Participants: Lyndi Schwartz (Host), Andi Hunsaker, Tami Bivens
Series Code: NBAS
Program Code: NBAS000033
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00:01 The following program is designed to demonstrate
00:02 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 Come join us today on Body & Spirit for a jog. 00:39 Hi, welcome to Body & Spirit aerobics. 00:42 I'm so pleased that you've chosen to join us today. 00:46 My name is Lyndi Schwartz, and I'm from Ohio. 00:49 And I've with me today two of my favorite people. 00:52 My twin sister for decades, Andi Hunsaker 00:54 and she is from Boston, Massachusetts. 00:56 She is a physician and not only a sister, but a dear friend. 01:00 And then I've Tami Bivens. 01:02 She is from California and she has joined us today 01:04 and I've known Tami now for decades. 01:07 In fact, actually Tami helped me with my wedding. 01:10 That was pretty cool. Yeah. 01:12 Today, we're going to be having some fun. 01:14 But before we start I'd like to start 01:16 with a devotional thought from Isaiah 40. 01:20 These are some of my most 01:21 favorite text in all of scripture. 01:23 Isaiah, chapter 40:28-31. 01:26 "The everlasting God, the Lord, 01:28 the Creator of the ends of the earth, 01:30 neither faints nor is weary. 01:33 There is no searching of his understanding. 01:36 His understanding is unsearchable. 01:38 He gives power to the weak and to those who have 01:41 no might he increases strength. 01:44 Even youths shall faint and be weary, 01:46 and young men shall utterly fall. 01:49 But those who wait on the Lord shall renew their strength, 01:53 they shall mount up with wings like eagles, 01:55 they shall run, and not be weary, 01:58 they shall walk, and shall not faint." 02:00 That's an importance text for us today because 02:02 we're going to be walking today and running today. 02:06 Some of you may be thinking that running sounds like 02:08 for people who are young or energetic or whatever. 02:11 But actually running is great exercise. 02:14 And I've a program that we are gonna do 02:15 today to introduce running to you. 02:17 So as we start, we'll just start by marching a little bit, 02:20 as we talk a little bit about running. 02:23 There are some myths about running. 02:24 One of them is that running is bad for your knees. 02:27 I wanna address that one. 02:28 Although running is not good for everybody, 02:31 running does not necessarily hurt your knees. 02:33 In fact, it may be actually beneficial for your knees. 02:37 So today we're going to be doing 02:38 a little bit of introduction to jogging. 02:41 We'll do interval training with some walking 02:44 and some jogging, like jogging. 02:46 There was a little difference between jogging and running. 02:49 Jogging is a little slower pace. 02:51 Running is a little faster pace. 02:53 In fact jogging, you may even leave 02:56 some of your foot on the road as you're moving forward. 03:01 And this is the truth. 03:03 I've people here laughing, but this is the truth. 03:06 I mean it really is. 03:08 So that makes it something that's very user friendly. 03:11 Everybody can do this. 03:12 Now if you have knee pain, however while you're doing 03:16 this today, stop and don't do it. 03:19 Go ahead and just walk. And that is wonderful exercise. 03:23 Walking is fantastic exercise. A few safety tips. 03:27 If you're jogging outside, 03:29 be sure it's a well lighted area. 03:31 If it's at night that you know the area well that you have 03:36 may be somebody with you or a dog like a German shepherd, 03:39 whatever, what your pet. 03:40 And that's really a very nice thing. 03:42 My sister's always jog with the dogs, right Andi. 03:44 Not with my Lab. Not with the Lab. 03:46 The Lab gets distracted. Make a dog that is on task, 03:48 like a German shepherd but not the Lab. 03:50 Okay. So we'll stick with a dog that's really on task. 03:53 And don't jog at areas that you're not familiar with. 03:57 So today we start with walking 03:58 then we will do intervals of jogging. 