Participants: Lyndi Schwartz (Host), Lauren Rittenhouse, Andi Hunsaker
Series Code: NBAS
Program Code: NBAS000020
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00:01 The following program is designed
00:03 to demonstrate simple workouts 00:04 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 Hi, welcome to Body and Spirit Aerobics. 00:14 We are going to have a great time today 00:16 exercising in the program 00:17 we've titled Designed for Action. 00:42 Hi, welcome to Body and Spirit Aerobics. 00:45 Today we are going to exercise 00:47 in a program call Designed for Action. 00:50 I'm Lyndi Schwartz, a physician from Ohio. 00:53 And with me on my left hand is, Lauren Rittenhouse. 00:57 She is part of the fame Rittenhouse family. 00:59 And my identical twin on this side of 50 years, 01:04 50 plus, and we're going to be exercising together. 01:07 There are two thoughts I'd like to share with you 01:09 before we get started. 01:11 One of them is for the spirit, 01:12 Isaiah 26:3 says, 01:14 You will keep him in perfect peace 01:16 whose mind is stayed on you, 01:18 so you want to do that today. 01:19 In addition, one of my favorite authors 01:23 has written in one of here books 01:24 that we were designed for action. 01:27 And today we are going to have some action. 01:30 We're going to exercise, 01:31 and we will just start right now. 01:33 Let's start with marching with our knees high. 01:35 I want to welcome all of you are there today. 01:38 And we will start with some moves, 01:39 sometimes they may seem complicated 01:42 and you are welcome to go ahead and relax 01:44 and take it easy, 01:46 don't sit down however, keep moving 01:49 and I'm go to check on the girls behind me 01:51 and make sure they are moving as well. 01:53 So let's keep marching just a little while longer. 01:56 Let me tell you one other thing 01:57 that I've discovered. 01:58 There are three types of exercise. 02:00 There is aerobic exercise and stretching exercise 02:03 and also strengthening. 02:05 Today aerobics and what we will do to warm up 02:08 is just do what we're going to be doing 02:11 which is marching a little bit for the warm up 02:14 and doing a little bit of stretching. 02:16 But I want to do now is to lower your waist 02:18 a little bit and point your toe forward, 02:21 okay forward, just forward. 02:24 And this begins to stretch 02:26 your calves out a little bit, 02:28 and then we'll work 02:29 on the Achilles by moving backward, 02:32 same motion backwards, 02:34 just keep your arms on your waist 02:35 and move your legs backwards. 02:38 All right that looks great. 02:40 Are you guys doing okay back there? Excellent. 02:42 All right very good, 02:43 we get some energy going today, all right. 02:46 Next thing we want to do keep marching again, 02:48 this time a little bit more vigorously, 02:50 higher on your knees, 02:52 but hit the floor softly on your toes first 02:56 not using your heels, but on your toes, okay. 02:59 Now what I want to do now is gonna go side to side, 03:05 just side to side tap very gently. 03:07 Exercise is very important, 03:09 what we want to do is make sure 03:12 that we would have good circulation. 03:14 We're getting the blood pumping 03:15 to all the muscles in our body, 03:17 clearing our minds. 03:19 Exercise is also a great stress reliever 03:21 and we want today to make sure 03:23 you have excellent stress relief 03:25 as we continue to exercise. 03:27 Now, I want to have a... to move a little bit more. 03:29 We're gonna cross our heels in front of us 03:33 and the opposite foot like this, 03:35 just like that stretching a little bit more, 03:39 stretching a little bit more, 03:41 very good, you're doing great. 03:44 Now, I want to move heels to the back, 03:47 heels to the back. 03:51 Very good just heels to the back, gently 03:54 push the Achilles the heel down to the floor 03:57 every time to elongate the Achilles tendon, 04:01 all right very good. 04:03 Now I would like to do, 04:05 we're gonna get our heart rate up a little bit. 04:07 We're gonna have our knees up 04:08 in just a little bit, 04:10 bring our arms down, knees up, okay. 04:12 And again remember if you get worn out too much 04:17 activity for you just go back 04:19 to a little bit of march and that will be fine, 04:22 elbows up, very good. 04:30 Okay, now I want to tap forward, 04:33 you can get you toes just a little bit more. 04:38 Okay, very good. 04:39 Now, I'm gonna start doing little bit more walking, 04:41 I want very high knees on this next walking. 