Participants: Casio Jones (Host), Ben Burkhamer
Series Code: AFL
Program Code: AFL000007
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00:30 Hello my name is Casio Jones.
00:32 You are watching Action 4 Life. 00:34 I really hope you are ready 00:35 for special program today. 00:37 We have some exciting exercises, 00:38 some are simple, 00:39 but very affective, but first 00:41 I want you to check out this story we did. 00:43 It was a unique story we did at a fire station and 00:46 talking about hypertension. 00:47 Some of you might home may have it and you might find 00:49 some useful tips here, or maybe somebody at home. 00:52 This is a great time now to do your warm-up. 00:54 Do some full body movement and get ready for 00:56 a good workout when we come back. 00:58 Let's check this out! 01:30 We are here in the West Frankfort fire station. 01:33 We have with us Lieutenant Lemon, 01:35 and we have fire fighter Web. 01:37 We are talking about hypertension. 01:39 We are here in an ambulance, Lieutenant Lemon please 01:44 tell me if you have ever experienced picking up calls or 01:48 receiving calls for hypertension on a regular basis? 01:52 Yeah, we make almost 1500 calls a year. 01:55 A lot of them are related to that and I can tell you 01:58 it doesn't matter if you are big or small, everybody 02:02 suffers from it. 02:03 Typically it is the inactive people. 02:07 Like you said if people aren't moving a lot. 02:10 So being active pays off? 02:13 Especially with hypertension! 02:15 Hypertension is a disease that's one of the top diseases 02:19 we suffer in this country, it's a disease that people are 02:22 not aware they might have it, correct? 02:23 Yeah, but people that are active and are actively taking 02:27 care of themselves, you don't see them in here very often. 02:29 The people who don't take care of themselves or neglect 02:32 check their blood pressure, or manage it, 02:35 they are in this thing quite a lot. 02:37 So it is a payoff, if I move and I'm active, less chances 02:40 I'm going to see inside of an ambulance. 02:42 Yes that is true. 02:43 So those of you who are at home, tomorrow I'm going 02:47 to be more active Casio, what should I do? 02:49 Well the first thing to check with your physician and 02:52 asked them am I okay, in my condition, 02:55 that I could start being physio active? 02:57 Hopefully he will say yes, because what you don't 03:00 want to do is to start an exercise program and your 03:04 blood pressures way out of range and 03:06 you find yourself in this situation. 03:08 We don't want that. 03:10 Now you are saying something about ranges, 03:12 What was that were saying? 03:18 We were trying to determine, because everybody has a 03:20 different blood pressure, we were taught 140/80 is normal. 03:23 Nowadays it seems like the standard the bottom number is 03:26 moving lower, so my question is what is hypertension? 03:31 Hypertension you will find is a restriction of blood 03:36 flow through your vessels. 03:38 What happens is as a plaque builds up on the inside, 03:41 you have this pressure. 03:43 It is like squeezing a hose, you know what I mean, 03:45 when you squeeze the hose? 03:46 You put your thumb on the hose and create 03:47 all this pressure. 03:48 That is taking place inside the body. 03:49 So what you are saying is the lower number, 03:51 according to America's College sports of medicine, 03:53 if you have a 90, we consider that borderline hypertension. 03:58 Or mild hypertension, so really if it mild or borderline, 04:02 you have hypertension. 04:04 So the goal is to be lower. 04:06 I've gotcha, it makes sense. 04:08 Yes, and you know aerobic exercises actually 04:10 shows more benefits then resistant training 04:13 for reducing blood pressure. 04:14 Oh, I did know that. 04:16 So make sure you do some walking or some type of moving, 04:19 that is motion in the rest of your body that your heart 04:22 can get a good amount of intensity. 04:26 So Lieutenant Lemon, thank you so much for 04:29 allowing us to be here. Thank you for being here. 04:31 You have been a good guinea pig fire fighter Web. 04:33 But one more thing, if you don't have access to a blood 04:37 cuff, or you have a medical person in your family. 04:40 You could also come by the fire station, correct? 