Participants: Dick Nunez (Host), Jonathon Hopkins and Richard Nelson
Series Code: BASA
Program Code: BASA000047
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00:02 The following program is designed to
00:03 demonstrate simple workouts that you 00:05 can use to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 A fat soluble substance synthesized by the liver 00:17 causes a lot of stress in our society. What is it? 00:20 Stay tuned and find out next on 00:23 Body and Spirit Aerobics. 00:51 Hello I'm Dick Nunez, Wellness Director of the 00:53 Black Hills Health and Education Center. 00:55 Welcome to Body and Spirit Aerobics. 00:58 There is a substance out there that's 00:59 greatly misunderstood. It's called cholesterol. 01:02 What it is? It's a fat soluble substance 01:04 synthesized by the liver. But, people are always 01:07 making the comments about good and bad cholesterol, 01:09 and there is a lot of misunderstanding about it. 01:11 So, we are going to explore it a little bit 01:12 more as we get into our workout. 01:14 I believe we are ready to get started. 01:15 Helping me out today will be Jonathan and Richard, 01:18 a couple of friends of mine from back at the 01:19 Black Hills, and both people I personally trained 01:24 So, I know they are in good shape, and we will 01:25 be able to get good hard workout. 01:27 Right guys. Oh yeah. Okay Alright, let's start by 01:30 warming up. We will bring it up and around, 01:35 and we are just loosening up the shoulders, 01:36 stay relaxed and up and around, up and around, 01:41 up and around, up and around, stay loose. 01:46 Now let's go the other way Can you swim Richard? 01:51 Not to well. Okay. Can you swim Jonathan? Oh yes. 01:58 Here we go. You know, I act like an anchor. 02:02 I go down, down, down, down Okay up and around, 02:07 up and around, up and around, 02:09 okay. Let's hit the push up position. 02:15 Okay Richard you go off to your knees do 02:17 the modified ones. Jonathan regular. 02:19 Okay. Up, follow my lead, down and up, 02:23 okay up hold, down, up and hold, down, up 02:28 hold, down, up and hold, down, up and 02:33 hold, now go part way down, now go down 02:37 a little more, now up all the way, down a little bit, 02:42 back up, down all the way, part way up, back 02:47 down, up all the way, down a little bit, 02:52 down some more, up a little bit, back down, 02:57 up all the way, down a little bit, down some more, 03:02 down a little more, up all the way, down a little bit, 03:07 down some more, down some more, up all the way, 03:12 down a little bit, down a little more, hold for 10 03:16 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Good. 03:27 Come on up. Okay Richard get the towels for us please 03:37 Alright we are going to do some back training. 03:39 Gonna use our towel grab it with our right 03:41 hand down towards the bottom, grab it close 03:44 with the other hand, and now we are going to 03:46 pull back in, reach back out, do twenty of them 03:51 and pull, and pull, and pull, and pull, and pull, 04:00 there is 8, 9, 10 give your resistance, 11 04:06 and 12, 13, 14, 15, 16, 17, 18 two more, 19 and 20. 04:20 Okay, let's switch, 04:27 okay, pull and reach and pull, and reach, and 04:32 pull, and reach, 4, and pull, and pull and 7 04:40 and pull, and pull there is 10, 11, 12, 13, 14 04:51 way out 15, five more times 1 and 2 and 3 and 04:59 4 and 5, good. Alright, we are going to do 05:02 some shoulders, bring them up to your chest, 05:06 pull the towel apart, press up, come back 05:09 down, press up, and down, press up, and 05:14 down, press up, come down, press up, and 05:19 down, and press, and down, and press, and 05:24 down, press up, bring it down, press it up, bring 05:28 it down, press up, keep pulling your towel 05:31 apart, shouldn't see any slack in the towel. 