04:00 We'll have about four intervals, 04:02 three minute jogging segments. 04:04 So first let's keep walking. 04:05 Let's pickup the pace a little bit. 04:07 And we're gonna do-- when we do the walking 04:09 we'll do different steps. 04:11 And when we do the jogging, we've different steps as well. 04:14 So first of all we want to do a side step. 04:16 We gonna travel to the right. 04:18 So right, and then we'll also get again. 04:21 We're just beginning to warm ourselves up 04:23 so we can start the jogging in a safe way. 04:26 Dig down deep. Get down on your thighs, 04:28 so you can travel across the room quickly. 04:31 In fact, I want to get the blood flowing. 04:33 So what we're gonna do is, 04:35 on the count of two listen just quick first. 04:38 We're gonna travel twice to the left, twice to the right. 04:41 Okay. So here we go. Twice. 04:46 Up out. Good. Now we gonna dig. 04:51 Travel some place. Far. 04:54 We begin to get ready to run, right. 04:55 So here we go. Energy. 05:01 You're getting warm? Yeah. 05:03 Breaking your sweat, Tami? Yes, feeling better. 05:05 Think you're sweat? Not yet. 05:07 Okay, now let's march. Okay, good march. 05:12 And then what we're gonna do is, 05:13 we gonna do some kicks, some knee lifts, 05:16 and then we'll start doing the intervals 05:17 with some jogging, real fun and various jogging things. 05:21 So on the count of two, we'll stop at this leg. 05:24 We will start with the kicks. One, two, kick, kick. 05:32 Move your arms. 05:36 Get your arms out there 05:37 as if you're trying to reach your toes. 05:40 That will give you little energy 05:41 because running now ramp it up. 05:44 Good job. Okay. 05:50 Now can we go to knee lifts from this position? 05:51 Yeah. Okay. 05:54 One, two, knee lift, knee lifts, good. 06:01 Knee lifts, some energy bring the knee up. 06:04 I know this is painful. 06:05 This is painful, but that's okay. 06:08 Get the knee up. Now at home, 06:11 you keep lifting and using some energy. 06:12 At home if you can't lift your knees this high 06:15 don't worry about it, just go like this. 06:17 Just whatever you think. Okay, just like this. 06:21 Slow and just a little bit. 06:25 Okay, very good. Now let's walk wide. 06:32 Walk wide. 06:33 This engages other muscles that we will be using in running. 06:36 This engages the hip muscles, very well. 06:39 And this is a very nice way to kind of 06:41 get ready to be running. Okay. 06:46 Now what I want to do we'll start traveling 06:48 because we'll start running. 06:50 We want to do listen to this about 12 minutes of running, 06:55 but we'll break it up. Okay. 06:58 Now bring out feet together, 07:00 and let's backup just a little bit, 07:03 and I wanna walk forward just like this. 07:05 So walk forward. Have fun. Back. 07:14 It's okay to clap because we're happy. 07:16 That's right and we know it. And we know it. Good. 07:23 Good. 07:29 Okay, now. Here we go, we can change to our jog. 07:31 May we go forward next time, jog. 07:34 Now we can do for three minutes. 07:35 Different things! That's good. 07:37 It's the race. The race! Good. 07:41 Get the knees up. 07:45 You'll notice different muscles that we're using. 07:48 When we run, let me tell you something else, I'm a runner. 07:51 I've been running for a long time. 07:53 I have run half marathons, marathon, 07:55 and when you strike the floor you wanna hit mid-foot. 08:00 That will prevent injuries from happening. 08:05 So you don't want to ever come down 08:06 upon the heel of your foot. 08:09 That won't be good posture. 08:10 But mid-foot is where you want to strike. 08:13 Okay, now let's jog in place. Jog in place. Good. 08:19 Just keep jogging and you'll be so glad. 08:24 Next step, just keep jogging in your place. 08:28 We gonna do some tiny little kicks. 08:30 And when we are walking we'll do the kicking. 08:32 We can still do that without jogging, 08:34 but this time, its Petit kicks. 08:36 Petit kick. Petit kick, it's a French. 08:40 Petit French kick, here we go. Right. Good. 08:44 This is called the Petit French kick. Petit. 