Participants: Dick Nunez (Host), Barbara Nolen, Michael Webb
Series Code: BAS
Program Code: BAS000006
|
00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your 00:06 health. Be sure to consult your physician 00:10 before beginning any exercise program. 00:16 Stay tune for Body and Spirit, where today, we're 00:18 gonna go over good general exercise program. 00:49 Hello, I'm Dick Nunez, Wellness Director of the 00:50 Black Hills Health and Education Center. 00:52 Welcome to Body and Spirit. 00:55 Today we gonna go over good general exercise 00:56 program. Exercise is so important to prevent all 00:59 sorts of problems that creep up in life. 01:01 I don't know of anybody in their younger years 01:03 that thinks I hope some day I become a massive 01:05 blob of flab and have all sorts of heart disease 01:07 and cancer. I have to spend lot of time in hospital 01:10 and hope some day turn up in a nursing home. 01:12 I don't know if anybody wants to be like that. 01:14 So we wanna do some things to prevent that and Jesus 01:17 says to us if we just turn to him, he will heal us 01:20 and guide us and direct us when we ask anything in 01:25 his name, He will give it us, and he wants us all to 01:26 have abundant health. So we gonna focus on that today, 01:28 good general exercise program. So let's get started. 01:31 Helping today, will be Mike and Barbara. 01:38 We gonna get all warmed up here. Let's start with some 01:42 easy arm swings. We gonna arms up and around, get the 01:48 shoulders loosened up. Once we get this blood 01:51 circulating good then we can pretty go through any 01:53 exercise. It's very important to get started by 01:58 loosening up. Remember stretching is not warming up. 02:02 Stretching is simply stretching, okay, get around 02:05 the other way. Stretching is vital for 02:07 flexibility, something we all desperately need, 02:13 and its part of a good overall exercise program. 02:15 Remember fitness is a combination of flexibility, 02:19 strength, and cardiovascular condition. Okay, good. 02:26 Okay, we have both the male and female are today, 02:30 and we gonna do some pushups and we gonna show 02:32 the various types of pushups. Well, I think we go 02:35 ahead and let Mike do the male pushups, and Barbara, 02:37 I wanna have you do the female ones, how that 02:39 sounds? Yeah. Okay, let's get in pushup position there. 02:45 Okay, we gonna low ourselves down, push back up, good. 02:50 Nice strong form there, okay, keep it going. 02:53 When it comes to pushups, people say, well, how many 02:56 should I do? Well, the answer is until you are 02:58 finished. You might do 20. You might do 30. 03:01 You might do 50. You might do a 100. You get to 100, 03:05 Mike will stop. Okay, keep it going and see they both 03:09 have nice flat back and that's so important 03:11 component to pushups. Often times people want to 03:14 put their hips way upon the air until they get 03:16 improper balance of their, of how they are distributing 03:20 their weight. So we want to have nice flat back. 03:24 Both of them are doing very good. Mike's got his 03:26 hands a little close but that's alright, we can vary 03:29 that. Don't closure in the arm, the more effect it 03:32 has in the triceps, the wider we go, it gets more 03:35 of the chest. Okay, let's do five more. They are 03:38 looking for a finish line, I can see. Good. Might 03:44 Mike, Barbara is going to make it. Okay, good, 03:54 alright, good job. How is the carpet Mike, is it 03:57 nice and clean? Okay, let's reach back. We gonna 04:02 stretch the chest, and bring it across, and stretch 04:15 the chest, and bring it to cross, okay, good. Okay, 04:27 we gonna do reach one arm out. We gonna take it 04:30 with other arm. We gonna pull it back. Now we 04:34 gonna pull back out, bend the knees slightly, so 04:37 we have a good base and stability there. Okay, 04:43 you keep doing that and when we do that we want 04:45 trying draw the scapula back as we pull back up, 04:49 good, excellent, doing very good there. Keep it going. 