03 push the elbows back, way back,
04:09 alright now give yourself a hug, pull your
04:12 shoulder blades apart and then back again and push
04:20 the elbows back. And now give yourself another
04:25 hug. Alright, let's get right into focusing on
04:34 tendon problems, we're gonna to do a little bit
04:36 tendon problems, we're gonna to do a little bit of
04:38 work on the tennis elbow situation, tennis elbow
04:41 usually affects right in here and it extends her
04:43 tendons of the form and the reason why it's called
04:47 tennis elbow is when somebody is hitting a
04:49 tennis ball if they don't have their arm in a
04:51 proper position or they're not hitting the
04:53 ball cleanly on the tennis racket it will create a
04:56 vibration through here and start to inflame this
04:58 tendon, also it can happen a lot through just
05:01 using a hammer, of course most guys use nail
05:05 guns now, so they don't have quite so much
05:07 problem with that, but in order to work the
05:10 tendons here you see if you take the hand,
05:12 the hand only has so much strength in it
05:15 because the fingers don't have a lot of
05:16 muscle in them, the strength of the hand is
05:19 dictated by the form and so I squeeze my hand
05:23 you see my form starting work. So what we're
05:25 gonna to do is we are just gonna put our arms
05:27 out like this, we're just going to squeeze our
05:29 hands, I remember a fellow I had who was a
05:34 squash player and he hadn't played squash in
05:36 two years, because he had tennis elbow so bad
05:39 and so I said well, let me give you a workout
05:41 routine, so I started him on a routine like this
05:44 and with in two weeks he was out playing
05:47 squash again. Didn't take him very long to
05:50 start turning it around and this is a pretty
05:54 simple exercise which you feel in that area
05:57 don't you. Okay now what we are going to do
06:01 is keep your hands out, we're gonna go down
06:03 and up and down and up and down and up and
06:08 down and up and down and up and down and up,
06:13 down and up, and down and up. You should be
06:17 feeling that on your forearms, okay now
06:20 we're gonna hold in this position. We're gonna
06:22 turn and turn and turn and turn, turn out,
06:28 turn in, turn out, now in, turn out and in, turn out
06:35 and in, turn out and in, turn out and in, turn out
06:43 and turn in, turn out and in, turn out and out,
06:50 turn out, 3 more times, turn out and 2 and 3.
06:57 Now, keep them out there still, now open the
06:59 hands, close them, open, close, open, close,
07:04 open, close, and close, open, close, open, close,
07:10 open, close. Okay, your forearms starting to get
07:15 tired; okay Richard, how are we doing?
07:19 More in the shoulders. More in the shoulders
07:24 and that can happen too, okay keep squeezing,
07:30 squeeze, see every time you squeeze the muscles
07:32 in the forearms are working, as we're
07:35 extending and flexing and when you do exercise,
07:39 it puts fresh oxidated nutrient rich blood
07:43 through the area and takes waste byproduct
07:45 out. Okay, let's go and put the arms down.
07:49 Now, we're gonna stretch that area, we're gonna
07:51 put our hand out and I'm just going to take it and
07:55 pull back. So, you're feeling it stretch
07:57 through your forearm and hold that.
08:05 Okay, now lets do the other side. I was a shot
08:10 putter back in college, and I've very small hands
08:13 and I'm launching a 1 pound ball, my small
08:16 hands could get a little uncomfortable. So, I did
08:18 a lot of this kind of stretching in order to
08:20 get my forearms ready to handle it. Okay now,
08:22 we're gonna switch down, you should be feeling
08:25 that stretch on the top of your wrist now.
08:28 So, it should be stretching in through the
08:30 extensors. These are the extensors of the forearms
08:35 and underneath there's the flexors and let's go
08:40 the side now. Push it down and stretching,
08:45 up in through here. Okay, good, now we're
08:55 gonna do some shoulder activity, one of the
08:57 terms you hear a lot of in our culture is about
09:00 rotator cuffs and rotator cuff is made up
09:03 muscles. In fact let's go over to Janet and use her
09:07 as an anatomy chart for a second.
09:09 If you turn this way Janet, here is the
09:11 scapula and then you have the Supraspinatus up
09:13 here, the Infraspinatus down here Teres minor
09:16 down here and underneath there is the
09:18 Subscapularis with these muscles that catch up
09:20 under the shoulder here and so they'll have a
09:23 common tendon up in this area and if it gets
09:25 in flame you have other inflamed rotator cuff
09:27 and so one of the things, you can do for that.
