Body and Spirit

Fitness For Young People

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Kyle Gabbert & Brittany Nunez

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Series Code: BAS

Program Code: BAS000144


00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use
00:05 to improve your health.
00:08 Be sure to consult your physician before
00:10 beginning any exercise program.
00:13 One of the questions that I'm frequently asked
00:15 is when is the best time to start young people
00:17 in a workout program.
00:18 We're gonna to talk about that
00:20 more next on Body and Spirit.
00:47 Hello I'm Dick Nunez wellness director of
00:49 the Black Hills Health and Education Center.
00:51 Welcome to Body And Spirit.
00:53 During my years in the Athletic Club and even now,
00:56 I get asked frequently when is the best time
00:58 to start young people in workouts
01:00 and that's been now age old question
01:01 for quite sometime, because people
01:03 are always worried about well you might
01:05 to store their growth place,
01:06 if you get them in a workout routine.
01:08 Yeah nobody thinks twice about TV football,
01:10 use Soccer, Little League, those are type of
01:13 events that can really destroy
01:14 the growth place by Serious
01:16 Trauma during collision Type Sports,
01:18 but working out is usually very controlled,
01:21 and I remember back when I was a youngster we had
01:23 the Presidents Physical Fitness Test and many
01:25 of the young people would fail,
01:27 because they couldn't do pull ups
01:28 and a teacher by name of Wayne Westcott
01:31 who later on became the head of the YMCA
01:33 in fitness discover that by taking his young people
01:36 through regular workout routine.
01:38 Now did they excellent all aspects of the test,
01:41 but they also, pass the pull up test.
01:43 So, when you get people working out
01:45 even if it's in their 4th and 5th grades,
01:47 they can get some outstanding results.
01:49 So, we're gonna talk about that as we go
01:51 through our workout routine so,
01:53 I believe we are ready to get started
01:54 helping me out today
01:56 will be my daughter Britney
01:57 and also, Kay Gabbard.
02:00 Welcome. let's have some fun here before do
02:02 anything we want to warm up because
02:04 if we don't then we could hurt something,
02:06 so, what we're gonna to do
02:07 is we're just gonna to take our arms in front of us
02:09 we're gonna to bring them away up stretch back
02:13 circle them down alright back up again
02:19 way out and down,
02:21 if you feel your shoulders
02:23 crack and pop a little bit while you do this,
02:26 don't panic in fact the more you do it
02:28 the better it should be calm,
02:30 so, up stretch back bring it around
02:34 bring it up way up stretch back bring it around.
02:38 Okay now what we're gonna to do
02:40 is we're gonna to push our hands together
02:42 in front of us and when you push hard
02:44 you should feel that in your chest area
02:46 and again that's warming up the muscles
02:48 we're gonna to be using here
02:50 what I find is specially youngpeople by teaching
02:52 them how to use their own body weight
02:55 it really helps them later on in life. Okay,
02:58 so, I think we are ready to go,
03:00 I want you to get in push up positions.
03:03 Britney I want you do a modified push up,
03:05 which is doing it off your knees
03:06 I don't call them girls push ups,
03:09 because I ignore girls you can do one arm push ups
03:11 and I know men who can do modified push ups
03:14 for those at home if you can't do regular push up
03:16 you might want just do them against the wall,
03:18 that also, would be very beneficial
03:20 and it will help you in a stepping stone of
03:22 becoming more progressive in your push ups.
03:24 So, you're gonna get down that way
03:26 Kay you're gonna to do regular,
03:27 regular type push ups and we're gonna to do
03:29 10 of them alright.
03:31 So, get ready okay down control and back up
03:36 when you doing this you're focusing on the chest
03:37 as you doing it, we want to go down
03:39 to those the upper arm is parallel to the ground
03:43 as you seek thigh is going down
03:44 even a little bit more so, that's okay.
03:47 Good and so, Britney is doing the modified one.
03:51 It's very important, keep that back nice
03:53 and straight while you do it
03:54 do not let your pelvic area
03:57 collapse down keep it nice and straight,
03:59 good form good. Britney how many
04:02 we got there? Two more, two more okay
04:05 we're doing right. Yes, sir, alright
04:09 one more time sounds like the marine corp good.
