Body and Spirit

More Strength Training

Three Angels Broadcasting Network

Program transcript

Participants: Joe Carrell, Miles Scruggs, Dick Nunez

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Series Code: BAS

Program Code: BAS000043


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.
00:15 You can have a good strength training program
00:16 in privacy of your own home without equipment.
00:19 Find out how, next on Body and Spirit.
00:50 Hello, I'm Dick Nunez, Wellness Director
00:52 of the Black Hills Health and Education Center.
00:54 Welcome to Body and Spirit.
00:56 Today we're gonna talk about strength training.
00:58 In the Bible we read principles that talk
01:00 about if we take care of something,
01:01 God will bless us and multiply to it.
01:04 When we look at our muscles,
01:05 if we don't work them, we will loose them.
01:07 If you ever been in a any type of accident
01:09 where you've been put in a cast,
01:11 then we take that cast off,
01:12 you see that limb is drastically atrophied.
01:14 People often times think that when you stop exercising,
01:18 you stop lifting weights,
01:19 your muscles are gonna turn into fat.
01:21 Well, that doesn't happen.
01:22 Muscle and fat are two different things.
01:24 And in the privacy of your own home
01:26 without using a lot of expensive equipment,
01:28 we can get excellent strength training results.
01:30 We're gonna do that today.
01:32 Believe we're ready to get started.
01:34 Helping us out today will be Miles and Joe.
01:40 Okay, thanks a lot.
01:42 You're gonna start by warming up.
01:45 And just making some arm circles,
01:47 keep the blood circulating
01:49 and get us ready for a good strength training day.
01:54 Okay, ten more.
02:02 Five more.
02:07 Okay, now let's go the other way.
02:10 Up and around,
02:12 remember this is just warming up.
02:15 Shouldn't be a lot of exertion on this,
02:17 you might feel little popping in your shoulders at first.
02:20 When you start doing these as you continue working out
02:23 that should start to go away. Five more.
02:32 And good. All right.
02:33 We're gonna do some push ups today.
02:36 We're gonna do them in 10 second reps.
02:39 You're gonna go down 10 seconds and up 10 seconds.
02:41 Little more difficult this way but it gives you
02:43 an excellent over all affect. Okay, ready.
02:45 Start one, two, three come on back up.
02:49 Four, five, six down slow, seven, eight, nine, ten.
02:55 Up slow, one, two, three, four, five,
03:00 six, seven, eight, nine, ten.
03:03 Down slow, one, two, three, four, five,
03:08 six, seven, eight, nine ten.
03:13 Up one, two, three, four, five,
03:18 six, seven, eight, nine.
03:22 Again one, two, three, four, five,
03:28 six, seven, eight, nine, ten.
03:32 Up one, two, three, four, five,
03:37 six, seven, eight, nine, ten.
03:42 Down part way, let's hold for 15 seconds.
03:47 Hold steady five good,
03:53 deep breath and ten, eleven, twelve, thirteen,
03:59 fourteen push back up. All right, good.
04:05 Okay, let's stretch those muscles out,
04:06 let's reach back.
04:09 Feel the stretch in your chest.
04:13 Now, bring it across, pull tte shoulder blades out.
04:20 Again back.
04:24 Stretch the chest and now across.
04:31 Pull the shoulder blades up.
04:35 Okay, good. Okay, let's get the towels.
04:44 When we do strength training,
04:45 we can use something as simple as a towel
04:48 to give us a good resistance
04:50 as we go through a range of motion.
04:52 And when we have more than one person we can do
04:54 what's called the buddy system.
04:56 And we'll do that today.
04:58 I'm gonna ahead and just drop yours Joe.
05:00 Miles, its little demonstration, let's go.
05:03 Turn your left foot in towards me.
05:05 Okay, we're gonna do right arms.
05:06 Okay, pull and I'm gonna pull back.
05:09 And we're gonna give our self a good range of motion.
05:13 Okay, Joe, you take my spot.
05:17 Okay and start doing them.
05:19 Now, it's not a tug of war,
05:20 but it's good steady pressure.
05:21 For those at home,
05:22 if you don't have somebody to work on with.
05:24 Just do it on your own, with your towel.
05:26 Okay, I want you to do 20 of them, each way.
05:31 How many of you've done so far of them? Four?
05:33 Okay, that's five, good.