09:31 Now, if your rotator cuff is torn, you're gonna
09:33 have to get it taken care of. 'Cause this is not
09:35 gonna heal, but I should clarify that. If it's torn
09:39 all the way where the Synovial-fluid is
09:40 getting through, if it just a slight little tear,
09:43 then it might heal and so on, but if the
09:45 Synovial- fluid is present and it's turned
09:47 all the way through then you're not gonna get
09:49 any better, and it's just gonna keep hurting
09:50 you and you need to go on and have it fix,
09:53 but for those who are just experiencing some,
09:55 some rotator cuff stress there are some exercise
09:58 you can do. We're gonna put our elbows into our
10:00 side and we're gonna rotate our arms out and
10:04 draw back in and out and in. keep those elbows into
10:08 your side and this is a simple exercise I know,
10:12 but if you have problems in that area.
10:16 It will be very beneficial for you and
10:18 you can use some resistance, you can use
10:20 like dumbbells or you can use like some
10:22 rubber bands or the exercise bands that are
10:25 out there and out, way out, way out and out
10:35 and all that we are doing is external and
10:37 internal rotation of the shoulder. If this motion
10:41 hurts, then you probably have a pretty
10:43 good idea that you do have some rotator cuff
10:45 problem, and out and out. Enjoy yourselves,
10:54 you're able to workout and you don't have sore tendons.
10:57 So, you should be happy,
11:01 actually you get sore tendons every
11:03 once a while, we're all do. Yeah.
11:06 And the best thing to do, when you start
11:07 feeling a sore tendon is put the ice on there.
11:11 Lot of people want to through heat on there
11:12 and that's not the thing to do. Get ice on there,
11:15 because ice will reduce the inflammation and
11:17 when I've people that come through our
11:19 wellness program that are suffering from the
11:21 tendonitis, whenever we work them out.
11:23 I make sure they ice themselves after the
11:25 workout, so we don't create any inflammation
11:28 and we keep working towards the healing
11:30 process and we find many, many people
11:34 having great benefits from their tendon pain,
11:37 by getting into a good exercise program and
11:40 also what they eat affects how much
11:42 inflammation they have. Certainly going on a
11:45 vegetarian diet is a non inflaming type diet that
11:48 will help reduce pain that you might be suffering.
11:52 Let's go about 5 more,
11:56 okay now we're gonna make it a little bit tougher.
11:58 We're gonna come up like this, we're gonna
12:00 bring them up and then down and up and down
12:05 and up and down, okay we wanna keep the
12:07 arms totally flat here. Okay and then down,
12:11 there we go, keep them at a 90 degree
12:14 bend the whole time. Okay, alright, it looks
12:19 good, keep smiling. Okay, up and down and up
12:27 and down and up and down and down
12:32 and up and down, up and down and up and down,
12:37 10 more times, there's 1 and 2 and up and 3, up
12:43 and 4, up, and 5, up, 6, up, 7, up, 8, up, 9,
12:53 up, 10 and relax. Now some at home might say,
12:57 well that one hurt. Well if it hurts don't do it,
13:01 because not all of you are going to be in the
13:03 same position or have the same injuries, okay
13:07 lets start with some wide legs, so just start
13:09 by stepping gently in our aerobic workout.
13:12 We're gonna start slow,
13:19 whenever you start aerobic training.
13:21 We want always you have a introductory face to it.
13:23 We don't want to get going too quickly,
13:25 because that will put a little too much stress on
13:27 the heart too quickly and it can cause
13:33 premature ventricular contraction and we
13:35 don't want those. Which also is known as
13:37 arrhythmia where it feels like your heart is
13:39 skipped a beat. Okay and go from there,
13:42 right into some squats, squat down and up,
13:45 squat down and up. Say it together, down and up
13:50 and down and up. We are gonna do 20 of them
13:54 there is 5, and 6, and 7, and 8, 9 half way there,
14:05 keep the chest up, keep the knees over the feet.
14:09 Push the hips back as you squat, 14, 15, 16,
14:17 17, 18, 19, 20. Okay, hands on the hips,
14:23 step back and forward and back and forward,
14:28 step back and forward, step back, step back,
14:33 step back, step back, and step, and step, and step,
14:43 and step, and step, and step, and step, step, step
14:53 and left, and right, and left, and right, left and right
15:04 and left, and right, and left, and right.
15:09 Speed it up a little bit, left, and right, left, right,
15:15 left, right, left, right, left, right, left, right,
15:25 left, right, left, right, left, right. Okay, back
15:32 into your step, another good procedure you can
15:36 use for tendons. If you have the person, who
15:39 knows what they're doing is cross friction
15:41 massage, so if you find the tendon that hurts
15:44 and you do a cross friction. Not going this way, but
15:48 going cross this way and you get right on
15:50 that tendon, it is a little bit uncomfortable.