05:34 If I know the towel is slacking, I know that 05:36 you are slacking, and push, and push, 05:42 and push, keep pulling apart, and push, press 05:46 up, and press, and press, and press, and press, 05:55 10 more 1, and 2, and 3, and 4, and press, and 06:04 press, and press, press it up, two more, press, 06:10 and press, good. Alright, now we are 06:14 going to take our towel. We are going to drape it 06:16 over the outside of our right hand. 06:18 We are going to grab underneath it with our 06:20 left, we're going to curl up, and down, curl up 06:24 and down, provide the resistance as you curl 06:28 up, and down, and curl down, curl down, curl it 06:35 up, and down, curl up, and down, curl up and 06:40 down, and curl and down, and curl, ten more 06:44 times there is 1 and 2, 3 flex the biceps each 06:50 time you curl, there's 6 and 7 and 8 two more, 06:59 squeeze it and up, okay. Now drape it over the 07:03 other side, so it's off to the thumb side that 07:05 shall keep your arm in the supinate position 07:07 because part of the biceps function is to 07:09 supinate the wrist. So, now you are going to 07:11 grab underneath, curl it up, and curl, and curl, 07:18 and curl, and curl, and up, flex the bicep and 07:25 up, and up, up and 9 and 10. 10 more, curl, flex 07:34 each time, give yourself some resistance, 07:40 and five more to go and 2, and 3, and 4 and 5. 07:48 Now, we are going to do some triceps, grab it 07:51 at the end with your right hand, grab close 07:54 with your left, start up by your left pectoral 07:57 muscle, push it down, and back up, push, 08:03 push, push, and push, and press, and press, 08:11 press it down, and press, and press, 10 more press, 08:16 and press, press, and press, and press, and press, 08:25 and press, and 7, 8, 9, one more and 10. 08:33 Okay, grab with the left hand down at the end. 08:37 Okay, come close to with your right hand, 08:38 start up by your right pectoral muscle, push 08:41 down, and push all the way, and push, and 08:47 push, and push, and push, and push, press it 08:53 down, and press, and press, 10 more 1 and 2 09:00 and 3, and press, and press, 5 more, push and 09:06 push, and push, and push, and push, good. 09:12 Alright, we are going to start into our cardio work. 09:17 And I want you to start with some side steps. 09:20 Okay, lets start by stepping to the left, 09:22 and bring it to right, okay hold on go to the left, 09:26 okay bring your foot to the, now bring your 09:28 right foot in, okay now step back to the right, 09:31 bring your left foot in, okay and back out, 09:33 there we go, now we are going, 09:41 and step, and step, left and right, and left, 09:46 and right, and left, and right. 09:51 Okay Jonathan, slow down just a little bit. 09:52 We are not ready to go that fast yet, left, okay 09:56 we need to get together okay right, and left, 10:00 and right, and left, and right, and left, right, 10:05 and left, right, and left, and right, and left, 10:11 and right, and left, and right, and left, right, left, 10:18 right, left, right, left, right, left, right, left, 10:26 right, left, right, 10 more, 1, and 2, and 3, 10:36 and 4, and 5, 6, 7, 8, 9, and 10. Good, okay you 10:49 fellows start stepping, step in place, okay 10:54 swing the arms. We were talking about 11:00 buoyancy Richard when I was running athletic 11:02 clubs, I had to take a deep water aerobics 11:04 class and I am so unbuoyant that they put 11:07 a vest on me thinking that would hold me up, 11:09 and I went down and just right to the bottom, 11:12 and they said that's really unusual, so they 11:13 put another vest on me, so I had two vests on 11:16 and I still went down like a rock, and so 11:19 finally I put a Styrofoam dumbbell 11:20 under each arm, and then I was finally able 11:22 to stay up buoyant. That's the only time in 11:24 my life I have ever floated, I've never known 11:25 what it's like to be able to float. I know what it's 11:28 like to sink but not to float. 11:31 Speaking of floating, we will talk a little bit 11:33 about cholesterol now. As I mentioned earlier 11:35 it's a fat soluble substance synthesized 11:38 by the liver, think of it this way. When you fry 11:41 something in an oily pan, if you just go to 11:44 wash it with just water what happens not much. 11:47 So, you have to add something to cut the 11:49 grease. Lot of people think of dawn detergent 11:52 which is a good grease cutter. So, you put some 11:55 dawn detergent there it cuts the grease and they 11:56 can wash the oil out. Well the cholesterol 11:59 acts like dawn detergent, it goes to the gallbladder 12:02 where it's converted into bile salts and 12:04 bile acids and then the gallbladder acts as soap 12:07 dispenser and squeezes it into the small 12:09 intestine for the digestive process. 12:11 So, the more fat we eat the more cholesterol we 12:14 need to produce, okay let's pick it up. 12:16 Now that we're getting warmed up. 12:17 Now we can pick it up and make Jonathan happy. 