Body and Spirit

General Conditioning

Three Angels Broadcasting Network

Program transcript

Participants: Michael Webb, Dick Nunez, Miles Scruggs

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Series Code: BAS

Program Code: BAS000001


00:01 [Disclaimer]
00:15 Stay tuned for Body & Spirit!
00:16 Today we're going to go over general exercise that
00:18 you can do in the comfort of your own home!
00:50 Hello I'm Dick Nunez from
00:51 the Black Hills Health and Education Center
00:52 where I'm the Wellness Director.
00:53 I'm here to help you learn how to have a healthy
00:56 exercise program in the comfort of your own home.
00:59 God wants us all to be very healthy!
01:00 In fact, in 1 Corinthians He says:
01:03 "What? Don't you know that your body is the temple of
01:06 "the Holy Spirit that is in you?"
01:07 You were bought with a price!
01:09 You are not your own.
01:10 Therefore, we're to glorify God with our body.
01:11 So today, we're going to give you an exercise program
01:13 that you can do in the comfort of your own home
01:15 that will train your entire body.
01:17 So let's get started!
01:19 Today helping me out will be Miles and Mike!
01:25 Okay fellas!
01:27 Get yourself comfortable and in a good position there!
01:29 We're gonna start by training the upper chest area.
01:32 We're gonna start with the larger muscle groups first
01:34 and we're just gonna start by squeezing our hands together
01:37 tightly and we're gonna push out.
01:39 We are going to push all the way out to get a full extension
01:42 and we're gonna draw it back in.
01:45 Now as you at home do this the stronger you are
01:49 the harder you can push.
01:50 If you're not that strong don't worry about pushing that hard!
01:53 Just getting the range of motion will help.
01:57 So many people let their bodies go
01:59 and don't keep exercising
02:00 and what happens is the body starts to atrophy.
02:03 So we're gonna push real hard
02:06 and try to reach all the way out.
02:08 Squeeze hard even at the end.
02:10 Now pull it back again!
02:12 We're gonna push all the way out again.
02:15 Push way out!
02:16 Squeeze it hard!
02:18 Draw back... push it back out.
02:22 You should be feeling it in your chest area as you do this.
02:24 Now push real hard out here at the end!
02:27 Draw back... push back out.
02:31 Squeeze it real hard!
02:33 We're gonna do it 2 more times!
02:36 Draw back... push it back out.
02:38 Keep your elbows up.
02:41 Feel your chest squeeze at the end.
02:43 Now draw back and push it back out.
02:45 One more time! Squeeze it
02:47 as hard as you can at that outer position.
02:51 Squeeze it hard.
02:53 Okay, now let's just relax.
02:54 Any time you work a muscle it's very important to
02:57 have the flexibility of that muscle as well.
02:59 So we're gonna stretch out a little bit.
03:00 So, as we do this we're just gonna stretch back
03:03 like you're going to take a big good morning yawn.
03:07 Stretch back.
03:11 Now we're gonna bring it across
03:13 and give ourselves a hug.
03:15 Again let's stretch back.
03:20 Reach way back.
03:22 Feel it stretch, come across,
03:26 give a nice strong hug.
03:32 Okay going along with that we're gonna train
03:35 our upper back.
03:36 Anytime we work a muscle group you always want to
03:39 work antagonistic muscle group as well.
03:41 So what we're gonna do now is train the upper back area.
03:43 What we're gonna do is bend down a little bit at the waist,
03:47 reach out with one arm,
03:49 grab it with the other hand,
03:51 now pull back and you're gonna stretch out.
03:56 You want to try to feel this in your upper back area.
04:00 Down along the side in what's called
04:03 the latissimus dorsi area.
04:06 So often people let these areas go
04:09 and it really affects their posture.
04:12 These muscles are real key,
04:14 especially those around the scapula which are
04:17 the wing shaped bones in the upper back area.
04:20 Those bones have 16 different muscles attaching to that area.