15:52 But, cross friction massage can be very
15:54 beneficial for helping to realign the fibers and
15:58 help that tendon to heal up a little quicker.
16:02 Okay, let's pick it up now, little faster,
16:06 we're gonna keep them contact with the ground.
16:09 When you get into a actual jogging or
16:12 jumping around, you can stress the tendons
16:15 of the knees and also the back and hips.
16:20 Basically any tendon around the body can get
16:22 inflamed, so we wanna stay with, if not people
16:25 get tendonitis of the ankle, tendonitis of the
16:29 knee, tendonitis of the hip, tendonitis in the
16:31 growing area. That takes a long time to
16:34 heal, and of course shoulder get it, elbows
16:38 get it, wrist get it and that's really what the
16:40 carpal tunnel is, the carpal tunnel tendon is
16:44 coming out, carpal tunnel groove and it's
16:46 causing inflammation. Speed up a little more,
16:56 okay now slow down,
17:03 and we're almost through the half way
17:05 mark of our aerobic exercise. So, we'll do about another
17:11 5 and half minutes of aerobics. Then we'll do
17:13 a little bit of a cool down.
17:20 Okay, let's go ahead and stop that, and go
17:21 and do squats again, right back down,
17:23 okay squat, chest up, chest up, chest up, push
17:29 the hips back and squat and squat and squat and squat.
17:35 Now, we go slower and slow, and slow, and slow.
17:43 Speed it up again and down, and down, and down,
17:49 chest up, down. Keep smiling, we're having fun.
17:54 Squat, slow down, and slow, and slow, and slow, and slow.
18:06 Okay speed it up again, chest up, down, down
18:13 and down, and down, and down, and down,
18:18 and down, slow down. Now we're not going
18:21 very deep right now and that's by design.
18:25 Because we're using this as part of our
18:28 aerobic workout and also when people have
18:31 tendon injuries. It hurts for them to go real deep.
18:35 But, if we want it to go into a more heavy
18:39 standard squat. We would start
18:42 working on taking it much further down.
18:45 Okay, and go back into your step,
18:54 okay pick it up. Richard, you were
19:00 saying you would warm me up?
19:01 Yeah. Richard's my temperature gauge, as a
19:04 very efficient furnace and cooling system.
19:09 And as he gets warmed up real quickly and
19:11 starts sweating very quickly.
19:14 Okay, keep pumping the arms,
19:21 okay hands on the hips; let's go do a side step.
19:25 Okay, out to left, then right, left, right, left,
19:31 right, left, right, left, right, left, right, left,
19:41 right, left, right, keep going.
19:53 When you're dealing with tendon injuries,
19:55 I wish I could tell you exactly how long you
19:57 need to anticipate for that to get better,
20:00 unfortunately there is no magic answer to it,
20:03 too often people just wanna go in and take
20:05 anti-inflammatories or go get an injection and
20:09 unfortunately that's just cutting down the
20:10 inflammatory response. Where the body is
20:12 trying to heal itself and you're just basically
20:16 cutting down on the time it's gonna take you
20:18 to heal and so you wanna try and do this
20:22 naturally as possible, certainly massage and
20:24 icing are good modalities to use to reduce tendon
20:29 problems and the other thing you wanna do is,
20:32 these tendon problems start happening when
20:33 you over use something like for example,
20:36 if you're doing a lot of hammering or if you're
20:38 doing a lot of raking or shoveling or something,
20:41 something out of your ordinary. That's what's
20:43 gonna put disruption on the connective tissue of
20:47 the muscles and cause the information.
20:50 Okay, go back into your step
21:00 and we're starting to wind down, 2 more
21:02 minutes of this. Now, we can go through to
21:05 the cool down, and after the cool down.
21:07 We'll do a few more easy stretches and then,
21:12 we'll be done, so we can go eat.
21:19 Food always tastes a little better, rest always
21:22 happens a little easier after a good workout
21:23 routine. Okay step it up a little faster,
21:31 Richard and Janet both like to do a lot of
21:33 walking, so this is very natural for them.
21:37 They're dog lovers, they raise Boston Terriers.
21:47 They've one dog named Bilbo, who keeps us all
21:50 on our toes. Because, he's got so much
21:52 enthusiasm enough for all of us.
21:58 Okay, a little faster still, last minute, let's see if
22:01 we can even go one minute like that.
22:06 We're spreading to that finish line,
22:08 looking good Janet. Jog Richard.
22:18 And we're down to 40 seconds to go.
22:27 You having fun yet Richard?