05:37 Six, okay Joe, you keep count there.
05:42 When we do strength training
05:43 we find that if we do them slowly,
05:47 we actually get more overall benefit
05:50 than if we do things fast.
05:52 Slow repetitions will work
05:53 with fast twitch muscle fibers.
05:55 Where if we do fast repetitions,
05:57 we're actually working slow twitch fiber.
06:00 Okay, how many are we on?
06:02 Good, this is an excellent way to train,
06:07 especially if you have somebody to work out
06:09 with you at home.
06:10 Husbands and wives can do
06:11 very well doing this type of workout.
06:13 Because this workout is good for both men and women.
06:15 And also even if you're a senior,
06:17 you can get good results
06:18 from strength training by just working out.
06:21 Okay, reverse it.
06:27 Now while you are working out, don't be afraid
06:29 to communicate with one another and let him know,
06:31 other person know pull harder,
06:32 I need more resistance.
06:34 Let me get the full range of motion.
06:36 That's very important.
06:38 If you ever have a personal trainer
06:39 and they are trying to dictate
06:40 everything you should do.
06:42 Well, you have some feeling
06:43 or how you feel your body responds.
06:45 And so you should also be able to have input
06:48 on how you feel you're best affected by your training.
06:51 Okay, what number we're on Joe?
06:55 Good, okay.
06:57 Let's go and slip the towel down.
07:00 Again we want to stretch out the muscle we work.
07:02 So you're gonna put the arm up over your head and pull.
07:05 We will feel the stretch along the side,
07:08 latissimus dorsi area.
07:11 Hold the stretch for five more seconds,
07:14 four, three, two, one. Now, switch.
07:23 Hold, but don't bounce.
07:26 Keep your stretch steady, five more seconds,
07:29 four, three, two, one. Now, relax, good.
07:35 Now we're gonna do a shoulder exercise, step up Miles.
07:39 We're gonna do what's called ladder raise.
07:40 We're gonna do a manual resistance.
07:42 Raise up, Miles, and back down.
07:46 And up and down.
07:48 Okay, Joe, you go and take my spot there.
07:51 You want to give him enough resistance
07:53 where he's gonna be able to get about 15 repetitions.
07:56 You know, last one you wanna do
07:58 a hard static cold Miles and force him to push you down.
08:02 Make sure you breathe when you do this.
08:03 Any time you do strength training,
08:05 its imperative that you have a regular exchange of air.
08:08 Do not hold your breath at all causing
08:09 that valsalva effect, because if you do
08:12 you can have intracranial intrathoracic pressure
08:15 that you not, you're not wanting to have.
08:19 Good, work it hard. Good.
08:26 How many we're Joe?
08:28 One more 11, 12, got three more.
08:37 Last one coming up.
08:38 You gonna hold it up there tight, Miles.
08:40 Okay, Joe, try and pull him down.
08:43 Good, breath Miles.
08:46 Excellent, good job.
08:47 All right switch over.
08:49 And for those at home
08:51 if you don't have somebody to work out with,
08:52 you can just do these manually on your own.
08:55 Or if you have some type of weights, dumbbells,
08:57 cans of food, clogs, jugs filled of water.
09:02 Books that are of the same size.
09:04 You can do some ladder raises with resistance.
09:11 If you are using a partner,
09:12 it may take a while for you to get coordinated in to
09:15 the making it a good effect for both of you.
09:19 That's okay, just stay with it.
09:20 The more you do it, the better it will become.
09:26 Okay, two more times.
09:30 And now hold it tight, Joe, hold it tight.
09:34 Good, good, good, all right.
09:38 Feels good, right?
09:40 Okay, now what we're going to do is
09:41 we're just gonna roll the shoulders
09:43 to loosen that up a little bit,
09:45 because you just did a real intensive work out there.
09:48 And what this will do is it will bring
09:49 the trapezius into play
09:50 as well as the deltoid you just trained.
09:53 And also it will help cool you down
09:56 and get you ready for the next exercise.
09:58 When you do this type of intensive training,
10:00 you may need to spend a little more time resting
10:02 than you would otherwise just doing easier repetitions.
10:07 Okay, now let's go the other way.
10:11 Try and lift the shoulders
10:12 as high as you can and up around.
10:17 Good going.
10:23 And five more.
10:30 And one more. Good, okay relax.
