Participants: Lyndi Schwartz M.D. (Host), Lauren Rittenhouse, Andi Hunsaker M.D.
Series Code: NBAS
Program Code: NBAS000001S
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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. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Is hiking one of your passions? Would you love to hike 00:15 with the greatest of ease, if that's the case, tune in. 00:40 Welcome to Body and Spirit Aerobics. 00:42 I am Lyndi Schwartz, and I'm pleased to be here 00:45 with you and I'm glad that you've joined me. 00:48 I'm a physician from Kettering, Ohio, 00:49 an Internal Medicine Physician. And with me today 00:52 I have two wonderful guests. First of all, 00:55 I have Lauren Rittenhouse, a cellist, 00:57 an accomplished cellist, also a mom, 00:59 and an aerobics instructor. And then I have 01:03 my twin sister of 54 years. And she is from Massachusetts. 01:09 She is also a physician and we are pleased 01:12 to be with you here today. We are going to be working 01:15 on our legs for strength. But before I do, 01:17 I like to share a short text with you which has come to mean 01:22 so much to me, and it is found 01:24 in Jeremiah Chapter 17 verses 5:8, 01:27 Thus says the Lord, cursed is the man who trusts 01:30 in man and makes flesh his strength. 01:33 Whose heart departs from the Lord, 01:35 for he shall be like a shrub in the desert, 01:38 and shall not see when good comes, 01:40 but shall inhabit the parched places of the wilderness. 01:44 In a salt land which is not inhabited. 01:47 On the other hand, here's the good news. 01:49 Blessed is the man who trusts in the Lord 01:52 and whose hope is the Lord, for he shall be like 01:54 a tree planted by the waters, which spreads out its roots 01:58 by the river, and will not fear when heat comes, 02:02 but its leaf will be green, and will not be anxious 02:06 in the year of drought. Nor will cease 02:08 from yielding fruit. I've memorized this passage 02:11 and I want to encourage you as well, 02:12 to memorize scripture especially as you exercise. 02:16 You can practice rehearsing your text, as you exercise. 02:20 And today, we are going to be working on our legs. 02:23 An inspiration to me has been a lady by the name 02:26 of Hulda Crooks, for those of you who don't know 02:29 Hulda Crooks, do you guys know Hulda Crooks? 02:31 Do you know, oh! Yes, of course. 02:32 Hulda Crooks was 70 years old when she began to run, 02:36 prior to that time, she thought she would 02:39 probably die young. She end up living 02:41 to the right old young age of 90, 02:45 but she end up climbing a number of mountains around the world. 02:49 When she was in her 80s she climbed Mount Fuji 02:53 not once or twice but multiple times, 02:56 as I recall it might have been up to eight times. 02:59 And she received various medals from the president 03:03 for this incredible health that she experienced. 03:07 One thing that she did was a diet, 03:09 but she also involved herself in heavy exercise. 03:13 Like I said, she began to run of the age of 70. 03:18 Nobody is too old to engage in at least moderate, 03:21 if not vigorous, physical activity. 03:24 And so today, we are going to demonstrate 03:28 some strengthening exercises for the legs, 03:31 that will enable us to climb over the boulders 03:34 that we encounter while we are hiking, 03:37 and also to allow us to climb hills. 03:40 So let's start with marching. 03:41 So we will just march for a little bit. 03:43 Lauren, today is going to demonstrate 03:46 how this can be done on the floor because the nice thing 03:49 about this will be strengthening our legs. 03:51 The first time I did this, these series of exercises 03:55 my legs were so sore the next morning, 03:58 so they will restrengthened and tone your lower extremities. 04:01 So Lauren will do, will show how to do this on the floor. 04:04 We will use the step to show how this can also be done 04:07 on a step, on a step, to increase the aerobic exercise 04:13 and even you have greater strength, 04:15 you would even want to probably move from doing the floor 04:18 to the step, as the months go along. 04:21 Don't do it all at once. Again, if there is some move 04:24 that you cannot do, please just return 04:27 to this very simple walk and walk with your the balls 04:31 of your feet first on the ground and then lower your heels, 04:35 be very careful not to hurt your feet. 04:38 What we want to do first of all is just to show you 04:40 how to step up on a step very carefully. 