Participants: Dick Nunez (Host), Corrie Sample, Zak Oberholster
Series Code: BASA
Program Code: BASA000060
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician 00:09 before beginning any exercise program. 00:13 Vegetarianism is a term that's tossed around quite frequently. 00:16 But many use that term improperly. 00:18 We're gonna talk about what it really means 00:20 next on Body and Spirit Aerobics. 00:48 Hello I'm Dick Nunez, Wellness Director 00:50 of the Black Hill's Health & Education Center. 00:52 Welcome to Body and Spirit Aerobics. 00:54 During my life I've tried many different eating patterns. 00:57 Probably the most drastic was going from eating 00:59 3 pounds of meat, a gallon of milk 01:01 and half a dozen eggs everyday to becoming a total vegetarian. 01:05 We're gonna talk more about that as we get into our program. 01:08 But we're ready to get started, 01:09 helping me out today will be Corey and Zack. 01:13 They're both students from Union College in Lincoln, 01:16 Nebraska and they're both in the IRR program, 01:19 which stands for what, Corey? 01:20 International Rescue and Relief. International Rescue and Relief. 01:24 And Corey is a senior. So she's almost done. 01:26 Zack's a junior, so he's still having fun with it. 01:29 So we're gonna go ahead and start our program. 01:31 Speaking of having fun, we're gonna start up 01:33 warming up by just swinging our arms back and around. 01:36 Just loosening up the shoulders in the neck area. 01:40 Nice and relaxed, up and around, up and around. 01:43 If this hurt you at all, then keep your 01:46 range of motion a little bit shorter. 01:49 Okay, let's go the other way. Up and around. 01:52 Up and around. Up and around. 01:56 Just loosening up, it's like a butterfly stroke in swimming. 02:01 Up and around. Up and around, and good, okay. 02:07 Well now we've loosened the shoulders up again, 02:09 we're gonna do just a little bit of upper body exercise 02:11 before we go into aerobics. 02:13 Let's start with pushups. 02:15 I know both of you can do these, so, hit the deck. 02:17 And no, Corey, you don't get to do modified ones 02:19 'cause I know you're well capable of doing regular ones. 02:21 Okay, Zack. Okay, let's go down 02:25 and up and down and up. 02:28 Keep them nice and controlled, keep going. 02:31 Now for those at home, 02:32 if you need to use the wall, that's okay. 02:35 Lot of people built themselves up by doing it this way. 02:39 Now, a lot of people say that the ones on the knees 02:41 are women's pushups because you see, 02:43 Corey is cranking them all. 02:47 There's no reason why women can't do them like this. 02:49 Okay, hold it up at the top for a moment. 02:53 Okay, and we're gonna do five more. 02:54 Ready, down and up, down and up, 02:59 down and up, down and up, one more time, down and up. 03:05 Okay, go down and hold for ten seconds. 03:07 One, two, three, four, five, 03:11 six, seven, eight and push up. 03:15 Push up, okay, good. 03:19 All right, that felt good, didn't it? 03:21 Important part is to keep the back straight on that. 03:23 You don't want your hips swiping here 03:25 or you don't wanna collapse your back too far either. 03:28 They both did really well. So let's stretch that area up. 03:30 Put your hands behind your heads 03:31 and push your elbows back, as far as you can. 03:34 Now what you're focusing on is squeezing 03:36 your shoulder blades together, which are your scapula. 03:40 And squeeze it together and now we're gonna pull them apart. 03:44 Give yourself a big good morning hug. 03:47 Pull your scapula apart as much as you can. 03:52 We're gonna hold each stretch for about ten seconds. 03:55 So we're ready to go back up top again. 03:58 And push it back, way back. 04:03 Okay, good, and so we're going to now 04:06 give ourselves another hug. 04:09 And pull your shoulder blades apart as much as you can. 04:15 All right. That looks good. 04:17 Now, what we're gonna do is 04:19 we're gonna bend our knees slightly. 