Participants: Rick Nunez, Dick Nunez, Andrew Hard
Series Code: BASA
Program Code: BASA000032
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00:04 The following program is designed to demonstrate
00:05 simple workouts that you can use 00:06 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Cholesterol, what is it? Is it a friend or foe? 00:17 Is there really such a thing as good or bad 00:19 cholesterol and how does it effect us when it comes 00:22 to exercise? Find out the facts next on 00:25 Body and Spirit Aerobics. 00:55 Hello, I am Dick Nunez, Wellness Director at the 00:57 Black Hills Health and Education Center. 00:59 Welcome to Body and Spirit aerobics. 01:01 Today we're going to be talking about a topic 01:04 that's somewhat controversial, 01:05 it's cholesterol. People often say, 01:07 well my bad cholesterol isn't very good. My good 01:10 cholesterol, well that's bad. 01:12 So, what does that all mean? 01:14 In fact people are really messed up when it comes 01:16 to cholesterol. I remember going out to dinner 01:18 one time through a Smorgasbord and there was 01:21 a lady in front of me and another lady was with her 01:23 and she said oh, don't get those olives they're high 01:25 in cholesterol, and she goes really, I didn't know 01:27 they had cholesterol and the other lady being quite 01:29 the expert said oh yes, they're very high in 01:31 cholesterol. Well cholesterol, is a fat 01:33 soluble substance synthesized by the liver. 01:35 Now obviously olives have no liver so they have no 01:37 cholesterol. So, I didn't know what to do. 01:40 I didn't know if I should leave them in darkness 01:41 or try to evangelize them. So, I tried to evangelize 01:44 them and said excuse me ladies, but olives really 01:46 don't contain cholesterol. They are high in fat, 01:48 which will stimulates production of cholesterol, 01:50 but they themselves have none. Thank you. 01:53 It was all I got, But they didn't even appreciate 01:55 my insight. But, that just shows a typical scenario 01:59 of what we think about cholesterol, we really 02:01 don't know what it is. So, I think we are ready to 02:04 get started helping me out today will be Andrew Hart, 02:07 and my son Rick, so lets get ready to have a good 02:09 workout. We just start with some arms circles. 02:14 Up around and now lets go the other way, 02:26 up and around, up and around, good and up 02:31 and up and up and up, five more times one, 02:37 two three four, five. Okay. 02:45 Left foot in front of you, grab your right wrist with 02:48 your left hand, pull back, reach out, pull, and reach, 02:54 pull and reach, pull and reach, pull and reach, 02:58 four, five, six, seven, eight, nine, ten. Ten more, 03:11 one, two, three, four, five, six, seven, eight, 03:24 nine, and ten, switch around. 03:29 And grab and pull, and pull, pull, pull, 03:36 four, five, six, seven, eight, nine; ten more, 03:46 one, two, three, four, five, six, seven, 03:57 eight, nine and ten. Good job. Alright let's 04:03 warm up for aerobics. Let's put our left foot 04:05 out, lift the toe up, push down, up and down, 04:11 up and down, doing this to warm up the front 04:15 of the shin to avoid any shin flints. 04:21 There's eight, nine, ten more, one, two, three, 04:29 four, five, six, seven, eight, nine and ten. 04:40 Switch over and up and up and up and up, five, six, 04:50 seven, eight, nine, ten more, one, two, three, 05:00 four, five, six, seven, eight, nine and ten. 05:08 Now we're gonna press the toe up and push and push 05:13 and three, four, five, six, seven, eight, nine, 05:23 ten. One, two, three, four, five, six, seven, eight, 05:35 nine and ten. Switch it around and push and push, 05:41 three, four, five, six, seven, eight, nine, 05:50 ten more, one, two, three, four, five, six, seven, 06:00 eight, nine and ten. Good. We will start our 06:05 aerobic part by just doing some sides steps and start 06:09 very easy, just to get the muscles loosened up. 06:12 And we will get more intensity here 06:13 in just a few moments. 06:22 Whenever we eat fatty food, 06:24 it's essential that we have a chemical component 06:27 to break that down. If you went to wash 06:30 your frying pan, that was full of oil with just 06:32 water, you wouldn't get very far. So, you have 06:36 to have detergent to cleanse that. That's what 06:40 cholesterol is. Cholesterol is produced by the liver. 06:43 It goes to the gallbladder. It's converted into bile 06:46 salts and bile acids and then it's like a soap 06:49 dispenser, lead back, here it comes. 