04:44 As you step on the step, always look at the step 04:47 to make sure that your foot is planted safely 04:50 and securely on the step. So, lets go up the step Andi, 04:55 like this and then down to the other side. 04:57 Now what I want you to do this time to go over 04:59 to the other side. So we'll go up and down 05:03 on the other side, up and down on the other side, 05:07 very good. Up again on the step 05:09 and down on the other side, up and down. 05:13 Now this time, what I want to do is just tap up 05:15 a little bit and stay on this side, 05:18 and we'll begin to do some exercises 05:21 to strengthen that knee. The first thing we're going 05:23 to do is to lift that knee. So we will step up on 05:26 the step three times, upon the step 05:29 and then back down, good, very good. 05:31 Up on the step and back down, very good, excellent, 05:34 three times, this is third time and back down. 05:37 Next time, up on the step this time lift the knee 05:41 and then back down the step okay. 05:42 You shouldn't feel too much of strain there, 05:44 so step up again and lift the knee and back down like this. 05:48 So if you can step on the step on the floor 05:50 just go like this like that, lift that knee, 05:53 that strengthens that muscle. Again, let's do it, three times, 05:59 tap three times, very good. And then on the fourth time 06:04 we will lift our leg like that okay, 06:07 now we gonna go to the other side and do the other leg, 06:10 you always lift the outside leg each step with the inside leg. 06:13 Let's go over the top this time, up and over, very good. 06:18 Step up three times, step up three times, very good. 06:24 Step up three times, this time we will lift our knee, 06:27 the out side knee out okay, very good. 06:30 Okay, do I get three times again, 06:34 down again, very good, the third time that is next time 06:39 we will lift our. Oh! Okay, very good. 06:42 Okay, now the next time we are gonna do is gonna lift 06:44 both our knees. Let me show 06:45 what we are going to do, we'll step up 06:47 and like this step down, keep this leg 06:50 and lift this leg up okay. Just like that up and down 06:53 lift this leg. This really strengthens 06:55 not just that the thigh muscle, but also the gluteal muscles. 06:59 When you're hiking and climbing you need all of this area 07:02 to be hiking and climbing in. So let's try this, 07:04 so let's do this again what we will do 07:05 is we'll step on the step, we will lift this leg, 07:09 next leg up and then step on the floor 07:10 and then go over the top, do the other side okay. 07:13 So, here we go step up lift the leg 07:17 and then down step up, this time we go over. 07:21 Okay, we will step up lift the knee down lift the knee, 07:25 you feel a little bit of burn with that right now too okay. 07:29 So let's do again we will do both knees, 07:31 up, down, up, down, and tap down 07:37 this time go over the top. Okay, step up put the leg up, 07:42 down, up, once more and tap down. 07:46 Okay, let's go over. 07:50 Very good, okay, let's go over the top again 07:54 just to practice that, alright let's move on 07:58 and at this point we will move on and let's go over 08:03 the top here again just to practice okay, very good. 08:06 This time what we are going to do is some rises 08:08 of our legs extended, so let me show you on the floor first. 08:12 We will go up to the step and extend our leg, 08:16 should not really hurts, step up over and lift the leg 08:19 and we're going do the another step so 08:21 we will stand over here, step up on the step, 08:23 lift the leg okay, very good, 08:25 step up on the step again down, 08:28 up on the step, very good, hold that as long as you can. 08:33 Okay, then I will do the step again, 08:37 there you go up on the step lift down and the tap 08:41 and always come down and tap, back up again down and tap. 08:46 Okay, now this time we are going to get involved 08:49 the gluteal muscles and so this time what we are going to do 08:53 is a rare leg lift and so what we are going to do 08:56 is we're gonna extend our leg to the back like this. 09:00 Okay, to the back very good. Very good, alright. 09:06 And this gets to your gluteal muscle can you feel it there? 09:09 Lauren, can you feel that? Yeah, I can feel it. 09:10 Andi, can you feel that? Yes, I can. 09:12 That's gonna be a burn tomorrow morning trust me, 09:14 you're gonna feel it burn. Again, please focus 09:17 also on Lauren, she is doing this on the floor. 