04:26 So, we wanna make sure they stay strong and fit.
04:30 Pull and as you come back... pull out.
04:35 Pull in and then give yourself resistance on the way back out.
04:39 And pull, and pull back out again.
04:43 And pull, and reach out, stretch way out!
04:48 Pull again and reach out.
04:52 And pull and reach out.
04:54 We've got two more!
04:56 ...pull back ...reach out
05:00 ...pull back and reach out.
05:05 Okay let's switch sides, grab the other arm,
05:07 pull and reach.
05:10 Once again, those following at home-
05:11 you dictate how hard you're gonna pull.
05:17 Keep it going! Pull strong.
05:20 Reach back.
05:21 The most important thing is to feel it in
05:24 the muscle area that you're working it in.
05:26 In this case, once again, we're focusing back in the
05:28 latissimus dorsi area and that's where we should be feeling it.
05:37 Okay let's do four more!
05:40 Pull and reach. Pull and reach.
05:45 Two more times!
05:46 Pull and reach. One more time!
05:49 Pull and reach way out.
05:52 Okay good!
05:53 Now we're gonna stretch that area out.
05:55 You're going to put your arm up over the head and pull.
06:00 Okay, we're gonna hold that for about ten seconds.
06:05 Now switch over to the other side!
06:09 A nice comfortable stretch.
06:14 Okay good, relax.
06:16 Okay now we're going to do something that's
06:18 a little bit harder.
06:19 We're going to be working on our shoulder area.
06:21 When we do shoulders it's a very important area.
06:24 People let them go
06:25 it's hard for them to move around.
06:27 They don't have the strength anymore
06:29 just to even do simple things like reaching up in
06:30 the cupboard and pulling something down.
06:33 What we're going to do is put our arms out
06:36 and we're gonna make small circles.
06:39 Just make nice small circles.
06:41 Get a nice range of motion here.
06:43 You may have heard the term rotator cuff before,
06:46 lots of different muscles in that area that give
06:49 the body the rotation ability in the shoulder area.
06:52 Now let's make bigger circles!
06:55 Now for those of you at home
06:57 if you need to put your arms down please do.
07:02 Okay now let's make those circles smaller again.
07:08 Now let's make them large, nice and big!
07:15 Shorten them up again.
07:17 I've seen people in their 70's in their 80's...
07:20 I've seen them double and triple and even quadruple
07:24 their strength in just a 3, 4 week time period!
07:25 So just doing simple exercises
07:27 can make a mass difference for you.
07:30 Now let's make them bigger again!
07:35 Now just for a little contrast let's go backwards
07:40 and we're going to keep them nice and small again.
07:46 Okay now let's make them larger!
07:51 Okay now let's go smaller again.
07:56 And now let's make them larger.
07:58 Once again, if you have to put your arms down,
08:00 that's okay!
08:02 Okay let's go forward again
08:07 and now let's reverse it.
08:10 And forward again... now reverse it.
08:16 Okay now what we're going to do is
08:18 we're just hold a static hold.
08:20 We're just gonna hold our shoulders in one spot
08:23 and we're going to hold it for a time period here.
08:25 We're gonna try to hold it for 20 seconds.
08:27 You should start to feel the muscles a little bit,
08:29 there might be a little lactic acid starting to build up.
08:31 There might be a little muscular burn going on.
08:34 we're just gonna hold that nice and steady!
08:36 Now that's 10 seconds.
08:38 keep hanging in there,
08:40 For five more seconds!
08:42 5, 4, 3, 2, 1
08:46 Now relax! Good.
08:47 Didn't feel that at all did you?
08:49 Okay what we're going to do is we're going to
08:51 start shrugging the shoulders now.
08:56 Nice big range of motion again.
08:58 As we work with the trapezius area and upper back area.
09:03 As people get older often times they lose their curvature.
09:07 I see a lot of people have forward head tilt.
09:10 Forward head tilt will put a lot of pressure
09:13 on the upper thoracic vertebrate
09:15 and cause a lot of problems.
