Participants: Dick Nunez, Barbara Nolen, Mollie Steenson
Series Code: BAS
Program Code: BAS000030
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 You feel like you don't have enough time to exercise, 00:17 then today's topic is for you, 00:18 stay tuned for Body and Spirit. 00:49 Hello, I'm Dick Nunez, 00:50 Wellness Director of the Black Hills 00:51 Health and Education Center. 00:53 Welcome to Body & Spirit. 00:56 The number one reason I hear people 00:58 not willing to exercise is 00:59 because they don't have enough time, 01:01 and truly I know that in our society today 01:04 people are extremely busy 01:06 and they really don't want to take time out 01:08 for themselves to exercise. 01:10 They rather go home and watch television, 01:11 we're wrapped up in to fast foods. 01:14 And what's happening to our society, 01:15 we're getting fatter all the time. 01:17 The health problems are prevalent. 01:20 We have things like cancer and heart disease, 01:21 and osteoporosis, and arthritis. 01:23 So what's happening to us? 01:24 And then we come up with other conditions 01:26 like chronic fatigue syndrome 01:28 and now we're too tired to exercise. 01:30 So we're gonna look at what we can do 01:32 to change all that 01:33 and give you an exercise program 01:34 you can do in a short period of time. 01:36 The Bible tells us, there's a time for all things. 01:39 We're also gonna put in this element, 01:41 there's also time to exercise. 01:43 So we're gonna do that just now. 01:44 And helping me out today is Barbara and Mollie. 01:48 So let's get started. 01:57 Both these ladies are very busy, 01:58 so this is gonna be good for them 02:00 because they're gonna learn how to keep themselves 02:02 nice and fit and healthy. 02:03 And we're gonna start by just loosening up the body, 02:05 swinging the arms around. 02:09 We're doing this as a warm up. 02:14 Okay, let's go back the other way. 02:18 Might feel a little popping and grinding as we do this. 02:23 That's not uncommon, but we rather it didn't. 02:30 Okay, good, let's just relax now. 02:33 What we're gonna do is 02:34 we're gonna squeeze our hands together 02:35 like we're in a peripheral position. 02:37 We're gonna push hard. This is manual resistance. 02:41 We're doing it for ourselves and if we push hard, 02:44 we have just to static hold here. 02:46 Well, we're gonna put some motion into this. 02:48 We're gonna turn our hands, 02:50 we're gonna press out and pull back. 02:58 Remember the old Charles Atlas 97-pound weakling thing. 03:01 It's a little bit the same type of technique 03:03 of the dynamic attention, however, 03:05 it's under the use of just static movement 03:09 or like an asymmetric, 03:10 which is resistance without movement 03:14 but we're doing more of an isotonic. 03:16 Where we have resistance for we're going through 03:18 a range of motion. 03:22 Okay, let's do about five more like that. 03:30 And two more, 03:35 and good, okay. 03:37 Now let's turn our hands back in a peripheral position. 03:40 We're gonna move from side-to-side. 03:44 And we'll try to focus on the muscles of the chest 03:46 as we do this, we wanna feel them contract, 03:49 keep the pressure on the hands as we do this. 03:53 The beauty of this program is it can be done anywhere. 03:56 So even if you're very busy in your office 03:58 and you have a 15 minute break. 04:01 You could actually get up and get this workout done. 04:04 So it takes one of the big excuses away, 04:07 of I don't have enough time. 04:09 And as I tell people often times, 04:11 if you don't take time to exercise, 04:14 then you truly will run out of time, 04:15 unfortunately it'll be preeminently, 04:18 you don't want that. 04:20 Okay, let's back to the middle and push. 04:25 We also have the attitude, where people say, 04:27 if I'd known I was gonna live this long 04:28 I would have taken better care of myself. 04:30 Well, we wanna avoid that as well. Push hard. 04:35 If you start to tremble a little bit, that's okay. 04:40 Okay, relax. 04:43 Now what we do is we're gonna lean back 04:45 and stretch out like we're gonna just take a nice, 04:48 big good morning stretch. 04:51 And now we're gonna pull it across, 04:54 and we're gonna try and stretch 04:55 our upper back as we do this. 04:56 Roll the shoulders forward, 04:59 okay and back, 05:04 and bring it across again. 05:09 Okay, good, relax. 05:13 Okay, Barbara, if you could get our towels for us there. 05:21 This is our expensive exercise equipment here, 05:23 a nice hand towel. 