04:20 We're gonna reach out in front us, 04:22 and we're gonna pull back and clear out. 04:26 Pull back and clear out. 04:28 So what you're doing you're trying squeeze 04:30 your shoulders blades together again and then you push them 04:34 apart as far you can, as you reach out. 04:37 This is showing a rowing type motion. 04:41 As you pull in and reach way out. 04:45 Pull in and out. 04:47 Pull in, you should feel the muscles 04:50 being spread out as you go forward. 04:52 Okay, keep going, bend the knees 04:55 just a little bit more there, Zack. 05:00 Okay, focus on drawing back and pushing out. 05:05 Draw back, push out. 05:08 So you're taking these muscles here, 05:10 you're squeezing it back. 05:11 Now push them out as much as you can. 05:14 Now pushing them over. 05:18 Okay, keep doing it. 05:21 Pull in, reach out. 05:25 Force some muscles apart as go out. 05:28 Forcing them out. 05:29 As you learn to control your muscles, 05:31 it makes it that much easier to do the exercise. 05:34 Okay, let's go three more times. 05:36 Pull and reach, and pull and reach, 05:40 one more time, pull and reach. 05:42 Okay, to stretch these muscles what we do is 05:45 we take one arm, put straight up over head. 05:48 Bend the elbow, grab your elbow 05:51 with your other hand, and give yourself 05:53 a little assistance as you pull it across. 05:55 You don't wanna pull it across to the point of pain. 05:58 You just wanna feel it stretch. 06:00 And you should feel it stretching right here. 06:03 Right. Now, good. Okay. 06:07 Now, let's go ahead and switch to the other side. 06:09 Left arm straight up in the air. 06:12 And then bend it, and then grab 06:14 with the other hand and pull it over. 06:18 Make sure you keep breathing while you do it. 06:20 In through the nose and go out through the mouth. 06:22 Maybe we're not up to that point yet 06:24 but we will be here pretty soon. 06:28 Okay, and let's go ahead and relax. 06:32 All right, well, I believe we're ready 06:34 to start doing some aerobics. 06:36 Now we're gonna do them by just lightly stepping in place. 06:40 So just go ahead and start stepping in place. 06:43 Okay. Now, make sure you get your arms swing proper. 06:50 Corey, you might wanna switch, you're going like-- 06:54 you wanna make sure that you doing 06:55 opposite arm, opposite leg. 06:56 You're doing same leg, same arm right now. 06:59 Just like-- there you go. 07:03 It's kind of like when we walk, we don't go. 07:07 Opposite arm, opposite leg. 07:08 There you go, we're looking good now. 07:12 Okay, we can speed up just a little bit. 07:16 When you do aerobic exercise you want do a warm up. 07:22 Then you get into the training range. 07:24 Then we want to do a cool down. So this is the warm up phase. 07:27 And we'll start talk a little bit about vegetarianism now. 07:30 That term is tossed around quite a bit, you two, 07:32 just keep going, keep watching. 07:35 And when people talk about vegetarian, 07:37 in fact I've talked to a lot of people who say, 07:39 yes, I'm a vegetarian. 07:41 And then it turns out that they still eat chicken and fish. 07:45 And I say, well, how do you call yourself 07:46 a vegetarian if you're still eating chicken and fish. 07:49 Well people often times think as long as they stay off 07:51 red meat that they're now vegetarian. 07:53 And that's not true at all. 07:55 Now there are a couple different classifications 07:56 that are known fairly frequently. 07:58 And that's Ovo-lacto vegetarian which is somebody 08:02 who's still takes in milk, dairy products 08:05 in general and also eggs. 08:07 'Ovo' for eggs and lactose for--lacto for milk. 08:11 And then there's also what is called the vegan. 08:14 Now vegans are something that's been often 08:17 misidentified because a true vegan doesn't even wear leather. 08:20 So I don't call myself a vegan because 08:23 I still wear a leather coat occasionally and leather shoes. 08:26 A vegan doesn't eat any animal products, 08:29 but they also don't wear any leather. 08:31 So what I'm classified as is a total vegetarian. 08:34 Because I eat no animal products at all but I still wear leather. 