09:17 So by doing exercises like this we keep things nice
09:20 and relaxed full range of motion.
09:22 Work it around.
09:24 Okay now let's go the other way.
09:28 Nice full range of motion again.
09:33 Nice big circles.
09:36 Lift those shoulders way up
09:38 and rotate them forward.
09:41 Let's do five more.
09:42 1, 2, 3, 4, and 5.
09:50 Good!
09:51 Now, to stretch that out,
09:53 we're just going to bring that arm across
09:56 and stretch that shoulder area.
09:57 Once again we wanna hold this stretch for about 10 seconds.
10:01 A stretch should not be painful.
10:04 It should feel very comfortable.
10:09 Okay and switch!
10:13 Feel that shoulder stretch!
10:18 Five more seconds.
10:22 Okay. Good!
10:25 Now relax.
10:27 Okay now we're going to work the bicep area.
10:28 You're going to grab the wrist, palms up
10:32 and we're gonna curl our bicep up
10:35 and then push it back down.
10:38 Then curl it up.
10:40 Then push down.
10:42 Bicep muscle is a very important muscle group.
10:44 Although sometimes we think of it as just a "show off" group.
10:48 It is very important for the stability of the arm
10:51 and to keep the elbow moving properly.
10:58 When I was a shot putter back in college we had a
11:01 fellow who didn't believe in doing biceps.
11:03 He said it was only a body building exercise
11:07 and so I stopped doing them and started losing
11:09 the speed of my arm in the shot put.
11:11 When I started doing biceps again it came right back again!
11:14 So it's very important to have the stability of
11:16 both muscle groups in any area.
11:24 Okay let's do three more.
11:28 Once again we control how hard we want to work here.
11:33 One more time, good!
11:36 Now switch it over to the other side now.
11:41 The most important thing is to keep
11:42 that good full range of motion.
11:45 When we use muscle against muscle
11:47 many people remember the old Charles Atlas thing.
11:49 The 97 pound weakling
11:50 and somebody kicking sand in his face.
11:51 A lot of what we're doing has a similar concept except,
11:55 Atlas just did a muscle against muscle
11:57 while we're doing a range of motion
11:59 (which I find very important).
12:01 Once again, you control how hard you want to work here!
12:05 Pull up.
12:07 Press back down.
12:13 Okay we're going to do five more.
12:18 Focus on the bicep muscle.
12:20 Concentrate on the muscle you're working!
12:23 That's extremely important.
12:27 Okay good!
12:28 Now, what we're doing is we're going to switch around
12:32 and we're gonna use the tricep now.
12:33 The way we're going to do this is we're simply going to
12:37 brace the hand again against the fist.
12:41 We're gonna press down
12:44 and bring it back up. Okay.
12:47 Now you're feeling it in the back of your arms.
12:50 Many women wanna focus on this area because
12:53 they tend to put body fat on their tricep area.
12:56 We refer to it as a grandma wave bye bye fat.
12:58 Where they wave bye bye and you stop and it's still waving!
13:01 So, we want to work on that area.
13:05 There's nothing you can do to spot reduce fat but
13:07 as we strengthen the muscle area it will firm up
13:11 the back of the arm.
13:14 So, we're gonna press that down
13:19 and feel that in the back of the arm.
13:23 Okay let's do five more of them!
13:28 Okay and three more.
13:33 And one more time.
13:36 Okay! Good.
13:37 Now switch over to the other side.
13:40 Once again press down and pull it back up.
13:44 Remember you dictate how hard you want to work!
13:48 If you're very strong you can still get an excellent
13:50 workout doing this by making sure you push yourself
13:54 a little bit and create a lot of resistance there.
13:58 But, if it's very difficult for you to move
14:01 then, once again, get a range of motion.
14:04 It's all we really need to focus in on.
14:08 Nice strong push...
14:12 Okay we're gonna do five more of these
14:16 with full range of motion.
14:22 And two more!
14:26 And one more time. Good!