08:48 And get your arms up as I am doing. 08:50 Good, have fun. Just have a good time with this. 08:53 Good, very good. Get some energy. 08:58 You'll be so happy with this increase when you walk. 09:03 You'll be like, thank the Lord, right. 09:06 That's how we do, thanks. 09:07 Now we can change a little bit and I want you 09:10 to kick your legs to the corners of the room. 09:12 Okay. Here we go, out, out. 09:18 This is-- this is running. 09:20 But this really gets you see, you could not leave the ground. 09:22 Okay, out to these corners. Very good. 09:26 Just to the corners of the room. 09:29 Just like that. Okay. Very good. 09:36 Okay, jog in place. 09:38 Just back up because I'm gonna run forward. 09:41 You gonna travel some more. Run good. That's right. 09:47 Good. What's going on? 09:51 Good, good. 10:03 Okay. Now let's run in place. 10:06 Let's do those Petit French kicks again. 10:09 All right. With a Petit French kicks, 10:11 here we go. Right, good. 10:16 And get your arms opposite arm for balance 10:20 and just have a good time. 10:22 We're going, running today. Oh, yeah, that's right. 10:26 And after side, side, side, side, side, side, side, good. 10:33 Side, run in place. That was three minutes! 10:37 Woo! Yes! 10:38 All right. We ran with Petit kicks. 10:41 Very good. Now let's walk up front. 10:44 Walk, walk, 10:47 walk, walk. 10:51 We've three more those running left. 10:53 Do you have enough? I think so. 10:54 I think we do. Okay. Here we go. 10:57 Let's stand in place, and let's walk again. 11:01 Walk, great. Okay. 11:05 Now I'm gonna show you one other thing 11:07 that I haven't shown you yet. 11:09 And that is going to be what you call a tap. 11:10 You're tap and out join me, join me. 11:14 Tap, tap, good tap, with some enthusiasm. 11:18 And reach, reach. 11:22 Now by the way, once we finish here today, 11:25 we'll run about probably about two miles. 11:28 Isn't that good? Amazing. 11:30 Only need to introduce to repeat 11:31 the program and guess what? 11:32 You got four miles on your hand. 11:34 But take it slow. Don't do that at once. 11:38 Very good. Okay. 11:43 Now we go ahead and walk in place again. 11:45 One, okay, walk in place. And guess what? 11:51 Those regular walking kicks are coming back. 11:53 Oh, good. The kicks are coming back. 11:55 All right. So walking. 11:56 Those not the Petit one's these are the regular walking kicks. 11:59 If you walk when you run get to your Petit kicks. 12:02 When you walk you get to your grand kicks. 12:05 The big French kick. We made them. 12:07 All right. We made them. 12:09 All right. Okay, I'm ready. 12:11 Tami, you're French. Je suis fatigue. 12:15 All right, did you say fatigue? 12:21 She said she is tired. 12:23 I'm not really, but-- that's all I know, that's all I know. 12:26 Okay, let's do those kicks right side, kick, good, kick. 12:33 Kick, good. And again. 12:38 Now these kicks are so good. 12:40 They fatigue you, but kicks are really good 12:43 for your whole leg and for balance and strength. 12:47 It is shocking how good kicks are for you. 12:51 You keep your posture up straight. 12:53 You tighten the abdominal muscles, 12:54 keep your back straight, don't hunch over or lean back, 12:58 it falls you over. Keep up right, 13:01 muscles of the abdomen really tight. 13:04 Good, let's walk again, walk, walk. 13:09 Good, good. 13:12 Now...after we do some knee lifts jogging is coming back. 13:17 Jogging is coming back. Okay. 13:19 We'll do knee lifts, middle little walk, 13:21 introduction and jogging is coming back. 13:23 Are you ready girls? Yes. 13:25 Yes, all right. Okay. So keep walking, okay. 13:29 We'll do some knee lifts, here we go. 13:32 Knee lift, knee lift, right, right, good. 13:40 We're limbering up our whole leg. 13:45 Good. 13:49 Now the way we went into jogging you noticed 13:51 we walked first, got ourselves 13:53 in a kind of mood and then we start jogging. 13:55 And that's how we do it, okay. So knee lifts. 