04:42 The public is welcome to stop by and we will take a couple 04:45 minutes to take your blood pressure, it is no problem. 04:48 And that is something you offer in any county, 04:52 in any city, correct? 04:53 At fire stations! Yeah! 04:55 Yes you can come in. 04:56 So check out your nearest fire station and tell those guys 04:58 thank you for being there for us and supporting us. 05:01 Why you are there, check your blood pressure out. 05:03 Thank you so much! Thank you! 05:04 Now I really hope you found that information very useful. 05:07 You have got to understand 05:09 that hypertension is a disease 05:11 that doesn't give us 05:12 any major signals. 05:14 So if you are out of shape, and you know if you are out 05:17 of shape, you know if you haven't done anything. 05:19 Definitely check with your physician, and definitely 05:21 check your blood pressure from time to time. 05:23 Alright with me today I have a good friend of mine named 05:26 Ben, and Ben is what you call, I just love Ben 05:31 Ben is actually a police officer and also are a part-time EMT? 05:39 I got might EMT license with the firefighters 05:43 in Zeigler Illinois. 05:44 Awesome, so as we were talking about hypertension, 05:47 have you experienced that in real life? 05:50 We are smaller department and we average probably, 05:53 about 300 calls a year and out of those 300 calls, 05:56 about 80% are medical. 05:58 And of those medical calls I would say maybe 1/3 06:01 probably are hypertension. 06:03 So in your own professional experience, if I am active 06:06 there is less chance that I am going to see you? 06:09 Correct! Okay gotcha! Enough said. 06:11 And to get back to our workout today, remember you did our 06:15 warm up during our segment and we did our warm up as well. 06:19 We are going to go right into our workout. 06:21 Our first exercise I am going to demonstrate today 06:22 is called a Pedal Thrust. 06:24 We're going to work our hamstrings and our glutes. 06:26 Are you ready to get started? 06:28 Let me get the mat over here so people at home can 06:31 watch as we are demonstrating how to do this. 06:33 Go ahead and lay down. 06:34 You want me to lay on that? 06:35 Yes I want you to lay on it. 06:36 Put your head here your feet down there. 06:40 It doesn't matter who you are, this is an exercise 06:43 if you are male or female it is a very good exercise. 06:45 You have your back flat against the mat, head it is in 06:48 a neutral position and you can bring your feet 06:50 a little closer together. 06:52 I want you to squeeze your glutes. 06:54 Squeezing your glutes can help position your pelvic and 06:57 help you to get your back nice and flat against the mat. 06:59 Great, that's a nice little trick. 07:00 What were going to do with is, this is a nice book, 07:03 a plug for 3ABN magazine. 07:05 We are going to stick the magazine between your knees 07:08 and squeeze. 07:09 What this is going to do, you can use a magazine, 07:11 or a thin book in between your knees by squeezing an 07:14 holding in the book. 07:15 It is going to activate and fire your inner thigh muscles. 07:19 I want you to lift your glutes off the ground and raise 07:23 yourself up, and drop back down. 07:24 That is it, raise it back up again, and back down. 07:28 Now this is working his hamstrings, this is working his 07:32 glutes, his lower back and his abdominal are all coming 07:36 together to work with this exercise. 07:37 How are you feeling? I feel it! 07:39 Okay back down. 07:40 Let me get myself into position. 07:42 I'm going to do them with you. 07:45 Let's knock out 20 together. 07:49 Squeeze up on one, and back down. 07:52 2, 3, 4, 07:59 I'm loosing my book. 08:01 You have to squeeze your legs tighter. 08:03 If you need to go ahead and adjust it. 08:07 8, 9, 10, now some of you at home 08:14 say that looks easy, but I want to be honest with you, 08:16 you actually feel this. 08:18 This is working your hamstrings, your glutes. 08:20 Are you feeling these Ben? Yeah it is burning a little. 08:22 Exactly, that is what it's going to feel especially 08:24 when you get in the range of the 15 or 20 mark. 08:26 You are really going to start feeling these. 08:28 We are at 17. 08:29 I know I got you brother. 08:33 18, 19, and 20, excellent. 