10:32 Okay, I'm gonna give another exercise
10:35 for you for strength training.
10:37 And I'm gonna help you out here Miles.
10:39 Go ahead and face me.
10:43 I want you to stand up, grab that palms over, palms over.
10:47 Okay, you're gonna row it up to your chin.
10:49 Up, then I'm gonna pull back down. Good, good.
10:58 This is giving you a lot of raise effect
11:00 working the trapezius.
11:04 And up, and up, and up,
11:09 five more up and up,
11:13 three more, up, good, up.
11:18 One more time, up, up, up, up.
11:23 Good, all right.
11:24 Okay, Joe, come on over, next.
11:29 Okay and up and down.
11:33 Good, focus on the trapezius,
11:35 as muscles coming off your neck. Excellent.
11:43 Good. Good.
11:51 Again, five more times
11:57 and three more.
12:04 One more. Good job, all right.
12:09 Okay, Miles come back over here.
12:10 Now we're going in to a bicep.
12:12 I want to help him out, one in the same position.
12:14 Okay, curl. Good.
12:25 Well, I'm trying to give him a good steady resistance
12:28 and tension both up and down.
12:37 And five more.
12:41 Keep your back straight,
12:42 make sure you keep a good exchange of air,
12:45 three more times.
12:51 And one more. Excellent, good job.
12:58 Okay, ready for more, Joe? I'm ready.
13:02 Okay, up. Excellent, good job. Good.
13:12 you want to focus on the muscles you're working,
13:15 in this case we're doing the biceps.
13:19 Even the person doing the resisting for the other
13:22 will get a workout helping them out.
13:27 Good, five more.
13:34 Excellent, up, and up.
13:40 Good, two more.
13:45 And up, now hold tight.
13:47 Bring it down part way, hold tight, for ten,
13:49 one, two, three, four, five, six, seven,
13:55 eight, nine, ten, good, excellent.
14:00 Okay, let's go ahead Miles, and take the towels off.
14:07 Joe did a good job holding that one.
14:09 In fact I could hear the fibers in the towel
14:11 started to stress just a little bit there.
14:14 Okay, we're gonna go back to push up position,
14:16 this time you're gonna doing it of your knees.
14:18 Now, you gonna listen to my commands
14:20 because we're gonna do them in slow
14:22 increments here to work the tricep area.
14:24 Okay, so this is what as often times called
14:29 lady style push ups, but this is gonna work
14:32 very effectively for what we're going to do here,
14:34 because we're already tired from what we've done.
14:36 So, now we're going to put the focus on the triceps.
14:39 Push ups can work the chest and the shoulder area,
14:42 but also can be really good tricep exercise.
14:44 Okay, just go down just few inches and stop.
14:48 Okay, down a few inches more and stop.
14:51 Down a few inches more, stop. Up a few inches, stop.
14:55 Back down a few inches, down little bit more.
14:59 Up all the way. Down a few inches, stop.
15:03 Down a few inches more, stop.
15:05 Down a little more, stop.
15:07 Up a few inches, stop.
15:10 Down, stop. Down little more, stop.
15:14 Up all the way. Down to few inches, stop.
15:18 Down, stop. Good, hold. Down a little more.
15:23 Up a little bit, back down.
15:26 Up a little bit, back down.
15:29 Hold, up a few inches.
15:32 Back down a few inches, hold.
15:34 Up all the way. Down a few inches.
15:38 Down a few inches more. Up a couple.
15:42 Back down, hold, hold. Up all the way.
15:47 Down a few inches, hold.
15:49 Down little bit more, down little more.
15:53 Up a couple inches, back down.
15:57 Up a couple inches, all the way up.
16:01 Down a couple inches, we're almost done.
16:04 Down a little bit more and down a little more.
16:07 Up a little bit. Back down, up a little bit.
16:12 Up all the way. Okay, let's go down and hold.
16:16 We're gonna try and hold up a little bit higher, Joe.
16:18 Okay, down a little bit more though, right there.
16:21 Okay, we're gonna try and hold for 20 seconds.
16:24 Hang in there,
16:27 15, 16, 17, 18, 19, 20, excellent.
16:33 Okay, on the feet,
16:37 you feel the triceps here.
16:38 Yeah. Okay, good.
16:40 Now, we want to stretch
16:41 those muscles that we just worked.
