Participants: Andi Hunsaker M.D. (Host), Lyndi Schwartz M.D., Lauren Rittenhouse
Series Code: NBAS
Program Code: NBAS000002
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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. 00:06 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Do you want to have more balance, more agility, 00:14 more endurance? Perhaps you have a dream, 00:17 maybe you want to win a marathon. 00:19 Stay tuned and we will help you with that. 00:43 Hello and welcome to Body and Spirit Aerobics. 00:47 My name is Andi Hunsaker, and today our program is 00:51 "Running With Endurance." I would like to introduce 00:54 my guest first of all, to my right is Lauren Rittenhouse, 00:58 who has been a dear friend for quite some time. 01:00 We've gone sailing together. We had some great times 01:03 sailing the Caribbean together, it was a great trip. 01:05 We almost flew home, the boys were doing so poorly. 01:08 There at my right hand side is my twin sister, 01:11 also on the sailing tip. She is also physician 01:14 Lyndi Schwartz, from Kettering, Ohio. 01:16 And she will be with us today also. 01:18 We're gonna have a lot of fun today 01:19 with "Running for Endurance." Before we begin, I would like 01:23 to read a text for you, one of my favorite from Hebrews 12:1. 01:26 "Therefore, we also, since we are surrounded 01:30 by so great a cloud of witnesses, 01:32 let us lay aside every weight, and the sin which so easily 01:36 ensnares us, and let us run with endurance 01:38 the race that is set before us." 01:41 Every weight that is not just physical weight 01:43 but any mind encumbers us to doing a great job. 01:47 So, we'll begin with a little bit of warm up, 01:49 we gonna have great time but we begin by warming up. 01:51 Lets lift our legs or knees again, 01:54 we just do this for a short while. 01:58 Short while, and this just will help limber up our legs, 02:02 and lets march a little wide, keep your arms there, 02:05 don't bring them down here and cheat. 02:07 Keep them as high as you can. 02:13 Good. Just a little bit of marching, 02:18 and then we're going to do a little run in place. 02:20 And I'll show you a normal run in place. 02:23 Or we can do a low impact, running in place. 02:26 And this is for just kind of eases us into 02:28 what we are going to be doing today. 02:30 All right, let just have a little run, 02:32 now you can actually run or you can go like this 02:34 if you want. Barely moving your feet off the floor, 02:38 or if you feel very energetic, you can just continue lifting 02:41 your legs up off the floor. And Lauren to my right, 02:46 and my twin sister also, who's recovering by the way 02:49 from a plantar fasciitis injury, 02:52 I'm just so glad she made it to be with us. 02:54 We've had many foot experiences together the three of us, 02:59 when I mentioned earlier the sailing experience 03:01 and that was quite interesting. We almost ditched our husbands 03:05 because of sea sickness. And the boys decide not to do 03:08 anything fancy but take us straight back 03:11 across the open seas. All right. We almost flew back. 03:14 That's right we almost got a plane. 03:16 That's right, they were worried about not having anything 03:19 to eat the rest of the sailing trip, 03:20 so they decided to get us back safely. 03:23 All right, now let's do a little interesting thing, 03:25 let's turn this way ladies? This way? This way, 03:28 and we'll do a little bit of tires, 03:31 this work very, very subtle, tire very slowly 03:35 and this just gets us agile. 03:37 This warm up can improve agility, 03:39 be able to move back and forth easily. 03:44 Very good, very nice, nice and easy. 03:51 Very good, this will improve your endurance 03:56 and your ability to balance. You can see how that would be. 04:01 All right, great. Let's turn out again. 04:03 And we'll do a very, very gentle lunge forward 04:06 and then we'll stretch our squats and hamstrings. 