04:11 Alright come on up.
04:14 Flexibility is very important to all ages,
04:17 so obviously when people watch Body and Spirit
04:19 people of all ages who are doing it even though
04:21 would be talking about young people.
04:22 So, we're gonna stretch out that area by
04:24 putting our hand behind the head
04:26 and stretching your chest area
04:28 you should feel it through there,
04:31 good right through there now
04:32 what we're gonna to do
04:33 is we're gonna come across
04:34 and give yourself a big hug
04:35 and when you do that grab the outsides
04:37 of your shoulders and actually trying feel
04:39 yourself pull your shoulder blades apart.
04:43 So, you should feel that right
04:44 through the center of your back.
04:47 Okay now let's do it again,
04:51 do the same stretch at here first
04:53 hands behind the head and reach back
04:56 push your elbows as far as you can
04:58 bring your head back
05:01 and now bring it across
05:03 grab the back of the shoulders
05:05 and pull alright and relax. Now, as I mentioned
05:15 during the very beginning pull ups is an
05:16 exercise, the many young people cannot do
05:19 because they are not very good in supporting
05:20 their own body weight so, we're gonna to do
05:22 stimulation of that. Now we are not gonna to be
05:24 using weights here, but if you have a pull down
05:27 piece of equipment or a pull up bar that's a good
05:29 thing to use so, reach up and act like a grabbing
05:33 a bar and you just gonna pull down and contract
05:36 your shoulder blades together and then back up
05:40 bring your hands together at the top now pull it
05:42 down, squeeze your shoulder blades together
05:45 reach up bend your knees slightly, keep
05:48 yourself stability the chest is up as you pull
05:51 squeeze the shoulder blades together. Now
05:53 reach up and then pull squeeze together and up
06:00 and Britney I'm hoping you're counting I think
06:02 this is number 5. We're gonna to trying do 10 of
06:05 these, nice and controlled, squeeze your
06:11 shoulder blades together and reach up and this is
06:12 simulating the motion that you would do a pull
06:14 up exercise. Now what I find with young people
06:18 is when they start early they're not going
06:19 to make tremendous string gauge, because
06:22 they haven't hit maturity yet. Now we're gonna
06:25 to do, we got two more Britney, yes, sir this
06:28 is at that carry relax okay. And even I know
06:31 for Britney when you started you started you
06:33 was a very young girl couldn't be my daughter
06:35 without doing some exercise and even though
06:38 you had a gap or you didn't workout for while.
06:40 You still for benefit from the years you did
06:41 workout didn't you? Yes, I did okay now what
06:44 we're gonna to do we're gonna to bend over the
06:46 waist have the legs bend slightly. Now we're
06:49 gonna to reach out as you for got hold to
06:50 something and we're gonna to do that motion
06:52 again pull way back and then go forward pull
06:57 back and go forward and pull back and forward.
07:03 We're gonna to do 10 of these Britney. You can
07:07 be using weights again for this, this is a rowing
07:10 motion, still working that same area focusing on
07:13 you upper back. Too often exercise program
07:16 so, young people are focusing on the chest,
07:18 the chest, the chest, I remember seeing. Well I
07:22 talked about that in just second how many we
07:24 got? Two more okay one more time good. Okay
07:31 put the arm up over the head and stretch, now
07:36 we're stretching the muscle we just work.
