Participants: Andi Hunsaker (Host), Lyndi Schwartz, Lauren Rittenhouse
Series Code: NBAS
Program Code: NBAS000024
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Hi, do you know that a hundred and fifty minutes 00:15 a week could save your life? 00:17 Tune in to find out how that can be so. 00:44 Hi, welcome to Body and Spirit Aerobics. 00:48 Do we have a wonderful day planned for you today? 00:50 I am Lyndi Schwartz, physician from Kettering, Ohio. 00:55 And with me today is Lauren Rittenhouse, 00:58 and she is a cellist and part of the famous Rittenhouse family. 01:02 We're so glad you could come, she's from Boston. 01:04 And my then my twin sister, my identical twin sister, 01:07 and she is also from Boston, she is a physician. 01:10 And they both attend the same church. 01:13 And today we are going to have a wonderful program 01:18 called the Heart of the Matter. 01:21 Do you know that one hundred and fifty minutes 01:23 of exercise a week could probably safe your life? 01:27 We are going to discus today, 01:28 how a hundred and fifty minutes of moderate physical activity 01:33 could really safe your life. 01:34 Okay girls, are we ready? 01:35 Well, let's get started. 01:39 We'll start with marching and as we go 01:41 we'll just mention a few things. 01:43 But we want to start with some moderate exercise. 01:46 Moderate exercise is defined as either walking 01:50 about a 15 minutes pace, a running at 12 minute mile, 01:54 or doing what we were doing today. 01:56 One thing that I want to say is, if the exercise that your doing 02:00 is boring you then you need to do something else. 02:04 And make it fun, we'll be using both our arms and our legs today 02:08 as we exercise trying to raise our heart rate. 02:11 Ideally, the best exercise is done outside in the fresh air. 02:16 But if you're unable to go outside or the weather is bad 02:19 or some such thing, doing aerobics 02:21 or the stair stepper or treadmill 02:23 is also an excellent replacement. 02:25 So let's keep marching with our knees a little higher, 02:28 very good, the aim is to get your heart rate up a little bit. 02:34 Be a little bit breathless as you speak, 02:36 sweat and feel a little bit fatigued. 02:39 And if we are feeling those things, 02:41 I know that you are too. 02:42 And we're so happy enjoy yourself as we exercise today. 02:46 Okay, let's step to the right, very good. 02:53 Now let's get our arms involved. 03:00 Very good, lets use both arms, both arms, get that blood going. 03:07 We're warming up, lets do circles backwards. 03:12 Very good, just get your arms going 03:14 back and forth as you move. 03:18 Okay, let's do a walking again. 03:25 Okay, then we'll step to the side. 03:28 Right, left, right, left, get the arms involved, 03:33 arms involved, very good. 03:36 That really raises your heart rate even higher. 03:39 Let's do both arms. 03:43 And then circle them backwards. Very good. 03:48 Let's walk a little bit again. 03:54 Very good, now let's do the side again. 04:00 And get your arms involved. 04:07 Very good, now both arms. 04:13 Okay, let's circle them. 04:21 Okay, now we're going to do something call a V step, 04:24 and that V step we put our arms or legs in same direction, okay. 04:27 Here we go. 04:33 Left, right, left. 04:44 Okay, let's march, now we'll do that V step again, 04:48 remember the arm goes with... start with the left side, 04:51 arm goes out with the leg. 04:52 And we go forward in the march, okay way for the V step, 04:56 here we go to the left. 05:08 Okay, back to our march. 05:12 We'll do the V step one more time 05:13 then we'll take to the top, okay. 05:15 So let's do the V step one more time. 05:17 Here we go, left, left. 05:26 You girls okay back there? Yeah. 05:28 Good, okay let's take from the top, okay. 05:32 Let's start by walking, walk, walk, walk. 05:37 Now we go to the side again step to the side. 05:41 Okay, let's use our arms. 05:50 Both arms, both arms. 05:55 Good job, circle backwards. 06:03 Okay, now we go to V step. 06:07 Good job, enjoy yourself, left arm, the right arm, 06:12 left, right, very good. 06:19 Now lets go to the march, march, very good. 06:27 Now what we're going to do nex is 06:28 we're gonna to our right side and make a lunge. 06:31 So step once and then lunge, okay. 06:35 1, 2, 3, 4 step to the side and lunge together. 06:42 Step to the side and lunge together, 06:45 step to the side and lunge. 06:47 And now let's walk again, 06:48 walk, walk, walk, very good, walk, walk. 06:55 Okay, let's go to right again, 06:58 step to the side and lunge together, 07:00 step to the side and lunge together, 07:04 step to the side and lunge with those muscles. 