04:43 Here we go. 04:45 Walk and walk high knees as high as you can, okay. 04:52 Now for those of you who are really aggressive today 04:57 and want to get a great workout, 04:59 you may at this point start to also 05:00 do little bit of running in place. 05:02 So for those of you who don't want 05:03 some may want to walk, some may just go ahead 05:06 and run a little bit in place, 05:07 let's do a little bit of run in place 05:09 just a little bit run, not too much. 05:12 You get your heels up as high as you like. 05:16 Okay, little bit run, okay. 05:20 Now what we like to do if you are able again 05:24 don't hurt yourself doing this exercise. 05:27 Are you okay back there so for? Excellent. 05:29 All right, let's here little bit 05:30 of participation okay. 05:32 Now what I want to do 05:33 is we're gonna kick our legs forward, 05:37 on the count of four, four, three, two, one 05:41 and kick, kick, kick, kick, 05:46 kick, kick, kick, kick. 05:49 Now let me show you something else 05:51 I will confess I got plantar fasciitis on my right foot 05:55 just about three weeks ago, 05:57 so you to don't jump you can just kick like this, 06:01 that's lower impact. 06:04 Now let's do two counts each leg, 06:05 right leg first, two counts left, left leg. 06:16 Back to one count, good very good. 06:20 Now you can do even in higher 06:23 which you ride your knees up get the knees up, very good. 06:31 Drive the knees up, very good. 06:37 Now let's bring it down a little bit. 06:38 Let's bring it down again, 06:39 toes forward, very good toes forward. 06:46 Okay, they would have their breath out there, 06:48 I hope you do, you should be breathing. 06:51 Let me tell you a little bit about aerobic exercise. 06:54 Aerobic exercise generally you have three components 06:58 a little bit of breathlessness, 07:00 little bit of fatigue and you feel some sweat, 07:04 it's okay to sweat. 07:06 Okay, let's take a little bit higher, 07:10 little bit of jog again, here we go, 07:13 little bit of jog not too much, 07:16 or much as you like, okay. 07:20 And do you remember when we were young, 07:21 we all jump roped, 07:23 we can do a little bit jump rope today as well. 07:26 So let's start some jump roping, okay, 07:27 here we go. 07:29 Just fake it like you have a jump rope. 07:32 Just like this, okay very good 07:36 just some jump roping, 07:38 just move from one foot to the next 07:40 don't do both feet just left to right like this, okay. 07:49 Okay so then, we're gonna keep this motion 07:52 for little bit just two feet side to side. 07:55 All we want to do is keep our bodies and motion, 07:59 okay, very good. 08:03 Next, I want to do is have as stagger our feet, 08:06 one in front one behind and jump. 08:09 And just gonna look at me a little bit 08:11 what I'm going to do 08:12 and you put one foot in front like this, 08:16 front to back, 08:20 just like that big very gentle, gentle. 08:25 And again if you can't jump just do like this. 08:31 See how I'm doing, 08:34 when single, single, again you go like this. 08:44 Okay, let's go back to marching. 08:52 All right, now we gonna have kick our legs 08:55 out to the back with the bend, 08:58 bend and kick, bend and kick, 09:02 bend and kick, a little faster. 09:12 Very good, now let's get little higher. 09:17 Now we gonna kick forward, 09:18 kick forward, kick forward. 09:32 Okay, just a little bit of march. 09:45 Okay, let's keep marching just a little bit. 09:50 Okay, now let's try do little jog. 09:51 This is a little bit of difference of a jog. 09:54 And ladies we want to do 09:56 is jog little bit side to side, okay. 09:58 Let's have the jog initially. 