05:00 Well let's scapula good, and we are going to start 05:05 for most the spring time. Let's get 10 more. Pull hard. 05:19 You detect how hard you work. Pull back hard 05:22 and pull yourself back up, and five more, and one 05:35 more. Good, okay, let's switch side. Remember to 05:40 keep your knees slightly bend as you do the exercise, 05:43 okay, more concentrating on pulling the scapula back 05:47 as the key component to this exercise. We draw 05:49 the scapula back and pull way out, get a good 05:52 stretch. Good, okay, we are looking good. 06:05 Whenever we do overall exercise the body has a 06:08 systemic effect, in other words, the whole body is 06:11 benefiting from the exercise we're doing. 06:13 So often times people think if I work the area 06:15 that's really bad or has a lot of fat on it then I can 06:19 loose fat in that area much more effectively. 06:21 The reality is that fats can be burned in the uppers 06:23 or it comes on, so it's just takes time and 06:25 consistency and the body will release fatty acids as 06:29 the need dictates it, and while we do these type of 06:31 exercise it's going to be drawing fats because fats 06:34 always going to the system looking for working 06:37 muscles. Okay, good, okay, one more, alright. 06:43 Now we gonna stretch those muscles out. 06:45 Hands up over the head and pull and switch, okay, 07:04 good, relax. Okay, we gonna do the shoulder area 07:07 now. We gonna do that by doing shoulder circles. 07:11 Today's workout is going to be moderately intense. 07:14 Not as hardest some we've done, but certainly a 07:16 moderately intense work out. Okay, let's make the 07:23 circle smaller now. Make them larger, and smaller, 07:39 okay, now reverse it. We do this rotation we get 07:44 many of the muscles the end of the upper back 07:46 area as well as the muscles along the neck get 07:51 bigger. Okay, let's tie them up small again and 08:03 now larger, okay, and small. We change up the 08:12 variation of the degree of the circles. First we 08:15 change the directions. Let's go back to the front 08:17 and that will change the stimulation on the muscles 08:19 and gives us a little better effect. Okay, let's back 08:22 again, and forward again and back and forward, 08:38 good, keep it going. Okay, now we gonna try and 08:42 hold for 30 seconds. We want those arms drop. 08:47 Keep them nice and level to the ground, palms 08:51 down just ten seconds, keep holding it. And there 09:01 is twenty seconds, ten more seconds, 9, 8, 7, 6, 5, 09:08 4, 3, 2, 1, let it down, good. Okay, now we want 09:13 to stretch those muscles out, pull it across. 09:21 Okay and switch. Okay, just hold for a moment. 09:31 Few more seconds and relax. Okay, Mike, you 09:36 could get our towels for us, please. Go and start 09:40 some arms training. We gonna do with out towels, 09:45 we gonna drape it over our thumb side, and grab 09:49 underneath it, close your hand, so you can get a 09:52 full extension down. You went down underneath 09:55 here, there you go, and we gonna curl the arm up 10:00 and back down and we want trying keep the palm 10:01 up. We are supplying the resistance and you can 10:09 really make this difficult if you want to, and force 10:12 yourself curl it slowly and pull back down, curl 10:18 slow and back down, good. Concentrate on the 10:21 muscles we're working and feel that bicep work. 10:28 Even though I can curl a lot of way I could still 10:30 make myself work hard simply by doing the towel 10:33 resistance. We do five more, and two more, okay. 10:49 Let's go the other side now. And the reason why 10:51 we put it on the outside of the hand is because of 10:54 puts the bicep in more biomechanical proper 10:56 position to do a full range of motion. Let's get one 11:08 of force ourselves to work hard, pull back down, 11:11 squeeze hardest as we come up, and keep working 11:20 hard, five more and two more, okay, good. Now 11:35 we gonna do is we just standing here. We gonna 11:38 draw one arm in toward our chest. We gonna push 11:41 out a way from our body and pull it back in. 11:45 Okay, so we gonna have one arm in front of us, 11:48 okay, draw it back, so it's coming towards the 11:51 opposite shoulder, okay so the elbow is coming in 11:54 front if you are still. Okay, keep going and push 11:58 out, I'll just show, okay, just hold your arm like 12:03 there, okay, push it out, here we go, good. Okay, 12:11 keep your elbow up from body, there