07:07 Left to the side and lunge. Okay, walk, walk, walk. 07:12 Now we're gonna do the V step again, pay attention. 07:14 We do that V step again, we'll take the left arm out 07:16 then the right and then step back, okay. 07:19 So let's get ready. 07:20 Let's step forward for the left, left, right, left, right. 07:34 Very good. 07:37 Now, we're gonna march, okay, so march. 07:39 At this point if you don't feel like it, 07:41 you can do some jumping jacks. 07:42 We don't like jumping jacks, 07:44 and so we're not gonna do jumping jacks, 07:46 we'll just march instead, okay. 07:48 Let's just keep marching. 07:53 Very good, march, and march with high knees, 07:57 with some energy, put some spirit into it. 08:02 Okay, so we're just walking, 08:05 now we're gonna do some lunging again. 08:07 Here we go with lunging to the right, 08:09 foot and lunge together. 08:12 Step, lunge together, step, lunge together, 08:17 step, lunge together. 08:20 Okay, now, let's march again, let's walk. 08:23 Walk, walk, walk, just keep walking. 08:28 Keep walking. 08:31 Okay, very good. 08:32 The next thing we're going to do is something I call, 08:36 The Lauren Maneuver. 08:38 And I call it that because as we try to practice for this, 08:42 Lauren felt it was a very interesting move. 08:46 Little bit complicated, so I'll show it to you. 08:48 But to, let's just walk little bit, 08:50 but when you walk, place your feet on the floor, 08:53 the four foot, foot, very softly, 08:55 don't want to injure your foot. 08:57 Now, let's do this heel touch, okay. 08:59 Let's work like this. 09:04 Heel, toe, heel center, heel, toe, heel center, 09:08 heel, toe, heel center. 09:10 Now what we're going to do is to start to jump that out. 09:19 Very good. This fun? 09:24 Are you having a good time out there? 09:25 I hope you are. 09:28 You having good time, girls? 09:34 Good, just keep going this, the jumping is really good for you. 09:38 Okay, then we're gonna walk forward with the tap. 09:43 Okay, lets walk forward, left, right foot. 09:48 Very good. 09:53 Just keeping doing that. 09:59 Okay, now we're gonna walk forward with the knee lift okay. 10:02 So 1, 2 lift. 10:07 Lift your knee, lift. 10:13 Left, lift, lift, lift, good. 10:21 Now, we're gonna act like we have a steering wheel 10:22 in our hands, and when that knee comes up 10:25 we're gonna act like there's a steering wheel, okay. 10:26 So, knee lift like the steering wheel. 10:36 Very good. 10:38 Now we're gonna kick and punch, okay. 10:39 Here we go, kick and punch, kick and punch, good, 10:46 you can punch, kick and punch, very good out there, 10:50 I can see you. 10:52 Now we're going forward with the hop this time. 10:54 Hop, stay on the floors if don't want to hop. 10:59 Okay, good hop, good. Very good. 11:08 Now lets just walk in place again. 11:13 And we're gonna do that again. 11:16 We just gonna walk forward initially. 11:19 Okay, lets walk forward first. Forward, tap. 11:29 Now we're gonna do a knee lift. 11:32 Knee lift, knee lift, good, knee lift. 11:39 Acting of a steering wheel, steering wheel, 11:42 steering wheel, steering wheel. 11:46 Then again kick and punch, kick and punch, 11:49 kick, kick and punch, good. 11:56 Now we're gonna do with a hop, next time. 11:57 Next time with a hop, hop, hop. 12:05 Okay, and walk in place, very good, isn't that fun girls? 12:09 Absolutely. Gets your heart rate up, doesn't it? 12:11 It gets your heart rate up, doesn't it? 12:13 Okay, now lets just walk in place, 12:15 softly on your feet, very softly. 12:19 Okay, good, now we're gonna do a little bit jump roping. 12:24 So let's go to jump rope. 12:27 So let's go jump rope, jump rope. 12:32 Okay, that's very good, I want you to turn to the left side. 12:37 Okay, and we'll be ready to do. 12:39 We're gonna punch again with our left arm first. 12:42 So here we go. 12:46 Good job. Punch forward. 12:51 Now let's switch to the right, okay. 12:53 Right, right, right, then we're gonna do 12:57 both of little bit here just think about that. 12:59 We'll do both here soon. 13:01 Now right, left, right, left. Good. 13:07 Okay, now let's jump rope again. 13:13 Jump rope, turn to the right. Right side, okay. 13:19 Run forward to the right. 13:21 Now we gonna punch to the right arm. 13:23 Punch, punch, punch, punch, then punch, punch, punch. 13:29 Punch, punch, punch. Punch, punch, punch, punch. 13:33 Okay, punch, okay. 13:36 Now we're gonna tap again just like we did before. 13:38 Okay, so we're jumping rope. 13:41 Okay, now we'll take it to top again. 13:42 We're gonna walk forward with the tap. 13:45 So walk forward. 13:50 Now, we'll do a knee lift instead. 13:59 Good, steering wheel, steering wheel. 