14:28 Okay now let's just shake the arms out;
14:30 let them relax a little bit.
14:33 Okay now we're gonna go after the biggest
14:36 strongest muscles of the body and that's the legs
14:41 and the gluteus maximus area!
14:43 We can have really strong upper body
14:45 and really strong biceps and triceps
14:48 but without strong legs and strong gluteus maximus,
14:50 it can be very hard to get around.
14:52 In fact, often times people will just let that area go.
14:56 If you look at top athletes,
14:58 top professional athletes,
15:00 you'll see they have very well developed
15:02 gluteus maximus.
15:04 Often times, you see people out there,
15:07 construction workers and so on, so forth
15:09 and their pants are always falling off
15:11 because they have nothing left to keep it up!
15:12 I hear women often times say my husband,
15:13 it looks like somebody took the air valves
15:15 and let all the air out of the back of their cheeks!
15:17 So what we want to do is find a way to correct that.
15:20 The only way to do that is by getting a good
15:23 exercise program and try to stimulate that area.
15:25 Unfortunately, most people do not know how to squat properly.
15:30 When you say to somebody to squat...
15:31 (and you wanna catch a side view of my legs here)
15:34 ...When you go to squat the first thing you tend to do is
15:37 push your knees out!
15:39 Now you may have heard before
15:40 that squatting is very dangerous to do.
15:44 Well it is, if you do it wrong.
15:46 But the good Lord made our knees to bend
15:48 and there's some times during the day when all of us need
15:51 to squat down or sit down so it is a very natural function.
15:55 However, if you lose that ability to squat down
15:58 you'll definitely regret it.
16:01 You may have heard before when you go to pick something up
16:02 somebody will say, "use your legs, use your legs!"
16:04 Well, that's important to do but the squatting action
16:07 is the key to picking anything up!
16:10 So what we're going to do here is we're gonna teach you
16:12 how to squat properly and we're going to do this by
16:15 just crossing arms across the chest and when we squat down,
16:18 the first movement should not be to bend forward like that!
16:21 The first movement should be to push our hips back
16:24 so the knees do not go over the feet at all!
16:27 If your knees go over your feet that's wrong!
16:29 Now if you're not very fit or not very strong
16:32 you won't be able to squat down very far.
16:34 The fitter you are the deeper you can go!
16:37 So what we're going to do is cross the arms
16:39 and now we're gonna start squatting down.
16:43 Okay!
16:44 And up slowly.
16:46 Now we're gonna go back down again...
16:49 ...squat down.
16:51 Once again, if you can't go this deep, that's okay!
16:54 What we wanna do also is don't lock the legs out
16:56 so we can keep that tension on there.
17:00 Okay up nice and slow.
17:03 Now we're going back down again.
17:06 Nice and tight!
17:08 Good!
17:10 As we push back we should feel
17:12 the gluteus maximus working as well.
17:15 Once again, that's a very important muscle group
17:17 and is stimulated by doing this action.
17:22 Squat down -push back!
17:25 Okay good!
17:27 We're looking good! Keep it going!
17:30 Nice and tight!
17:33 Feel those legs work!
17:40 Good.
17:42 Let's keep it going!
17:44 Remember if you need to stop and rest, that's okay except for
17:48 Mike and Miles! You don't have any choice!
17:50 Keep going!
17:54 Okay nice and tight.
17:56 Squat down.
17:58 We're gonna do five more...
18:06 three more...
18:08 1 and 2 and one more time, 3,
18:17 okay now we're gonna squat down and we're just gonna hold it!
18:20 And we're gonna try to hold it for 30 seconds!
18:24 Once again, this is a static hold.
18:27 It can become a little bit uncomfortable.
18:29 You may have to stop and rest but it's a good way of
18:33 totally fatiguing the muscles.
18:35 Maybe even Miles and Mike will feel it, who knows!
18:38 We've got 10 more seconds to go!
18:40 9, 8, 7, 6, 5, 4, 3, 2, 1
18:49 Good.
