Participants: Dick Nunez (Host), Jonathon Hopkins and Cindy Hanson
Series Code: BASA
Program Code: BASA000049
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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 Protein is very misunderstood nutrient. 00:16 How much do you really need to take an each day? 00:19 Find out more next on Body & Spirit Aerobics. 00:49 Hello, I am Dick Nunez, Wellness Director of 00:51 the Black Hills Health & Education Center. 00:53 Welcome to Body & Spirit Aerobics. 00:56 One of the nutritional topics is very 00:58 controversial as how much protein we actually 01:00 need to take an each day. 01:02 We really think that we need to eat 01:03 a lot of it in order to develop muscle. 01:05 Well, I gave up eating a lot of protein 01:07 many, many years ago. We gonna talk more about 01:09 that as we get into our exercise program. 01:11 So, let's get it started. Helping me out today 01:13 will be Jonathan and Cindy. 01:17 And I think we are ready to have some fun so let's 01:19 get loosened up and just swing the arms around. 01:24 We just getting loose, don't strain while you do this, 01:27 just swing your arms around, 01:29 get lots of good air into your lungs 01:34 and get ready to enjoy yourself. 01:39 Alright, let's go around the other way. 01:42 We gonna get started into our work out by doing 01:44 little upper body exercise and then from there 01:48 we get into cardio and as we get into our cardio 01:51 training I will talk a little about protein. 01:57 Alright, good. Let's squeeze the hands 02:00 together in front of us. Squeeze them hard, 02:02 push out, draw back, push out, keep the hands tight, 02:08 against each other the whole time, 02:10 keep going I'm gonna check things out here. 02:12 I should be able to come over to Jonathan 02:14 and not be, pull hands apart, that's good. 02:18 Now I'm going to check Cindy 02:19 to see if she is pulling her hands apart. 02:21 Oh, look at her try that's the way. 02:24 Keep going, push out, and out, and out, 02:30 you should feel your chest as you doing this. 02:32 Now, let's change the angle and go up, and up, 02:37 press your hands tight, and press, and press, 02:42 and press, press together, up, way up high, 02:49 and push, and push, and push, and push, 02:56 and push, and relax. Okay, let's put the hands 03:01 behind the head push your elbows back, 03:05 take some good deep breaths, relax, 03:08 stretch your chest, now give yourself a hug 03:11 and pull your shoulder blades 03:12 apart as much as possible. 03:18 You guys like each other yourselves more 03:20 and me I can't even go quite that far. Okay, 03:22 elbows back, push way back, relax, stretch. 03:33 Alright, back the other way and good, okay. 03:42 Let's do our back work on the floor Jonathan. 03:44 I want you go and demonstrate it. 03:46 I don't think Cindy has ever done this one. 03:49 This one is a little bit more difficult, 03:50 but it's a good exercise. 03:52 You come down and go way up, 03:55 and down, and way up, okay Cindy, 03:58 I have faith okay. Go down, way up, 04:02 keep your arms straight and down, and up, 04:06 you are not pushing up Cindy, 04:07 just keep your arms solely straight. 04:08 Keep your arms straight. You are still bending. 04:11 Okay, and down, and up, see how his arms straight, 04:16 totally straight the whole time. 04:19 That's aright go and come down keep them straight. 04:22 Actually, it makes easier if you keep it straight. 04:24 Okay, up, and down, and up, and down, and up, 04:33 and down, and up, and down, and up, and down, 04:40 and up, and down, up and hold it, 04:45 now we are up at this position 04:47 we wanna be working these muscles right into here 04:49 the upper back area. Okay, 04:50 now come on back down through. Okay, 04:53 and back up again, very good. 04:56 This is a good exercise for women especially 04:58 because it help some, up in their upper thoracic 05:00 vertebrae and down, way up, and down, way up, 05:08 and down, and up. Starting to feel yet, Cindy? 05:11 No. Okay, and up, how about you Jonathan? 05:15 Oh, fine. Okay down, and up, and down, and up. 05:21 Let's go five more. There is 1, and down, and 2, 05:27 and down, and 3, two more times, down, and up, 05:33 one more down, and up. Okay. 05:38 Come on up back on your feet. 05:39 Let's do latissimus stretch. Go ahead 05:41 and demonstrate it Jonathan. 