08:35 Good job and come on up. 08:37 Let's get our mats out of the way. 08:40 Once again we do something in our program 08:42 we do something called an Active Rest. 08:44 We find something to get our heart stimulate. 08:46 So we are going to make this program a full body, 08:48 complete condition workout. 08:50 Is that fine with you? 08:51 So what we are going today is we're going to jog in place. 08:53 Alright here we go! 08:54 we are just going to jog in place. 08:55 Now just think when you are jogging or doing any type 09:01 of aerobic exercises, you want to find 09:02 yourself slightly winded. 09:03 We are going to do ours only for like 30 seconds, 09:07 and we have about 20 more seconds to go. 09:09 The concept is to get the blood flowing and 09:12 things moving through. 09:13 Do you want a high step or do you. 09:15 I'm actually jogging I don't know what you're doing. 09:16 I'm jogging. 09:17 I'm lifting my knees up as if I'm jogging, 09:19 but I'm not moving, just jogging in place. 09:21 You don't get anywhere like this! 09:23 No we don't get anywhere like this. 09:24 You look straight ahead and realized it hasn't moved. 09:27 That's okay don't get discouraged you are right there. 09:31 Alright, excellent, good job! 09:32 Let's go to our next exercise. 09:34 We are going to go over to our door and use 09:36 our resistant bands. 09:37 This is an exercise that I like to call them the skis. 09:41 So grab that. 09:42 So imagine you are in a skiing position, right here 09:46 and slightly bend, like you're sitting down. 09:51 Chest straight, back straight, arms straight overhead. 09:56 He is going to bring his arms straight down to his side, 10:00 right back here. 10:02 Good, perfect. 10:03 Now back up again and bring them back down again. 10:06 Now Ben, I want you to bring your chest a little 10:08 closer to the ground, right there, perfect. 10:13 Now stay in that position, arms up and bring them 10:15 back down again. 10:16 Wonderful, and this is working his back muscles. 10:20 Keep your arms straight and go straight down. 10:23 He is also working his abdominal muscles. 10:26 As he is staying in this position, 10:28 a somewhat squat position, his hamstrings are firing, 10:31 his quads are firing. 10:32 Are you feeling them all back there? 10:33 Yeah! You can see his head he is in a neutral position. 10:36 He is not bending at the back, he's keeping his body 10:38 in a nice straight position. 10:39 Alright give me 15. 10:42 13, and you want my arms to come up slow? 10:46 Whenever you use the resistant device, you want to not 10:50 let it control you, you are always in control. 10:53 That helps prevent injuries. 10:54 Let's go back toward jogging in place, here we go! 10:56 30 seconds, are you ready? 10:58 Yep, ready to go! 11:01 Hey were you ever in the military? 11:03 Never put my dad was in the military. 11:05 So you remember hearing them telling they used to 11:07 wake up go marching 11:08 We were near base so we could hear them 11:10 marching down the street. 11:11 I have a lot of respect for the military guys. 11:13 One thing is they are always in shape right? 11:15 Yeah always in shape. 11:16 That is the thing, we are soldiers for the Lord and we 11:18 should definitely find ways to get ourselves in shape so we 11:21 can be effective soldiers to complete God's mission. 11:24 Isn't that important? Yes it is. 11:25 Alright we have four more seconds. 11:26 Excellent, good job! 11:29 Are you ready to work some upper body? Sure! 11:33 The upper body arms? Yeah! 11:36 Hey being a firemen, you get to climb those ladders right? 11:39 Yeah normally but I'm a lieutenant so I don't have to. 11:42 Normally you don't work. 11:43 Well sometimes yeah. 11:44 You tell people what to do. Sometimes! 11:46 Do you remember those days you had to climb a ladder? Yeah! 11:49 Well balance is definitely something you had to do 11:52 climbing ladders. 11:53 With that pack on your back you want to have some balance. 11:57 We are going to do a one legged bicep alternate curl. 12:01 Hang on and let me demonstrate again. 