Body and Spirit

Spinal Health

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, William Brauer, Rick Nunez

Home

Series Code: BAS

Program Code: BAS000099


00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve
00:06 your health. Be sure to consult your physician
00:10 before beginning any exercise program.
00:16 Cholesterol is something as mentioned quite frequently.
00:18 But, it's really misunderstood
00:19 is it a friend or a foe. Stay tune and find out
00:22 next on Body and Spirit.
00:54 Hello, I am Dick Nunez Exercise Physiologist and
00:56 Principle of Miracle Meadows in Mountain State Leadership
00:58 Academy in West Virginia. Welcome to Body and Spirit.
01:02 Today, we are gonna talk about cholesterol,
01:03 lot of people have a misunderstanding
01:05 about cholesterol, I hear the term quite frequently,
01:07 good and bad cholesterol The reality is I feel
01:10 there is no such thing as bad cholesterol.
01:12 If we didn't have any LDL cholesterol,
01:15 which is considered the bad cholesterol,
01:16 I think we've been in big trouble. HDL in the
01:18 other hand is considered the good cholesterol.
01:22 However, out there, there is a lot of misconceptions.
01:23 I remember one time going through a smorgasbord salad
01:27 bar and a couple of ladies were in front of me,
01:28 and one were saying don't eat those olives
01:30 they are very high in cholesterol
01:33 and I thought what should I do?
01:34 Try enlighten them or should I just leave
01:36 them in darkness. Well being Evangelist
01:38 who can Spirit, I decided I would enlighten like them,
01:40 I said excuse me ladies, but olives do not have
01:43 cholesterol, cholesterol is a fat soluble substance
01:46 produced by the liver. In sense olives have
01:48 no liver, obviously they could have no cholesterol.
01:50 Cholesterol is only an animal product.
01:52 The one lady just kind look at me with a stern stare
01:55 and went thank you. There is no appreciation
01:58 for my enlightenment of cholesterol.
02:00 Cholesterol is not an vegetarian food.
02:04 It's simply an animal product our body, however, does
02:06 produce cholesterol. We will talk little bit more
02:08 about that as we get into our program today.
02:11 I believe we are ready to get started
02:12 helping me out today will be Will and Rick,
02:14 who is also my son, they both are students
02:17 the Mountain State Leadership Academy.
02:21 Alright, we are gonna do a workout
02:22 that somewhat designed for people who do have
02:24 high cholesterol and we're just start by
02:26 loosening up little bit by turning
02:30 and we'll turn and turn and reach
02:34 and go up on the toe as you turn and reach
02:36 turn, turn, turn, turn, turn, good, keep going,
02:47 let's go ten more each way 1, 2, 3, 4, 5, 6, 7, 8,
03:08 two more 9 and 10, good. Alright, push your hands
03:16 in the middle press it tightly.
03:20 Now we gonna turn our hands facing out, we're gonna press
03:24 out draw back, press out, and draw back, good.
03:32 Let's keep going and people eat high fat food
03:35 it's a natural response to the body
03:38 to produce low density lipoproteins,
03:41 which then go into the gallbladder, where they are
03:43 converted into bile sauce and bile acids
03:45 and then they act as a soap dispenser
03:47 into the small intestine that's we break down fats.
03:52 So, it's part of our digestive process to produce
03:53 cholesterol, but we don't need to consume
03:55 any cholesterol. There is no recommended
03:58 dietary allowance for cholesterol.
04:00 We produce plenty with on our own.
04:03 Let's do five more and somebody ask what you do
04:06 if you have no gallbladder, whether the body is able to
04:08 adjust from that and the liver takes care of it all.
04:13 Now, we are gonna press down
04:16 press and press, there are certain foods you can eat
04:20 to help lower cholesterol ginseng, garlic, onions,
04:27 brewer's yeast all those have been found
04:30 to be helpful also lessen them and of course if one
04:35 would stop smoking that would help immensely
04:38 although diet per se, it doesn't really change the
04:42 HDL ratio, it does help lower the total cholesterol.
04:49 Okay, let's go up, up, up, and up, up,
05:05 let's go ten more, up, up and up, and up, up, four more
05:24 and two more and squeeze your hands together,
05:31 squeeze hard, squeeze hard, ten more seconds, 1. 2,
05:37 3, 4, 5, 6, 7, 8, 9, 10, good.
05:46 Down to relax, put it stretch back
05:52 should be point to your chest as you stretch.
05:56 Now bring it crossed and pull and reach back again
06:09 and bring it across, good. Alright relax.
06:19 We'll take a stance here, we are gonna put
06:21 the left foot on in front of this
06:23 bend your knee slightly reach out grab and
06:26 hold your wrist and you are gonna act like your sowing
06:29 and pull back, use your own body with your resistance
06:34 wanted 20 of those. People also have a
06:38 misconception that by exercising
06:43 they are gonna lower their total cholesterol level
06:44 and exercise per se is not that effective