13:59 Good. Okay. Let's just walk, back up-- 14:04 Oh, we gonna do. And then we're ready for walk. 14:07 Have a good time, back, forward, back, 14:12 forward, back, good, forward. 14:16 We're still walking guess what, 14:18 does it look like running to you. 14:20 It feels like it. I just like it. 14:22 All right, now we got three minutes. 14:24 Let us run, run, jog, back, back. 14:31 Okay, good. If you're outside let me tell you how this works. 14:37 Okay. Let's say you go out for a walk. 14:40 You see now I haven't run before. 14:41 I like to try running. How is that gonna work? 14:43 You say, okay, I'm walking from 14:46 that tree to that tree, I'll run. 14:48 Let's put you in that tree. 14:49 That's how, that's how it begins. 14:51 Start small, and then pretty soon 14:54 you're running a quarter mile. 14:55 Next thing you know you're running a half mile. 14:58 Pretty soon guess what? You're running a mile. 14:59 You run a mile. Exactly. 15:02 And I've had some people say I can never run. 15:05 But just begin small from that tree to that tree. 15:07 You're going for a walk, two blocks, one block, run. 15:11 Okay, one other thing is when you're running, 15:15 you experience knee pain, stop. 15:19 Don't run anymore. 15:20 Because run in place, very good, okay. 15:26 Now what we're gonna do, but back up a little bit, 15:28 we're going to do leg swings. 15:32 Ooh, that sounds all like fun. 15:33 And those leg swings look like this. 15:38 Out to the lateral side, out to the side. 15:44 Every time your foot hits the floor, 15:45 it counts for a step towards the mile, 15:47 that we're running the two miles. 15:49 So bounce twice, very good. 15:55 Good. Now you swing your arms, swing your arms, good. 16:01 Every time you use your upper body, 16:03 it increases the intensity of your workout. 16:06 It makes you use all the muscles 16:08 of your body and that's very nice. 16:10 Okay, run in place. Okay. 16:14 And those Petit kicks are coming up. 16:16 Oh, good. Petit kicks. 16:18 Petit kicks, you like those that Petit kicks. 16:20 Petit kicks, which is little, little cute. 16:23 Petit-- that's really good. You're talking about food. 16:29 Okay. After the workout you get to, get to eat. 16:34 All right here we go, little kicks. 16:37 Okay, little kicks. 16:41 Good. Very nice. 16:45 Very good and get your arms going forward. 16:48 Get your arms. Just helping right a little bit. 16:54 Good. Is it jogging? 16:56 This is jogging. Hop by hop, this is jogging. 17:00 You'll have fun, mix it up. Yes, mix it up. 17:04 Okay, now out to the side, 17:06 out to the side to the corner of a room. 17:08 There's the lateral swing just corner your room. 17:11 The lateral swing jus as-- just like by this. 17:13 I like those better. The lateral swings? 17:15 We'll do some of those too, again. 17:17 Okay. Next step, okay. 17:23 Now we've another few second here of jogging, 17:28 then we'll do a walking segment, okay. 17:32 Just jog in place. Okay, very good. 17:37 Okay, I think we're about ready to walk. 17:40 Are you glad? Oh, it was nice. 17:42 Let's go back, running, running, running, back. 17:44 Forward back. And then forward, running, back. 17:48 Good forward. Walking, walk, walk. 17:54 Yeah, I feel the difference we're going so fast. 17:55 Yeah, we're going fast. Are you sweating it, Tami? 17:59 I think a little, my forehead getting little sweat. 18:01 Walk in place, walk in place, okay. 18:05 Just back up a little bit because 18:06 we gonna do those side steps again. 18:09 Those side steps, and so you may call as one, 18:14 two, three, four, and side steps. 18:17 Singles initially, singles. And we dig in, okay. 18:21 Get those thighs to work for you. 18:23 That's what we have them, so they can work for us. 18:27 Okay. So we get down deep, and dig it much further. 18:31 Now on the count of two, we'll travel to our right side. 18:36 I think I got that right today. 18:37 Yes, all right. Double. 18:39 So one, two, doubles good. 18:49 Good, this is kind of a maneuver 18:52 to really kind of get you a little bit cool down. 18:55 It's not so intense. 