05:43 We need to reach up over the head and grab okay. 05:47 Now, as you doing this stretch you wanna feel it 05:49 pulling through the side that your drawing across 05:53 so in his case, it's his right side, so you should 05:55 be feeling it through there. 05:57 Cindy is doing the same side and you hold each 06:01 stretch for about 10 to 15 seconds and you breathe 06:04 and relax because that's what stretching is. 06:08 Okay, let's switch, 06:10 stretching is not warming up, 06:12 stretching is stretching. 06:13 So, a lot of people are misconceived that if they 06:16 start stretching before they work out they warmed up. 06:19 I actually prefer stretching 06:20 after working out, while the muscles are still warm. 06:25 Alright, I think that's good. 06:27 We gonna do some shoulder circles today. 06:30 We gonna start out the side, 06:35 and we gonna put a little variety in today and now 06:37 we gonna make circles all way to the front. 06:42 Okay, now we gonna move it back again. 06:44 Now we gonna move it back so far we gonna stretch 06:46 back so I better forward little bit so I don't bump 06:49 you both on the chin. 06:51 Okay, and let's come back to the front. 06:54 Turn in, turn in, turn in, okay and back, 07:00 way it back, way it back. Okay back to the front gain, 07:06 turning each step of the way, and now back, 07:13 way it back, way it back, and back to the front, 07:18 work your way forward, I can turn in the air, 07:23 okay and back, and let's come back to the front. 07:31 Turn it, turn it, turn it, turn it, alright, 07:36 now let's go back again. 07:40 It's pretty fun isn't it, Cindy. 07:41 Oh! it's fun. Okay, and let's go one more time 07:45 to the front and come on back, 07:53 and let's go and stop and hold. 07:57 How long shall we hold it, Cindy? A minute, 07:59 okay, sounds good to me. 08:04 Alright, keep those palms down, arms out straight, 08:08 think of happy things Cindy. 08:10 It's only thing that I am going to say. 08:13 Okay, Cindy is back here coding scriptures. 08:17 Okay and Jonathan you doing okay? 08:19 Oh, yeah. Always smiling and always happy, 08:22 how do we work, the happy we are. 08:24 That the endearment effect of exercise, 08:27 you work out hard and gives you this feeling 08:29 well being like you done something 08:30 really good person. Oh! I forgot to count, 08:32 no I didn't. I'm paying attention don't worry, 08:38 put down to our last 15 seconds. 08:42 Keep holding it, hold it, hold it, hold it, 08:46 hold it, hold it, hold it, 08:50 and ready and drop it. Very good, 08:55 okay lets shrug him out, shrug the shoulders 08:58 up and around, up and around, up and around, 09:01 lift him up, lift the shoulders up, 09:04 bring him back, lift him up, lift him up, and up, 09:09 and up, up, and up, and up, up, up, 09:15 now go the other way, come forward, lift him up, 09:20 try and bring your shoulders all the way up 09:21 to our ears if you can, bring him around, 09:24 you should feel it in your trapezius are, 09:26 go through the muscles right off the neck. 09:29 Cindy has hidden under her hair, but they are there, 09:34 up and around, up and around, up and around 09:39 and let's go for about 10 more seconds 09:41 that those kind of good doesn't it Jonathan? 09:43 Oh! yeah. Okay, 09:47 lets stretch the shoulder bring it across and pull, 09:51 you pointing in the opposite direction 09:53 so you taking your right arm and pointing as far 09:56 the left as you can. 09:58 And now its go and go the other way, 09:59 take your left arm point to the right. 10:02 And stretch that. 10:08 Alright, we are get in some aerobics 10:11 we gonna start by doing some lunges 10:12 to warm up the legs, so lets go and start with 10:15 the right leg step out, and back, hands on the hips, 10:18 left, and right, and left, and right, looks good, 10:26 when we do lunges we wanna make sure 10:29 that the foot stays over the knee if your knee goes, 10:33 excuse me, yeah that right you want 10:35 your knee over your foot. And if you go too far 10:37 with your knee then you can have some problems 10:39 with your knee so make sure that your knee 10:41 stays over the foot, 10:47 and left, and right, and left, and right, 10:54 now you don't have to as deep as you are going. 