12:22 I don't know if it will make Richard happy 12:23 but we will make Jonathan happy. 12:24 That's important. That's important. 12:29 A little bit faster, ease up, there we go. 12:33 Let's just hold that nice steady pace. 12:37 We will hold that for a couple of minutes and 12:39 we will go ahead and change to another exercise. 12:44 And so the body produces cholesterol by 12:46 the more fat we consume and of course 12:48 a lot of people take in cholesterol during their 12:51 dietary pattern. Now I know there are people 12:53 out there who can eat all sorts of meat, and all 12:56 sorts of fatty products and still have a little 12:58 cholesterol, but on the average that isn't the case 13:01 Those who can do that are blessed with good 13:03 genetics, and some no matter how careful they 13:06 are it seems like their cholesterol still rises. 13:09 But, cholesterol is only an indicator of heart disease 13:12 In other words somebody can have a 13:14 very low cholesterol level and still have 13:16 blocked up arteries. Somebody can have a 13:18 higher cholesterol level and still have open arteries 13:22 Okay, a little bit higher, okay good, keep those 13:27 arms swinging, and we got another twenty five 13:32 seconds to go this way and then we're gonna go 13:34 into some lunges. Okay step it up, 13:43 and down to fifteen seconds. 13:50 I can hear the respiration starting to pick up 13:52 at least on Jonathan, I don't hear anything 13:54 out of Richard yet. Okay, let's go right into 13:57 lunges, don't have to break stride, okay 13:59 left good and right, and left, and right, and so we 14:06 use the term good cholesterol and bad 14:08 cholesterol if you have any LDL cholesterol 14:11 at all, which we considers the bad cholesterol, 14:13 you'd be dead. So, I can't look at it as being bad, 14:17 but the good cholesterol, the HDL which is the 14:20 high-density lipoproteins is on the other end of 14:22 the metabolic spectrum where it's actually taking 14:25 fats and cholesterol out of the system, and so 14:28 that's why it's called good And that type of 14:30 cholesterol is raised by exercise, not by diet, 14:33 and the total cholesterol comes down by diet 14:36 not by exercise. Okay, let's go down a little 14:40 further now, lunge it down, lunge it down, 14:44 and down, and down, 10 more, there is 1, and 2 14:54 and 3, and 4, and 5, 6, 7, 8, 9 one more and 10, 15:14 back to stepping. There are many experts out 15:18 there now that are starting to question the 15:20 effect of some of the cholesterol lowering 15:23 medications because what they are doing is 15:25 showing the body not to produce cholesterol 15:27 when another signal in the body is telling that it 15:29 needs the cholesterol And so they are 15:31 questioning what the long term effect of that 15:33 would be, and I am even going to speculate 15:35 right now but time will tell whether or not those 15:38 things actually help to reduce the effect of 15:40 heart attack, because remember cholesterol is 15:43 just an indicator of potential cardiac problems 15:46 because usually when the cholesterol is higher 15:48 that means they have a higher chance of having 15:51 some type of cardiac episode, but it isn't 15:53 always necessarily the case. So, if you want to lower 15:57 your cholesterol the best way to do it 15:59 naturally is to drink a lot of water, get out in 16:03 the sunshine, so that the body is actually 16:05 converting cholesterol into vitamin D, and then 16:08 don't eat any cholesterol And if you stay off 16:11 cholesterol and stay off high fatty foods 16:13 you automatically see that cholesterol coming down, 16:16 and then exercise, exercise, exercise. 16:19 In fact lets go ahead and speed up since we are 16:21 talking about exercise. 16:23 Exercise has always been found to be one 16:29 of the more beneficial things for helping any 16:31 type of cardiac condition I know Richard at your 16:35 age you probably think about the cholesterol 16:37 a little bit, I am sure you had it checked once 16:38 or twice. How is it doing? It's about 190. 16:44 190, has it ever been higher. Yeah. 16:46 What it used to be. 220. 220. Jonathan have you 16:51 ever had your cholesterol checked. Not that I remember 16:53 Okay, I am sure it's probably pretty good. 16:55 Well my cholesterol used to be up to 270 16:57 when I was nineteen, now it's down to 106. 