06:47 in lowering total cholesterol,
06:49 but will help raise the HDL cholesterol,
06:52 which is on the other end of the metabolic spectrum
06:55 of LDL cholesterol because this is actually taking
06:58 fat deposits and cholesterol out of the arteries
07:00 and taking it out of the body.
07:02 That's why it gets it's reputation as being
07:03 good cholesterol. How many around?
07:06 That's 20, okay and switch sides and
07:11 pull and pull, pull focus on using your upper back
07:18 as you do this for your scapular end
07:21 back out again. Also eating lot of fibers
07:26 been found to be helpful lowering cholesterol
07:30 as we lot of fiber to plant sterols are similar in
07:33 chemical structure to cholesterol
07:35 and when it gets down to large intestine
07:37 and so the cholesterol being reabsorbed to the
07:39 large intestine the plant sterols block that
07:44 and of course high fiber takes fats out
07:45 what we around, good. Okay, let's reach out
07:50 and pull back and out and back out, and back
07:55 think about squeezing the shoulder blades together
07:57 again, pull and pull and pull and pull ten
08:06 more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good.
08:25 Alright, let's put the arm up over the heads,
08:26 stretch your latissimus. It was also found
08:33 through the <8:31> say the people
08:34 with cholesterol levels under a 150
08:37 they haven't found any coronary disease with them
08:39 yet as far as dying with the heart attack.
08:43 Right switch, also we find a typical person
08:46 on a regular American diet will have like a 56 percent
08:48 chance of having cardiovascular disease
08:51 or if they go to an overactive or
08:53 drops down to 39 percent if we become a total vegetarian
08:56 it drops down to 14 percent, chance is still there,
08:59 but much, much less. Alright, relax
09:04 we'll do some shoulder work bring our hands up,
09:07 we are gonna just alternate the press type motion
09:18 and we are gonna do 20 more, it's 1, 2, 3,
09:24 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17,
09:47 18, two more, 19, one more time and 20, good.
09:53 Alright, we are gonna just raise arms out
09:55 to the front and down up and down, up and down
10:01 up and down, up and down up and down, up and down
10:09 up down, ten more up down, up down
10:16 up down, up down, up down, up down,
10:22 five more, up down, up three, up four, last one
10:30 up and down up to the chin and down, up and down,
10:37 up and down, up down, up down, up down,
10:49 up down, up down, ten more up down, up down, up down,
11:02 up down, up down, five more, it's 1, 2, 3, 4,
11:12 and 5, good. Shake it out take a couple of breaths in
11:20 and out, in and out, one more time in and out. Good.
11:30 Stretch your shoulder by bringing one arm across
11:32 and grab behind the elbow. Rick step up just little bit,
11:35 there you go, hold it ten more seconds
11:45 5, 4, 3, 2, 1, okay switch it over.
11:55 Hold it 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9,
12:07 and 10. Alright, just grab palm up,
12:13 let's do some curls, up and down, up and down, good,
12:22 and do 25 of those you find that if you get on a
12:30 high fiber diet starting you have a lot of fresh
12:32 fruits and vegetables you can see great things happen.
12:35 I've seen many people who are taking cholesterol medication
12:39 or getting anywhere and they want to change
12:41 their diet they saw tremendous drop
12:42 in cholesterol. I've seen cholesterol drops
12:45 from 200 points in just two weeks of time period. So,
12:47 you can really reverse around if you just take proper care.
12:51 Where we at around? 17, okay, 18, seven more, 1, 2, 3,
13:00 4, 5, 6, and 7, good switch sides
13:09 and curl, curl of a way down up and up and up, 6, 7,
13:21 8, 9, 10, 11, 12, 13, 14, 15, and ten more
13:35 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good.
13:53 Back to right arm again we are gonna take ours
13:55 and block this way and we are gonna push out
13:58 we are gonna pull it back in,
14:01 so out away from us and back in,
14:04 out away and back in, again we are gonna do 25
14:10 it's 5, 6, 7, 8, 9, 10, hooks us on the triceps
14:23 back the arm it's 12, 13, 14, 15, last ten
14:32 1, 2, 3, 4, push away 5, 6, 7, 8, 9, and 10.
14:49 Alright, other side and push away
14:54 push away here we go good, more 7, 8, 9,
15:08 10, 11, 12, 13, good, 14, 15, ten more 1, 2, 3,
15:24 4, 5, 6, 7, 8, two more, 9, and 10, shake it out.
15:39 let's get some good breaths in into the nose
15:43 and out, in and out, in and out, one more time
15:52 in and out. Alright let's look up to the ceiling
15:57 and back down, up and down, up and down, up down,
16:07 up down, ten more, up 1, and 2, and 3, 4, 5, 6, 7, 8,
16:27 9 and 10 side to side, 3, 4, more 15, 5, 6, 7, 8,
16:47 9, 10, 11, 12, 13, 14, and 15, turn your head this side
17:04 turn back, turn, turn, turn, turn, seven more,
17:13 it's 1 and 2, 3, 4, 5, 6, and 7, good.
17:32 We're gonna on to some squats for leg workout,
17:35 we do squats, it's extremely important