04:08 All right, lift very slowly, the other right leg, 04:14 the other right leg, we have several right legs. 04:17 And another one very good, there you go, 04:21 make sure when you lunge, you always have your knee 04:24 over you ankle, straight over your ankle. 04:27 And I like this particular team, we're gonna be doing 04:30 because I had to demonstrate some degree of ability with it. 04:35 Before they let me go back to running after being off 04:37 of running for about 8 months due to my injury, 04:39 so very good, all right. Now, lets stop and stretch 04:42 our squats, we'll just. If I could get my balance, 04:47 and again stretch your squats that your squat is next 04:51 to your straight leg, not odd like this some place, 04:54 that's not stretch your squat. 04:55 I don't know, what that stretching 04:56 but it is not your squat. 04:58 All right, this for another.... another 15 seconds 05:03 then we'll shift for our other one. 05:05 Make sure you use a chair for balance, 05:07 you can use an imaginary or a real chair. 05:10 Let's switch to the other side then we'll do a swan 05:14 or a eagle dive after this and then we'll get going 05:17 with a very fun routine. We hope that you have fun, 05:20 we maybe, we may have our AARP cards 05:23 but we're very young at heart. That's right, so, if you're 05:27 young at heart and have a AARP card, this is for you. 05:31 All right, great. Let's do a swan dive, 05:33 and then we'll get into our routine. 05:35 Let's put the right leg forward, come up and swan dive down, 05:40 stretch that hamstrings, you feel the hamstring 05:44 all the way from your buttocks down to the knee. 05:49 Many of you may not realize that the hamstring is attached 05:52 to your pelvis, I learned that the very hard way. 05:55 But all good things happen for a reason. 05:59 All right, let's go the other side, let's come back 06:02 and let's put the leg out. And go up like this 06:06 and swan dive down, what do you see down there 06:09 when you swan dive down? Do you see anything? 06:12 My shoes. My shoes, boy! There is no imagination here, 06:17 I saw little flowers and all sorts of 06:19 wonderful things, all right. Thought, we're kids, remember? 06:22 Oh, that's right, that's right, we were kids, 06:25 kids at heart, kids at heart, that's right. 06:28 All right great, let's come up and begin to do 06:30 a little interesting exercise and I'm going to demonstrate 06:33 first what we are going to do? We are going to first of all 06:37 squat down like this, then come up. 06:42 This would be the easiest thing we'll do. 06:44 We'll come down and come up like this. 06:46 If you want to come down, 06:48 and jump up that's fine, all right. 06:50 So, come down and up, and down and up, 06:57 and down and up, and down and up. 07:04 All jump for the next five and up, 07:07 and down and up, and down and up, 07:13 and down and up, and down and up. 07:18 Very good, now we're gonna cross the river Jordan, 07:21 you know the river Jordan is chilly 07:22 and cool as the song says, so we're gonna 07:24 get to gather here, I want you to get on this side of me. 07:27 Lauren, this side, and what we are going to do, 07:31 we're going to pretend that there is rushing water 07:33 right here, it's really cool, but you don't want to 07:35 step in the water, but step only the rocks. 07:38 So make a big step. All right and turn around, 07:42 and a step, good, and then another step, 07:46 don't fall in the river now, you might get wet 07:48 because you're wearing your church shoes 07:49 and your mom doesn't want to get your shoes messed up, 07:53 and we're gonna leap over. And leap, and stretch your arms 07:59 out reaching you farther. Far that's right, 08:03 pretend it's the long jump too. And, very good, and back. 08:10 Very good, and back, last time this way, and back. 08:15 Very good, all right, all right now we're gonna 08:18 do something interesting. We're gonna begin 08:21 with some jumping jacks which we all don't like so much. 08:25 But we're gonna squat down, and do the jacks. 08:29 It look like this... you begin like this. 08:34 Put your hands behind your head, and come down low. 08:37 All right, are you ready? Ah...I'll do our best, you 08:40 ready, that's the right answer. 