07:38 I remember when I was working with a some
07:40 going and keep stretching, when I was working
07:43 with a team they always doing training for
07:45 football they were dong their upper chest four
07:48 times a week they were doing upper back at all
07:50 and all the guys walked around like they too
07:52 much starch in their deodorant so, and their
07:54 was really limiting their growth development so,
07:57 I start strong like again. Okay let's do the other
07:59 side now, okay we want to hold it stretch for
08:02 about 10 to 15 seconds make sure you keep
08:05 breathing as you doing it, do not hold your
08:07 breath at all while you exercising. When you
08:10 doing this stretch you should feel it through the
08:12 sides through area that you just gonna to done
08:15 working okay. Go ahead and relax now we're
08:18 gonna to work the shoulder area this is a
08:21 very important area we're gonna to put the
08:22 arms out and we're gonna to do some arm
08:24 circles. We're gonna to start with just small
08:27 circles. This is an exercise that everybody
08:32 can do. Well, pretty much everybody yeah
08:35 really bad, bad shoulders might be hard,
08:38 but now let's reverse it and for the most part
08:42 everybody can do some similar of a arm circle
08:45 exercise, when you doing this one you're
08:51 focusing on the shoulder area and you really
08:53 want to think about too much because as we do
08:55 it though start to feel it more and more. Okay
08:57 let's go the other direction again, if you
09:01 need to put your arms down at home that's okay,
09:05 you want to keep your arms as straight as fast
09:06 but while you doing it. Keep the arms straight
09:13 that can see you that well so, I'm assuming you
09:16 both doing it properly okay circle them keep the
09:20 palms down as you do it. Now just make a little
09:25 bigger circles now let's go back to the front
09:30 again nice big circles. Smile while you doing
09:35 we're having a good time alright. Now let's
09:37 go back for it now let's tighten them up again
09:42 nice and small okay let's go forward again and
09:50 at backwards okay. Now we're gonna to trying
09:54 hold it there for on minute and you'll be
09:57 amazed to how heavy your arms will start to
09:59 feel after one minute of this holding about
10:02 straight, nice and straight the elbows
10:03 totally locked out, palms down nice
10:06 straight across. shall we nice line there, should
10:10 be ready for take off right or else we need to
10:13 some win get some what do you call you got to
10:16 have that up draft over the top of the wings
10:18 there okay. Keep holding them, almost there
10:25 we're half way done, again if you have to put
10:28 your arms down at home that's okay, but we
10:31 want to get nice good workout here so, keep
10:33 folding in there we only got 20 seconds to go
10:36 start and see the fingers trembled just little bit
10:38 there Kay, but that's alright that's alright.
10:42 Okay, mild trembling, no not yet. Okay keep
10:45 holding, keep holding down to our last five
10:49 seconds. Britney you have a good smile,
10:52 alright. Put it down alright good. Now we're
10:55 gonna to do some shoulder shrugs we're
10:57 gonna to come up and around and up and
11:00 around and up and around, this is gonna work
11:03 the Trapezius area, also, very important area.
11:11 Lot of times people ask me about what I think
11:13 about things like TV football my own personal
11:16 opinion I feel like as the little young to start
11:18 getting into a Collision Sport, because you can
11:21 really do some damn which is somebody for the
11:23 long term okay up and around here the direction
11:26 now, and what I found to my life is like an NFL
11:32 running back we'll have a certain amount of
11:34 years at they were usually lost more than
11:36 they started 20 or 24, because they only take
11:40 so, much of that beating in pounding. Let's go
11:43 around five more times and one more time up
11:47 and around and just let it stretch down. Okay tip
11:52 your head to the side, stretch there and now go
11:57 with the other side stretch it there okay.
12:01 Now let's bring one arm across the body get
12:04 hold of it and pull it across you should feel
12:08 stretching right into here very good okay looks
12:12 good, feel your shoulders okay both
12:16 you're feeling okay good. Alright go the other
12:19 side now pull it across, pull it over alright good.
12:31 The arms is something that so, many lifters
12:33 think about especially young boys they want to
12:35 have the big guns and so what we're gonna to do
12:37 is we're gonna to do some Bicep work. We're
12:39 not going be using any weights but we're gonna
12:40 to do some put our arms out we're gonna to
12:43 bend the knees little bit and we're gonna to curl
12:45 into ourselves like this and we're gonna to reach
12:47 out so, we're flexing the biceps reach out and
12:53 you'll be amazing how much benefit you can get
12:55 by just flexing your arms on your own during
12:59 my years in body building we found that just by
13:01 going through pullers routine and flexing hard
13:04 you would feel your muscles work and you'll
13:05 be exhausted after wards. Now we're gonna to
13:10 put a little bit of motion into it we're gonna to
13:12 reach out okay now bring your left arm up go
13:16 down and bring your right arm up. So, we just
13:18 can keep alternating up and down up and down.