12:03 We want everybody at home to see this. 12:06 We are going to stand on one leg. 12:07 Neto come in here so people can see this. 12:09 You're going to stand on one leg and he is bouncing around 12:14 because this is difficult to stand on one leg. 12:15 If you find it is hard you can put your toe down and 12:18 don't put a lot of weight on it. 12:20 You want to place the emphasis on his left leg. 12:25 Your body is nice and straight and we are going to alternate 12:27 curls, elbows to the side and rotate palms away from you. 12:29 Were going to do a curl one arm at a time. 12:32 Come all the way up and alternate. 12:35 Wait for it to come all the way down and when it is down, 12:38 the other one goes up. 12:40 So you can say I'm going to wait for it to come back home, 12:42 come back home and now you do to the other in arm. 12:45 And were going to do, basically, only 10 each arm. 12:50 How are you feeling? It feels good! 12:54 It is my turn move over. 12:57 Alright let's start with our left leg on the ground, 13:00 let's curl them up. 13:01 1, 2, 3, 4, 13:09 5, 6, 7, 8, 13:17 9, keep your body straight and 10. 13:21 Go ahead and switch legs. 13:23 We are going to stand on our right leg. 13:24 Alright 1, 2, 3, 13:30 4, 5, 6, 7, 13:38 8, 9, and 10. Excellent! 13:46 Let's go back to active rest brother. 13:48 Now I want you to do your knees high and I am going to 13:52 show you a modification at home. 13:53 Just stepping, if it's too hard to get your legs that high, 13:58 just step them out. 14:03 Move your arms in a natural motion like you are jogging. 14:05 This will give you upper body movement and will still 14:08 be challenging for your heart and get your blood 14:10 flowing through your whole body. 14:13 Still high steps? You're done! 14:15 Okay the next exercise we are going to do in this set, 14:19 is we are going to workout abdominals and we will use 14:23 the Physio Ball. 14:24 Let's get the mat over here and you bring your ball Ben. 14:28 Let's get you into position. 14:30 I want your head there and feet down there. 14:32 I don't need a book this time do I? 14:37 No actually what you are going to do is grab the ball 14:40 with your legs. 14:42 You have to get a good grip by either squeezing your 14:45 heels into the ball. 14:47 If the ball is too big you can grab on the outside 14:49 and squeeze that way. 14:50 What we are going to do is use the ball as our resistance. 14:53 We are going to bring our knees into our chest. 14:55 You can put your hands down. 14:57 Once again squeeze your glutes and that will help get 15:00 your back in a nice position. 15:01 Your head is resting. 15:03 Bring your knees in, here we go. 15:04 There is one, that is how simple it is. 15:06 Bring it back up again, 2. 15:07 Now, you notice how the Ben is resting his ball back 15:11 on the ground, which is okay. 15:12 If that is what you need to do. 15:13 To make it a little bit more challenging, 15:14 don't touch the ball on the ground. 15:17 Alright ready? There's 1, don't touch, 15:19 there's 2, what that is doing is placing a lot of stress 15:22 all those abdominals. 15:24 The abdominal has to stabilize and the deceleration of 15:25 his legs is coming down. 15:26 That means the old babies are working, they don't 15:28 get a chance to rest, they are constantly firing. 15:30 Are you feeling those? I let it down when you were talking. 15:33 Yeah I noticed that. Here I go! 15:37 Are you ready to have some fun brother? 15:39 Let's do it. 15:41 Let's knock out 15. 15! 15 sounds good to me too! 15:48 1, 2, 3, 4, 15:56 5, 6, 7, 8, 16:03 9, 10, five more. 16:08 1, 2, 3, 16:13 4, the last one, and 5. 16:15 Excellent, good job! 16:17 This is a cool looking device, the Physio Ball. 16:20 There is so many things you can do with them. 16:24 I suggest that people learn the exercises 16:27 and continue to have fun. 16:30 Are you ready to jog in place? Ready! 16:42 I'm starting to get winded now! 16:44 Ben, that's what it's all about brother. 16:45 I like that, that's the thing, you look at these 16:48 exercises and say wow, this is simple. 16:50 If you are at that level that this is a little too 16:53 simple for you, you can always take a higher vantage 16:56 point, because it is always challenging. 16:57 Is always good to mix up your workout with some high 17:00 tense, some moderate tense. 17:04 Good job, 30 seconds. 17:06 Good job, get some water! 17:11 Like I always said before, hydrate yourself. 17:13 Water is what your body needs, if your body 17:16 asks for it, give it to it. 17:17 The rule of thumb is you can drink an ounce of water 17:25 for every 10 pounds of body weight. 