Participants: Becky Garber, Dick Nunez, Fred Garber
Series Code: BASA
Program Code: BASA000003
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to 00:06 improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 If you're feeling all stressed out, 00:16 exercise can help. Find out how next 00:19 on Body and Spirit Aerobics. 00:52 Hello, I am Dick Nunez, Wellness Director at the 00:54 Black Hills Health and Education Center. 00:57 Welcome to Body and Spirit aerobics. 00:59 Today as we get into our workout, 01:00 we're going to talk a little bit about stress. 01:02 Well, I'm sure we all felt at some time or 01:04 another and we often times wonder what 01:06 we can do about it. But we're gonna try 01:08 and get rid of the feeling of hopelessness 01:09 that surrounds our health problems. 01:11 We can't solve your financial stress 01:13 or even what your spiritual walk is. 01:15 But we can help you right now with giving 01:17 you little bit of exercise to help boost your morals, 01:19 make you feel good about yourself and to release 01:22 some chemicals in your brain, that are gonna 01:24 give you a sense of well being. 01:25 So, I think we're ready to get started 01:27 helping me out today will be Fred and Becky Garber. 01:30 Fred and Becky are good friends from the great 01:32 state of Ohio, who happen to be former Wellness 01:34 guests and so we got them here today to help us with 01:37 a great exercise program. So we're gonna start out 01:39 by warming up and we're gonna start out by just 01:42 making some nice big slow circles, 01:45 up and around and up and around and while we do it, 01:49 get a nice big breath, expand the rib cage. 01:55 Just by getting proper breathing, 01:57 we can relax more, and up and around 02:05 and lets do five more of those. 02:08 There is one and two and three and four and five, 02:24 good. Now we're gonna place our hands on our hips. 02:27 We're gonna pick our knee up and we're gonna 02:29 extend our leg up bring it down and back, up 02:32 and kick out, up, down, up kick out. 02:37 Oh! I'm having forms on that side, 02:39 up out and down, up out and down, up out and down, 02:46 up out and down, up out and down, up out and down, 02:54 up out and down, good, out and down, keep it up 03:01 and up out and down, up out and down, 03:05 up out and down, up out and down, up out and 03:12 down, up out and down, good. Okay, now we're 03:16 gonna step back, pull the leg up and down, 03:20 up and down, up and down, up and down, up and down, 03:30 up and down, up and down, five more, there's one, 03:38 two, three, four and five. Switch over now, good, 03:48 curl the leg up. Okay, let's do ten more, 1, 2, 04:00 3, 4, 5, 6, 7, 8, 9 and 10. Alright we're gonna 04:15 warm up the shin area, put you foot out. 04:19 Lift your toe up, press down, up down, up down, 04:26 up down, up down, ten more, 1 and 2, 3, 4, 04:39 5, 6, 7, 8, 9 and 10. Switch out, other leg out, 04:52 toe up down to the ground, up down, up down, 04:58 up down, up down, ten more, 1, 2, 3, 4, 5, 05:12 6, 7, 8, 9, 10. Alright, you're gonna put a foot 05:23 back down, push your heel to the ground, 05:26 up on the toe and down, up and down, up down, 05:33 up down, up down, ten more, 1, 2, 3, 4, 5, 05:46 6, 7, 8, 9, 10. Switch around and foot back, 05:58 press up on the toe and down, up down, up down, 06:04 up down, ten more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 06:25 and 10. Alright, now let's slightly start stepping, 06:30 try and move your hands a little bit as you do it, 06:36 we're gonna start building up slowly as we get into 06:39 our workout. As we do this good things are gonna 06:43 start happening. We're gonna get tired for one, 06:47 that's a good thing. There are some good 06:50 stresses in life, exercise is one of them. 06:53 Okay, let's swing the arms a little bit more, 07:06 more muscles we get moving, 07:08 the more calories we'll be burning. 07:21 Let's sweep into thirty more seconds. 07:23 Now we're down to 20 07:41 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Hands on the hips, 07:54 step out to the side, back to center 07:57 and step out and back, step, back, step out, 08:02 back, step out and back, step out, back, out, back, 08:10 and out, back good, keep it up. 08:16 You feeling that a little bit on your thigh, 08:18 as we're stretching inside the thigh 08:19 a little bit as you do that, 08:22 thirty more seconds and we're down 08:32 to twenty seconds 08:38 and now down to ten seconds, 5, 4, 3, 2, 1. 