18:51 Good job!
18:52 Did you guys feel that at all?
18:53 Okay now what we're gonna do is stretch out
18:56 that quadriceps group.
18:57 In order to do this it's usually best to brace yourself.
19:01 So, what I'm gonna do is I'm gonna have Miles and Mike do
19:03 the quadriceps stretch as I just talk you through it.
19:07 Okay go ahead and brace yourselves fellows
19:10 and get a hold of a leg, get a hold of an ankle.
19:12 Okay, so we're gonna pull up a little bit
19:15 and we're gonna stretch right here in this quadriceps area.
19:17 Now if you're really flexible you may have to lean
19:20 forward a little more so you can pull that up a little higher.
19:23 Good!
19:24 Both of these guys are nice and flexible.
19:27 Don't pull each other over!
19:31 Okay. Hold it for five more seconds.
19:35 Okay now switch!
19:39 Once again it would be good to just brace yourself
19:42 against the wall but since we don't have a wall right by us,
19:45 we'll do the buddy system.
19:46 Do the next best thing!
19:51 Okay.
19:53 Go ahead and pull up a little more,
19:55 There you go!
19:56 Good! You guys would make great flamingos!
19:59 Good.
20:00 Alright now we're gonna stretch the other aspect of it.
20:02 We're gonna stretch the hamstring area.
20:04 What we're gonna do is step out,
20:06 we're gonna be up on the heel
20:07 and we're gonna lean forward into it.
20:10 Lean forward and you'll feel that stretch
20:14 on the back of the leg.
20:20 Okay five more seconds.
20:27 Okay good!
20:29 Step out the other side.
20:33 Nice stretch of the hamstring again.
20:38 If you're real flexible you might want to lean way
20:41 forward into it so you feel a good stretch there.
20:43 A lot of people experience what's called sciatica.
20:46 A lot of that's caused by tightness in the hamstring area
20:49 and we'll be going over more of that training
20:51 specifically in a later show.
20:58 Okay relax.
20:59 Okay, now, what we're gonna do is step out to the side.
21:04 We're gonna feel it stretch on the inside of the thigh here.
21:09 In the abductor/adductor area.
21:11 When people have to move sideways the abduction
21:13 and adduction area is always very important!
21:16 The abductors are outside,
21:17 the adductors are on the inside of your leg.
21:20 Very important to keep those flexible!
21:23 Okay. Let's switch over.
21:30 Feel that stretch of the hamstring or excuse me!
21:34 ...Of the abductor area again!
21:40 Okay let's hold it for five more seconds!
21:44 Okay good!
21:46 Okay now what we're gonna do is stretch.
21:49 We're gonna train and stretch the calf area.
21:51 The way we're gonna do that is by stepping back, okay,
21:54 and you're gonna rock back on that heel a little bit.
21:57 Now you're gonna push up, then rock back...
22:00 ...push up, then rock back.
22:08 A lot of times people will get their Achilles tendon area
22:11 very tight because of -especially women who
22:14 wear high heeled shoes!
22:16 Anybody who wears high heels they shorten the Achilles tendon
22:19 and make it more susceptible to rupture if they don't keep
22:23 good flexibility aspect to that Achilles tendon calf area.
22:31 Okay we're gonna do five more times!
22:35 The reason why we're stepping back like this is, it helps us
22:37 to get that full range of motion we're looking to get!
22:44 Okay.
22:45 One more time!
22:47 Okay!
22:48 Now let's just press that heel in the ground
22:51 and let's just feel that stretch.
22:52 Maybe lean forward a little bit more so you feel
22:55 that good stretch in the back of the leg again.
22:58 Okay!
22:59 Let's switch and do the other leg now.
23:01 Once again we're gonna push up and press it down.
23:08 We're gonna do somewhere around 15 repetitions.
23:12 A question often comes when you're exercising,
23:14 "How do you breathe?"
23:16 My standard response is in and out.
23:19 Just make sure you don't hold your breath!