14:06 This time with a kick, kick. 14:14 Good, now with a hop, with a hop. 14:21 Okay, let's walk in place. 14:26 Okay, let's jump rope. 14:29 Okay, let's turn to our left side, 14:32 turn to left side, punch with the left arm, good. 14:37 Right side, right side, both. 14:43 Back to jump rope, turn to right side, run to the right. 14:49 Punch with the right arm, punch, punch, punch, 14:53 left arm, punch, punch, punch, both punch, punch. 15:03 Good job. Okay, lets walk a little bit. 15:09 Okay, now we're gonna to do this with the heel toe, heel center. 15:14 This actually is The Lauren Maneuver. 15:16 Okay, so now we're going to do with the right side first, 15:19 with the heel, toe, heel and touch. 15:21 So heel, toe, heel and touch, heel, toe, heel. Good, good. 15:30 Good, very good. 15:33 Now we'll hop the leg over. Good. Up. 15:39 Lets add your arms. Up 15:47 Good. Okay, let's do our side step. 15:53 Side step, okay, then we're gonna then raise your arm, 16:00 we can call hamstring curls. 16:02 We'll raise our legs up to our gluteal area like this. 16:07 With a little bit of hop. 16:11 Good. Okay, very good. 16:16 Now I want to do this through the ankle, 16:19 touch the heel to the ground. 16:21 Okay, lets start over to the beginning end, 16:24 the side step, side step, good job, good job, 16:28 excellent, very good. 16:31 This cools us down just a little bit, then some walking. 16:35 Right, left, right, right, left, right. 16:38 I am going to call this The Lauren Maneuver 16:40 after Lauren Rittenhouse. 16:42 Okay, so let's do The Lauren Maneuver again, 16:44 we begin with the right side. Here we go. 16:53 And then we add the leg in a little bit. 16:55 Next time here, add the leg. 16:57 Up with the leg, good job, girls, okay. 17:05 Arms. 17:09 Good job, add those arms. 17:12 Okay, then we do the side step again. Side step. 17:19 Then we do the hamstring curls again, 17:20 the ankle to the gluteus with a little bit of hop. 17:25 Touch the heel. 17:29 Okay, I put the on the gluteus 17:30 and then we just walk a little bit. 17:32 Walk, walk, walk. Okay, very good. 17:40 Okay, and then we'll do a maneuver 17:43 that you'll really like, you'll take one leg, 17:45 leave the left leg stationary. 17:47 We'll walk forward with the right leg, front and back, 17:51 and then we'll change the left side. 17:53 Here we go, right, forward. 17:55 And forward and back, and forward and back. 17:58 Just kind of walking it, arms at your waist. 18:06 Okay, now kind of run forward, run forward, good job. 18:15 Let's use our arms up and down. 18:19 Up and down with the arms, vigorous, up and down, 18:22 break a little bit to sweat. 18:25 Now we just gonna to pivot toward the front. 18:27 Pivot to the front, pivot towards the front, 18:30 pivot towards the front, good. 18:33 And now walk again, walk. 18:37 We can do a triple step, let me change to the left side, okay. 18:41 Walk and triple step left side, good girls, excellent, 18:45 good out, there very good. 18:47 Forward, forward and back, forward and back, excellent. 18:52 Now let's kind of run a little bit, run, run. 18:56 Let's get the arms involved. 19:01 Good. 19:07 Very good. 19:12 Now twist to the front a little bit. 19:14 Pivot, pivot, pivot, then walk it front and back, 19:22 and front, back, front, back, front, back, front, back. 19:29 We do a triple step and change again. 19:31 Front and triple step right, right, right, right. 19:39 This one little bit run forward, run, run, good, arms up, 19:46 pump your arms. Good, pump. 19:54 Good. 19:56 Now, we'll pivot, pivot, pivot, good, pivot. 20:04 Okay, now let's walk again front and back. 20:07 Walk, walk, walk, we gonna do one more time on the left side. 20:15 Triple step left, left, left, 20:19 are you keeping up out there with us? 20:21 I hope you are, then we'll run forward. 20:24 Run, run, good, pump your arms, up, up, up, up very good. 20:39 Then we'll pivot, and pivot, pivot, pivot. 20:46 Very good, then let's walk. Okay, just walk. 20:53 And we are just trying to get 20:54 our heart rates down just a little bit. 20:57 Just walk it out, walk, okay. 21:01 Very good, then we begin to bring it down just a little bit. 21:05 Keep walking, keep walking, initially well, let's do this, 21:09 lets step to the side, to the right side. 21:11 Step to the right, step to the right, step to the right. 21:17 Get your arms a little bit involved, good. 21:25 Let me just comment a little bit about that exercise. 21:28 A hundred and fifty minutes of exercise seems like lot. 21:31 It can broken up into 30 minutes segments, five times a week. 21:36 If you want to do vigorous activity, 21:38 The American Heart Association 21:39 recommends doing 70 minutes of vigorous activity. 