09:19 Okay, now what we are going to do after little while here 09:22 we will do two more of these, here's the first one, very good, 09:26 second one next time we will just hold 09:29 this leg right here on the step and Lauren, just keep both legs 09:31 on the floor. We're gonna just squat, 09:34 everyone loves squatting, right? So we are going to squat 09:37 and strengthened these muscles in ours legs. 09:39 Let's do some, some squatting, squat we'll do eight times. 09:43 One, two, three, four, five, six, seven, and eight. 09:59 Next time come up and we will do a rare leg lift squat down, 10:03 and a rare leg lift, step down and a rare leg lift 10:07 and the one thing I want to do is to look at that leg, 10:10 oh, don't do that. Rare leg lift down, 10:14 rare leg lift very good, okay. 10:17 And then what we want to do now is do a side leg lift, 10:21 to the side put your arm out for balance. 10:26 Arm out for balanced, very good, excellent. 10:27 How do you feel? Good. Okay, good. 10:31 Now you may be feeling a burn by now I imagine, 10:35 so let's just march a little bit and Lauren will march 10:37 on the floor and we use the step to involve the marching okay. 10:40 We will march on the step like this 10:45 and just march on the floor catch your breath, 10:51 forwards, backwards and you began to feel 10:57 this in this thigh don't you, 10:59 Andi, is that burning there, right? That's right. 11:00 It type of fun now, yes. Okay, 11:03 and we let's go forward one more time. 11:06 Now, let's go on the floor here, just a second I want to go 11:08 over the top, so let's go up on the step up 11:11 and over the top and repeat this whole thing on this side. 11:14 Okay, so here we go, we're gonna step up on the step 11:17 side lift down, step up on the step, 11:21 side lift down, up, down, up, down, 11:27 Lauren, do you have it there? I have it. 11:28 You focus on Lauren again. Okay, remember to step down 11:32 carefully, up, get your arms out for balance. 11:42 Good. Now, we're going to do to the rare, the next time rare. 11:54 Keep the leg as straight as you can, very good. 12:03 Is that burning good enough? Yep. 12:05 Like a little march. Okay, let's do some marching. 12:09 March forwards and then backwards. 12:14 Lauren, you can just walk forwards. 12:16 Lets walk forwards. Very good, 12:20 and Andi, you're going backwards. 12:21 Yep, we will be going forwards again. 12:28 Okay, this time, we will try and go to the top 12:30 without pausing, how about that? 12:31 Okay, can you do that? Yep, so over the top, great, 12:37 now I will go over the top again we will do some squats 12:39 on that side. Oh! Guys want to practice that. 12:41 Let's do some squats, put the leg up here 12:43 and we will squat down, we will do eight squats two, 12:48 three, four, five, six, seven, eight, that's it. I did nine. 13:03 Now, lets squat again and this time do a side leg lift okay, 13:06 so we will squat side leg rise, squat side leg rise, 13:12 squat side leg rise, squat very good, 13:17 this really if you ski also, this is very good for skiing 13:23 because you use these muscles when you're skiing. 13:27 And if you hike like I said anything outside 13:31 this really helps a lot. Okay, now we do to the rare, 13:34 rare, very good, do the rare okay. 13:41 Okay, very good, let's march again, 13:47 to the front very good, go to the back, 13:55 to the front oh! I think I'll march on the floor for a while 13:59 get the burn out of my leg, what do you think, Andi? 14:01 Let's get the burn out of our legs. 14:02 Lets get the burn out yeah, I think marching on the floor, 14:05 when you get tired we are human, aren't we? 14:07 That's right. We are flesh and blood, 14:09 we get tired too and when your legs start to burn, 14:13 just walk on the floor and this is gonna be very, 14:16 very, very good. Okay, well we are going to do now 14:19 is we are going to go back on the other side, 14:21 usually I like to do this twice on each side. 14:24 So let's start walking Andi, on the top of the step now again. 14:30 Yes, very good then we will go back, 14:34 forwards we will go back and the 14:38 next time we will go over the top. 14:42 Then now we go up to the side, out, actually I don't wanna 14:46 squat this time, like this, down and tap, good, very good. 14:54 I do this about eight times, how many times is this so far? 14:58 Squat number five. Is the number 5, okay good. 15:00 Six I think they began to cheat. Seven and eight okay, 15:05 now let's do the rare lift, rare lift 15:09 good, that was two, here's number three, 15:13 lets have fun, number four, good, this is number five, 15:16 have fun, number six, number seven, 15:20 this is number eight. Okay, now we will squat 15:22 this is half part let's squat eight squats. 15:25 One, two, three, four, five, six, seven, eight. 