we go. 12:19 Okay, pull back hard, mark the elbow in. 12:25 That works for back of the arms. Most of the 12:33 exercise as we do our modification of exercise a 12:36 we can do with free weights. So, if somebody is 12:39 using a dumbbell that can just be laying on a 12:40 bench, bringing the way down, pressing back out 12:44 in this same manner. Well, we adding resistance 12:46 to the towel because we're trying assume here that 12:50 people, one people will be able do work out it 12:52 home or in a hotel room or motel or traveling, 12:56 visiting friends, and they still want to keep work 12:58 outs of people ask me that all the time. What do I 13:01 do if I am on the road. They can get to a gym or 13:05 some regular exercise with. This is stuff you can 13:07 do right at home. Okay, let's switch the other side. 13:14 Okay, I want to give you wanna make it sure as 13:17 we push out to the front, good. Like to have a 13:21 good friend who is a lawyer who said that once he 13:23 these routines and he you gets a stressful day and 13:27 he has a break at lunch time, he just stops, 13:28 take off his coat, loosen his tie. He does a 15 or 20 13:31 minutes work out like this, and he said, he feels so 13:34 much better that it is good for the day. He tries to 13:37 do that three times a week to himself regular 13:39 exercise program. Okay, keep it up, work it hard 13:47 both ways, okay, let's go five more reps, good, 13:56 one more time, alright, good job. Okay, we can 14:01 just get rid of the towels here. Okay, let's shake 14:05 the arms out. Let the blood circulate in there 14:07 little bit. Okay, let's just take our hands and we 14:10 gonna stretch out like this. Okay. Now one of the 14:20 areas we often times neglect is just the muscles 14:24 of the forearms and we get a lot of problems in 14:26 there and I just want to us, where we can just 14:28 gonna squeeze our fist, and release. This is a very 14:34 simple exercise, but it really does bring a lot of 14:37 muscular action. In fact, it bring good somewhat 14:40 closer up at my right arm here, anybody can focus 14:45 in on that. They'll see that we get a lot of muscular 14:47 action going on, every time we squeeze. 14:52 Like people often times think that they have weak 14:54 hands and they think it's because they have lack of 14:56 muscle in their hands, but as you can see when I 14:58 squeeze it's actually the forearm that's jumping 15:01 into play there as we squeeze. So, it's a very 15:05 simple exercise yet very beneficial, and you can 15:09 do this by squeezing a sock, squeezing a ball and 15:13 that will help you, especially for those who 15:15 might be worried about carpal tunnel or getting 15:18 tendonitis. So, excellent exercise would do. 15:21 You can also, you can just stagger it how you do 15:23 it. You can make your fingers working on the 15:26 sequence. Just look at the same action, okay, 15:30 just go and relax. Now we gonna start training the 15:34 legs and enjoy that. Okay, while we come in a 15:37 little bit forward this way, come up little bit. 15:40 Okay, we gonna do some squats and way we do 15:42 squats is we cross our arms across our chest and 15:46 we have our legs just little wider and shoulder 15:48 with, with out toes turn out just slightly and as we 15:51 gonna squat down, we push our hips back, push 15:55 our hips back. We don't want our knees to go over 15:56 and repeat it all or sit back into a squat. Okay, so 16:02 it takes little coordination as we push back into it. 16:05 If we do it right we should be able to keep our 16:07 heels on the ground. You should have a nice 16:11 steady base as we squat down. Okay and the depth 16:17 will be according to how you feel. More flexible 16:20 you become, the deeper you can go, and also the 16:23 stronger you get. Okay and so you just keep going 16:27 here. Good, push the hips back as you squat 16:31 down, keep the chest up, and then let's try and 16:35 stop a little shorter lock out on the way back up. 16:38 Good and right back down again, stop before your 16:40 knees lock out, go back down, good. That will 16:43 keep the tension on it little better. Good, keep it 16:47 going, excellent. It's looking good, good. 16:52 You can see there is a little difference in height 16:53 here, so one is getting up and down little faster 16:56 and the other is due to a length of the stroke. 