06:52 Lets make our steps bigger now. 06:59 The two main components are made up of high 07:02 density life of proteins and low density life of 07:04 proteins. The LDL is what's produced 07:09 to help the digestion and simulation of fats, 07:14 so even though it has the tab bad cholesterol 07:18 that will be hard press to think they would be 07:22 healthy for us to have no LDL cholesterol 07:24 in our body. I think we need to have 07:26 a certain amount of it. 07:31 Okay, and shorten it up. 07:32 Good. Bigger steps, and shorten it up. 08:08 Dave, pick up the pace a little bit. 08:11 And HDL cholesterol is a cholesterol that's 08:14 somewhat on the other end of the metabolic spectrum. 08:17 It's the one that's taken out of the system, 08:19 the fats and the excess cholesterol, so that's 08:22 where it gets the tag, think cholesterol. 08:25 The Framingham study has shown that 08:28 any cholesterol level under 150 regardless 08:30 of the HDL, LDL ratio. Nobody has died 08:34 of coronary heart disease yet. Okay, 08:38 big steps now, big steps. Good. 08:51 Okay, and shoulder back down. Now lower exercise 08:56 is not lower total cholesterol. It has 08:58 been associated with raising HDL cholesterol, 09:03 or diet on the other hand, although it has 09:05 very little affect on HDL cholesterol, drops your 09:08 total cholesterol level. Okay, pick up the pace. 09:21 Good. Quick feet. Like my baseball coach used 09:28 to tell me, quick feet, quick feet, 09:30 quick feet. Okay. Straight it out. 09:47 Okay, I think it's time to change up the pace 09:49 here now. Okay, fellows I like some jumping jacks. 09:52 Ready, go. Good job. Excellent. We're gonna 09:59 go for one minute. Good. Now if these are too hard 10:13 for you, then I would suggest you continue 10:16 doing the side steps like we were doing 10:19 until you can get to a point, where you can 10:20 do this exercise. To some this can be a 10:23 little uncomfortable especially if they have 10:27 some arthritic joints. It might be next 10:30 to impossible. We try and make programs 10:34 to take care of all people. Good, keep going. 10:44 Well, I'll make sure that we help these young men 10:46 have good HDL cholesterol levels. 10:52 Okay, step it out. 50 more seconds, 40 seconds, 11:22 30 seconds, and 20. Pick it up. 50 more seconds 12:04 there, and 40, and 30, 25, and 20, 15, and ten, 12:43 nine, eight, seven, six, five, four, three, 12:50 two, one. Good, slow it down. So, if we think 12:57 of cholesterol as detergent for the body. 12:59 Can help us understand what it is, and often times 13:04 what happens is people go from a high fat diet 13:07 to a no fat diet and they switch back. Cholesterol 13:11 doesn't go down automatically. 13:13 So cholesterol is going to the gallbladder and 13:15 waiting to convert in bile salts and bile acids, 13:18 but it isn't needed. So, what happens is that 13:21 cholesterol starts to calcify and it forms 13:24 stones. So, when the person goes back 13:26 to eating high fat food they, oh, got a pain 13:31 right in my right side of my abdomen. I wonder 13:34 what that could be other than having gallstones. 13:42 Ten more seconds here. Okay, now we started 13:52 jumping jacks and go. 50 seconds and 40, get down 14:14 fellows, 30 seconds and 25. Good. We're looking 14:29 great. 20. 15, and ten, nine, eight, seven, six, 14:46 five, four, three, two, one. Side to side. 14:58 This will allow the heart to keep going and blood 15:00 to keep circulating, that's a little less 15:03 intensive then what they just finished doing. 15:15 Okay, lets stride it out. Big step. Good, good, 15:21 big step. When one eats a lot of things like fresh 15:28 fruit, which have a lot of fiber, it helps push out 15:33 excess fats and cholesterol out of the intestine. 15:37 Cholesterol has the ability to be reabsorbed back 15:39 to the large intestine. The plant sterols 15:43 which are similar in chemical structure 15:45 to cholesterol will block that re-absorption and 15:48 carry it right out. So, that is why having 15:54 a nice vegetarian type plant-based diet will help 15:59 lower the cholesterol. Shorten it up. Also we 16:03 find it's getting out in the sunshine, will convert 16:07 cholesterol to Vitamin D. And that certainly is a 16:10 healthy thing to do. So, getting regular sunshine 16:13 will be very effective in helping you lower total 16:15 cholesterol. It's unusual to see 70 to a 100 point 16:23 drop within a two week time period and 150 point 16:27 drop in three weeks time period, so incredible 16:30 things happen with a healthy diet. Big steps 16:37 now. Okay, and small steps. Good. We got 16:59 one more minute here. Big steps. 