15:37 Okay, now we guys squat and that side lift very good, 15:41 the side lift, side lift again remember please 15:45 do this on the floor, don't do it on 15:47 the stair initially, do it on the floor just like 15:51 Lauren is doing over here. Okay, then you do the rare, 15:56 the rare, this also very good for balance, 16:02 very good, now we will go to the left sides, 16:07 so let's march first. March first, 16:10 then we will go to the right afterwards then front and back 16:17 this time, we will come forward 16:20 and we will go over the top, good. 16:24 And we will do the same thing here again, 16:25 so we'll do the left leg lift, 16:31 very good. 16:38 So far it's six, seven, eight good, rare. 16:52 Then we'll go to the squats, eight squats, 16:58 three, four, five good count with me six, 17:03 good, seven and eight. Now, squat and rise, 17:09 squat and rise, squat, you see these are repeated, 17:14 repetitive, keep counting girls, 17:16 because you want to make sure we train these muscles seven 17:21 and eight. Now to the rare, 17:23 rare one, good, two, three excellent, four, 17:31 five, six, seven, and eight. Okay, now let's go over the top, 17:38 we will began on this side now again okay, 17:42 what I want to do is have fun going over the top, okay. 17:47 So at home, this is for fun. 17:49 If you like to play do this, so Andi, while I practice first 17:52 I will tap up and Lauren you can do on the floor 17:54 and tap down we're gonna go over, 17:56 you do this three times, remember we're gonna hop, hop, 18:01 is that fun? Yep, tap three times, 18:05 tap three times third time we go over the top of the hop, 18:12 tap up, see we are doing some aerobic exercise, 18:15 two, and three, and three, let's hop, good, tap, 18:20 you give a clap for joy yes, then over the top with a hop 18:27 good tap up, tap down 18:31 three and over the top very good, alright. 18:35 Now, wasn't that fun? I like that. 18:37 Do you like doing that well just do it again. 18:39 Okay, look at her she is playing. 18:40 Okay, so now what we want to do is now we gonna 18:44 be on the top and we are going to be straightening 18:46 our legs back and then knee lift on the other side. 18:50 So let me just show you, we will be straightening 18:53 our legs and the knee lift here. Straighten the leg knee lift 18:57 here and this is going out to the back to the front. 19:00 Okay, so that's what we will do, just put up on the step, 19:03 step then bent the knee, step, bent the knee very good, 19:09 step bent the knee, excellent, out balance pull in, 19:14 out balance, pull in good out, balance pull in, good out, 19:19 good, out, pull in, excellent this is, this fun hah? 19:26 Lot of fun Lyndi. Okay, now what we are gonna do, 19:30 we gonna practice going over top again with a hop, 19:33 because that's really fun, it is, you like a kid. 19:36 So you all, do you all want to feel like kids again? 19:38 Amen. Just kind of play. 19:41 Okay, so now let's get on the floor and so let's just do 19:45 one more of these, like this. 19:47 This time we'll go step and over the top, 19:50 step and over the top, step and over the top 19:55 we can do faster, get rhythm going to it. 20:01 Very good, excellent, actually, it makes kind of better 20:06 breeze doesn't it? Now this time, 20:09 we will go back to other side and this time we will do 20:12 the extensions and knee lifts on this side. 20:14 So we will step up with the extension knee lift, 20:18 extension knee lift, extension knee lift, 20:22 extension very good, very good okay. 20:35 Okay, okay, does that feel pretty good. 20:39 Yep, let's go over the top, more breeze, 20:42 good back over the top, back over the top more breeze, 20:48 good over the top, a windmill, a fan may be, 20:51 one more after this, this way and then stop. 20:54 Now, let me get a extension knee lift, 20:57 extension knee lift, extension knee lift. 21:03 Okay, very good, one more extension knee lift, 21:08 extension knee lift. Very good, 21:14 keep this going, okay. Now let's just do one more 21:20 over the top again. Over the top, excellent, 21:24 over the top, this time we will end up in our 21:26 left side and we will stay there and we will get going. 