16:43 So, we're gonna do the shoulders,
16:45 we're gonna bring the arm across.
16:48 Stretch that area.
16:52 Okay, let's hold that for five more seconds.
16:54 Four, three, two, one. Now, switch.
17:00 Okay, and hold that.
17:05 Let's go five more seconds,
17:06 four, three, two, one okay.
17:10 Let's hook the hands here and just go out like this.
17:14 We're gonna stretch the arms out a little bit.
17:18 It's amazing what we can do with the towel, isn't it?
17:23 Okay, just hold that stretch.
17:28 Okay, and just let the arms gonna shake out.
17:30 And since we put a lot of effort in to that.
17:32 We're gonna take just a moment to get a few breaths of air
17:35 and then we'll be going to our leg training.
17:36 So let's do a few deep breaths
17:38 into the nose and out through the mouth,
17:43 into the nose, out through the mouth,
17:48 into the nose and out through the mouth, good.
17:53 Now we're gonna go into squats next.
17:56 And we're also gonna do the 10 seconds sequence
17:57 here with the squats.
17:59 Squatting is something we can just bounce up and down
18:01 and do and not really get that much out of it.
18:03 But if we do them right,
18:04 and we do the 10 second repetitions,
18:06 we can get a great effect out of this.
18:08 Okay, so let's go and cross your arms.
18:11 When you do these, you're gonna have your feet
18:13 little wider than shoulder width.
18:15 Okay, and start squatting slowly.
18:17 One, two, three, push your hips back,
18:19 four, five, six, seven, eight, nine, ten.
18:25 Up slow, one, two, three, four, five, six, seven,
18:31 don't lock out, now back down.
18:33 One, two, three, four, five,
18:37 six, seven, eight, nine, ten.
18:41 Up slow, one, two, three, four, five,
18:46 six, seven, eight, nine.
18:49 And down slow, one, two, three,
18:52 four, five, six, seven, take it down,
18:56 take it down, down, down.
18:59 Up slow, one, two, three, four, five,
19:04 six, seven, eight, nine, ten.
19:08 Back down, two, three, four, five,
19:13 six, seven, down, down, down.
19:17 Now up slow, one, two, three,
19:21 four, five, six, seven, eight, nine, one more time.
19:26 Down one, two, three, four, five,
19:31 six, seven, eight, nine, ten.
19:35 Up one, two, slow three, four,
19:39 five, six, seven, eight, nine.
19:43 I go part way down
19:44 and we're gonna do a 30 second hold.
19:46 Put the chest up. Okay and hold out.
19:49 Good, good, good, there is five, excellent.
19:53 Hang in there, you're gonna feel good when we're done.
19:56 Ten, good, good.
20:00 Fifteen, you might feel a little
20:01 lactic acid burning right now.
20:03 But it will go away as soon as you stand up and relax.
20:06 Twenty, one, two, three, four, five,
20:11 six, seven, eight, nine, and ten, excellent.
20:16 Good job.
20:18 Okay, just go and shake them out a little bit.
20:20 I'm sure we felt that pretty well, okay.
20:22 Go and lay down on your sides
20:23 and we're gonna stretch the quadriceps.
20:27 You get a hold of an ankle and pull back.
20:30 Okay, now for those at home,
20:31 this is a very intensive workout.
20:33 So unless you've been doing something,
20:35 this will be difficult one to do,
20:37 unless you just pace yourself
20:38 and maybe just do a few or stop and rest.
20:41 You don't have to try and stay with these guys
20:42 especially if you're in your fifties or sixties or seventies
20:46 and haven't been working out regular.
20:48 It would be a mistake to try and stay with a couple of guys
20:50 that are probably younger than that, okay.
20:54 Let's switch over to other side now.
20:58 Stretch that way, okay.
21:03 Pull back, good.
21:05 Right let's hold out for five more seconds,
21:08 four, three, two, one, okay.
21:12 On your hands and knees,
21:14 actually you drop down to your elbows, one leg out.
21:19 Okay, we're gonna raise that up and down.
21:21 Okay, down and up.
21:22 Good, let's do 20 of those.
21:26 Good, excellent. Keep the leg straight.
21:33 This is trying in the gluteus maximus some more.
21:35 We've worked out during the squats,
21:37 but this will give it little more of a direct stimulation.