08:42 I'll forget the rest, forget the rest. 08:44 Let's go, okay, put your hands behind 08:48 your head and get as low as you can. 08:50 And we'll do this for about 30, 1 to 15, 08:54 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, that's it. 09:10 Wasn't that fun? Okay, all right, 09:13 now we're gonna do something, oh we could have done 30 09:15 but you are young enough. We're now going to relax 09:18 our muscles. All right. We'll do something 09:20 that will kind of stretch everything out. 09:22 As you get older the muscles shorten, 09:24 so it's very important to lengthen them as you get older. 09:27 So let's, do like this, we'll go like this. 09:30 Very controlled for balance, remember, all right. 09:34 We'll do this for a full minute, all right, 09:38 it gives you also a break, and the high energy 09:42 because when we gonna begin again, 09:45 we'll go back to the squat again. 09:48 You can go up on your toe if you want, 09:51 if you want you can go up on your toe. 09:53 Okay, good, good, very good. 10:06 Here's a minute or close to it maybe of course, 10:10 it feels like it....working. But it's very good 10:14 to stretch everything out. All right, let's go ahead 10:17 and begin again with that squat and the reach up, 10:21 all right. I'll be ready Lauren. You can do your best. Yeah. 10:25 That's all we can ask, let's go, down, down, 10:32 and down, and down and up, down and up. 10:39 If you chose to jump, you do not need to jump very high, 10:43 you just barely leave the floor. I've got rebels here, 10:49 and they don't choose to jump. 10:52 Okay, how about crossing river Jordan again? 10:56 The voice is still rocking. All right, let's cross 10:58 the river Jordan. All right, let's cross the river Jordan. 11:03 Let's begin the river Jordan this side, 11:05 all right, did you fall in? Let's go, right leg first, 11:10 good job and left leg. Good job and right leg, 11:16 good job, you could leap, the bank is narrow. 11:23 Left leg, good job. And right leg, and left leg. 11:29 Now, if you're genius, you'll take a piece of plywood 11:33 and we'll bridge over that, these few rocks, but not us. 11:39 And then one more this way, there's more fun this way, 11:41 there's more fun this way. All right, good. 11:44 Now, we do those squat jacks again. 11:46 Squat jacks. And then we'll do the march 11:47 and then we would take a 10 minute break. 11:49 All right, let's do that jacks? Up, hands behind the head, 11:55 squat down, and 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 12:08 11, 12, 13, 14, 15. We're done with that, yeah.... 12:15 All right, military march that's good. 12:17 All right, put your leg up, we'll do this about 30 seconds, 12:23 and for the viewing audience, make sure you pace yourself. 12:29 If something looks difficult, feels difficult 12:33 or hurts in some odd way, don't do it. 12:37 And this you'll be able to work gradually work up to it. 12:41 But there is very good, obviously, 12:42 you can see I can bounce, and learn bouncing with this. 12:46 All right, a few more, very good, 12:55 all right, ah, lets take a break. 12:58 What do we do in our breaks? Well, we drink some water, 13:03 and we do some stretching. 13:05 Very important not to get dehydrated, 13:08 this is called a ballistic stretch. 13:10 Very important, shake your legs out, 13:13 shake your arms out and make sure that your limbo, 13:17 because we're going on a safari next. 13:20 Where there are nice lions, isn't that the best trip 13:22 we ever had? That was one of the best trips we ever had. 13:24 There is nothing like be out in Africa on a safari. 13:28 My sister had the privilege of going not together 13:30 but individually, I can see that was probably 13:33 the best vacation of my life. 13:35 Seeing the lions, the elephants, speaking of the elephants 13:38 they walk very softly. We used to be landing 13:40 very softly, on our feet very softly. 