08:52 Back into our step. Continuous motion, 08:59 that's what this is all about 09:10 and we're gonna go forty more seconds 09:22 and thirty more. 09:31 Down to twenty 09:39 and we're down to our last ten seconds here, 09:43 at least on this exercise. We got 09:45 another one to do, 09:51 okay hands back on the hips, step out, 09:54 step back to the front, switch to the back, 09:59 to the front, out back together, 10:05 out back together, out back together, 10:12 out back together, out back together, 10:19 out back together, good, get up together, 10:27 out back together, out back together, 10:33 out back together, out back together, 10:40 out back together, out back together, 10:47 out back together, out back together 10:54 and we try to do one more minute of this, 10:58 good. Folks, we're looking good, 11:02 no problem, out back together, 11:07 out back together. We must have trained 11:11 you well when you came out to the Black Hills, 11:17 out back together, good, keep it up and of course 11:24 the best thing which a lot of people forget 11:26 is you folks have kept it up at home 11:28 and that helps 11:35 and we're down to fifteen seconds, 11:43 out back together, out back together, 11:48 one more each side. 11:54 Okay we're back into stepping now, 11:58 keep the arms moving. 12:06 This is a staple to any exercise program, 12:09 no matter which aerobic show you watch. 12:11 You will see they always comeback to a basic step 12:14 move, because you really can't take it away. 12:16 It's the basic of walking and walking 12:19 is such great exercise. 12:23 The big thing is to put in variation 12:25 into the workout, so people will enjoy it 12:29 and it won't be too monogamous for them. 12:38 Can you go ten more seconds like this, 12:40 and we're gonna pu in a little variation, 12:48 and okay, why don't we keep our step going. 12:51 Now we're going to turn our palms up, 12:52 we're gonna curl our arms up and down and up 12:58 and down and up and down, up down, up down, 13:06 up down, up down, up down, good keep it going, 13:14 squeeze your biceps as you pull up, 13:16 push the arms down, 13:18 thirty more seconds sir. 13:30 Lot of people when they go for walks, 13:31 like to use little hand weights 13:33 and that's helpful as well. Brings in the upper body, 13:38 gets those calories burning. 13:46 Okay, we're gonna make a transition here 13:48 in just a minute. Okay, now we're gonna bring 13:52 arms up and as we're stepping we're gonna 13:55 squeeze together and push out, together 13:58 and out together and out, together and out, good. 14:05 Now, we're focusing on the chest as we squeeze in, 14:10 together and out, together and out, good, 14:16 keep the elbows up, 14:23 keep squeezing, together and out, 14:26 together and out, down to twenty 14:30 more seconds of this 14:40 and we're down to 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 14:52 Arms out and we're going to make circles, 15:03 to start feeling that in your shoulders. 15:12 Starting to warm up yet Fred, 15:14 how about you Becky. Good. 15:15 Okay, you're getting warm, so am I. 15:25 If you need to put your arms down at home, 15:27 go head and do so, 15:32 boys here we're gonna keep trudging forward, 15:35 ten more seconds of that. 15:49 Okay, we're gonna keep marching, 15:51 and now we're gonna hold our arms steady. 15:58 Actually sometimes this helps, 16:00 when you're holding an arm steady to start marching. 16:02 Gives you something else to think about, 16:09 good, and good, we're doing great. 16:12 The fat is starting to be metabolized, 16:14 it's got to be 16:25 and we're got twenty five more seconds 16:28 and it's got feel really good when 16:30 we put our arms down, 16:32 I promise. 16:40 Ten more seconds, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 16:50 Drop the arms and keep marching, 16:54 keep the arms swinging; now we're gonna pickup 16:57 the pace a little bit. Bring the knees up, 17:06 we're gonna keep this up. 17:08 It's time for the home stretch 17:09 around the last corner. 17:16 It's like a track meet finish lines insight, 17:21 unfortunately it looks like a long ways away still, 17:23 keep going. 17:31 We're gonna try and do a minute 17:32 and twenty seconds of this still. 17:35 Pick it up, pick it up, 17:36 Good. 17:50 and we're down to our final minute of this, 17:54 your doing good Becky, keep it up, 18:03 keep picking the knees up. Swing the arms 18:17 and we're down to our last thirty seconds, 18:31 twenty seconds 18:43 and we're down to our last eight seconds. 