Body and Spirit (New)

Designed For Action

Three Angels Broadcasting Network

Program transcript

Participants: Lyndi Schwartz (Host), Lauren Rittenhouse, Andi Hunsaker

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Series Code: NBAS

Program Code: NBAS000020


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.


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Revised 2014-12-17