05:25 What we're gonna do is we're gonna get the ends of it 05:27 like that and act like you're trying to pull it 05:30 in two, now nobody's done this yet, 05:32 so maybe you'll be the first one to snap in two. 05:35 And what we're gonna do is we're gonna pull it back 05:37 and when we pull back, 05:38 I want you to tighten your back as much as possible. 05:41 Those muscles up in the scapular area, 05:43 just squeeze back hard and contract those muscles. 05:48 Okay, now push out and broad back again, 05:52 squeeze those muscles hard and then go out, 05:57 contract back and out and back, 06:02 squeeze the muscles really tight in the back 06:05 and out and back, squeeze those muscles, 06:10 and out and back and do it five more times, 06:19 and out, flex hard, 06:21 flex those muscles, good, two more. 06:27 Good, one more time. 06:30 Okay, relax. 06:33 I don't know if you ladies have found this before, 06:35 but often times when people are extremely busy, 06:37 they also have a lot of stress. 06:38 Now I'm sure you don't have any stress in your life. 06:40 But when we have a lot of stress, 06:42 those muscles in the upper back, 06:44 if we're not working them out 06:46 pretty soon they start to give up 06:48 and our shoulders start to slump forward. 06:50 As our shoulders slump forward what's happening to our body? 06:53 We lose our posture and also we start to put 06:56 compression on ourselves, 06:57 if we were slump forward 06:59 we can't even get a good full breath, 07:01 and also if you're slump forward, 07:02 it's gonna effect the nervous coming off 07:04 the spinal column going to all those areas of the body 07:08 and if you lose that we have all sorts of problems. 07:10 So we're gonna try and really focus on that area, 07:12 because when I find people are really busy 07:14 especially for ladies, 07:16 they neglect that area of the upper back 07:18 and as that gets weaker 07:20 they have more, more problems. 07:21 And now in today's age of computers, 07:23 where people are constantly on a keyboard 07:25 or working the mouse, 07:27 that's just a constant problem. 07:28 And I found when I personally training people 07:30 back in athletic club situation, 07:32 when I would stretch them out they go, 07:34 I feel so good because that upper area would be so tight. 07:36 So the exercise we're gonna be doing today 07:38 gonna hopefully help that out. 07:41 Okay, put the arms up over the head. 07:43 We're gonna duck down to the side 07:46 and then over to the other side 07:49 and this again will be focused on the muscles 07:51 of the upper back and also start 07:53 bringing in the shoulders as we pull the towel. 07:58 Wanna concentrate on the contraction 08:01 as you bring it down, 08:04 keep the arm straight as possible, 08:07 keep the tension on the towel. 08:10 We're gonna do 10 more each way. 08:13 There's one and two 08:20 and three and four, 08:26 good, tension on, five more. 08:31 One and two and three, 08:37 two more, four, last one, 08:42 and five, good. 08:44 Now we're gonna keep it up there again. 08:45 Now we're gonna pull it over and then back up, 08:50 stretch back, pull it over, back up. 08:58 Okay, keep it going. 09:07 Okay, let's do nine more. 09:13 You wanna make sure you keep your chest up 09:15 as you're doing this, 09:18 have the abdominal tight as you pull down, 09:24 you wanna push your scapula out, 09:27 that's a lot to think about at one time. 09:33 And two more 09:39 and good. 09:40 All right, just set the towels down for a moment. 09:44 Now what we're gonna do is 09:45 we're gonna stretch those muscles out, 09:46 just put an arm over the head, grab the arm and pull, 09:50 go ahead and do that. 09:52 Wanna feel it stretching through here. Good. 09:56 Wanna hold that for about 10 or 15 second time period. 10:02 All right, relax, let's switch to the other side now. 10:07 Often times when you feel really stressed 10:10 or things have been going rough, 10:12 just go getting up stretching will help relax the body, 10:15 make you feel better. 10:17 Okay, let's go ahead and relax. 10:20 Now we're gonna do an area 10:22 that also is gonna help this thigh end 10:24 principle as far as how the muscles work together 10:27 and keeping us in a good posture, 10:28 we're gonna work on our shoulder area. 10:30 And the way we're gonna do that is 10:31 we're gonna put our arms out. 10:33 We're gonna do circles, 10:35 now you've probably heard before 10:37 about what's called the rotator cuff, 10:40 rotator cuff is made up of four muscles 10:42 around the scapula. 10:46 And by doing this rotation we're working those muscles. 10:49 Okay, now let's go small, now let's go big, 10:56 nice range of motion and small. 