13:23 So, with the left down and right down, left,
13:29 good, right down, now together again, both
13:33 together and two more times like that curl it
13:38 up down curl up down now alternated again.
13:44 Since we're not using any weight and having to
13:47 depend up on our own resistance and flexing.
13:50 We're gonna to do a few more reputations and
13:52 we might do otherwise. Okay now together
13:56 again five of them there is 1 and 2 and 3 two
14:01 more times flex it up and flex it up okay now
14:06 alternated almost done and flex it, and flex it,
14:12 and flex, flex, flex one more time flex and
14:19 together for five more and that were done 1 and
14:22 2, 3 and 4, one more time and five good.
14:29 Shake it out, whenever we work the muscle we
14:32 also, want to work in antagonistic muscle.
14:34 So, in this case we want to work to triceps now
14:36 we're gonna hit the same position again,
14:39 bend the knees slightly good position. Now
14:41 we're gonna to push out and bring it back keep
14:44 the elbows in one spot try and flex the triceps
14:47 each time you push out the triceps at the back
14:49 of the arms, make sure you breath as you do it
14:52 keep your chest up the xiphoid process whic h
14:55 are little Bony Protuberance at the bottom
14:57 with your Sternum. You want to keep that up
14:59 the whole time, so, push it out, push it out, push
15:04 it out keep smiling Britney and push it out.
15:08 Okay now we're gonna alternated ready left and
15:11 right and left and right and left keep the elbows
15:17 at one spot and left and right and left and right
15:23 now we're gonna do them together push it out
15:26 and push it out, push it out push it out, one more
15:30 time like that okay now alternated again just
15:33 flex and flex, flex the triceps each time and
15:38 flex, flex, flex, flex one more time now together
15:45 again push it out, push it out, push it out,
15:51 almost done. Okay let's go five more there 1 and
15:57 2 and 3 flex 4 and 5 good shake it out very good
16:06 alright. Now doing the upper body so, in part of
16:11 the aquasion we also, need to work the legs.
16:13 It's the very important area for young people to
16:15 work. So, we're gonna to do two exercises we're
16:17 gonna to do Lunges and we're gonna to do some
16:20 Squats. Now to do a lunge we want to hands on
16:22 the hips Britney I'm having you demonstrated
16:25 and step out with your left leg step way out,
16:27 step way out and come down and back okay and
16:32 step out with the other leg now down and back
16:35 okay when you do the lunge the important thing
16:38 to remember is you don't want your knee to go
16:40 past your foot. So, keep in there you had good
16:43 line there so, you want to make sure you do that.
16:45 Now only thing I want you to do is trying to
16:46 step out just a little further okay. So, go and
16:48 step the left foot way out there good down okay
16:52 let's trying to get all one motion boom down
16:55 then back okay good alright we're ready come
16:59 back okay left foot first step way out and down
17:04 and back now Kay your legs are just slight bit
17:10 longer in Britney so, you have to keep it little
17:12 slow trying to keep the chest up posture is very
17:16 important while you do this now for some of
17:18 you older folks at home is said well I still want
17:20 to do this young persons workout you might be
17:23 saying but this hurts my knees so, when your
17:25 doing it you may not be elbow down as far so,
17:28 if you just go slightly down that's okay just go
17:31 to where you feel comfortable back down and
17:33 go ahead join the rotation here and just do
17:35 modified one we're just go down little bit and
17:40 you can do it that way until you start feeling
17:42 more comfortable and then you can go down
17:44 further, if you have very knees in my warn
17:47 avoid this one all together but see how you feel
17:52 this also, as one that can cause a great amount