17:01 Keep it going. Okay, we gonna do 10 ten more. 17:06 This is an excellent overall body work out. 17:09 Whenever you do squats you really enhance some 17:11 metabolic action because of fat burning as you 17:15 rest, because you put such a great demand on the 17:18 body. Okay, one more time and down, up way up 17:27 now and hold for 30 seconds, good, nice solid 17:30 base, keep your chest up, and it's good. There is 17:37 10, keep holding tight, 15, good, good, you're 17:44 doing fine, get down just little bit more, it's 20, 17:52 25, 26, 27, 28, 29, 30, good job. Okay, what I 18:00 want you to do is turn and face me and you gonna 18:02 use me as a wall to brace yourselves. So you want 18:05 just put your hands on my shoulder and grab your 18:07 ankle. You gonna stretch the quadriceps now. 18:13 This is one of the think I am really good I just 18:15 standing hold the things up. Okay, we gonna hold 18:20 that for about 15 seconds time period. We got 18:23 about five more seconds to go. Okay, now switch. 18:36 Good. If you have to you can lift up a little bit 18:39 more that just accentuates the stretch on that area. 18:47 Okay, good. Okay, now we gonna stretch the 18:50 hamstrings and by doing that we gonna step out 18:53 up on the heel and we gonna lean forward into it. 18:57 If you want you can grab your toe and flexible 18:59 enough. You guys make to feel better, okay, and 19:03 go ahead, just my arms are too short that's all or 19:08 my legs are too long, something. Relax, stretch in 19:15 the back of your leg, okay, hold that. Okay, 19:22 let's switch it. Feel the stretch. Okay, we gonna 19:37 hold it for about a 15 seconds time period again. 19:41 We got about five more seconds to go. Okay, 19:46 good. Alright, we gonna come back here at the 19:49 edge again and we gonna do some calf raises this 19:52 time. You'll go ahead and use me as a brace again. 19:54 You want your heels off the edge of the platform 19:57 to be above your foot. Come here closer to me 20:00 Barbara. Okay, put your hands on my shoulder 20:02 and let's just do some calf raises. Okay, we wanna 20:05 try and both of you just go back a little bit more. 20:09 So you can let your heels go down under the level 20:11 of the platform. For those at home you might need 20:16 use that as a step to do this, stair step. You can 20:21 just do it flat on the ground if you want to, 20:23 but you not can get the same type stretch that you 20:26 might want to 2/4 or some little platform that you 20:28 can go up and then back down on. Okay, let's go 20:32 way up high. Okay, let's do some fast now, one 20:38 wrap the other full range of motion. Okay, let's 20:45 slow down. Just by varying the speed we can get a 20:49 good affect of how much we work. Good, now 20:54 let's speed it up again. Okay, and slow it down. 21:10 And one more time we gonna go fast, 10 times, 21:12 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10, good. Now we want 21:22 to stretch the calves out, step back, press the heel 21:25 to the floor. Five more seconds, okay, switch, 21:45 and five more seconds. Whenever we do the calf 21:52 stretch we always make sure that we press the 21:54 heel down enough that we actually feel the calf 21:57 muscles out there and stretch down. Okay, that's 22:00 should be good. Alright, well, I would like you to 22:02 do now as to lay on your backs with your heads 22:04 up this way. We gonna do some abdominal work 22:10 and the way we gonna do the abdominal work is 22:12 first of all we wanna make sure that we always 22:15 shorten the trunk as we do it because that's all the 22:17 range of motion we have. Also we want make 22:20 sure we draw in and what we gonna do is we 22:22 gonna put the hands behind the neck. If you put 22:25 the hands behind the head, people tend to pull too 22:27 hard, they can hurt the vertebrae in the neck area, 22:30 or if they just leave it suspended, lot of times they 22:32 feel neck discomfort as well. So, if we simply 22:35 hook the hands in behind the neck it's in pretty 22:37 safe way of doing this, and when we crunch up 22:40 and want just bring the