17:27 So if somebody is 150 pounds, they want to drink 15 ounces 17:30 of water an hour to two hours before they do a workout. 17:34 And sip some water in between. 17:35 If you have any questions, and you say hey Casio, 17:39 I had this situation, or have that and want to learn more 17:44 about this product or what you guys are doing. 17:46 Go ahead and send us an e-mail at: 18:02 Are you ready to get going again brother? 18:04 Let's do it! 18:05 Let's grab our mats and get them in position. 18:08 Let's turn them this way. 18:12 Once again lay on your back, head down there. 18:14 You want my head down there, no of your feet, I said that. 18:17 We'll just switch it up. 18:19 I'm glad you are paying attention. 18:21 Put your knees together, now please keep the book in one 18:24 place, and you will find this very hard because you are not 18:28 focusing on lifting your glutes up off the ground. 18:30 You are not maintaining the contractions so squeeze that 18:33 knee, that is why the book is there to have that visual 18:36 contact with what is going on between your knees. 18:38 Squeeze them together and that's going to fire those 18:40 inner thigh muscles. 18:41 We get more bang out of this exercise. 18:42 Here you go. 18:47 Let's knock out 20 1, 2, 3, 18:54 4, 5, 6, 18:59 7, 8, 9, 19:05 10 and 1, 2, 19:11 3, 4, 5, 19:18 6, 7, 8, 9, 19:24 and 10. Excellent, good job! 19:26 Let's go, jog in place brother. 19:31 Are you ready? I'm ready! 19:33 Let's go 30 seconds, let's knock it out. 19:38 You know when you are jogging in place and you have some 19:42 Windows to look outside, imagine yourself running in the 19:47 Woods and having a good time. 19:49 Or are watching the show! Or watching the show. 19:51 But watch the show and realize that you are 19:54 having a good time. 19:55 But I want you to have a good time. 19:57 You better be having a good time. 20:05 Good job, now let's go to the back and work 20:07 on those skis again. 20:08 Have you ever went skiing before? 20:10 No I'm clumsy on my own skis. 20:12 That's scary, that's scary. 20:14 Well getting your slightly squatting position. 20:17 Arms out there in front of you. 20:19 Have a straight back in the arms in front of you here. 20:22 Set your glutes down a little more, right they are perfect. 20:26 Head in a neutral position. 20:27 From here you are going to put your arms straight down. 20:28 Okay go get them. 20:30 Good comeback up. 20:31 You can bring your chest closer to the ground more. 20:33 There you go, that's perfect. 20:35 Let your arms come up a little higher. 20:36 Perfect come on down, arms of higher, higher, higher. 20:41 You see that full range of motion right there? 20:43 People that is a complete angle and the one we want to 20:45 shoot for, right there. 20:46 Full range of motion, let that lats work. 20:51 Do you want to stop at 12? 20:53 Yeah 15 or whatever we did last time. 20:56 Let's do 15. 20:57 I guess I had a little mercy on him, I will apologize. 21:02 So is what you are telling me is that I am making this 21:05 too easy for you Ben? 21:06 Oh no, no, no, we're had a good workout. 21:12 Now once again his abdominals are firing, his low back, 21:16 his glutes, quadriceps, are all involved in this exercise. 21:21 How are you feeling? I feel good. 21:23 I lost count. 21:24 What number are we on? Alright gives me one more. 21:28 Beautiful, that's a good job. 21:30 Let's go back to our active rest again. 21:34 30 seconds, high knees. 21:35 Jump in place, ready, go. 21:37 Now once again I am going to do a low intensity. 21:40 Move your arms back and forth. 21:42 Anytime you feel yourself getting lightheaded, or dizzy, 21:46 were tired, just go ahead and stop and take a break. 21:49 Then picked up and jump back in the workout with us 21:52 when you're able to. 21:53 And if you say hey Casio I did one set with you guys, 21:56 and that was enough, then okay stop take your pen out 21:59 and start writing these exercises so you can do 22:01 them again next time. 22:02 I always want you to keep trying and do your best. 22:05 Listen to your body. 22:06 Good job man, that's it. 22:09 How are you feeling brother? I feel good. 22:10 Let's grab our dumb bells and do one leg curls. 22:13 One leg alternate curls. 