21:31 Now this I want do this time we're gonna do two hops, 21:33 we're gonna step up with the tap and up with a tap, 21:36 up with a tap up with a hop, up with a hop. 21:41 Okay, we gonna come out with over the top move okay. 21:44 Okay, so we are gonna do up with the top again three times, 21:46 tap up then over the top for five times, 21:48 here we go, tap, hop. Two, three, up yes, 21:57 hop tap up and hop, tap up and hop next time 22:03 over the top excellent, tap up and hop, 22:06 this gives you real sense of accuracy too. 22:09 Then over the top, over the top again over 22:13 the top yes and over the top. Okay, now we gonna do 22:20 the insides of our legs and this what we are gonna do 22:22 go up to the side, now we gonna do is we will step 22:27 on the step to legs out and this one out. 22:30 The inside of the leg, is very hard to get this part 22:36 of the leg but we will just do like that, 22:44 very good. Okay, return your leg 22:49 out as much as you can, extend as straight 22:51 as you can okay, okay let's do that 22:55 for a little bit and we will go over the top again 22:57 and we wanna end up doing on the other side. 23:00 So, one on the fourth one we will go over the top, 23:05 three, four and over the top. Okay, extension of the leg, 23:12 extend the leg, extend the leg, very good, inner thigh, 23:18 inner thigh, inner thigh, inner thigh. 23:26 Very good. Okay, this time, 23:33 let's go over the top just do tap up, 23:38 tap down, tap up, tap down, tap up, tap down, 23:42 Up down get over the top over the top, 23:47 over the top, over the top, over the top, Stay here okay, 23:53 now step inner thigh again, inner thigh, over the thigh, 23:58 inner thigh. Very good inner thigh, 24:02 we're gonna work these muscles here, 24:05 kick that can out of the way. Okay, 24:15 okay, okay, so we go over the top again one more, 24:23 over the top good five times over the top three, 24:29 two, there's one. We do one more time 24:33 to bent on other side one here now step up, 24:36 step up with inner thigh, inner thigh. 24:44 Okay, one more thing I want to do, 24:45 only one more thing we want to do some knee lifts 24:47 and some lunges and this is how we'll do it, 24:50 we will step up with a knee lift and back and lunge, 24:54 step up with a knee lift and back and lunge, 24:57 step up with a knee lift. And remember, 25:00 please do this on the floor just like that Lauren is doing. 25:05 Okay, good. 25:10 Okay, good for lunge, 25:14 that lunge get you heel, so you can stretch your 25:18 Achilles tendon. Okay, now let's do one more 25:22 over the top, over the top five times, 25:24 over the top, over the top. Three. And two, one. 25:31 Now, stay right here, this time I can do 25:33 up on this leg, this leg goes up 25:35 and this one goes back, this one goes up, 25:38 this one excellent you guys have it. 25:41 You're professionals, all right, very good. 25:48 Okay, let's just do this for a little bit stretching 25:51 that Achilles and the calf by the way. 25:53 So, it's a good calf stretch and get your arms moving 25:58 like that, get your heart rate 26:00 up just a little bit. Okay, let's do a couple of tap downs, 26:04 up and down and over the tops in that way we will cool down. 26:07 Okay, so here we go tap up jump, two, three, over the top, 26:15 over the top. We are children, 26:18 okay, very good let's top up the down jump top up and hop. 26:25 Top up and hop, top up and hop, 26:28 then over the top, excellent, 26:31 over the top then the last time and let's walk on the floor. 26:37 I'm exhausted. I hope you left yourself out, 26:40 you got your legs a little stronger for those hikes, 26:43 I love to be outside, I love to hike I have done 26:47 a lot of backpacking. There is nothing like weak 26:49 quadriceps muscles and so we like to make sure 26:54 that you arrange health all over your body and these exercises 26:58 were designed to improve that strength. 27:01 What I like to do again as we close and we were cooling down 27:05 is to remind you of the text that I used at the beginning 27:08 Thus says the Lord, cursed is the man who trusts 27:12 in man and makes flesh his strength, 27:15 whose heart departs from the Lord for he shall be like 27:18 a shrub in the desert, and shall not see when good comes, 27:22 but shall inhabit the parched places of the wilderness. 27:26 In a salt land which is not inhabited, 27:29 on the other hand, I love this part. 27:31 Blessed is the man who trusts in the Lord and whose hope 27:35 is the Lord, for he shall be like a tree 27:40 planted by the waters which spreads out its roots 27:45 by the river, and will not fear when heat comes. 27:48 But its leaf will be green, and will not be anxious 27:51 in the year of drought. Nor will cease yielding fruit. 27:55 Praise the Lord, and I pray that you have 27:58 exercised with us today, that you have had a tremendous 28:02 blessing from exercising. I urge you again to memorize 28:05 scripture as you exercise, and may God richly bless you 28:09 in everything that you do. |
Revised 2022-01-08