10:56 Jonathan modified it little bit here we go, 11:01 if that's all further down you can go that's fine 11:03 because it might be causing some knee stress, 11:07 and then as you get better you find 11:09 yourself getting down further. 11:14 You are alright Cindy? Yeah. 11:18 Way up, step out, step out, step out, 11:23 five more each side, there is 1, good form, 2, 11:33 and 3, and 4, last one and we come on the last one 11:40 we gonna be stepping. Just step it to down, 11:43 step, stepping is our foundation of our aerobic 11:49 exercise because that something everybody 11:52 can do step in place. 11:53 But, one thing it frustrates people 11:55 when they watch a lot of programs is become 11:57 complicated because they are doing so many 11:59 different movements and just when people think 12:01 they are mastering the one moment then they switch 12:03 to another moment and you feel our all awkward again. 12:05 So we are trying keep it really simple and trying 12:08 make sure people are able to get a work out 12:10 in regardless of what your fitness level is 12:12 or your experience level is. 12:15 Stepping lets go and pick it up. 12:18 As I mentioned earlier our topic today is protein. 12:22 And protein is something that I well aware of 12:24 because in my early days when I was eating 12:26 3 pounds of meat, again a milk 12:28 and half dozen eggs and I was even taken protein 12:30 supplements on top of that, 12:31 I was taking in 400 gm protein a day. 12:36 Now with all that protein I was taking in 12:38 I was also having some health problems, 12:41 my immune system was weak, 12:42 at anytime I got sick or hurt, 12:45 I have to worry about secondary infections. 12:47 Go little faster, when I was in college I had 12:52 a strep infection and staph infection my throat 12:55 at the same time, I couldn't talk for two weeks. 12:58 But, since I hardly I were talking college it took 13:00 a week for anybody to know. 13:02 And finally my roommate figured out the some was 13:04 on my throat. Okay let's slow down. 13:13 We gonna do little bit end of our work here 13:15 we were slow down and they will pick it back, 13:19 alright go pick it up, 13:24 protein is grossly exaggerated mainly because 13:27 of fact that we have been brainwash through some 13:30 very powerful food industries that we need 13:33 eat a lot protein and if we cut back on our protein 13:36 then they get little nervous and we not 13:37 gonna buying as many of their products. 13:39 Little bit higher still, pick it up, 13:47 okay we gonna switch now to side lunges, 13:52 okay now bring and go and bring it together, 13:55 good, there we go. 14:02 Left, and right, and left, and right, and left, 14:11 and right, and left, and right, and left, 14:18 and right, and left, and right, this allows us 14:24 you keep the motion going and 14:26 put some variety into our routine. 14:29 Aerobic exercise can become a little monogamous, 14:32 that's why they are so many things to entertain us. 14:34 People will go to the athletic clubs and turn on 14:37 the television and or even some bikes now 14:40 that have computers into them were people can go 14:43 online on internet while they getting their exercise. 14:47 So, I have back to been to athletic clubs 14:48 I have seen Wall Street executives checking 14:51 the stock market while they are doing 14:53 their aerobic exercise. In fact think they like to 14:56 get away from it sooner later but may be not. 14:59 Okay lets speed it up, and step, and left, 15:05 and right, and left, and right, and left, 15:11 and right, and left, and right, and left, 15:17 and right, and left, and right, and left, 15:22 and right, and left, and right, and left, 15:27 and right, and left, and right, keep going, 15:31 left and right, and left, and right, 15:36 okay lets go back to stepping in place. 15:43 Little bit faster step it up, step it up. 15:54 Little faster still, step it up, 15:57 step it up, step it up. 16:08 Faster still, 16:19 knees up, there we go, there we go, 16:22 there we go, like the way that looks, 16:27 okay slow it down, 16:32 and protein recommendations 16:34 the USRDA recommends that we take in 49, 16:41 Oh! excuse me 46 to 54 grams of protein a day. 16:44 Well the world health organization recommends 16:46 and we take in 29 to 37 grams a day. 16:49 So, is a part a discrepancy I'm with the world 16:51 health organization is requiring 16:53 as suppose to the United States 16:55 Recommended Dietary Allowance. 