13:43 All right, I'm just gonna take a break, 13:44 drink of water and then we'll come back and go 13:47 on a safari looking for lions. All right, how do you 13:54 look for lions, they could be in front 13:57 and they can be in back, and we want to be like stealth, 14:01 lions in front and cheetahs in back. 14:03 All right, so what we're gonna do is, 14:04 we're gonna get in the stance like this. 14:07 We're gonna look forward and we're gonna look back 14:10 and forward and back, and forward and back. 14:15 Now, reverse softly, and it's forward and back, 14:19 and forward and back, and forward and back. 14:24 Do you see anything girls? No, nothing yet. No animals yet. 14:27 No, I see them, oh, the monkey. 14:30 We're too quite for them to chatter a lot. 14:33 On our first day in Africa, 14:35 on a safari we saw multiple lions, 14:38 by the end of the safari I had seen about 50 lions, 14:41 we said oh, another lion. All right, very good, no lions. 14:45 Okay, now we do something, it does, 14:47 we're coming back to that, 14:49 we'll go like this animal section, 14:52 we can go here now, as a lateral leap frog. 14:56 What does that look like? It looks like this, 14:59 get ready now for two, and come back, and come back. 15:05 Okay, girls, all right. No break time, 15:11 and back, and back, and back. 15:15 Any Bull frog noises out there? Yes. We hear some. 15:17 Oh, I can't imitate that, eerie I know. 15:22 Okay, here we go, and here we go, 15:24 and here we go, and here we go, 15:27 and here we go, and here we go, and here we go. 15:31 All right, very good. All right, let's do some 15:35 monster truck tires, we'll do that, 15:37 forwards and backwards. It looks very much like 15:41 crossing the Jordan, let's get in this direction. 15:43 Okay. But we'll go two in one direction and come back. 15:46 The legs on the floor, that's off the floor, 15:49 doesn't touch, only one leg on the floor at a time, like this. 15:53 And you'll turn back, all right. All right. 15:57 So, two forward and two back. Let's go like big huge tires. 16:01 Low impact version. My sister is going to do 16:03 a low impact version, all right, watch her for a low impact, 16:07 good turn around. Big truck tires, 16:10 big truck tires, turn around, 16:12 and big truck tires, big truck tires. 16:15 Next direction, big truck tires, big truck tires. 16:19 All right, big truck, big truck. I don't like to leave 16:22 these things lying on the road. But it's a fun game, isn't it? 16:25 Yes. That's right when you're locating, 16:27 you make up your own games. No need for toys, good 16:31 but to go out to nature in Michigan. 16:33 All right, that's it. Now, my favorite 16:36 of this true program is the bane of Lauren's existence, 16:39 she likes this one. There are two versions, 16:43 we're going to demonstrate, you could either just drop rope, 16:46 or you can do this. And if you look at my feet, 16:50 I'm going to make an X, I call this hopscotch on the ground. 16:54 You go forward, backward, side, side, all right. 16:57 So we go like this, that looks too hard. 17:04 All right, let's go. Either jump rope or this hopscotch. 17:09 Let's go, right leg. Lets get home so I can keep going? 17:15 Sing for me Lauren, I can't talk, play cello, 17:18 you can't talk. You're gonna show them 17:20 how about your bounce for me? All right, this will really 17:24 test your balance, give you strength, 17:30 we have full of it. All right, stretch the next leg, 17:37 okay, next leg of course, you have another leg to do, 17:40 do you? This is another leg. The Lord gave me two. 17:44 Two, lets...lets use them and go forward left leg now. 17:53 Good job Lauren, Dave, you happy. 17:58 You're watching, your wife's amazing. 18:03 You can be proud, put those kind of beans away. 18:11 All right, very good, very good, 18:15 let's look at some more animals, more animals. 18:17 Okay. Let's....actually you can stay right there. 18:20 More animals because we heard, they're out. 18:22 We look for elephants and we look for cheetahs. 18:26 All right, okay, so left leg first. 