21:44 Vigorous exercise includes things 21:45 like running at 10 minute mile, or walking at 12 minute mile, 21:49 or doing high intensity aerobics. 21:52 And so those are some examples. 21:53 Also swimming, sometimes we can also go in garden, 21:57 like cutting a tree down, will be vigorous exercise. 22:00 So go ahead and do some of these things. 22:02 And you will find that you are in better health. 22:05 One thing that we know is that as we exercise, 22:09 the blood goes through our blood vessels much better, 22:13 we bring down our lipids, and health is just much better. 22:17 Now, let's take for another peek, 22:18 let's start to walk, walk with high knees let's walk. 22:23 Walk, walk. Okay, now what we're going to do 22:29 is we're gonna cross our leg over, to the left side, 22:32 left leg over the right leg, and do a step that's like this. 22:37 So here we go, left, left, left, you can run if you can, left. 22:48 This is just to the one side, 22:50 we can do a triple step and change. 22:58 Triple step, change. 23:03 Caught off guard. You're caught off guard. 23:05 I caught them off guard, 23:06 that'll keep them on their toes, you know. 23:08 Like the five foolish virgins. Yeah. 23:09 Like the five foolish virgins, okay. Do a few of these. 23:18 We'll do the next step, it will be a triple step. 23:21 Trip and triple step, this way, four times, 23:26 that's three, four and triple step this way, good. 23:31 Let's get our arms involved, 23:33 three, four and triple step this way, four times. 23:42 Triple step. 23:48 Three, four and triple step this way. 23:52 We get both arms this way, good. 23:57 Like four, your four and triple step, 24:00 get your arms really swimming. 24:07 And triple step. 24:12 Three, four and triple step. 24:21 Four and triple step, two times, triple step. 24:26 Back up when you back up. Triple step, two triple step. 24:36 Step and triple step. 24:46 Now we'll do one at a time, so one triple step, 24:49 two and triple step, three and triple step, 24:53 four and triple step, five. You get it. 25:04 Very good. 25:10 Okay, I hope you've enjoyed with us here. 25:14 My heart is beating and I have those things breathlessness, 25:18 increased heart rate, fatigue and sweating. 25:23 So I hope that you also have experienced 25:24 what we've experienced with this workout. 25:27 And this is an example of a moderate exercises. 25:32 And if you're stuck inside, it's something that we can do. 25:35 Okay, let's walk it out, 25:37 we're gonna cool down for a little bit here. 25:40 And one thing I also wanted to mention was, 25:43 when you exercise, stretching after exercise is best. 25:48 You want to stretch a warm muscle, not a cold one. 25:51 And so we're gonna do some things today, 25:53 to help us cool some of these muscles down. 25:56 We'll start with just marching it out slowly. 26:03 Okay, and then we'd go side to side, side to side, 26:07 just back and forth, cooling it down 26:09 because we got very hot doing this. 26:15 One arm at a time now, one arm at a time, 26:18 just let your arms fly. 26:21 Let your arms fly cooling yourself down, very good. 26:27 Then let's go back to marching and left, right, left, right. 26:33 Very important to cool down before you stop all together. 26:36 Don't you sit after vigorous activity or moderate activity. 26:39 Make sure you cool it down every time. 26:43 Okay, let's go to back to as more side to side, 26:45 step, step, one arm out next. 26:49 Just very gentle motions, cooling yourself down. 26:55 Both arms. 27:00 Very good. 27:04 Okay, little bit of marching. 27:10 Okay, just a little bit of marching. 27:12 And that's a very good thing to do just walk in place 27:14 is great exercise to cool you down just to walk in place. 27:21 Just walk in place, walk in place. 27:24 It has been such a great opportunity 27:26 that we have had to exercise with you today. 27:30 As you can see I am breathless, 27:31 I am sweaty, my heart is racing, I hope your heart is racing. 27:36 And I hope you've enjoyed this exercise today. 27:39 And I want to leave you with the text 27:40 of one of my favorite that I've actually memorized. 27:43 "He giveth power to the faint, 27:45 and to them that have no might He increases strength. 27:49 Even you shall faint and go weary, 27:51 and young men shall utterly fall. 27:53 But those who wait upon the Lord shall renew their strength, 27:57 they shall mount up with wings like eagles, 28:00 they shall run and not be weary, imagine that, 28:03 and they shall walk, and shall not faint." 28:06 May God bless you, as you continue 28:09 to improve your health, day by day. 28:11 Ladies, let's continue to cool it down. |
Revised 2014-12-17