18:57 So brings intensity, but you still 18:58 putting your feet on the ground. 18:59 You're still burning calories, 19:01 you're still covering distance, 19:02 isn't that a great thing? Yeah. 19:04 Just mix it up, we're gonna give some variety. Good. 19:08 Let's come back to the middle and walk. 19:10 Walk, walk, good, walk, good, walk, okay. 19:19 We're gonna do some knee lifts 19:20 with the arms up and down, so here we go. 19:23 Knee lift, knee lift, high, arms up. 19:31 Again, we're using the entire body. 19:36 And by the way, you know, we are really working out here. 19:39 At least we're-- I am. 19:42 At least, by this sweat you see it's not worthy of it. 19:44 You can put a bucket on us. 19:46 This is for real. It's real. 19:47 We're really, we're really working out right. 19:49 And you know, some people like to just throw 19:51 water on themselves and look like I do a lot, 19:52 but this is for real. 19:54 This is reality TV. This is real. Right. 19:56 Okay, good. Let's walk again. 19:59 We've another jogging segment, 20:01 but we're gonna walk a little bit more. 20:04 Keep walking in place. 20:08 Okay. Now what I wanna do we can do that 20:10 toe-top thing again that we did before. 20:12 You remember with the tap like this and twist. 20:16 Hey, let's do that now. 20:17 If you're at home, you can stay still like this 20:21 and just keep doing that, okay. 20:23 Tami, do you want stay doing it slow? 20:24 And we'll speed up a little bit, okay. 20:26 Okay, sure. Good. 20:29 We got almost hop a little bit, we'll hop. 20:35 Good. So we'll do a hop, good. 20:42 Very nice, okay. 20:45 Okay, let's come back to the center and walk. 20:48 Okay, let's begin the travel. 20:50 Let's travel backwards, forwards. 21:00 You beat to clap now. So we can clap, clap. 21:03 We can always clap, come on. We've joy. 21:05 Let's clap, we've joy, that's right. 21:07 Yes, we know the Lord, so we've joy. 21:09 That's right. Let's clap. 21:10 Hey, good, good. Now let's jog. 21:15 Let's start jog. Get those knees up. 21:18 I want to see the knees. Get those knees up. 21:21 There it is. Tami, I see you don't sweat. 21:26 I don't sweat. Oh, Tami, does not sweat. 21:28 Just not as shiny. I think it's a blessing. 21:30 All right. Okay. 21:40 Now just jog in place. 21:42 Jog in place, and let's go little bit space 21:44 so that way we can do the things that Andi likes. 21:47 Those lateral leg swings. 21:49 Those are kind of fun, I think. 21:50 They're fun. Yeah, they're fun. All right. 21:53 Let's keep running in the place a little bit 21:55 because this is how we cover this distance, 21:57 two miles in this program today. 21:59 Two miles. Give yourself pat on the back. 22:02 Yeah. Oh, yes, all right, good. 22:04 All right, so keep running, keep running. 22:07 Okay, first we'll begin with Petit kicks, 22:10 then we'll switch to lateral leg swings, okay. 22:14 So here kick, Petit kicks, very little kicks. 22:19 Oh, you're still bouncing. Little kicks, okay good. 22:25 Little kicks, keep your heart rate up. Good. 22:33 Now let's go to jogging place. 22:36 Jogging in place and then we'll add 22:38 the lateral leg swing in a little bit. 22:41 We will jog in place. 22:43 So I hope that this is really helpful because like I said, 22:45 just a short distance, one-half a block, 22:48 just out of that, from one tree to the next tree. 22:50 You know, it'll be a full block 22:51 in next week or the next month. 22:54 Gradually build up your distance. 22:56 And one of the nice things about 22:59 running outside the birds are chirping- 23:01 Oh, wonderful! 23:02 And the Lord really talks to you, I think... 23:04 Oh, He does. Absolutely. ...Of a nature. So go outside. 23:06 If you can't go outside though, do this program. 23:10 It's really fun. All right, now girls we can do 23:12 the lateral leg swings, okay. 23:16 Lift your leg as high as you can. 23:19 Get the arms. 23:25 Good. Now that's so nice. Really, it seems wonderful. 