16:58 Okay pick it up little more, pick it up, 17:00 pick it up, pick it up. 17:06 pick it up. 17:16 Okay now slow it down, 17:20 and the main thing we following is for those 17:22 who take an high amounts of protein we gonna have 17:25 a lot of waste by product they have get out 17:26 their system and high protein intake 17:29 with definitely weak your immune system 17:31 as I found out and at ages people faster, 17:35 find it interesting when you look at milk, 17:37 cows milk has about four types of much protein 17:40 as human breast milk, but than cows 17:42 have to grow a lot faster then human beings, 17:44 okay faster again. 17:49 And its interesting that you a rat, 17:51 rat is gonna have three types as much 17:53 protein in his milk as a cow, 17:55 but than a rat grows very fast 17:57 and it dies much sooner. 17:58 So, the more protein in the milk of the mother 18:01 the faster of the specie grows 18:03 and that sooner it dies. 18:06 Okay, let's go ahead and go into 18:08 ski jumps now side to side. 18:12 Slow it down, there we go, just side to side, 18:15 that's an easy. 18:19 Are you skier Cindy? Yeah. 18:21 You have skied okay so you should be natural for this. 18:28 Okay pick it up, 18:38 you are looking good, 18:39 looking good keep it up. Okay back into steps. 18:50 Bodybuilders are abscess with protein because 18:52 they think they need protein to build muscle. 18:54 But, when I cut down on amount of protein 18:56 I was taking in actually felt myself 18:58 developing more muscle and become much easier, 19:00 my recover was much, much faster 19:03 and I didn't feel so way to down and I will make 19:05 sense because we take it too much protein, 19:07 as we are getting read off lot of exercise 19:09 your fluid and muscle predominantly water 19:11 and so when you are extracting essential fluids 19:14 for your body how you gonna be developing 19:15 a lot of muscle. Okay faster, 19:22 pick it up, knees up, okay Jonathan is going 19:26 in to a jog, Cindy is almost in a jog. 19:37 Okay let's go into squats. Okay, chest up, 19:44 keep your chest up, push the hips back, 19:47 keep the knees over the feet 19:50 and keep the simile on your face. 19:54 And squat, and squat, and squat, and squat, 20:00 and squat, and down, and down, and down, 20:06 and down, and down, by doing this allows us 20:11 to get some more strength training in 20:15 but keeps a major muscles working 20:18 our aerobic muscles, certainly if you want 20:21 gonna for hard squat work out. 20:24 We wouldn't be mixing with aerobics with Jonathan 20:26 but they are really difficult 20:28 take a lot of heavy weight, squat again 20:31 and we go right into more aerobics, 20:33 but our purpose is worked really, really well. 20:40 Get warmed yet Cindy? Okay. 20:46 Jonathan you are warmed yet? Okay. 20:58 Okay, we go 10 more, then we go back into step. 21:05 And five more. 21:11 Okay step into it. 21:17 Just keep that phase but let's get little 21:18 more knee movement. There we go very good. 21:22 That what I want to see. 21:29 When we bring wellness gusts into our program 21:32 we often times we see traumatic changes 21:35 in the amount of pain there in 21:37 when we get them off the protein. 21:39 They taken in so much of it 21:41 and just really causes a lot of problems, 21:43 so if you are having a lot of pain 21:46 especially having like a gallop type situation 21:48 or any type of immune response 21:50 when you cut down the protein and the sugar 21:52 count down you will see a dramatic difference. 21:54 The reality is most people don't need near 21:57 as much protein as they think they do 21:59 and their have been many research studies 22:03 will show that only 20 grams a day 22:05 is enough for anybody and see that's not 22:07 very much me because of you take just 22:11 little over three ounces of meat which is in 22:13 very much their you gonna have about 22:15 28 grams protein right there. Okay, 22:17 let's pick it up, so the essence sits 22:20 on the protein the typical woman is gonna need in day. 22:24 And anything excess is gonna have to be 22:26 metabolize of the system. 22:29 Okay pick it up some more, we are almost done. 22:33 Okay let's finish up strong with some ski jumps again, 22:37 okay. Very good, just imagine you are on 22:42 the slops again Cindy. 