17:36 to have proper form when a cross arms
17:39 cross your chest. In the first movement,
17:41 when we squat is to push our hips back
17:43 we do not want to jerk our knees over
17:46 or feet we want to keep them right over the feet
17:50 not out front at all. When we squat down
17:52 we sit back into the squat
17:54 utilizing the gluteus maximus
17:55 which is your buttocks and also your back of your legs.
17:59 So, when we do some squads,
18:00 we are not gonna go real deep on these,
18:02 but this is a good overall stimulator
18:03 for somebody who has been having cholesterol
18:05 problems, getting strong legs would be very helpful
18:08 in your aerobic and also the energy demand that
18:11 creates upon that will be driving glucose
18:14 into the cells, does helping to stimulate
18:15 the production of more ATP, which is our basic
18:20 fuel source from fatty acids as well.
18:24 Right towards cross and squat down
18:27 and up, pushing hips back keeping the knees over
18:32 the feet and we are gonna do a high reputation count,
18:35 but we are not gonna be doing on the great intensity.
18:39 But even still for somebody you hasn't doing these
18:42 it has a high potential for soreness.
18:45 So you want to be careful, if you need to stop that's fine
18:51 take it your own phase, it's 10 we are gonna
18:54 do 30 more, the chest up, head should be up
19:02 good, hips back. This is one of the best
19:08 metabolic stimulating exercises you can do.
19:12 This takes a lot of air on a hard action and
19:20 it's working the biggest muscle groups of the body.
19:23 That 21, yeah, 22, why I'm not convinced you
19:31 knew for sure, and 5, 6, 7, 28, 29, 30, ten more
19:44 1, 2, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
20:04 Alright, now from standing position we are gonna
20:06 kick the leg back and back and back, back, back, we
20:13 are doing 20, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17,
20:31 18, 19, 20 just go the front up and up and up and up,
20:43 up keep leg straight, up up, up, up, up, ten more,
20:52 1, 2, 3, 4, 5, keep leg Straight 7, 8, 9, 10.
21:06 Other side back, back, back, back, back, back,
21:14 back, back, back, back, 11, 12, 13, 14, 15, 16,
21:29 17, 18, 19, 20, to the front up, up, up, up, up,
21:41 leg straight, and up and up, and up 10 more 1, 2, 3,
21:52 4, 5, 6, 7, 8, 9, 10, hey standing still,
22:03 scute up just a bit I've just giving you
22:05 some little more room, out to the side
22:08 and up and up, up, up, up, up, up, up 9, 10, ten more
22:19 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, switch sides,
22:33 up and up, up, up, up, up, up, up, up, up, ten more,
22:46 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good.
23:01 Now we are gonna step out to side
23:04 and stretch down, rotate over and back over and over
23:11 good keep going switch, switch, ten more each way
23:19 it's 1 and 2, 3, and 4, 5, and 6, 7, and 8,
23:37 two more 9, and 10, good. Alright, let's get couple
23:45 of breaths and out, in and out one more time, in and out.
23:58 Let's step back push the heel over the ground
24:01 push up on the toe and then down
24:04 up down, up down, up down, up down, up down, let's go
24:18 ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good.
24:35 Switch over press, press focus on your calf stretch
24:45 down all the way down, so heel touches each time
24:48 5, 6, 7, 8, 9, 10, ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9,
25:10 and 10, good. Hands behind the back
25:15 contract your abdomen bend over up,
25:18 lay back, contract your abs over up and back contract
25:27 Over, up and back, contract Over, up and back, contract
25:34 Over, up and back, over up and back,
25:48 up and back contract over, up and back keep going
25:57 good ten more, it's 1, flex the abs each time good,
26:06 five more, there is 1, and 2, and 3, 2 more, 4 and 5,
26:26 good. Turn, turn, turn, turn, 10 more each way.
26:43 It's 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good.
27:06 Alright fellows thanks well done.
27:11 Cholesterol doesn't have to terrify you,
27:13 it isn't the bad thing, it's what the body produces
27:15 naturally, it's how God made us. If somebody
27:17 has blood pressure, high blood
27:20 pressure isn't the good thing, but you still
27:21 need blood pressure, you still need glucose,
27:23 although too much glucose isn't good.
27:25 So, if you have cholesterol you have to have that,
27:28 it's part of the metabolic makeup of the body.
27:30 If you have too much cholesterol though it can
27:32 start causing problems. Watch your diet, eat lot
27:35 of fruits and vegetables, cut down on the animal products,
27:38 regular exercise, drink a lot of water
27:41 and get sunshine, sunshine actually converts cholesterol
27:44 into vitamin D and also remember do it for the
27:47 right reason. Philippines 4:13 says,
27:49 I can do all things through Christ, who strengthens me.
27:53 God bless you, keep exercising,
27:54 hope to see you next time.


Home

Revised 2014-12-17