11:02 Now let's go backwards and make it larger. 11:10 Now smaller 11:13 and reverse it back to the front again. 11:17 We just held our arms out. 11:19 It would give us some benefit but as we do the motion, 11:21 we get so much more out of it, now make it bigger. 11:25 For those at home, if this starts to get too hard, 11:27 go ahead and put your arms down, 11:29 but I expect our ladies behind us 11:31 would be able to hang in there without any problem, right? 11:35 So far, okay. 11:38 So I can ask for, okay, reverse it again, 11:45 and reverse it back to the front 11:49 and back again and back to the front. 11:54 Now let's go larger, 11:57 okay and small again and reverse it back, 12:03 now back to the front 12:05 Okay, now we're gonna try and hold up to 30 seconds. 12:10 Now, it's gonna feel really good 12:11 when we put our arms down. 12:14 People say, it's like hitting yourself 12:15 in the head with a hammer, when you stop it feels better, 12:17 but it really doesn't, 'cause your head still hurts 12:19 from hitting yourself with a hammer. 12:20 I guarantee when we put our arms down 12:21 and move about-- that's 15 seconds, 12:23 I'm counting still. 12:26 Twenty, twenty five, 12:32 twenty six, twenty seven, 12:34 twenty eight, twenty nine, 12:36 thirty, doesn't that feel good, put it down. 12:38 Oh yeah. Okay, good. 12:41 Now what we're gonna do is tie the trapezius in, 12:42 which are the muscles that come off the neck. 12:44 We're gonna roll up like this and push back down. 12:53 Now we're gonna try and do 12:54 the entire exercise program today 12:57 without getting on the ground, 12:59 because what I'm assuming is 13:01 sometimes when people are really busy, 13:04 I know I never do, but you might wear a dress 13:06 once in a while, I look really funny in a dress. 13:09 And so when we do that, 13:10 you may not wanna get on the ground, 13:12 just in case somebody actually just walk in the door 13:14 and then go, what are you doing? 13:15 So, this will help you 13:17 to be able to get a good exercise program in 13:19 without ever having to get down on the floor, 13:22 let's do ten more. 13:32 Okay, we're down to five more, nice steady motion, 13:36 pressing all the way down, and two more. 13:44 Okay, now we're gonna stretch those muscles out. 13:46 We're just gonna take the arm, pull it across to our body 13:48 and put some pressure on the elbow, 13:50 now just feel it stressed to that shoulder, 13:51 it should feel real good 13:53 after what we've just done, it's good. 13:57 Okay, let's switch to the other side. 14:02 Okay, just bring that across, now reach under, 14:04 here we go, good, not a problem. 14:08 You'll be amazed at how many times I do this 14:10 with people I say, okay, let's take an arm across, 14:12 their first thing is they wanna put their arm out. 14:14 And they can't figure out 14:15 why they're not getting the same effect. 14:18 Okay, good, let's relax. 14:21 Now we're gonna turn our head to the side and turn. 14:26 The neck area is a place 14:27 where we can carry a lot of tension, 14:29 so we wanna make sure those muscles stay 14:32 flexible and relaxed. 14:35 And one more time, good. 14:38 Now, we're gonna do some arm work, 14:40 go ahead and pick your towel up. 14:42 And the way we're gonna do this is 14:43 we're gonna drape the towel 14:45 over our thumb side like that, 14:50 okay, reverse it there, there we go. 14:54 And now we're gonna reach underneath there 14:56 and we're gonna give ourselves 14:57 resistance we curl up. 14:59 Now the reason why we did it this way is 15:01 because this will encourage us to supinate the wrist 15:03 as we curl up 15:05 and that will give the full function of the bicep. 15:08 Okay, and you dictate how hard you work here, 15:10 so if you really bear down 15:12 you can make it a really tough ordeal. 15:16 Or if you just looking to get the range of motion, 15:18 most women I know don't want big bulging biceps, 15:21 don't know why, but they don't. 15:26 But even still you can do-- you'd have to do 15:27 an awful lot of work in order to built the muscles up, 15:30 especially in females, very difficult for them 15:32 to put on a lot of muscle size. 15:34 And I know there's always gonna be 15:35 some woman out there, that goes 15:36 well I built up muscle really easily. 15:38 But often times, you know what? 15:39 They're also fat and when they say that 15:42 they get big easy it's because they got a lot body fat, 15:45 and if they feel a little bit of muscle developing 15:47 they actually feel like they're getting bigger 15:48 but the reality is if they stay with it, 15:50 the fat would start melting off. 15:53 Five more, 15:58 and two more. 16:01 Good, okay, let's switch. 