22:29 Yeah, I'm getting there. You're getting there,
22:36 Janet doing okay? Okay. Alright, down to
22:39 20 more seconds, keep pumping it up, pump the arms
22:49 and down to your last 10,
22:54 and 5, 4, 3, 2, slow it down, slow it down,
22:59 slow it down. Now, this is the final phase of the
23:03 aerobic exercise and this is where we are
23:05 allowing the muscles of the body to help the heart.
23:09 Slow down, you don't wanna just stop abruptly
23:12 'cause that's gonna put a lot of demand upon the
23:14 heart, but if we slow down gradually then we
23:17 find ourselves allowing our legs to work as a
23:20 pump to push that venous blood back up
23:22 to the heart and your heart will be thanking
23:24 you all the way. Your heart is thanking you
23:26 right now, thank you for the exercise Richard
23:29 and Janet and thank you for slowing down
23:32 so I don't have to take too much stress.
23:36 Slows down pretty quick. That's a good thing,
23:39 that's one of the good signs of good
23:42 cardiovascular health. Is if your heart rate slows
23:44 down fairly quickly after exercise stops.
23:47 So, if you get your heart rate up to a 120 and
23:50 5 minutes later, it's still at a 110. That's not a
23:53 good thing, you want your heart rate to go
23:54 down and the more fit you become, the more
23:58 effective your body will be at doing that.
24:01 Because as you workout, of course as
24:02 you know your heart is a muscle and it work as
24:05 a pump and as you exercise the stroke
24:07 volume of the heart becomes improved and
24:09 you get better circulation and it reduces the blood
24:12 pressure, puts glucose into the cells, to help
24:16 control diabetes. It does lots of good things,
24:19 okay we're doing well. We're coming down to
24:21 the end of our cool down. Now, we're gonna stretch
24:24 out a little bit and then we'll be all done,
24:28 so we're down to our last 30 seconds.
24:33 Richard and Janet had a good aerobic workout.
24:36 And I've had a good time watching it.
24:46 And we're down to our last 10 seconds, almost home
24:56 and 2, 1. Now relax, now let's stretch out
25:01 and we're gonna stretch the calves first, put the
25:04 left leg bent, right leg straight.
25:06 Push the heel to the floor and just let that stretch,
25:17 okay, switch. Front leg is bent, back leg is straight.
25:21 Push the heel to the floor, stretch the calve
25:26 and breath in through the nose, out through
25:30 the mouth, in through the nose, out through the mouth.
25:36 Okay, now we're gonna stretch our hamstring,
25:40 gonna step out, just step out and then back leg is
25:44 bent, lean forward into it, keep the chest up.
25:54 Let's hold that for about 10 seconds.
26:00 Okay, now let's switch over to the other side,
26:03 back leg is bent, front leg is straight, up on the heel.
26:08 Lean forward into it, keep your chest up,
26:16 okay good, and now let's step out to the side.
26:21 Okay, this leg is bent, this leg is straight
26:23 I want to stretch the inside of the thigh.
26:31 Alright let's shift the other side, chest up.
26:40 Keep breathing in through the nose,
26:41 out through the mouth.
26:45 Okay, good, alright folks we are done. Thanks a lot.
26:52 When you're dealing with tendon problems,
26:53 we want to take it step by step. The first thing
26:55 you do is to put the ice to it. That reduces the
26:58 inflammation, after you do that for about 48 hours.
27:02 Then you can start with hot and cold.
27:04 Always finish with the cold and then we wanna
27:06 start into some exercise, because exercise is the
27:09 thing that's gonna encourage healing and
27:11 remember when you've tendon problems.
27:13 There is the reason why, usually it's because of
27:15 some type of muscular imbalance.
27:17 Where you've just overstressed an area or
27:19 it's because you don't have enough muscular
27:20 strength, by getting in regular exercise
27:23 program and strengthening the muscles around the joint.
27:25 You'll find yourself having much and much
27:27 less tendon problem. Whatever you do,
27:30 you wanna make sure you're doing up for the
27:31 right reason. You don't wanna do it for yourself;
27:33 you wanna do it so you can glorify God with your
27:35 body and as you go through less and less pain.
27:38 You can then share to others what the Lord
27:39 has done for you. So, do it for the right reason,
27:42 that's why we claim the promise here on
27:44 Body and Spirit and Body and Spirit Aerobics
27:46 of Philippians 4:13 which states, I can do
27:49 all things through Christ who strengthens me.
27:52 Thank you for joining us, God bless you
27:54 and we look forward to seeing you next time
27:55 on Body and Spirit Aerobics.


Revised 2018-01-23