18:30 Okay, lift it down, and back and front, 18:35 and back and front, and back. What do you see? 18:41 This time I did see an elephant, yeah a hood moving 18:44 straight ahead, isn't it? The elephant is me. 18:46 So I feel, I feel hood, softly, I see the hood 18:53 of the elephant's head very quite, you never know it. 18:57 And look at that cheetah in the back, 18:58 have mercy, he's gorgeous, all right, very good. 19:02 All right, good. Now we do another animal, 19:06 lateral leap frog, let's go this way first 19:09 to the left first, all right you ready. 19:14 Good, good, good, good, very good, here's like cat like, 19:24 elephant like, good. Very good, excellent. 19:30 All right, there's some more trucks now. 19:33 Truck tires, let's go, and we drive you, 19:36 drive you, drive you. All right truck tires, 19:39 do them. Good, excellent, let's see if you can 19:47 run the fastest? No, thank you. I think, I won. 19:52 Very close Lauren, I knew, you were competitive. 19:56 Can't be musician? Let's go quick, quick. 20:00 Back again, come on let's go. Okay, excellent, we're done. 20:07 Very good. Now we're gonna do hopscotch, 20:11 all right. We are hot now, we are hot now. 20:15 There's a break up for the next move, 20:16 okay, my favorite, the hopscotch. 20:17 Okay, we'll do about 10 here we go, and 10, okay. 20:21 All right, hopscotch forward, right leg, 20:29 4, 5 and 6, and 7 and 8, and 9, and 10, 20:41 and....okay, next leg. Another one, okay, 20:47 we carry from forward, side to side, 20:49 front and back, side and side, and 3, and 4 20:56 and 5, and 6, and 7, and 8, and 9, and 10. 21:06 All Right, time for a water break. 21:09 All right very good, let's do some, some ballistic stretching, 21:14 and then we'll come to the last segment. 21:16 We shall play some...some games, 21:18 I wish we had some men to join us, 21:20 because we're gonna play basketball and foot ball, 21:24 probably poorly but we'll get a good workout nonetheless. 21:28 Again, don't...don't sit down when you do the stretching, 21:32 you just, you needn't need to take a break, 21:34 you need to keep moving. All right, we can catch 21:40 our breath and we're going to, yep, 21:46 we're catching our breath, all right, let's do something 21:49 that little kids do, okay, lucky Jacks. Lucky Jacks? 21:51 Lucky Jacks, what does that look like? 21:53 Oh, lucky Jacks. Anything you want? 21:54 Sort of like jumping Jacks. Sort of, just like. 21:57 And you can do a low version like this, let's do like this. 22:01 All right, okay, what you guys standing still, 22:04 why are you standing gazing? Okay, all right, 22:08 just wacky jacks, good job, very good, very good. 22:16 Don't you feel like little kids, how old do you feel Lyndi? 22:18 I think I'm beginning to feel of my age, 22:20 in the first time of my life. Lauren, how old do you feel? 22:26 I'm with there, I'm with Lyndi there. 22:28 All right, then lets stop, let's play some basketball. 22:30 Okay, have you played basketball before? 22:32 Not much, I never play, I actually played basketball, 22:35 took a basketball class and that's right, 22:37 tell them about me taking a basketball class? 22:38 I take the basketball class in college, 22:39 I ask the guy to give me an A because I was a premed student, 22:43 and this is okay, he saw my performance, 22:46 and so I begged for a B, at the end he gave me a C. 22:49 That's how I looked at. But, she gave the ball 22:51 to the opposite team. I think, I've given the ball yeah. 22:53 That's right, so I like to give. But we're gonna receive 22:55 the ball and throw this way. So, we gonna run this way, 22:57 and leap. Leap that way, all right. 23:01 So catch the ball and dunk it, catch the ball and dunk it, 23:05 catch the ball and dunk it, catch the ball and dunk it, 23:10 catch the ball and dunk it, catch the ball and dunk it, 23:14 catch the ball and dunk it, catch the ball and dunk it, 23:18 Now, are the men wondering why they aren't here? 23:20 I bet they're jealous right now, don't you think? 23:22 All right, okay, let's do the other side. 23:26 We're paused, so that we can catch the ball from here 23:29 and dunk it over there. All right, so let's go 23:32 catch the ball, catch the ball, catch the ball, good drop. 23:40 They have recruiters for the Boston Celtics. 