10:03 Okay, we're just jogging now 10:04 continuing side to side, jogging side to side. 10:08 Okay, then we're gonna put down on to a march 10:10 take our pulses down a little bit. 10:12 What we're trying to do is high impact, 10:14 then low impact, 10:15 kind of what we call intervals. 10:17 All right, let's go to a march. 10:23 Okay, we're gonna do something else 10:25 here another move. 10:27 What we want to do is step side to side 10:31 and push our heel down, kind of heel extensions 10:34 and we will begin with the left side, okay. 10:38 One, two, three and side, side. 10:45 And push your arms out with some vigor 10:49 push, push, 10:51 push using the arms 10:52 also helps increase your heart rate. 10:56 Let's do single arms. 10:58 Now let's use both arms to the right side, 11:03 okay, very good. 11:07 Then we gonna increase it further. 11:09 We'll go over the head to the right, over the head. 11:14 Okay, very good, you're doing very well. 11:20 How you guys doing back there Lauren? 11:22 Excellent. I'm good 11:23 Okay, ready for some more, okay. 11:28 Now we're going to do a move that I think is so much fun. 11:31 It makes you feel like a kid again. 11:33 So first let step side to side, side to side, 11:38 sorry about that, side to side. 11:42 Okay, then what we're going to do, 11:46 we're gonna pick our heels 11:47 out to the front across the leg back to the across, 11:53 tap it and repeat on the other side. 11:55 So here we go, we'll start with the right leg first. 12:00 Okay, right here. 12:12 Now what we're gonna do, 12:14 legs are pressed down a little bit. 12:16 We're going to start to jump. 12:23 Okay, so here we go, we gonna jump. 12:38 Okay, now we gonna do is take the leg over. 12:44 Okay, okay over, over, 12:52 how fun is that? Great fun. 12:55 It's a fun or what? Oh, yes. 13:02 Hey very good. 13:10 Okay, now we're gonna do a little bit of 13:14 either marching or jogging. 13:18 So let's start to jog a little bit, 13:22 get the legs up as much as you can. 13:24 Always land on your the front of your foot. 13:30 Okay, so let's count to eight more 13:34 and we will do two counts on each leg 13:37 and then one count eight, seven, 13:42 six, five, four, 13:47 three, two, one and left. 13:57 The little bit of hop, 14:02 then back to singles, back to singles. 14:07 Then two counts each leg, 14:10 right, left, right, left, 14:14 right, left, right, left, very good. 14:19 Are we doing very well. Yes. 14:21 Okay, very good, okay. 14:23 Now let's try little jog side to side again, 14:25 jog side to side, get your arms out. 14:36 Okay, very good. 14:40 So tell me Lauren, 14:42 how long you have been doing aerobics? 14:45 About 35 years. 14:46 Thirty five well that's a long time, isn't it? 14:49 All right. I'm only 40 though. 14:52 That's right. 14:53 Let's go twice each leg 14:58 and Andi are you an aerobics person. 15:00 No I'm runner. 15:01 You're runner. Yep. 15:03 Very much you are running, have you done any marathons? 15:05 Yes, we have. 15:06 Yes, and I tell you something about us. 15:10 We are all AARP eligible. I think. 15:13 So this is for everybody, single, single, single. 15:26 Okay, very good. 15:30 And once you turn up bodies to the left side, 15:32 and what you run front left, to left side. 15:37 Now what we're going to do here 15:40 is doing a little bit of arm work, 15:42 some punches with the left arm, 15:45 left arm punches, punch out very good. 15:52 Now we'll switch to the right arm, 15:56 here we go right side. 16:03 Both arms, both arms drive it out here, drive it. 16:09 very good, how are you doing at home? 16:12 I hope you are enjoying what we're doing, 16:14 and I hope you can find something 16:17 that you can change into some low impact things. 16:20 Okay, now let's jump rope. 16:25 And then now we're gonna repeat the same thing 16:27 we've done on the left side, 16:28 on the right side so turn to the right, 16:30 very good right side. 16:34 Now we get push the right leg, 16:36 the right arm out when your leg goes forward, 16:39 your arm goes forward 16:40 and push, push, very good. 16:46 Left side, push, push, 16:49 push, very good 16:51 and both arms 16:54 very good, very good. 17:00 Now listen, go back to running motion jumping rope. 17:06 Okay, and then let's drive our knees up again 17:12 just like this. 17:13 I like you really running, but you are not, all right. 