Participants: Madison Turner, Dick Nunez, Brittany Nunez
Series Code: BAS
Program Code: BAS000107
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00:02 The following is designed to demonstrate simple
00:04 workouts that you can use to improve your health. 00:09 Be sure to consult your physician before beginning 00:10 any exercise program. 00:15 Cross training is a very popular method of exercise 00:17 involves using one or more various activities 00:20 and putting them together, in our case 00:22 its aerobics and anaerobics. Stay tune and find out 00:24 how next on Body and Spirit. 00:56 Hello. I am Dick Nunez Exercise Physiologist 00:58 and Principal of Miracle Meadows in Mountain State 01:00 Leadership Academy in West Virginia. 01:01 Welcome to Body and Spirit. 01:04 Today, we are gonna do our cross training program, 01:06 it's a very good way of keeping the heart 01:08 going although I prefer doing just aerobics 01:11 or just anaerobics. It also works well 01:13 to combine them to get a good overall exercise effect 01:16 and also is very time efficient and it breaks up 01:19 the monotony. I think that it is gonna 01:21 become a very popular edition to the 01:22 Body and Spirit program as we try and launch programs 01:25 that are gonna reach a wide variety of people granted 01:29 not every program is gonna be for everybody, 01:31 but hopefully during the time that you watch the program 01:33 you'll find something especially for you. 01:36 I believe we are ready to get started 01:37 helping me out today is my daughter Brittany and Madison. 01:40 Brittany is a student of Mountain State Elementary. 01:43 Madison at the Mountain State Leadership Academy. 01:47 Alright, ladies are we ready? Yes, we are. 01:52 Let's start stepping, we are gonna start 01:56 by just warming the body up and this should 02:06 take care of it for too long. 02:13 Good 40 more seconds, get the knees up, 02:27 30 more seconds, pull the arms, here we go, 02:35 what a parade we are. 02:46 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, push up position. 02:59 Let's go off the knees, down and up, 03:03 you can go for 30 of them, not so fast 03:05 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 03:20 16, 17, slow down 18, 19, 20, 03:25 1, 2, 3, 4, 5, 6, 7, 8, 9, good back on your feet. 03:39 Okay let's jog in place. When you do aerobics 03:55 simply matter doing rhythmic activity 03:56 that you made your muscle group, 03:58 your jogging can be real slow or it can be 04:02 relatively quick, do it at your pace, 04:08 not necessarily our pace, maybe you wanted to do 04:10 it faster then us. That's okay too. 04:22 When we do pushups, we can do neither against 04:25 the wall or bend knee like we were doing 04:29 or just regular military style pushups. 04:40 While you are exercising you want to get dizzy 04:42 or lightheaded. Okay, back on the floor again 04:58 20 more pushups. Okay control them 05:02 down and up good, good, 4, 5, good, 05:10 6, 7, 8, 9, 10, 11, and 12, get together 13, 05:23 14, 15, 16, 17, 18, 19, 20, back up. 05:35 Okay, let's put our hands on our hips, 05:37 spread up little bit ladies, step side to side good. 05:48 What we are doing now is just putting little 05:49 variety in basically that's what the program do 05:58 today and all composes the same thing, 06:02 people think they find the magic answers every now 06:04 and then reality is there has been lots of gimmicks 06:07 over the years and when the dance exercise 06:11 first started full tilt and that was so popular 06:16 then they started going to step aerobics. 06:18 Now it's popular and then they start using bends, 06:23 so they could do upper body and lower body together 06:27 then they came out with greatest, 06:28 greatest Tae Bo, where you could get fit, 06:31 learn how to kick your friends teeth in at the same time. 06:35 They all tend to do the same thing 06:36 just get you moving and get you exercising, 06:40 and that's all we're trying to do here. 06:42 It's gives you little variety, although you won't find 06:46 the hard pounding rock music here 06:49 because reality is it's actually counter productive, 06:52 it might drop your adrenaline, 06:55 but it has other negative consequences for your mind, 06:59 okay, good. let's reach out just do our pulls 07:04 each way out do 20, it's 4, 5, 6, 7, 8, 9, 10, 11, 12, 07:20 13, 14, 15, 16, 17, 18, 19, and 20, switch over 07:35 and pull, pull, pull, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 07:54 14, 15, 16, 17, 18, 19, 20, good. Alright to the front. 08:15 I don't think I'm quite ready for that step dance yet, 08:19 you know, I'm talking about are you a step dancer. Yeah. 08:22 That's impressive. That is impressive; 08:24 I don't think I'm ready for it either. 08:28 And they all do with the smile on their face. 08:32 That would take practice. 08:42 Good keep going, okay, good. Alright, now we are gonna do 09:00 some shoulder work, pull this out, 09:02 sort of circles. Oh! Madison what a joy it is. 09:09 Oh! I know. Okay become small, 09:16 Madison just absolutely loves these. Right. 