Participants: Rick Nunez, Andrew Hard, Dick Nunez
Series Code: BASA
Program Code: BASA000025
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00:14 There is so many different exercises programs today
00:17 How do you know which one is best for you? 00:19 We're gonna talk about that next on Body and Spirit Aerobics 00:50 Hello! I'm Dick Nunez wellness instructor 00:52 to the Black Hills Health and Education Center. 00:55 Welcome to Body and Spirit Aerobics! 00:56 I've been in the athletic club industry for 20 years 00:59 before games and the wellness industry 01:01 and during my time there I saw so many things happen. 01:04 I saw the start of the dance aerobic craze, 01:06 I saw people starting getting splits, so they put out 01:09 the steps and started steps aerobics 01:11 then they started bringing out bands and they start doing band 01:13 and step aerobics 01:14 and we get in the other things like spinning 01:16 and we get in to things like tae-bo. 01:18 There's all things of programs out there and people often times 01:22 wonder: What's the right one for me? 01:24 Well, here at Body and Spirit we are trying to have a program 01:26 that's gonna meet as many needs as possible. 01:29 So many programs are out there they have a dollar sign behind 01:31 them. People are trying to make money and understandably so. 01:34 The fitness industry is a very big thing today. 01:37 But, too often we make exercises way to complicated and people 01:40 try to make it so difficult 01:42 that they have a little slant that maybe nobody else has 01:45 that you should fall throw it. 01:46 You can turn to some of the programs on TV today 01:49 and you can see some really fancy choreograph programs that 01:52 are very dancing and origin with a lot a music gone with them. 01:54 We're trying make things simple here. 01:57 We're not using professional actors to do this. 01:59 We're doing it with real people. 02:01 We don't choreograph our routines. 02:03 We're trying do things you can emulate at home as well. 02:06 So stay with us and we're gonna go through a routine 02:08 that I think you'll find very very helpful, 02:11 but also very very simple. 02:13 I believe we are ready to get started. 02:15 Helping me out today will be my son Rick 02:17 and Andrew Hard. 02:18 Any good workout routine needs to start with a worm up, 02:21 so, we're gonna do that by just loosing up here 02:26 Open around... 02:28 Open around... 02:30 Open around... 02:33 ... and three more... 02:38 Good. Now let's go back the other way! 02:40 Open around... 02:42 ... and round... 02:44 ... and up... 02:45 ... and up... 02:47 ... and up... 02:49 ... and up. Ok let's press the hands together. 02:51 We'll do a little chest work just by squeezing. 02:55 We'll bringing across our bodies 02:56 and cross the other way. 02:58 By doing this we'll bring the pectorals major 03:00 and the chest muscles into contraction. 03:02 ... and across... 03:04 ... and across... 03:05 ... and across... 03:07 ... and across... 03:08 ... and across. Now let's turn it. 03:11 Push out and back... 03:14 ... and out... and back 03:16 ... and out... and back 03:19 ... and out... and back. Let's go up. 03:23 push up... and back... 03:25 up and back... 03:29 up and back... 03:31 up and back... 03:34 up and back... five more... 03:37 one... 03:39 and two... 03:42 three... 03:45 four... 03:47 ... and five. Good, relax. 03:49 Now, I like you to take a step out, 03:52 get a hold of your wrist and pull back 03:55 as if you're sawing... 03:56 and I'd like you to do twenty on each side. 03:58 Good Rick, way out. 04:01 You wanna try and bring the shoulders blade back 04:03 as much as possible, 04:04 than rich it out as far as you can. 04:07 While we're doing this exercises I'd like to answer at questions 04:10 about breathing. 04:11 We're not doing a big exhausting point with weights 04:14 so, the big thing is to breath naturally. 04:16 We wanna avoid holding our breath, which is called 04:19 the Valsalva maneuver and that's why you bear down hard. 04:24 Since we're not doing weights, the tendency is not to do that 04:27 the tendency is just to breathe naturally. 04:29 And the best thing to do is breath in through your nose, 04:32 and out through your mouth. 04:33 And just keep a consistent rhythm, try not to cut off 04:36 your air at all. 04:37 Just stay naturally. Ok? Switch over the other side. 04:40 Early in my career I saw a fellow bench press 500 pounds. 04:43 He did totally backwards. 04:44 Instead of blowing out as he push up, 04:46 and inhaling as you come down, 04:48 He did just the opposite. He inhale as he went up 04:51 and exhale as he came down. 04:52 I was about to go and tell him: 04:53 "Hey, get off that bench" 04:55 "Because you don't know what you are doing. " 04:57 Obviously, he was very well accomplish and hefty. 