18:51 Okay, slow it down, fortunately the victory 18:53 lap can be run slower. 18:56 Good, whenever we do something like this, 19:03 we don't want to stop abruptly. 19:05 Its very hard on the heart, so we're gonna 19:07 slow it down gradually, 19:15 then we'll find some more fun things to do. 19:22 Folks are looking good, 19:32 twenty more seconds at this pace 19:42 and ten, 5, 4, 3, 2, 1. Hand on the hips, 19:52 slow it down a little bit more, good 20:04 The calf muscles are often times 20:05 called the second heart. Because they help push 20:08 blood back through in the venous blood flow return 20:21 and thirty more seconds 20:29 and now down to twenty seconds. 20:36 Keep the breathing regular in through the nose 20:39 out through the mouth, ten more seconds, 20:47 and five, four, three, two, one, good job. 20:53 Alright, let's stretch out some, 20:55 press the calf to the floor and hold that, 21:04 ten more seconds and 5, 4, 3, 2, 1. 21:13 Switch, press the calf down, we're gonna hold 21:17 that for fifteen seconds, if you feel a stretch 21:21 in the calf area maybe a little bit in the back 21:24 of your leg and five more seconds, 2, 3, 4, 5. 21:32 Okay, put your leg out, lean forward into it, 21:37 keep the chest up. Now you're feeling it stretch 21:39 even more in the back of your leg, 21:44 keep holding it for ten more seconds 21:51 and five, four, three, two, one. 21:56 Switch, lean forward into it, 22:00 chest up and ten more seconds, 1, 2, 22:13 3, 4, 5, 6, 7, 8, 9, 10. Okay, put your hand 22:22 on my shoulders, use me as a wall 22:25 and get a hold of your ankle and stretch your 22:26 quadriceps, very good. Just like the morning 22:33 stretches back at the Black Hills right. 22:35 Good job folks, ten more seconds, 22:45 3, 4, 5, 6, 7, 8, 9. Switch legs, 22:57 doing good, okay and let's go ten more seconds, 23:09 5, 4, 3, 2, 1, good, relax. Okay, 23:16 let's put out hands behind our back, 23:17 contract your abdomen, bend over, up, 23:22 now lay back, stretch, contract the abs over up, 23:29 lay back, contract, over, up and back, contract, 23:37 over, up and back, contract, over, up 23:44 and back, contract, over, up and back, contract, 23:52 over, up and back, contract, over, up and back, 24:00 contract, over, up and back, keep it up, contract, 24:06 over, up and back, contract, over, up and back. 24:13 We're gonna do seven more, that's 1, 2, 3, 24:30 4, 5, 6, one more, 7. Okay, both of you down 24:43 on your hands and knees. 24:47 I want you to put your left leg out straight 24:52 and now put you right arm out straight. 25:01 Now, if you can put your other right leg out 25:02 and still stay in that position. 25:04 I'll be very impressed, I haven't seen anybody 25:06 do it yet. You just hold it like that for right now, 25:13 these is an excellent exercise to help 25:15 strengthen your back. Alright, lets switch, 25:22 right leg will now be out straight and left arm out. 25:28 Try and have that left arm out nice 25:29 and straight there Becky. There you go, 25:31 that's better, twenty more seconds of that 25:40 and we're down to 10, 9, 8, 7, 6, 5, 4, 3, 2, 25:50 and 1. Okay, sit down there and I want you 25:54 to put your feet together. Fanning your knees 25:57 out to the side, okay grab you ankles. 26:00 Put your elbows on inside of your thighs 26:02 and push down and hold that, hold it steady, 26:07 hold, hold, hold. Good, holding it, 26:20 its nice, relaxing move, it's a good feeling stretch. 26:24 So we're gonna hold this for fifteen more seconds, 26:32 ten seconds and five, four, three, two, one, 26:42 good go ahead and stand up. Let's just finish off 26:47 with some light trunk rotation, 26:50 turn and turn, turn, turn, three more each way 27:01 one and two and three, good. 27:10 Well done, thanks a lot. 27:14 Regular exercise does so much to boost you spirits, 27:17 it produces endorphins, which makes you feel 27:19 good inside. It also helps with other chemicals 27:22 produced by the body, to give you a feeling 27:24 of well being. That would cause 27:26 a lot of money to have done synthetically, 27:29 melatonin is tripled by regular exercise. 27:32 It's just God's way of helping us to deal 27:34 with stress, but do it for the right reason. 27:36 Look to him for your natural remedies 27:39 and you'll find if you do it for the glory of God, 27:41 great things will happen. 27:42 Remember Philippians 4:13 says 27:45 "I Can Do All Things Through Christ 27:47 Who Strengthens Me." God bless you 27:50 and we look forward to seeing you next time. |
Revised 2014-12-17