23:28 Like a--it's like a pendulum. It's like a pendulum. Yeah. 23:31 Tic, tac, tic, tac. Okay good. 23:38 Okay, okay and run, run in place. 23:43 Run in place. Good. 23:46 We're almost running, let's run for a few more 23:48 seconds and then what we'll do girls, 23:52 yes we will do some small Petit kicks 23:56 then kick the corner, run back and forth, 23:59 then this will be our running segment. 24:01 Ooh! Okay, is that good? 24:03 All right we did a kick, Petit kicks, 24:06 that's little in French. 24:07 Oh, of course say that's little. 24:09 Petit kicks. Okay, very good. 24:15 And put your arms out, always use your arms. Okay. 24:19 Always use your arms. Get over head. Over head. 24:22 Good. Get the energy level up. Good. 24:26 Okay. To the corners, to the corners of the room. 24:31 Good, corners of the room, good. 24:34 With some great energy, rejoice, 24:37 this is last running in segment. 24:38 We should hear some enthusiasm 24:41 back there, that fall. 24:42 All right. That's right. 24:44 Okay. Good, good, all right. Good girls. 24:51 And then we will go into light jogging in place. 24:53 This is jogging in place. Let's back up. 24:56 And still running, forward, back. 25:03 More louder, uh? That's right. 25:04 More louder, full of energy. Hey, we got second wind. 25:06 That's right. We got a second wind. 25:08 Yeah, we do it again. We found it. All right. 25:14 Okay, let's bring it down as we walk forward. 25:17 Oh, this way... We walk in place. 25:21 We walk forward and we'll begin to have 25:24 a cool down by just walking in place. 25:27 So let's just walk, we'll walk 25:31 and we'll do road tap out initially, 25:35 if I get little bit front of you. 25:39 Okay. I'm gonna tap right, okay, just like that. 25:43 Now not too fast this time, we're gonna bring it down 25:48 and get your hands in deep, dig deep on the other side. 25:53 Good. All right. How does that feel? 25:59 How do you guys feel? Good. 26:00 Was that good or what? Excellent. 26:02 It's good, we could see your house. 26:03 Yeah, that's the way I like to do it. 26:05 I was like, can I actually my car yet, is it over yet? 26:10 And it's almost over, and I'm so glad that you joined us. 26:14 And I hope you can take away something from this program 26:17 that you could use at home. 26:20 Okay, now let's cool it down, just go with the puffy arms, 26:24 little bit of turning. 26:26 Okay, and walk, and walk, 26:29 and we gonna bring it down, walk. 26:32 And like I said every time you cool it down, 26:34 you're still burning calories. 26:36 Let's keep walking. Okay. I'm gonna do little kicks. 26:40 You know, walking we'll do some small kicks, right leg. 26:44 Good. Little kicks. 26:49 I want first to try out they're great fun, may be not. 26:53 They might be. We will tough on that one. 26:56 So kick it out like this. 26:59 I want to encourage you at home to start walking. 27:03 Walking is great exercise and if that's what you do, 27:06 that's where you stop, walking is phenomenal. 27:08 You cannot beat walking. It preserves your joys. 27:11 If, however, you feel that 27:13 running can be your thing start small. 27:15 I want to encourage you that you can do it. 27:17 You can start to let, if you're able to, 27:20 some people get knee pain immediately. 27:22 Stop, don't do it. It's not for you. 27:24 But if you're able to run start small, 27:27 very soon you'll be running who knows 27:29 what distance or what benefit? 27:31 The Lord asks us to preserve our bodies, 27:34 to care our bodies we're the temple of God. 27:36 Exercise just a small piece of that and if we do it safely, 27:40 we'll be blessed, we'll feel better. 27:43 Our bones will be healthy. Our lungs will be healthy. 27:45 Our hearts will be healthy. 27:47 We'll be so healthy in everyway. 27:48 Our minds will be able to comprehend even better, 27:51 the great truth of God and ultimately that's our purpose. 27:54 As everything we do to glorify God. 27:57 So I'm so thankful that you've joined us today. 28:00 And I just pray that you'll continue 28:01 to be in great health. God bless you all. |
Revised 2014-12-17