shoulders of the ground a 22:44 little bit. Once we get learn about full range of 22:46 motion we want trying to lift our chin towards the 22:48 ceiling to accentuate our crunch. Okay, let's go 22:51 ahead and do that. Okay, down, good. Let's just 22:55 go and do some repetitions. We want to 23:00 concentrate on exhaling as we come up. 23:04 The abdominal muscle is not a difficult muscle to 23:06 train as long as you understand the isolation 23:09 principles of it. If you simply, quickly just pop 23:13 through the motion then you not get that much out 23:15 of it. But, if you do it control and do it properly 23:19 you can feel great things and just a simply easy 23:22 exercise like these crunches here. There is no 23:25 need to do the full range of motion where we 23:27 come all the way up and touch the elbows to the 23:29 knees like the old military sit up because that isn't 23:33 even direct abdominal stimulator. The abdominal 23:36 acts as a stabilizer for that, but actually it's 23:39 working in the hip flexors or the iliopsoas muscles 23:41 and if you make those too short and strong, 23:44 it actually will cause a sway back effect, 23:46 which we don't want. Now we gonna do is we 23:48 gonna little variation, we gonna bring the feet off 23:50 the floor and just cross with the ankles, we gonna 23:53 keep going. Good. Let's do and try to lift chin 23:58 towards the ceiling as we do our crunches. Good, 24:09 okay, let's go ten more, 1 2, 3, 4, 5, 6, 7, 8, 9 and 24:23 10. Okay, just put the leg straight up. Okay, now 24:26 do some more, good. So, it will give you a good 24:31 overall ab work out, just varying the position. 24:35 Give a little more of a tension feel or tension 24:38 change, and if you have somebody really nice and 24:41 may give a pushup free times for when you are 24:43 doing it, really. We won't do that. Okay, let's go ten 24:49 more, 4, 5, 6, 7, 8, 9, 10, okay, over on your 25:03 abdominal. Now we gonna just stretch the 25:08 muscles as we did, so push yourself up. Keeping 25:11 your pelvis on the ground just feel the abdominal 25:13 walls stretch. Okay, let's hold it for five more 25:21 seconds and relax. Okay now you want to put 25:28 your hands behind your back. What we gonna do 25:30 is we gonna lift our chest off the ground and back 25:33 down. We are doing now as we trying to isolate 25:35 the lower back muscles, it's by tensing them and 25:40 relaxing them. This is done properly. It shouldn't 25:43 have any adverse reactions to the spine. 25:46 In fact, that should be very beneficial to help 25:49 strengthen the thigh end between the lower back 25:51 and gluteus maximus area. Okay, let's do 10 more 26:05 and three more, excellent, okay, back on your 26:10 feet. Okay, we gonna do some trunk rotations 26:15 now, let's turn and turn and turn, okay, and again 26:26 and again. There is no need to really bounces hard 26:32 we are simply doing it for range of motion of 26:34 flexibility and also to stimulate the external 26:40 oblique on the sides of the abdominal cage. Okay, 26:44 let's do about three more. There is 2 and 3, good, 26:55 alright, thank you folks. I appreciate it. 27:01 Whenever we look to do a general overall 27:02 exercise program the key is overall, we wanna do 27:06 all aspects of our body, not just one area. 27:09 Often times you see people work out in gyms who 27:11 simply want to work their upper body and totally 27:13 leave their legs alone, but your legs call for lot 27:16 more action then your upper body does because 27:18 we are always walking around and doing things. 27:20 So it's very important to keep our entire body 27:23 strong. So, find a program you like, something 27:26 you will enjoy. One of the things we do as we try 27:28 makes this program not a too longer time period. 27:31 In fact, I used to train 7 days a week, 4 hours day, 27:34 and now I only train 3 times a week for 20 minutes 27:37 and get as much benefit as I did when I use to all 27:39 those hours of training. So you really can do a lot 27:43 in a very short period of time and remember you do it 27:45 for the right reason, claim the promises we can do all 27:48 things through Christ which strengthens us. 27:49 Thank you and God bless you. |
Revised 2014-12-17