17:01 But, then again I was eating three pounds of 17:02 meat, a gallon of milk and half a dozen eggs 17:04 every day, you are bound to raise your 17:06 cholesterol a little bit I would think. Yeah. 17:08 Okay, a little faster, pick your knees up. 17:18 That was back in my body building days, 17:21 I've been a vegetarian now for almost thirty 17:23 years and actually a total vegetarian. 17:28 Okay pick it up, pick it up, pick it up, 17:30 good Jonathan, okay 25 more seconds there. 17:36 Then we are going to go an do squats. 17:42 Good job fellows, good job, good job, 17:45 down to 12, 10, 4, 3, 2, 1. Okay squats, 17:58 okay down and up, and down, and up, 18:03 and down, and up, down, up, down, up, 18:09 down, up, down, up, down, up, down and up, 18:15 and down, and up, down and up, and down, 18:21 down, down, down, down, and down, 18:29 and down, keep it going and down, chest up, 18:34 hips back, keep the knees over the feet, 18:37 keep a smile on your face, keep a song 18:39 in your heart, for me I hope it stays there and 18:43 doesn't come out of my lips. 18:47 Okay, and squat, and squat, and squat, and squat, 18:53 and squat, and squat, and squat, keep going, 18:59 we're gonna try and go for one more 19:01 minute of squats and then we'll go back 19:05 into stepping again, and we'll pick up the 19:09 pace for just a little longer, and then we 19:11 will go into Jonathan's favorite part of the 19:13 program, well your favorite program is 19:16 meal time, Richard's favorite part of the 19:18 program which is cool down Yeah. Okay, 19:26 and down, and down, and down, and down, 19:32 chest up, squat down, squat down, and squat, 19:37 and squat, and squat, and squat, down to 15 and 10 19:57 Okay back in your step. 20:08 The good thing about exercise and diet changes 20:11 even in Nathan Pritikin's death when they 20:14 did the autopsy they found that a person 20:16 who once had blocked up arteries now had 20:18 clean arteries due to good lifestyle habits 20:23 So, there is good news, but unfortunately cholesterol 20:27 levels are drastically going up even in our 20:29 youth, and they find at a young age if a 20:33 young person skips breakfast they are going 20:35 to have a 10% higher cholesterol rate than 20:38 those who do have breakfast Okay, pick it up now. 20:48 Okay fellows, what we are hoping to do 20:50 here is two minutes of hard and then we will 20:55 go to our cool down stage So, right now as these 20:58 guys are exercising they are into their 21:01 aerobic training mode which is their oxygen 21:04 transport system and right now their bodies 21:06 are saying release the grease, get the fatty 21:09 acids going through the blood stream, 21:11 a little faster, knees up and the fatty acids 21:15 are going to the blood stream in the form of 21:17 triglyceride and they are going through 21:20 their system and being metabolized by 21:22 the muscles as energy, and the nice thing 21:26 about it as after they're done exercising 21:28 they are still going to burning fats at a 21:30 higher level for about the next hour. 21:34 And if you do a really high intense weight 21:36 training workout you are actually burning 21:38 fats at a higher level for the next five to six 21:40 hours after a workout We did some training 21:44 here but we didn't do high intense weight training 21:48 It'd put a lot of more stress on the body 21:49 than what we did here even though we tried 21:51 to give a good workout Okay pick it up, 21:54 we got one more minute to go and then we are 21:57 going to hit cool down time Richard, 21:59 and looks like you need to cool down a little bit 22:02 Getting there, Richard is doing a good job 22:05 He is just a couple of years older than 22:06 Jonathan, so what was it about 22:08 three years older Richard? 22:15 Let's put it this way, Jonathan could easily 22:17 be calling you grandpa. Yeah. 22:22 Okay keep pumping up I have a grand daughter 22:26 older than you You have a grand 22:27 daughter older than Jonathan Okay pump it up 22:32 But, you said you didn't know how old he was? 22:36 That's kind like a zen riddle there Richard 22:39 Okay a little bit faster, 15 seconds pump it up, 22:49 good job Jonathan. Jonathan is going to 22:51 enjoy that cool down, and ready for 3, 2, 1, 22:57 slow it down. Oh yeah, slow it down. 23:03 This phase of the training is designed to 23:05 keep the legs moving So, they keep working 23:08 and circulating the blood back up to the 23:10 heart while the heart is going through its 23:12 phase of cooling down Richard you've drawn 23:17 a lot of blood your days, so you probably 23:18 have noticed when you draw the blood 23:20 that there could be little more fatty substance 23:21 to it even before it's been check out. Can't you 23:24 Sure. It's milky, creamy Milky and creamy. 