09:21 Big and small, palms pointed down and reverse it, 09:35 and reverse it, and reverse it, 09:43 good and back to front again make them bigger, 09:57 smaller, now bigger and smaller, now reverse it 10:17 and we are about ready to hold keep going, 10:25 and hold, one minute good. 10:32 Let's take good breaths while we do it into the 10:33 nose up to the mouth in and out, palms down 10:42 there you go Madison, just 20 seconds and 30, 11:03 hold on, it's 40 good, hold, hold, hold 50, 11:16 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 11:27 Alright, let's step, let's go in a circle, not too fast, 11:52 okay reverse it, we're gonna too dizzy going one way. Why. 12:03 Whenever we lapse around this is a mile, 12:20 okay and fall back into place, 12:41 50 more seconds down to 5, 4, 3, 2, 1, good. 12:58 Alright, now we are gonna do some biceps and reach out, 13:02 flex out, and flex out and flex, and flex, and flex, 13:14 and flex, keep going, flex, and flex, and flex, and flex, 13:26 and flex, good, go slow squeeze it in, 13:34 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, hold it, 13:54 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 14:04 Alright, back to our step start from front. 14:24 Starting to get warmed up Brittany. Yes, I'm. 14:27 How are you Madison? Little lukewarm. 14:29 Little lukewarm, okay. We'll keep going for hot, 14:38 well those of five point 15 more seconds, 15:07 10 more, okay. One arm at a time, just push down, 15:20 up, push, up, keep going, push, up, push, up, 15:34 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 15:54 other side, push, push, push, 4, 5, 6, 7, 8, 9, 10, 16:12 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, okay. 16:26 Side to side, good. Right now you should be 16:45 feeling your pulse rate going pretty well. 16:47 It's okay to stop and take your pulse if you need to 16:50 and we want to use either the thumb side of your wrist 16:54 right in here or use it in your temple area, 16:58 do not take it off your carotid artery, 17:01 lot of people don't even know what the carotid artery is, 17:04 start putting pressure on there, 17:05 feeling for beating pulse, you could create some problems 17:08 especially if you already have some cholesterol plaque 17:12 build up in there you could create pretty 17:15 bad situation for yourself. And also it automatically 17:19 signal the heart tell to slow down 17:21 because it sense its pressure on a 17:24 very vital artery of the body. Your heart rate should be 17:31 220 subtract your age, you are 40 years old 17:35 that give you 180 maximum heart rate and take 80 percent 17:38 which will be 144, 70 percent which would be 126. 17:42 So if your 60, maximum heart rate 17:48 then would be 160, so it will be 128 and 112. 17:56 Okay, rest. Let's ge couple of breaths in out, 18:01 in and out. Let's do some squats, 18:08 okay down and up, down and up, down and up, down up, good, 18:22 now I can't take these very deep, 18:26 you can if you want to for the sake 18:29 of the training effect, we just keep them little bit 18:31 shorter, push your hips back little more Madison, 18:38 here you go, 20 more, 1, 2, 3, 4, 5, 6, 18:54 7, 8, 9, 10, more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 40, good. 19:15 Step. How you're doing now Madison? 19:38 Little bit warmer. Little bit warmer, 19:40 okay. We aren't quite down yet. 19:42 Brittany how you doing? I'm getting hot. 19:45 Okay, 20 more seconds, 10, 5, 4, 3, 2, 1. 20:26 And bend your back, let's crunch the abdomen, 20:30 bend over, up and back, contract over, up and back, 20:37 over up and back, contract over, up and back, 20:46 again contract over, up and back, over up and back, 20:54 contract over and back, just keep it going, 21:01 focus on contract your abdomen each time. 21:07 It will allows you come forward, 10 more, 21:14 there is 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, okay. 21:40 We will just take few more laps around the platform here. 22:09 Okay and reverse it, follow in, 22:42 and we down to the home stretch literally. 22:47 That's good. Okay lay down your side, 22:58 grab hold of your ankle, stretch your quadricep, 23:06 a good part. Yes. A comfortable part. 23:12 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 23:21 pull over switch and pull and pull 10 more seconds 23:39 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 lay on your back, 23:50 neither the chest, put your other leg down 23:57 okay hold that, 10 more seconds, 1, 2, 3, 4, 24:08 5, 6, 7, 8, 9, leg straight up, 24:15 pull back, good, excellent and 10 more seconds 24:23 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, pull your other knee 24:34 to your chest, other leg straight, 24:39 10 more seconds, 9, 8, 7, 6, 5, 4, 3, 2, 1, 24:55 leg straight up and pull, pull, pull, good, keep going, 25:06 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 25:16 on your feet. Hands behind your head, 25:21 stretch back, and just hold that, 25:23 move your chest back, 10 more seconds, 25:29 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 25:39 Pull your shoulder blades out and hold that good, 25:46 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 25:57 Arm over your head and pull here you two go 26:01 and do your walking, 10 more seconds 26:10 1, 2, 3, 4, 5, 6, 7, 8, 9, switch and pull 26:22 hold it steady and 10 more seconds 26:31 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 26:41 Bring your arm up and across, 26:48 and pull 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 27:00 switch up and hold and 10 more seconds, 1, 2, 3, 27:12 4, 5, 6, 7, 8, 9, 10, good. Thank you ladies, well done. 27:25 Cross trainings is just an another way of working out, 27:27 however, you do it make sure you do it 27:29 for the right reason. All that we do should be done 27:31 at the Glory of God. You want to have 27:33 little variety in your life and this will help 27:35 give you that, but all in all 27:37 could God be the glory. 27:38 Remember what Philippians 4:13 says, 27:41 I can do all things through Christ not through ourselves, 27:44 but for Christ for he is the one, 27:47 who strengthens us. God bless you, 27:50 keep exercising, I'll look forward 27:51 to see you next time on Body and Spirit. |
Revised 2014-12-17