23:45 What's your team sis? I don't know what, 23:50 you're the team. No, I don't. in Boston everybody 23:53 is a team fan. All right very good, good job. 23:56 Well you guys look amazing? 23:57 All right, let's play some football. 24:00 Okay, we're gonna be little jacks, 24:01 we gonna run this way and back with this way, 24:04 like this, 1, 2, 3, 4, 24:10 all right, all right, so we play football, 24:12 now we're making a run but we're running back, 24:15 1, 2, 3, 4.... 1, 2, 3, 4, 5, 6, 7, 8.... 24:20 1, 2, 3, 4.... 1, 2, 3, 4, 5, 6, 7, 8..... 24:25 1, 2, 3, 4.... 1, 2, 3, 4, 5, 6, 7, 8..... 24:29 1, 2, 3, 4... 1, 2, 3, 4, 5, 6, 7, 8... 24:33 1, 2, 3, 4... 1, 2, 3, 4, 5, 6, 7, 8. 24:39 You have a football? We won the game, now, okay, 24:42 we go over towels and we just hop over our towels, 24:46 at this point we are fatigued, 24:49 be sure that you're fatigued as well. 24:51 Put a towel there, nothing that moves, 24:54 but that can kill you, and we'll just jump over that 24:57 for just about a minute or so. And then we'll cool down, 25:01 all right, so we begin here, we can do hopscotch over... 25:04 let me do that instead, all right, so, no have me this, 25:08 toe taps, toe taps, good, very nice, very good. 25:19 Let's act like we're strong still, okay, 25:21 strong, strong, energy, we've go energy, 25:23 energy, energy, energy, energy, energy, energy, 25:26 how fast can you go? Energy, energy, 25:28 energy, energy, energy, energy, energy, energy, energy, energy, 25:32 I'm 54 years old. August one, I will be 55. 25:39 she sold me out. All right, let's cool down, 25:43 lets put our towels away, and cool down, all right. 25:49 And we just kind of just do a light walking. 25:52 Let's just kind of go side to side, side to side, 25:56 side to side. I hope you've enjoyed your workout with us, 25:59 I hope you've had fun. Exercise should be fun, 26:02 it shouldn't be boring, it should be fun, 26:05 do something you enjoy. If it's riding a bicycle, 26:08 do with all your might, if it's running, 26:10 run as hard as you can, if it's walking, 26:13 walk to your best potential, very important 26:16 to achieve your full potential with exercise. 26:21 All right, let just kick your legs out, 26:22 gardening is excellent, absolutely, thank you sis. 26:26 Okay, lets just kick our legs out, kick our legs out, 26:29 kick our legs out, kick them out, 26:33 little bit of jump rope left in us in maybe, no? 26:36 Just, low impact jump rope, just like this, 26:38 no need to move up the legs, just leave the feet 26:40 on the floor, just a little, just no need to move 26:44 the legs off the floor, or I think my feet will just 26:48 a little bit off the floor, so it's just a little bit 26:50 of jumping off the floor, very good, very good, 26:55 very good, very good, all right. 26:58 Now, I want us to get down on our knees, 27:00 and we'll just stretch our spine, 27:02 that's very important, we'll go side ways 27:04 so that you can see what we were doing. 27:05 We're picking up now, we'll come up, and down and up, 27:12 and down and up, and down and up, and down and up, 27:22 and down and I want to remind you, 27:25 oh, what text that we began with earlier? 27:27 Therefore, we also since we're surrounded 27:31 by so great a crowd of witnesses, 27:33 let us lay aside every weight, and the sin which so easily 27:37 ensnares us and run with endurance 27:40 the race that is set before us. I hope that you've enjoyed 27:43 this workout, thank you for joining us, 27:45 we'll just continue stretching, very important to arch 27:48 the back up and put it back down, 27:50 because we've done a lot of jumping. 27:52 It's very important to not just stretch your arms and your legs, 27:56 but also your spine, very important so, 27:59 we're just keep on stretching. And we hope that you'd join us 28:03 again the next time, where we hope that 28:06 we'll all be in great health. See you again next time. |
Revised 2014-12-17