17:54 of soreness. So, we don't want to go too over
17:57 bored on this exercise. You can take Dumbbells
18:01 while you doing this and hand over them in each
18:03 hand or you can have a bar of your behind your
18:05 head or you can go for a Lunge walk. We don't
18:09 quite have enough room on the set here to do
18:11 much walk or else I could have you do as go
18:13 around the podium here, but keep it going or
18:16 else trying to do five more on each side now,
18:21 but this is an excellent over all leg work do not
18:24 let your youngster avoid leg exercises because
18:28 actually it's more important for them to
18:30 get very strong structure their lower
18:32 body. I believe then their upper body, the upper
18:36 body will take of itself as to they go through
18:38 lot of exercises of recreation. Okay and I
18:43 think we got one more on each side that was it,
18:46 that was it. Okay well start to count and talk
18:48 at same time. Now we're gonna to do some
18:50 Squats and we had already do Squats what we're
18:53 gonna to do is gonna to have the chest up we're
18:54 gonna across the arms we're gonna to squat
18:56 down we're gonna to keep the knees over the
18:58 feet just like the Lunges, the first motion of the
19:01 Squat is actually the push your hips back like
19:03 your reaching for chair, but by the same token
19:06 you've got to keep your chest up. So, I should be
19:08 all keep look at right the camera, as I Squat
19:11 down alright again this is 1 if you have to go
19:15 modified not go down very deep that's okay,
19:19 but this is an excellent one for you youngsters to
19:20 do and for the oldsters too. By actually more
19:25 important for the older people to do this one
19:30 Squat down, lay down keep the chest up for
19:38 whole time you do it, I gonna to check form
19:39 here keep going push your hips back as you do
19:42 it, very good you're looking good alright. Give
19:46 me 10 more Britney, okay that looks great Kay
19:52 you're looking good, both from that very good
19:55 form. We're going down at till that upper thigh
19:59 is right about parallel to the floor for more as
20:02 young people that should be no problem for
20:04 those of the older set who might not be will get
20:06 down quite that far. How many more we got?
20:14 Two more, two more okay there is 1 and 2 now
20:21 we're gonna to go down and hold it for 10
20:23 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, or else go
20:36 ahead and lay on your sides on the floor okay
20:42 bring your grab or hold it your ankle pull your
20:45 heal up towards Gluteus Maximus stretch the
20:47 other way gap there Kay there you go. Now for
20:51 those at home if you don't have a lot of
20:53 flexibility you might wondering while your heal
20:55 is not touching your Gluteus Maximus and it
20:57 might be because you just having got flexible
20:59 enough, but stay with it and it should get better.
21:03 You're gonna to hold it for a five more seconds
21:06 hold your stretch study it should not hurt,
21:08 it should feel very comfortable, but yet you
21:11 still you should feel the muscle your stretching
21:13 okay let's go the other side and pull it up alright
21:29 when young people are get into in exercise
21:31 routine that finally very important to do your
21:33 exercises slow and control so, you don't get too
21:38 ballistic as if you do there the chances of
21:40 injuring yourself go up drastically okay. Let's go
21:45 ahead and try and lay on your back hold your
21:50 right knee up to your chest and stretch the
21:54 Hamstring area alright let's do the other leg now
22:07 activity is like running and jumping and
22:09 swimming and cycling all those things rolling
22:12 those who are all excelling exercises for
22:15 young person to do Okay go ahead and relax
22:19 alright let's bring your back up on your feet.
22:23 Okay we're gonna to come at to the edges of
22:25 platform we're gonna to do some Toe raises.