08:38 So those are the classifications of it, okay. 08:41 Let's go into a more of a jog type now. 08:45 There we go. 08:51 So lots of times people are very surprised 08:53 when I tell them that I'm a total vegetarian 08:55 because of my body size, and they'll say, 08:58 well, how can you develop size eating a total vegetarian diet. 09:02 And then I tried pointing back to Daniel Chapter 1, 09:05 where Daniel and his three friends said, 09:06 don't give us any king's food. 09:08 Let us see pulse and water, 09:09 which is basically a vegetable concoction and water. 09:13 And at the end of the test period. 09:15 They were not only wiser but they were also larger 09:18 than their counterparts, they're more muscular. 09:21 How are we doing? Doing all right? 09:22 Doing good. Okay. 09:24 Let's go back into just the step now. 09:26 But now we're going to increase your range of motion, 09:30 where you're actually gonna be pushing your arms up overhead. 09:33 Okay, there you go. Good. 09:36 Way up, way up. 09:37 Now, try and keep your rhythm now. 09:39 Make sure of opposite arm, opposite leg. 09:43 And try to keep it together. 09:45 This takes a little coordination time. 09:48 Something many of us men fail on when it comes to aerobics. 09:51 Many men just start to get one motion 09:54 and they change their arm motion and all of a sudden 09:57 we're totally lost in the clouds. 10:02 Okay, let's go back to jogging in place again. 10:05 You might bring your arms down. 10:07 Here you go, Zack goes good. 10:11 But now let's make it a little bit more difficult, 10:13 put your arms out to the side as you jog in place. 10:16 Hold them out to the side as you keep jogging. 10:18 There you go. 10:20 Okay now bring them together in the middle. 10:22 Here, now back out again. 10:27 And back into the middle, and back out. 10:32 Looks like cheerleaders. 10:33 Okay, back in, and back out, 10:39 and back in, and back out. 10:47 Okay, go ahead and drop the arms, 10:48 let's go back into regular jogging place. 10:57 Also one of the things that's often misunderstood is, 11:02 people automatically think if they become 11:04 a total vegetarian or a vegan vegetarian. 11:07 They automatically gonna be thin. 11:09 And that's not always the case. 11:10 There's plenty of what we call overweight vegans out there. 11:14 Because people who are vegan or total vegetarian can still drink 11:19 pop and still classify themselves as vegetarian. 11:22 Because pop doesn't have any animal products, 11:24 but obviously we're eating a lot of refined type foods 11:28 or lots of sugary type things. 11:30 We can still get overweight. 11:31 Also there are a lot of people who really get into 11:34 the veggie meats and the fake meats 11:37 like our phony baloney and whammy ham. 11:39 And those products are also high in fat 11:41 high in sodium and so forth. 11:43 And people who eat a lot of those type of products 11:45 they can also find themselves getting overweight. 11:47 And then of course, there comes a point of lack of exercise. 11:50 Because a lot of people are eating these type of diets, 11:52 think, well if I'm eating healthy 11:54 or they consider it somewhat healthy, 11:56 they don't need to exercise. 11:57 And nothing could be further from the case. 11:59 Exercise is important for everybody regardless of 12:01 what your dietary habit is. 12:02 Okay, we're doing well. 12:04 Now we're gonna do it going to the great wind step. 12:06 Okay go and stop your jog. 12:08 Okay, let's take a step. 12:09 Let's go in, all go the same direction. 12:11 Let's go left. Cross over. 12:13 Done. Okay. And cross over, tap, good. 12:24 We're not gonna go too fast, 12:27 we don't want to trip over each other. 12:30 Now this will help with coordination. 12:36 When you're stepping, cross behind, step, tap. 12:42 Okay, let's speed it up, just a little, 12:48 not to the point where you fall over. 12:55 We're doing all right? Yeah. 13:00 When I went college I went to the public university 13:04 and major in exercise. 13:06 I had to take folk dancing. It feels a little bit like it. 13:20 Very good. All right, 13:24 go ahead and go back and stepping in place again. 13:27 Okay, good. 13:32 When people switch to a vegetarian diet, 13:35 there can be a great transition. 13:37 I know for myself. 