17:18 And small steps. And down to 20. Big steps. 17:51 Okay. We'll start jumping rope. Now if you can't 17:55 get off the ground. You can still do a modified 17:58 version of this by just keep your feet planted 18:00 and just roping down the toes, and as you get 18:02 better, you start coming up and down. 18:17 35 seconds. 30 seconds. 20 seconds. 15. ten, three, 18:50 two, one. Step it out. We are coming towards 19:06 the end. But we are not there yet. 19:10 Twenty five more seconds. Twenty. Fifteen. Ten. 19:49 Three, two, one. Give me one set of ski jumps, 19:53 side to side. Go. Good job, good job. And go for 20:01 one minute here. Fifty seconds. Forty five, 20:12 and forty. And thirty five. And thirty. Good, 20:27 good, good. And twenty. And ten, nine, eight, 20:45 seven, six, five, four, three, two, one. Step 20:52 it out. Pulse rate should be clipping along now. 21:05 Fats being metabolized, we just feel those HDL 21:08 cholesterols being released. 21:22 Good. Twenty five. Fifteen. Ten, nine, eight, 21:45 seven, six, five, four, three, two, one. Side 21:52 and side. Big steps. Way out. Way out. Way out. 22:12 Step, step, left, right, left, right, left, right, 22:19 left, right, left, right, left, right, left, right, 22:26 left, right, left, right, left, right, left. 22:32 Twenty seconds. Fifteen. Ten, nine, eight, seven, 22:45 six, five, four, three, two, one. Slow it down. 22:53 Good. Slow it down. This is the favorite part of the 23:00 workout everybody likes. Cool down time. 23:03 So this is the part, where our heart starts 23:06 to slow down and let our muscles be part of that 23:08 action. Instead of you stopping abruptly, 23:11 which can put a stress on the heart. We want 23:13 to slow it down gradually. But the legs you use 23:18 to help that circulation. A lot of good breaths 23:23 in through nose, out through the mouth. 23:28 A lot of oxygen in there. Good. We are going to go 23:39 for about one more minute, finished the cool 23:42 down phase. Slowing it down. Slowing it down nice 23:46 and relaxed. Nice gentle move. Good, fellows 23:51 good. Fifty more seconds. And forty. Thirty five. 24:22 And thirty. Twenty five. And twenty. Eight, seven, 24:46 six, five, four, three, two, one. Let's step 24:54 out to the side, and just stretch. You guys 24:58 earned it, you did good. Ten more seconds. One, 25:05 two, three, four, five, six, seven, eight, nine, ten. 25:13 Shift over. And hold that. One, two, three, four, 25:23 five, six, seven, eight, nine, ten. Good job. 25:31 Press the heel to the ground. Stretch your calf. 25:37 Hold that. Ten more seconds. One, two, three, 25:43 four, five, six, seven, eight, nine, ten. Switch, 25:53 put your heel to the ground. And hold that. 26:03 And one, two, three, four, five, six, seven, eight, 26:11 nine, ten. Good job. Okay, let's just end up 26:15 with some trunk turns. Just to finish that 26:18 relaxation. Let's go, five more each way. 26:32 Here is one, two, three, four and five. Good. 26:46 Alright. Thanks a lot fellows. 26:50 There is no magic answer to lowering your 26:52 cholesterol. The fact of the matter is there is no 26:55 recommended dietary allowance for cholesterol. 26:57 You don't need to eat any. So when you eat 26:59 lot of fat, that's going to stimulate production, 27:02 but as well. If you're not putting cholesterol in 27:04 your body then you're going to be lowering your 27:06 cholesterol automatically. Also we find that some 27:09 foods if they're taken in their natural state such 27:12 as nuts are very good for you. Where if they're 27:14 processed and dry roasted, then they are not 27:16 so good. We want to eat our food as natural state 27:19 as God has prepared it for us. And if claim his 27:21 promises and do you things for his glory, 27:23 we'll see great things happen. Not only to our 27:26 cholesterol level but our entire life. It's my hope 27:29 that everybody here will take the hint. And have a 27:31 healthy diet and get in a good regular exercise 27:34 program. 'Cause that will certainly help you as well. 27:36 But remember you do it for the right reason. 27:38 Don't do it yourself. But do it to glorify God. 27:41 Glorify God with your body and claim your 27:43 promise of Philippians 4:13, I can do all things 27:46 through Christ, who strengthens me. 27:48 God bless you and I look forward 27:50 to seeing you again. |
Revised 2014-12-17