22:29 Okay go and put your hand on my shoulder
22:32 there Kay that will help you balance okay way
22:34 up okay and way down way up and way down
22:41 this is important motion for all people as well to
22:44 keep flexibility of the ankles one of the things
22:46 that happens to young people quite frequently
22:49 there is a sprain their ankles from various
22:50 activities especially things like Basketball or
22:54 Volleyball things like that having strong ankles
22:57 when that will help to prevent some of those
22:58 things, but also, will help you recovery if they
23:01 do have it. So, doing the calf raises will be very
23:04 beneficial it will be in exercise a lot of young
23:07 people will over look don't do that get on
23:10 there and do some and you'll find yourself
23:12 making a lot of progress. For young girls
23:15 exercise is extremely important, because you
23:18 developing your Bone Matrix when you're
23:21 young. So, Britney you why don't miss those
23:23 years where you developing your bones to make
23:25 sure and you don't get all crippled over lay
23:27 down in life. So, it's very important for young
23:29 people especially young girls to get a lot of
23:32 exercise and it's stay off the pop. Pop is one
23:36 of the major contributors to Osteoporosis,
23:39 because of the fast work acid which does not
23:40 have abnormal digestive pathway but similar
23:47 chemical structure to Phosphorus and so,
23:48 Phosphorus and calcium place since our battle
23:50 and so, you see bunch of girls drink and a bunch
23:52 of pop and you're gonna to see a bunch of
23:53 Osteoporosis later on. Alright, let's go five
23:59 more times way up and way down and way up
24:04 and way down three more times last one. Okay
24:11 now let's stretch the calf area we're gonna to
24:14 do that by stepping back pressing your heal
24:16 to the floor press down now lean forward and
24:21 you should feel that stretch even a little bit
24:23 more, stretch it alright switch it over. I've seen
24:34 many young people when they start working out
24:37 at an early age and they really don't make a
24:38 lot of progress and it can be discouraging but
24:41 then once they start getting that all puberty
24:44 and their Hormone start are really surged and
24:46 they just really explode up part greater and you
24:48 dells ever expect them too. So, I really feel
24:51 it's very beneficial for young people beginning a
24:53 good program right away okay good. Relax
24:57 okay I've actually like to do is few crunches so,
25:00 let's get back on your back there on the floor
25:04 and what we're gonna to do our crunches and
25:05 we're gonna to put our hands behind the neck
25:08 this is the important area is for young people
25:11 okay. We're gonna to what you gonna do is
25:12 you're gonna to crunch your abdomen by
25:14 pushing your lower back to the floor as much as
25:16 possible. When you set up bring your chin up
25:19 and just come on up okay go behind your neck
25:22 more there Kay just get your chin up see how
25:25 Britney is here okay go and come on up good
25:28 very important keep that chin up as you come
25:30 forward on your crunches that's good keep it
25:33 going very good one of the big problem the
25:40 young people have is their getting more and
25:42 more Obese by the year it's a terrible thing how
25:46 many kids are getting over weight lack of
25:48 exercise of course is a big part of that, but too
25:50 much television too much Internet, too much in
25:53 activity non of regular exercise and way too
25:57 much young junk food. By working there hold
26:00 their off body and by working the abdominal
26:02 now will certainly help, but if you belly is still
26:05 full of Jelly then having a nice abdominal wall
26:08 you still not going to show up and all are young
26:11 people want to look good nobody wants to feel
26:13 like their an odd ball by being weighable
26:16 weight. So, very important to get your young
26:18 person in the workout program especially the
26:20 are gonna to start having problems of the in fact
26:22 over to Black Hills one of our Doctor is a
26:25 Pediatrician and so, we actually want to have
26:28 young persons camp out there to trying to help
26:31 kids get into the good eating pattern. Okay so,
26:34 two more and very good alright. Back up we go
26:42 alright kind Britney I think that's good, good
26:44 workout thanks a lot for helping us out.
26:49 For all you youngsters at home you might have
26:51 great aspirations about doing some wonderful
26:54 great things. Certainly there is nothing wrong
26:56 with setting your goals high and going for it.
26:58 I have a young man I'm training right now who is
27:00 only 14 years old he get his already 6, foot 2 230
27:04 pounds and bench pressing 315 pounds so,
27:07 his gotten much stronger and you ever thought
27:08 possible but one of the things I'm trying to do
27:11 with them is first of all to teach young people
27:13 just a train as hard as they can not to worry
27:16 about how many pounds they left or what ever
27:18 and trying to do it for the right reason. See if you
27:21 doing it just a glorify our bodies it can be very,
27:23 very frustrating very discouraging and in all it
27:26 only sets ourselves for a big fall. But I always
27:28 trying courage young people and all people that
27:30 whenever we train we've to do it for the
27:32 right reason and that is to glorify God with our
27:35 bodies because we're not our own we are bought
27:37 with the price and that price is the blood of
27:40 Christ. So, what ever you do claim to promises
27:43 the Philippians 4:13 which states that I can do all
27:46 things to Christ which strengthens me. God bless
27:49 you thanks for joining us. We look forward
27:51 to see you next time on Body and Spirit.


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Revised 2014-12-17