17:18 Then we're gonna make a little hop in there. 17:20 So hop very good, 17:25 hop it up, hop, very good. 17:32 Now arms up, very good, 17:36 get the whole body going. 17:38 Now we want to do is kicking instead of jumping 17:41 kick very good kick. 17:46 Okay, we gonna bring it down to a little bit of march. 17:53 Now we want you to do now is to step forward to tap 17:55 step forward, step forward tap, 18:02 very good tap 18:08 it's gonna cools down little bit, 18:10 you been running quite bit, haven't we? Yes. 18:12 Yes, are you exhausted? Not yet. 18:15 We're breaking into our sweat. Yes. 18:17 Now we're having fun. We're having fun. 18:19 We have in good time 18:20 I hope you are having awesome time out there. 18:23 We are so happy that you've joined us today 18:25 for this aerobic workout. 18:27 And again my pray is that each one of you 18:31 have physical health 18:33 as well as spiritual health, all right. 18:35 Let's continue here, we go to the side, 18:37 right side of the tap, right side very good. 18:43 Just like this very easy. 18:46 Now what I want you to do, now will have you twist 18:49 and plant the heel down the floor. 18:52 I'm gonna do what I call the Lauren move. Oh, no. 18:54 I have called this move after Lauren. 18:56 Because I kept doing it. 18:57 Because we've worked on this move, 18:58 help me Lauren. 18:59 We have tried hard on this move. 19:01 Okay, so here we go, the twist, 19:04 sorry about that the twist, twist. 19:10 Now we gonna do the move 19:11 I have dedicated to Lauren. 19:13 And this move is the fun one we go again. 19:20 We'll hop it, next time lets hop, 19:25 sorry about that, hop, hop. I got it. 19:30 She got it, all right yeah, she got it. 19:33 Okay, good. 19:34 It's a hard one. It's a hard one. 19:35 Now let's put the leg over, over, 19:39 over get that knee up there, 19:42 get your heart rate up, yes all right. 19:46 You know, well I found something very fun. 19:49 When I run I memorize scripture 19:52 and there is great solitary time. 19:54 We're exercising indoors today, 19:56 but my recommendation is that you exercise 19:59 outside in the fresh air, 20:02 it adds a more dimension to exercise. Okay. 20:15 Okay, let do some kicks again 20:17 kick forward, kick, kick, 20:21 kick two times each side... 20:27 sorry about that kick. 20:34 Now why use your biceps, we go to upper extremities, 20:37 we've have our knees up now, 20:39 have fun with it just have fun, 20:41 it's not a big deal just enjoy 20:43 what you are doing, enjoy moving your body, 20:45 all right here we go. 20:47 We gonna turn our knees to come up. 20:48 Biceps, squeeze your biceps, 20:54 very good. 21:02 Hey, keep those biceps going, 21:04 very good squeeze the biceps. 21:11 Can we do some walking, walking, okay. 21:19 Keep walking, 21:27 keep walking. 21:28 We're doing a good job. 21:34 Just walking, you know, what 21:36 one of the best forms of exercise is walking. 21:39 I recently remarked to somebody 21:42 God didn't give us any extra parts 21:44 he gives us exactly what we need 21:46 and when something goes wrong 21:47 like what happened with my foot 21:49 in the last three weeks I was so concerned, 21:52 but God is so merciful. 21:54 But we need to use the parts 21:57 he has given us for his glory. 21:59 So while you are out walking 22:01 please meditate on His word, 22:03 take His word with you, 22:04 read it, memorize it, 22:06 it's gonna blessing to my soul. 22:08 And let's do a little bit of jog, jog. 22:16 Okay, very good, little bit jog 22:18 and then what we are going to do is go again 22:20 that side-to-side jog, side-to-side 22:23 get the arms up here, 22:27 chest level, chest level. 22:29 Pretty soon we'll be doing overhead level. 22:32 Overhead I heard you laugh Lauren. I'm laughing. 22:34 That sound best, doesn't it? 22:36 All right here we go 22:37 overhead, overhead, 22:39 this really get your heart rate up. 22:44 Very good, get your heart rate up. 22:49 If these people were tired before 22:51 I think they are quite fatigue now. 22:53 You are making us work Lyndi. 