16:04 Same thing, we're gonna drape it over to the outside, 16:07 okay, there you go, grab it and curl up. 16:12 One of the wonderful benefits of exercise like this 16:16 for the next five to six hours after we're done today 16:18 you're gonna be burning fat at a higher level, 16:20 isn't that a nice thing? 16:21 So, when you go back to work 16:23 you can feel really good because you can go, ah, 16:25 I might be answering the phone 16:26 but I'm burning fat while I'm doing it. 16:33 Nothing kicks the metabolism into gear 16:35 like doing some good workouts. 16:42 Okay, we're gonna do ten more, 16:48 and five more. 16:57 Good, okay, now we're gonna do the triceps area. 17:00 The way we're gonna do this is 17:01 we're gonna hold our elbow out like that on front of us. 17:05 We're gonna hold on to the towel, 17:07 we're gonna push it out and pull back, good. 17:13 There you go, you wanna go right here, 17:16 now go out this way, there, good. 17:20 Okay, keep going, good. 17:23 So you wanna focus right in here. 17:26 This is an area that tends to develop body fat 17:28 for women especially, they don't like that effect. 17:32 They tell you, if I do this, 17:33 it just keeps flipping around, they don't wanna that. 17:36 So if we do this type of an exercise 17:40 it can help firm that up. 17:42 We've seen a lot of people that are very slender 17:45 but they're still flabby 17:46 because the muscles have no muscle tone, 17:48 and that's one thing we should address 17:50 is people often times don't understand 17:51 what muscle tone even is. 17:53 Okay, let's switch sides, 17:56 good, now you're fine, just like that. 18:00 Good, okay, here we go. 18:05 Go like that, okay, get this hand up closer, 18:09 elbow up, now just push it out, you got it, okay. 18:13 Muscle tone is when you do exercise 18:18 your muscles will stay always so much semi tense. 18:21 So, if somebody were to come up and grab me in the arm 18:23 they go, wow, your arm's flexed, 18:25 no it's not, now it's flexed, there is a difference. 18:28 But if they grab me that arm is still gonna feel tight 18:31 because of the fact that muscle tone 18:33 will keep your muscle in a constant state 18:34 of contraction, or semi-contraction, 18:36 what that does is burn calories. 18:39 So the more muscle tone we get, 18:41 the more calories you burn, 18:42 because higher our metabolism is. 18:44 Now If we don't get muscle tone 18:45 or we lose our muscle tone, 18:46 then it's soft and flabby even though it's just muscle, 18:50 might not be much fat there 18:51 but the muscles are very soft, okay, good. 18:53 Let's go ahead and start. 18:54 Okay, let's just shake the arms out. 18:57 Okay, now you can go ahead and collect the towels now. 18:59 Barbara, if you wanna go ahead and take those off the side. 19:03 Now we need to get into some leg training 19:05 and nothing stimulates the metabolism 19:07 when we do legs 19:08 and we can get it done quickly as well as squats. 19:11 Now when we do squats, we can vary the intensity 19:13 by how far down we go, 19:15 so if somebody has difficulty doing this exercise 19:18 we can still do it in a more modified version. 19:22 Whenever we squat, we wanna have the feet 19:23 just a little wider than shoulder width 19:26 and the first motion is not sending 19:29 the knees over the feet, which is what most people do, 19:31 which is wrong, we wanna sit back into the squat, okay. 19:35 So, we're pushing our hips back, 19:36 we're gonna cross our arms, we're just gonna squat down, 19:40 okay and then back up, 19:41 then we're gonna stop short a walk out, 19:43 so we can keep the tension on our thighs, 19:45 okay, push back, and back up. 19:49 Okay, I'm gonna just step over here 19:50 and just see how we're doing here, 19:51 okay, go ahead and squat down. 19:54 Okay, you're looking good, 19:55 okay, push your hips back a little bit more Mollie, 19:56 good, and stop short a lock out, 20:01 stop, okay good, that's better. 20:05 Now this is an excellent exercise 20:07 for gluteus maximus muscles, 20:10 it helps firm us up like nothing else I've come across. 20:15 It's important, you wanna try 20:16 and keep the chest up as we squat down. 20:20 Good, I'll join you here. 20:24 Thorn in a couple-- in between a couple of roses, 20:27 or maybe I'm the rose or you're the thorns, you know. 20:31 Okay, let's keep going. 20:38 Good, hope you're good. 20:40 All synchronized and everything. 20:46 Okay, you doing all right. 