21:42 Eight more, one, two, three, four,
21:48 five, six, seven, and eight.
21:52 Good, switch okay, 20 of those. Good.
22:02 Five, six, seven, excellent.
22:05 Going eight, and strain on the gluteus maximus
22:08 while you do it and keep your legs straight.
22:11 Nine, ten, eleven, twelve, thirteen,
22:17 fourteen, fifteen, sixteen, seventeen,
22:22 eighteen, nineteen and twenty, good.
22:26 Okay, put the other leg back out again, the first one.
22:29 Okay, now we're just gonna be flex the knee
22:31 like the flexing of bicep and keep your leg up.
22:34 Okay, and then out.
22:36 And flex, and out twenty times,
22:38 there's three and four,
22:41 good five concentrate on the hamstrings,
22:43 six, seven, eight, nine, ten, eleven, twelve,
22:53 good, thirteen, fourteen, fifteen, sixteen, seventeen,
23:00 three more, eighteen, nineteen and twenty.
23:04 Switch. Okay, flex, good.
23:14 This is all about concentration when you do this.
23:17 Just focusing on flexing that hamstring,
23:19 it might cramp up at first.
23:20 But if you're used to doing this,
23:21 that's a very common phenomenon,
23:23 have a hamstring start to cramp.
23:27 Okay, I believe we got 10 more.
23:29 One, two, three, four, five, six,
23:37 seven, eight, nine and ten, good.
23:42 Turn on your back.
23:44 And we're gonna do some abdominal training.
23:49 Hands behind your neck,
23:52 you'll be all right, okay.
23:54 Hands behind the neck and we're gonna crunch up,
23:56 pull out and crunch, good.
24:03 And we gonna do 20 of those.
24:07 Okay, I'll get in sequence here we go, six, seven excellent.
24:11 When you do the abdominals,
24:12 you want to make sure that you blow out
24:15 and draw your abdominal in.
24:17 Press your lower back
24:18 to the surface as much as possible.
24:21 And that will give you the best of all affect.
24:23 And then you come up try and lift your chin up,
24:25 like you're trying to touch your chin to the ceiling.
24:31 Okay, five more, one, two, three, four and five okay.
24:40 Take the feet off the floor, cross with the ankle.
24:43 Okay, and go.
24:45 Good, two, three, good keep going.
24:56 Good, try and go together, up.
24:59 And up, and up, up, up, up, and up.
25:07 Five more one, two, three, four, five.
25:13 Leg straight up. Okay, and go.
25:16 Up and do 20 there.
25:21 Excellent, keep going.
25:28 Ten more, one, two, three,
25:32 four, five, six, seven, eight.
25:39 Put your legs up.
25:40 Okay, now lower them slow.
25:42 Keep the legs straight, lower them slow.
25:44 Put your hands down on your side for balance.
25:46 Down, down, down, down,
25:49 now hold for 10 seconds, one, two, three,
25:55 four, five, six, seven, eight, nine and ten.
26:01 Excellent, okay, up on the feet.
26:05 Okay, we need to stretch the hamstrings out,
26:08 put your leg out, lean forward into it.
26:12 So it will help us cool down
26:13 after putting intensive workout there.
26:16 Okay, let's hold for five more seconds,
26:19 four, three, two, one.
26:22 And now switch.
26:27 Lean forward, feel in the back of your leg. Don't bounce.
26:32 Make sure you keep a nice steady stretch.
26:34 Five more seconds, four, three, two, one, good.
26:40 I'll just finish off with some trunk rotation,
26:44 so cool us off.
26:46 And keep the motion going in the body.
26:48 So, muscles can help the heart,
26:50 feel the cool down process.
26:55 Let's go five more each way,
27:05 two more.
27:11 Okay, good, great. Thanks a lot guys.
27:15 Strength training does not have to be complicated.
27:17 And even if you're senior citizen,
27:19 you can get a lot of benefits from strength training.
27:21 You can get yourself lot stronger you thought possible.
27:24 I've seen people double and triple their strength
27:26 in just two or three week time period,
27:28 because they're often doing something.
27:29 But, we also have to remember
27:30 that we have to do it for the right reason.
27:32 In the Bible it says in Philippians 4:13
27:34 "I can do all things through Christ,
27:36 who strengthens me." God bless you,
27:38 and hope to see you next time.


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Revised 2014-12-17