23:26 Okay!
23:27 Let's do five more!
23:32 And two more times!
23:34 And last one!
23:36 Good!
23:37 Press the heel to the ground
23:38 and just hold it there.
23:45 Okay good.
23:46 Alright! Now we're gonna do some abdominal training.
23:51 This particular program we're doing today is to
23:54 help you so you don't have to get on the floor at all.
23:56 There will be times I normally would show you other things
23:57 you can do on the floor but this program today is designed to
24:00 show you what to do by not getting on the floor at all.
24:04 So let's just put our hands behind our back
24:07 and we're gonna blow out as we come forward
24:09 that should help us contract abdominal wall.
24:11 So blow out and bend over at the waist.
24:16 Now come back up!
24:18 We're gonna lean back and stretch the abdominal wall.
24:23 Blow out again.
24:25 Try and crunch over at the waist.
24:28 Up and back. And bend over.
24:32 Crunch the abdominal as you do it.
24:36 Up and back!
24:37 The abdominal has the four inch range of motion.
24:39 It's whole function is just stabilize the body.
24:43 Up and back!
24:47 Crunch over.
24:50 Also, by doing this, we're working our lower back as well.
24:54 Blow out.
24:56 Crunch over.
24:58 Up and back.
25:01 Lean back.
25:02 Okay again over,
25:06 up and back.
25:08 Good!
25:09 We're gonna try to do ten more.
25:14 Lean back.
25:16 Feel it stretch!
25:17 Over again.
25:19 There's no magic way to take body fat off the abdominal wall!
25:23 It's just a matter of consistent exercise.
25:26 You have to remember something you cannot contract fat!
25:33 Blow out.
25:35 Crunch over.
25:39 Blow out.
25:42 Okay let's do three more!
25:44 Blow out.
25:46 Crunch over!
25:49 Two more times.
25:52 Over and back.
25:55 One more time. Good!
25:58 Often times people are concerned about what do we do
26:01 about the thing we call love handles on the sides.
26:04 We don't want to do any side bending.
26:06 In fact, actually that will stimulate the development
26:08 of the external oblique muscles
26:10 and actually make somebody wider through the waist!
26:12 I don't think we want that!
26:13 But we can do a twisting motion by simply turning.
26:19 Now we're gonna go the other direction.
26:25 And turn.
26:29 And turn.
26:31 This is more for our flexibility.
26:33 It's really not going to magically take anything off
26:35 or make your waist smaller but it will work
26:38 those muscles and help it.
26:40 So, you do have a better potential
26:43 of not getting injured when you have to turn suddenly.
26:48 And turn.
26:50 And a couple more times.
26:52 Over...
26:54 And back again.
26:58 And one more time.
27:01 Turn,
27:03 and turn.
27:04 Good!
27:05 Okay I think that wraps up our exercise today!
27:08 Thanks a lot Miles and Mike!
27:10 I appreciate your help here!
27:13 It's always very important that whenever you start
27:15 an exercise program that you maintain it on a
27:17 regular basis because that's when the benefits
27:19 are really going to come.
27:20 When you get consistent with your exercise routine.
27:22 Also, it's important that you make sure that you check with
27:25 your doctor to see if there's gonna be any limitations
27:28 you might have whenever you start to exercise.
27:31 But most importantly, whenever I talk to people
27:33 about exercise the motivation with which they
27:35 do their exercise is extremely important
27:38 and for me it has to be centered upon Christ!
27:41 In fact, Philippians 4:13 says;
27:42 "I can do all things through Christ who strengthens me."
27:46 I have found that people who train
27:47 they're simply beating the air unless they have that
27:50 central focus in their life of Jesus Christ.
27:52 So, whenever you work out, remember...
27:54 we're doing it for the right reasons!
27:56 We're to glorify God with our body.
27:58 in all things we do,
27:59 in all things we say.
28:00 Everything that we do will glorify Him.
28:03 Thanks and we'll see you next time.


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Revised 2014-12-17