20:48 Doing fine, you're doing fine. 20:49 Okay, good, oh good, 20:51 well we can do a whole bunch more than. 20:52 It's good, now if you need to stop 20:55 and rest at home, that's fine. 20:58 For us here we're just cruising right along. 21:03 We might be able to do these 21:04 for the whole rest of the show, who knows? 21:10 Good, keep going. 21:12 Okay, let's do ten more. 21:15 There's one and two 21:19 and three, four, five, 21:26 six, seven, eight, nine, 21:34 now we're gonna down, hold one for 30 seconds. 21:37 This is where the fun part begins. 21:43 It's hard to know what to do when you're just sitting here. 21:47 Maybe I should count. 21:49 Okay, there's 15 seconds. 21:52 It's gonna feel really good once we standup. 21:55 Ten more seconds, we look ridiculous but, oh well. 22:00 Five, four, three, two, one, whoa. 22:07 Feel that? Yeah. 22:09 Okay, what you're gonna do now 22:10 is you're gonna use me as a wall 22:12 and you're just-- you're gonna 22:14 put your hand on my shoulder and you're turn facing me 22:18 and you're gonna reach down, and grab your ankle. 22:21 Okay, you wanna pick it up like this. 22:26 Now we're just gonna stretch the quadriceps, 22:29 while I catch my breath. 22:34 Those squats are difficult 22:35 even if you're not using any weight. 22:37 Especially, if you keep the tension on there. 22:43 Okay, let's switch. 22:48 It's always important to stretch the muscles out 22:50 you're doing. 22:51 Those at home, you wanna go to a wall right now. 22:55 That's a little far away from that. 22:57 I'm the next best thing to be in there. 23:02 Okay, good, relax. 23:05 Now we're gonna stretch the hamstrings out. 23:08 What we're gonna do that is step out up on the heel 23:11 and then lean forward into it. 23:14 If you can, you can grab your foot, 23:22 just feeling a nice study stretch in the hamstring. 23:30 Five more seconds. Okay. 23:34 Okay, let's switch. 23:41 We're just gonna grab the foot, go ahead, 23:44 might find that one side is more flexible than the other. 23:47 And that's not uncommon, we would like to try 23:51 and get so we're pretty equal on both sides. 23:57 Okay, good, relax. 24:00 Okay, now we're going to do a little cap work, 24:03 put one foot back and press up on toe, back down. 24:11 This is an important one especially for women, 24:14 since often times I still see them in high heels, 24:19 this will courage the body to keep its full range of motion. 24:22 When a woman walks around with high heels, 24:24 she encourages her tendon to be shorter. 24:31 Let's go ten more. 24:33 Then when they go on their heel 24:35 to go full range of motion, then they have some problems. 24:42 Three more, 24:47 good, now switch. 24:53 You wanna ocus on the calf muscle 24:55 as you do that, feel the calf muscle. 25:04 You gotta make sure you press the heel down, 25:07 all the way each time 25:09 and as far up on the toe as you can, ten more 25:19 and five more. 25:26 Okay, good. 25:29 Now, we're gonna do some abdominal work 25:30 from a standing position. 25:31 The way we're gonna do that is put our hands in the back. 25:34 We're gonna blow out, crunch over, 25:37 now bend all the way over, 25:39 come back up to a standing crunch position and lay back. 25:43 Okay, crunch over, bend over, up and lay back. 25:50 Good, let's keep going 25:54 and back, crunch, 25:56 over up and back, good, keep going. 26:10 It's important to draw the abdominal wall 26:13 in each time you crunch over and stretch it out. 26:25 Okay, let's do four more, 26:32 two more, 26:39 good, now what we're gonna do is 26:41 we're just gonna do a trunk rotation, 26:44 just to cool down, finish up, and turn and turn 26:52 and turn, two more times each way. 27:03 Okay, good, thanks a lot, ladies, we're all done. 27:08 As you can see in just a short period of time, 27:10 as little as 20 to 25 minutes 27:13 we can get a good overall body workout 27:15 on the entire body. 27:16 So whenever we look at exercise, 27:19 we have to realize that we can get it done, 27:21 if we simply make it a priority in our life 27:23 and know that's what we're gonna do, 27:25 regardless if you're at the office 27:26 or at home or first thing in the morning, 27:29 make a regular time where you can get some exercise 27:31 and also make a regular time 27:32 where you're gonna spend time with God. 27:34 Because above all things, 27:35 unless we do it for the right reason. 27:37 We're not gonna get the benefits 27:38 we could if we simply did it all to the glory of God. 27:41 Remember, we can do all things through Christ, 27:43 who strengthens us. God bless you. 27:45 and we hope to see you next time. Goodbye. |
Revised 2014-12-17