23:31 We had a fellow come out to our program one time 23:33 who had a triglyceride level of 2309. 23:37 Triglycerides are supposed to be 100 or lower and 23:40 in just three weeks his triglycerides went 23:42 down to 192 and that was without any 23:45 medication on, in fact by taking medication 23:47 that's not going to happen But, if you follow God's 23:49 program it will. We've seen cholesterol drop as 23:52 much as 250 points during the three week 23:55 stay at our center but again somebody who 23:57 is going to drop 250 points has got to have 23:59 a pretty high cholesterol in the first place. 24:03 So, I've had people come out before like 24:05 well I wanted to drop 100 points of my cholesterol 24:07 They start out with a cholesterol level of 24:09 170 and they are mad that they didn't go 24:11 down 100 points. And I said, well I got news 24:13 for you that's not going to happen. 24:17 And you try and explain to them that 24:18 they should be happy their cholesterol isn't 24:20 all that high in the first place. 24:24 Slow it down, slow it down, we are coming 24:27 down to that blessed end there Richard 24:31 almost done with another workout. 24:33 You metabolize a little more fat, you're 24:35 a little healthier, little happier than 24:36 you were before, right You bet. Okay. 24:43 We want you all to suffer from excessive happiness, okay 24:55 Okay we are winding down and let's go ahead 24:57 and stretch out, go ahead and use me as a brace, 25:00 put your right hand on my shoulder Richard, 25:02 now grab your left ankle. Okay, and Jonathan's 25:04 got his right ankle. Jonathan go ahead 25:07 and show him how to do it if you know 25:08 what way, if they can't reach their ankle 25:11 we know you are very well balanced Jonathan, 25:13 but if you can get to your pant leg that's 25:15 okay too. Okay, go ahead and get your 25:18 leg and then as you do this for a while now 25:21 you can go ahead and take your hand away. 25:23 You become very good at this Jonathan actually tries 25:26 to sleep in this position So, okay let's switch. 25:35 For guys like Richard now, we definitely 25:37 need somebody to help this out, right. Yeah. Okay, 25:43 we thought we paint him, painted, put him out 25:45 in front of our wellness center there. 25:48 Okay hold on, okay and five more seconds. 25:55 Okay let stretch the hamstrings now. 25:58 We are going to step out, upon the left heel, 26:02 keep the right leg bent, lean forward, 26:04 keep your chest up, and feel the stretch in the back 26:16 Okay, and switch, right leg out, up on the heel, 26:20 lean forward into it, chest up. 26:31 Okay good. Okay let's press the right toe back, 26:35 press your heel to the ground, stretch the calf 26:45 Alright now let switch to the left. 26:48 Right leg is bend, left leg is straight, push 26:52 the heel to the ground. 26:59 Alright, very good. Thanks a lot fellows. 27:01 We are all done. When it comes to 27:06 cholesterol if you are taking a lot of 27:08 medication for that, understand 27:10 something, all that medication is going to 27:12 have side effects I would strongly 27:14 suggest you look at possibly changing 27:15 your lifestyle. I don't want to go against 27:17 what your physician is telling you, but 27:19 I know that we see a lot of people come 27:20 through our center who are on all sorts of 27:22 drugs to lower their cholesterol, and by 27:25 the time they leave the program, they are 27:26 off of them and they feel so much better, 27:28 and the reality is it's still uncertain about 27:31 how much those drugs are going to 27:32 effect your overall risk of heart disease. 27:35 They will definitely lower your cholesterol, 27:36 but remember that's just a one risk factor. 27:39 There are other things to be considered as well. 27:42 But, do all things for the proper reason; 27:43 do them for the glory of God We use the saying 27:46 here on Body and Spirit of Philippians 4:13 27:48 which says, I can do all things through Christ 27:50 which strengthens me. Thank you for joining us 27:52 God bless you. We look forward to seeing 27:54 you next time on Body and Spirit Aerobics. |
Revised 2014-12-17