13:38 I was eating about 10,000 calories up a day. 13:41 And eating up to 7 times a day including eating at 13:43 2 O'clock in the morning. 13:46 I got to a point where I actually hated to eat. 13:47 Just I set an alarm clock, and get up and eat 13:49 at 2 O'clock in the morning, as I was loading up 13:51 all this meat and milk and eggs and so forth. 13:54 Because I was in the world of body building 13:55 and even had a chance to workout with 13:57 the Governor of California, who happens to be named as Arnold. 14:01 And so I was around a fast crowd and so they were taking 14:06 lots and lots of protein, amongst other things, 14:08 and so I did that as well. 14:11 And so I was for farthest thing 14:14 you can think of is being a vegetarian. 14:17 In fact I got to a point where my immune system 14:18 was so week because of all the animal products 14:20 and all the protein, I always had to worry 14:22 about secondary infections if I got sick. 14:25 Okay, let's go ahead and get ourselves 14:27 into a squat position now. 14:28 Cross your arms across your chest. 14:30 Okay, squad down. 14:32 Okay and back up and down and up. 14:35 Now squatting is an excellent exercise 14:37 for your gluteus maximus, which is the thing you sit on. 14:42 For your quadriceps and your hamstring, 14:44 it's an overall, what's called a compound leg exercise. 14:48 Where everything it does, it gives a little break from 14:49 stepping and let's just get into continuing a rhythmic activity 14:55 of a major muscle group, but now working the muscles 14:58 directly as well, as we get into the squat. 15:01 Not only that, ut they're lots of fun, 15:02 aren't they, Zack. Oh, yes. 15:03 Okay, it's a great exercise for people. 15:06 In fact I use this for pretty much everybody, 15:09 especially if they have some severe disability, 15:12 as I remember working with a woman who had 15:13 rheumatoid arthritis so badly, 15:15 she wouldn't know how to walk for 9 months. 15:18 And we had her go into a squat routine 15:19 and lo and behold she started getting into a place 15:21 where she could walk again, and in just 3 weeks. 15:24 So it's a great exercise, 15:26 if you're not very good at doing squats, 15:29 you might have to just go, just partially down, and that's okay. 15:32 You just go down just a very little bit. 15:35 The thing that's important is you wanna make sure 15:38 you keep your knees over your feet as you squat down. 15:41 You want to keep your chest up. 15:42 You want to bend at the waist. 15:44 It will be impossible to do a squat properly 15:47 and try and keep your back straight up and down. 15:49 But you want to keep it straight as you're bending into it. 15:52 And then you're pushing your hips back 15:54 as if you're reaching back to sit in the chair, 15:56 that keeps your posture proper, and we keep the motion going. 16:02 Doing all right, Corey. 16:04 Doing all right, Zack? Yeah. 16:06 Okay, let's put a little modification in there now. 16:09 Go down deep and hold, 16:11 now just come part way up, and back down. 16:14 Part way up, back down. 16:17 Part way up and down. Part way up and down. 16:21 Part way up, down, now all the way up. 16:25 Okay, go way down again. Part way up and down. 16:30 Part way up and down. Part way up and down. 16:34 Part way up and down. Now all the way up. 16:38 Go all the way down. And part way up and down. 16:42 Part way up and down. Part way up and down. 16:46 And why don't you just hold back, go down and hold. 16:49 Keep your chest up, keep your chest up. 16:53 Okay, we're gonna hold that for fifteen more seconds. 16:58 How's that? All right. 17:01 There's five, Zack, you're shaking a little bit. 17:03 Okay. And there's 17:06 10, 11, 12, 13, 14, 15. 17:12 Come out of it, stepping. 17:14 Come out of it, stepping. 17:17 Feel that burn just a little bit. 17:19 Yeah. Okay. 17:20 Just a little. Just a little. 17:22 Follow sweat to the ground. 17:25 I was with you all the way on that. 17:29 Okay, that's a pretty intensive part of the workout. 17:32 You can see that certainly it got Corey warm. 17:36 And so we're going to cool it down just a little bit 17:40 as we go through this part. 17:41 And we're gonna speed it up one more time 17:43 and then we'll go into our cool down phase. 