22:46 It's hard out their. 22:47 Oh! It's hard in here. 22:53 Jonathan you are snowboarder 22:54 so you don't get to do this motion do you. 22:56 Not usually. Not usually if you do that by a problem, 23:00 okay little faster. 23:10 Okay slow it down, 23:18 okay and back into steeping, 23:20 very good, you are doing great. 23:22 Now we get to the favorite part of the workout 23:25 that the cool down phase. 23:26 So, we are just gonna usually take some steps, 23:30 so we can relax, now we're letting our heart 23:33 the helped up by the legs 23:35 as it brings to venous blood back up. 23:44 We have all the foods out their Jonathan, 23:46 I always interesting to find out that the one 23:49 that I saw was highest in protein 23:51 is broccoli 37% protein. It's higher than stake, 23:55 higher than eggs, higher than milk. 23:57 And then next highest one I saw was esophagus, 24:00 so those have very high protein. 24:08 And we are just cooling down now, 24:10 cooling down we are gonna take about two minutes 24:12 to let the heart starts slow down. 24:15 The more fetch you become the faster heart 24:17 will start coming back down to normal 24:19 if you do aerobic exercise and your heart is 24:21 staying up for prolong period of time. 24:23 That's not a good sign that means you better 24:26 keep exercising and thy checked up 24:28 to make sure you are okay. 24:33 The both our participants are doing very well, 24:39 some of the staff of 3ABN refers 24:41 to by-helpers on Body & Spirit Aerobics 24:44 as the BNS dancers. So, our BNS dancers 24:48 are doing just fine, but not really dancing 24:50 of course but they are out here helping out. 24:53 We got 30 seconds to go. Nice and slow, 24:55 nice and slow, there we go, 24:59 nice and slow relaxing just a 25:01 casual stroke for the park now. 25:05 And that we will finish up by work out. 25:08 Feeling okay Cindy? Jonathan you doing okay? 25:13 Really is a walk in the park, right. 25:15 Okay, alright and 2, 1, 0. 25:23 Put the hand right in the back 25:24 lets contract the abdomen, and bend over, 25:27 and up, and we lay back, contract, over, up, 25:32 and back, contract, over, up, and back, 25:37 contract, over, up, and back, contract, over, up, 25:43 and back, contract, over, up, and back, contract, 25:50 over, up, and back, contract, over, up, 25:55 and back, contract, over, up, and back, contract, 26:00 over, up, back, contract, over, up, back, 26:06 contract our abdomen and stretch it, 26:10 contract our abdomen and stretch, 26:13 contract it as you go back, stretch it, contract it, 26:18 and up, and stretch, contract, over, up, 26:23 lay back, contract, over, up, we are doing 26:27 five more, and up and 1, contract, over, up, 26:34 and 2, contract, over, up, 3, contract, over, up, 26:41 4, contract, over, up, 5, okay lets turn, 26:49 and turn, and turn, and turn, we take these nice 26:59 and slow we don't wanna injure our spine at all. 27:03 A lot of people get little too aggressive 27:05 on this particular motion, 27:07 and they find themselves getting hurt. 27:09 Now take it nice and relaxed. 27:12 We using it is a twisting stretch 27:17 and let's go two more each way, here is 1, 27:22 and 1, and 2, and 2. Alright we were done. 27:34 If you get a good verity of food even fruit 27:36 is gonna have some protein in it. 27:38 But, if you have a nice mixed to your grains, 27:40 and nuts, and seed, and, fruits and vegetables. 27:43 You gonna get all the protein you need. 27:44 You don't have to worry about it, don't be 27:46 abscess with it, don't worry about how 27:47 you take a much of protein supplements 27:49 or don't think you would have to eat a much of meat 27:51 and drink milk and have eggs we order to get 27:53 your protein requirements. You will be just fine. 27:56 And also when you remember eat 27:58 for the glory of God, 27:59 think about what you are doing 28:01 and do it his glory and claim 28:03 the promise that we do. 28:04 We use the scripture 28:06 all the time on this program which states 28:08 I can do all things through Christ 28:10 which strengthens me. Thanks for joining us, 28:13 I hope you had a good work out we look forward 28:15 to seeing you next time on Body and Spirit Aerobics. |
Revised 2014-12-17