22:14 We are going to put our left leg on the ground. 22:16 I need both of them. 22:17 Yeah both of them. 22:20 Our left leg on the ground and our right 22:22 foot off the ground. 22:23 We are ready to start with the right arm up and curl. 22:25 1, 2, 3, 4, 22:32 5, 6, 7 22:38 8, 9, 10, 22:45 last one and we will go ahead and switch legs. 22:47 Right leg on the ground left foot off the ground. 22:50 1, 2, I can actually feel in the arch of my foot. 22:54 3, yes what is taking place, 4, all the ankle muscles, 22:57 all the muscles in your foot, are actually firing to 23:01 help stabilize you. 23:05 9, one more, 10. 23:08 That is what makes this exercise very unique is because 23:11 you are not just working your biceps. 23:13 You are working on your balance and those muscles are 23:15 involved every time you take a step, every time you walk 23:17 upstairs all those muscles need to be conditioned. 23:19 Are you ready to jog in place? Ready Go! 23:36 Alright Ben, I want you to go back and lay on your back. 23:37 I want you to do the last of the knee ups. 23:39 Okay lets get in position because I want people at home to 23:42 go ahead and continue on with this exercise because we are 23:46 going to go into a nice cool wellness tip. 23:51 Alright those of you at home go and check out this cool 23:53 wellness tip we have going for you right now. 23:55 Let's check this out. 24:14 Engage in regular physical activities such as walking, 24:17 cycling, or aerobics to experience the benefits. 24:22 That is right, hypertension is definitely a disease 24:26 that we want to pay attention to. 24:27 If you know anybody in your 24:28 family, or if you may have 24:30 the condition, I advise you 24:31 to go out and seek 24:33 professional help, but also start moving. 24:35 There are huge benefits there. 24:36 I had a great workout today and I hope you did it home. 24:38 Ben did you have a good one? I'm a little winded. 24:40 Your winded, that's what I like about it. 24:42 So are you ready for some cool down? Absolutely! 24:46 Let's get our mats to get in position here. 24:48 Were going to do a nice little stretch. 24:54 Head down there, same spot head down. 24:56 Let's go right into a cross knee, cross our knee 25:00 right there and we are going to do a little stretching. 25:04 I want you to push, on this knee away from you. 25:09 This is going to open up your hips. 25:11 Are you feeling that right there? Yeah! 25:15 You are short. Short arms long legs! 25:21 Go ahead and switch legs. 25:24 Push down away from you. 25:33 Good now I want you to flip on your stomach. 25:38 And what you can do is put your elbows on the ground, 25:40 no, elbows underneath you. 25:42 I want you to push yourself up on your elbows. 25:49 Push-up your hands because were going to 25:52 stretch your abdominals. 26:00 Okay good, excellent flip over. 26:03 I want you to lay on your back and bring both knees 26:06 into your chest, put your hands behind. 26:11 You can put your hands right there or you can put your 26:12 hands on the top. 26:15 Now when you are doing your stretches, at the start of 26:18 your stretches hold them for 10 seconds up to one minute. 26:21 It depends where you are and how flexible you are. 26:23 Start off doing it, that is the most important thing. 26:26 Try incorporate stretching into your daily program, 26:29 and your aerobic workout routine. 26:31 Okay lets stand up. 26:36 Let's go ahead and do our bicep one again. 26:43 Do you feel that right there? Oh yeah it feels good! 26:48 You stay right there and I'm going to close this out. 26:51 Do you wonder why people think exercising is fun? 26:55 Well join in and see for yourself. 26:57 The feeling you get after completing a bout of exercise 27:00 and overcoming the temptation to quit gives you 27:03 a sense of victory. 27:04 Who doesn't like to win? 27:05 Thanks be to God who gives us the victory in Christ. 27:09 This is Casio reminding you that action is 27:12 the key for life. 27:13 It is my prayer that the Lord will give you strength, 27:15 and encouragement to take action every day. 27:19 You know what? Don't have any excuses, 27:22 find a way to get it done. 27:23 I thank you for watching and I will see you next time. 27:26 God bless, Bye-bye!, and keep flexing. |
Revised 2014-12-17