17:45 Remember, in the aerobic exercise, 17:46 we want to do that warm up, 17:48 which you've already down. 17:49 And get into the training range 17:51 and then we're gonna go into a cool down. 17:52 But this is gonna act little bit like an interval. 17:54 Because the squats are very intensive. 17:56 So now I'm letting them cool it down a little bit. 17:58 And we're gonna speed it back up like at end of our training. 18:01 Which has also been found to be very beneficial in burning fat. 18:04 Okay, we're not in our fat burning mode now. 18:06 Can you feel those fatty acids being metabolized. 18:08 Oh, totally. All right. Good. 18:09 Feels good. Feels good. 18:11 All right, now let's speed it up, 18:13 go back into the jog. 18:17 Keep pumping the arms. It's an important part of it. 18:20 Pump the arms. Pump the arms. 18:25 Okay, pump them some more. 18:29 Lift the knees a little higher. 18:31 Oh very good. They're on their way. 18:38 Okay, we're gonna try and keep that up 18:43 for just a little over one more minute. 18:46 And then we'll go into our cool down range. 18:52 Keep it up, keep it up, knees high. 18:55 Pump it. Wow, Corey, you're doing that, 18:58 and you're smiling too, that's great. 19:02 Very good, we're down to our last fifty seconds. 19:09 Time for that old home sprint. 19:11 Keep the knees up, keep pumping the arms. 19:16 And down to forty seconds. 19:18 You're looking great. 19:21 Keep the breathing going, nice deep breaths. 19:25 In through the nose blow it way out. 19:27 And that automatically 19:28 encourage you to breathe deeply again. 19:31 We're down to our last twenty seconds. 19:35 Fast now, come on pick it up a little bit. 19:38 Home stretch. Like track culture usually say, 19:41 we sprint through the finish line. 19:43 Sprint through the finish line. Down ten seconds. 19:49 Okay and let's slow it down. 19:53 Very good, slow it down. Slow it down. 19:58 Okay, let's lose the jog and just go and do a step. 20:01 Stepping in place, stepping in place, good. 20:07 Reason why we do some variety moments 20:09 is just to keep the monotony from setting in, 20:12 and give us a little more variance in our leg training. 20:17 Okay, what we're gonna do now 20:19 is we're just gonna step to the side, 20:20 and come in. Okay, so step left. 20:23 Go ahead and come together, okay. 20:25 Step right, step left. 20:27 Step right, step left, step right, 20:31 and left, right, left, right, left, 20:35 right, left, right, left, right, left, right, 20:40 left, right, left, right, left, right, left. 20:46 Be sure you were doing all the rest of stuff. 20:51 Keep going, oh, Zack is getting fast. 20:57 I'm getting too old to move that quick. 20:59 Zack, take it easy on me. 21:05 Okay, let's pick it up a little more. 21:11 Okay, slow it down. 21:13 Left, right, left, right, left, right. 21:17 Left, right, left, right, left, right, left, right, left, right. 21:24 Okay, step in place. Good. 21:28 As you that you should feel the muscles 21:30 on your hips working. And that's good. 21:33 Again for a range of motion on all varieties, 21:36 a lot of people start developing hip programs, 21:38 later on in life 21:39 and this is a good way to prevent them. 21:44 Okay, so looks like 21:46 you've had a bit of an aerobic workout, Zack. 21:47 Little bit. Okay great. 21:49 Definitely. Doing all right. 21:50 All okay? Yup. 21:55 Okay, slow it down just a little bit more. 21:58 When we as cool down on the aerobic workout, 22:00 what you do I, you let your legs act 22:02 as an assistance for circulating blood back to the heart. 22:05 So if you just start abruptly, puts a lot of stress on you. 22:09 And it's not good for your heart. 22:12 Your body will thank you much more, 22:14 if you just slow down gradually. 22:19 Okay, you feel like you're breathing 22:20 somewhat normally again. 22:21 Yeah. Zack? Yeah. 22:23 Okay, let's go ahead and stop your aerobic part. 22:27 Okay, I want you to put 22:29 your left foot out in front of you. 22:31 You've got to raise your toe up towards you. 22:34 And push it down. Raise up, push down. 22:37 Raise up, push down. 22:39 What this is working on is the anterior tibialis, 22:42 which is the muscle on the front of your shin, 22:45 which is linked towards shin splints. 