22:54 We are making, I said, 22:56 she said I'm making them work. 22:57 All right that's the idea. Okay. 23:02 Okay now let's do the little jump rope, 23:04 jump rope, jump rope, jump rope. 23:20 Okay jump rope, that's very good. 23:24 And again please don't hurt yourself, 23:25 land very softly on your toes, 23:28 very softly on the ball of your foot 23:30 protecting your heel from any kind of undue shock. 23:36 Okay, now we wanna do those dreadful things 23:40 we had in PE class. 23:42 Do you remember jumping jacks? Oh no. 23:44 Actually you know something, I hate jumping jacks, 23:47 but jumping jacks are some of the best exercise. 23:50 So we will do now just four jumping jacks, 23:53 I will have mercy. 23:54 Here we go first one, 23:59 last one again jump rope, 24:01 jump rope, very good, jump rope, okay. 24:07 Now what I'm gonna do now is to just step 24:10 and bring our ankles up to our gluteal area, 24:13 okay here we go. 24:14 Which side? Left, right side, 24:20 and I want us to really get into this motion. 24:27 Even with little bit of hop, with little bit of hop. 24:32 We are jumping for joy here, little bit of hop. 24:41 These are kind of like jumping jacks 24:43 but far easier one your ankles and your feet. 24:55 Now we wanna do 24:56 a little bit of cool down here, 24:57 and the cool down 24:59 but I want you to start marching, march. 25:05 And what we gonna do march as slow as you can, 25:08 you wanna bring your heart rate down 25:10 before you actually stop exercising 25:12 and so we are just going to carefully march. 25:17 Okay, again placing your feet very good. 25:22 This has been a wonderful time with you 25:24 and we've been so blessed 25:26 to be here doing this program with you. 25:28 You are part of this workout 25:31 and we are very happy 25:35 that you've chosen to do this with us. 25:37 Now we wanna go side-to-side, 25:39 side just very quietly 25:41 side-to-side, side-to-side, 25:44 bring it down 25:46 side-to-side, side-to-side. 25:50 Here is your arms going out now, 25:53 arms out, get your arms out. 25:59 Okay, very good, just cooling it down, 26:03 you know we use to talk about heart rate 26:04 how high the heart rate should be. 26:06 Now we just have those three things 26:07 that I mentioned at the beginning. 26:09 And those three things are breathlessness, 26:13 a little bit of fatigue 26:17 and you know let me think of that third thing. 26:20 I'll come back to give it. Resistance. 26:23 Breathlessness, fatigue and we've it off. 26:29 But we've done it today. 26:30 And so let me just summarize what we've done today. 26:33 We have had a workout based on 26:35 about one of my favorite writers 26:37 who I believe was the prophet of the Lord 26:39 who said our bodies were designed for action. 26:42 And in fact she says 26:44 that if we don't move our bodies, 26:46 we'll end up having all kind of illnesses 26:49 this was before medical science 26:51 actually proved that. 26:53 And so this lady is a hero of mine and she has said 26:57 that our whole body was designed for action. 27:00 I'm a physician and as a physician 27:02 I see lots of people 27:03 coming into the hospital with disease 27:05 because they are so sedentary. 27:07 And Ellen White says that 27:08 we need to exercise vigorously 27:13 in order to prevent disease. 27:15 And so I hope that you have enjoyed 27:19 exercising fairly vigorously. 27:22 As I said in the beginning Isaiah 26:3, 27:26 "You will keep him in perfect peace 27:28 whose mind is stayed on You for He trust in You." 27:32 And that is a text that I keep close to my heart 27:37 when I'm tempted to worry and be stressed, 27:41 I go out for a run and meditate on the Lord 27:44 and I just pray that each one of you 27:47 can find the peace and the hope and the joy 27:50 that the Lord brings. 27:51 And may you continue to exercise vigorously. 27:54 I pray today that this will be your experience. 28:01 Thank you so much for joining us today 28:03 and we will see you again next time 28:06 on Body and Spirit for more aerobics. 28:10 Thank you so much. |
Revised 2014-12-17