22:49 And so by working this, we hope to avoid that. 22:54 If you do start to feel pain in that area 22:56 after you do an aerobic workout, 22:58 make sure you get the ice on there right away, 23:01 to discourage inflammation. 23:04 Okay, five more times. Two, three, four and five. 23:11 All right, put your right leg out now. 23:14 Okay, lift it to you. Lift your toe up, 23:17 press down, up and down, and down, down. 23:25 Focus on the muscle you're working while you do it. 23:26 You think about the front of your shin 23:29 as you're pulling your toe up. 23:31 You just go through the motion 23:33 without concentrating on what you're doing. 23:34 You're not gonna get near the benefit 23:35 you would as if you're focusing on 23:37 what you're doing. 23:39 Okay, ten more times, two, three, four, 23:46 five, six, seven, eight, nine and ten. 23:53 Now what we're gonna do 23:54 is you're gonna put left foot back, 23:56 put the leg straight. 23:58 And what we're going to do now is push up on the toe. 24:01 Keep the leg straight as you do it. 24:03 Forcing you cap area to lift you up. 24:09 Pressing up, pressing up, 24:12 by putting the leg back like we're doing, 24:14 we encourage a range of motion. 24:17 Full range of motion. 24:20 Most people who do cap work will step on a step. 24:23 For our purpose this will work. 24:25 Keep the legs straight. 24:28 Push the heel all the way to the ground. 24:32 And let's do ten more. Way up, and two, press up. 24:38 Press up and press and press. 24:42 Press up and up and up and up. 24:47 Good, switch to the other side, okay. 24:52 Gonna push up on the toe, push up and up and push. 24:58 Keep the legs straight, focus on pushing with the cap. 25:08 And we're gonna do ten more times. 25:09 Keep the leg straight. 25:15 And five more. 25:16 Way up, way up and up and up and up, good. 25:24 Okay, now I want you to step out to the side 25:26 and stretch the inside of the thigh. 25:29 Feel it stretch right in through the inside here. 25:32 Okay, so the leg that's out is straight, 25:35 bend the other knee and just hold your stretch. 25:41 Okay, now shift over the other side. 25:46 Chest up, stretch inside the thigh. 25:56 Okay, good. Now we're gonna just finish off 25:59 by doing some trunk rotation. 26:01 Turn, hold it. And turn, and hold it. 26:08 And turn and hold, and turn and hold, 26:15 and turn, and turn, 26:21 and turn, and turn. 26:27 Couple more. 26:31 There's one, last one. 26:37 Good, all right, well done. Thanks a lot. 26:42 Vegetarian lifestyle can be very beneficial 26:45 for lots of different reasons. 26:46 If you really get on a true vegetarian diet, 26:48 certainly you'll see the pounds come off. 26:50 You'll also see a nice drop in cholesterol, 26:54 triglycerides levels, blood sugars, hypertension. 26:57 Of course that is under the indication 27:00 that you need to drop those areas. 27:02 So, if you're in normal blood sugar state 27:05 or blood cholesterol, 27:06 it'll help you to stay that way. 27:08 So vegetarian diets were found 27:10 to be very beneficial in those ways. 27:11 But remember, vegetarian diet is only as health you make it. 27:15 If you eat a lot of fresh fruits and vegetables, 27:17 and whole grains or eat the food as naturally as possible, 27:19 then you're gonna get the benefit from it. 27:21 But if you're putting in a lot of imitation foods, 27:24 refined foods, then even on a vegetarian diet 27:26 you can find yourself battling lots of conditions 27:29 that aren't associated with vegetarianism. 27:31 So, do it right, do it for the right reasons. 27:34 Do all for the glory of God, 27:35 because that's who made us and designed us. 27:38 And remember to do it, 27:39 what I claim or claim the promise I do, 27:41 Philippians 4:13, which states, 27:43 I can do all things through Christ, 27:45 which strengthens me. 27:46 God bless you, glad you joined us 27:48 on Body and Spirit Aerobics. And I hope to see you next time. |
Revised 2014-12-17