05:00 So, the big thing is to have regular breathing. 05:02 Don't hold your breath! 05:04 You should be just fine! 05:08 Hey, reach way out Rick! Reach way out... there you go... 05:14 Another big key of the exercise is to try and have 05:16 the xiphoid process up, as much as possible whenever you do 05:21 your workout. 05:22 And then whatever you're doing either be a chest work, 05:23 leg work, arm cross... Whatever, 05:25 you're in a proper position to do exercise. 05:29 Ok! Let's start warming up the lower body! 05:31 We're gonna start by warming up the anterior tibialis, 05:34 wich is the front of the shin. 05:36 To avoid any shin splits we're gonna raise the toe up, 05:39 press down... up... and down, 05:41 ... up... and down, 05:43 ... up... and down, 05:45 ... up... down, 05:47 ... up... down, 05:49 ... up... down, 05:50 ... up... down. 05:52 Ten more: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch over. 06:09 And... up... up... up, 4, 5, 6, 7, 8, 9. Ten more. 06:22 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Step back. 06:38 Press up on the toe, and down... 06:40 ... up... and down, 06:42 ... up... down, 06:44 ... up... down, 06:45 ... up... down, 06:47 ... up... down, 06:49 ... up... down, 06:50 ... up... down, 06:52 ... up... down, 06:54 ... up, ten more... 06:56 And there's 2 and 3, 4, 5, 6, 7, 8, 9, 10. Switch. 07:12 Press up, and up, up; 4, 5, 6, 7, 8, 9. Ten more. 07:26 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 07:40 All right! We're ready to start getting into our aerobics. 07:41 We're gonna start with a launch step. 07:43 The thing you wanna always be aware, 07:44 whenever you do a launch step, is never let's your knee go 07:47 past your foot, ' cause that could be dangerous. 07:49 So, when we step out, we just can go to that point, 07:52 you can go deeper if you want, 07:54 but stay with your knee over your foot. 07:56 We're gonna come back, and then back to the center... 07:59 ... then out, back, center; 08:03 ... out, back, center; 08:06 ... out, back, center; 08:10 ... out, back, center; 08:13 ... out, back, center; 08:17 ... out, back, center; 08:20 ... out, back, center; 08:23 ... out, back, center; 08:26 ... out, back, center; 08:29 ... out, back, center; 08:33 ... out, back, center; 08:37 ... good... 08:42 ... and out, back, center; 08:45 ... out, back, center; 08:48 ... out, back, center; 08:51 ... out, back, center; 08:54 ... out, back, center; 08:57 ... out, back, center; 09:00 Five more way... 09:05 There's one, 09:11 ... and two, 09:17 three, 09:23 four, 09:29 Ok! Step it out! 09:31 You find when you watch programs 09:34 there's two main movements are done in cardio, 09:36 the step move, like we're doing right now, 09:38 or some type of side a side variation. 09:41 And once you get what's going, what's usually throwing in, 09:43 is the arm movements, the circular motions, 09:47 and very things like that. 09:49 We try to keep it fairly simple, because for a lot of people, 09:51 doing the stepping is enough. 09:53 And once we get in to a lot of arm movements, 09:55 and we do do some occasionally, 09:57 bodies starts to get lot more confusing, 09:59 a lot more complicated. 10:01 There are a lot of shows out there, that are very very good, 10:04 there really is no one way of exercise that's gonna be 10:08 the key to the end. 10:10 So many exercise programs are good. 10:12 In the program that we use, I developed a lot of the exercises 10:16 I do, normally following anybody else's routine, 10:18 but never really have act like: 10:20 " This is the only way to exercise." 10:22 So many ways to exercise... 10:24 So, don't let somebody confuse you, that they have the big 10:27 key secret, because there are physiological variabilities, 10:29 in all people. And what's works best for you, 10:32 may not be the best for somebody else. 10:36 All right, keep stepping! 10:41 Hey, get the knees a little higher! 10:53 Let's go one more minute! 10:57 Keep the arm swinging! 10:59 Up and down... up and down... Swing the arms! 11:08 45 seconds! 11:12 ... and 40, 11:22 30 seconds, 11:32 and 20... 11:42 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 11:51 Ok, squat position! 11:54 Ok, start squatting down. 11:56 Whenever we squat, we want the knees to stay over the feet, 12:00 we want to keep the chest up. 12:02 See Andrew here, really nice form. 12:06 You can go deeper if you want, but only doing our repetition, 12:08 so, we're fine... 12:10 When you keep the back straight, as you see Andrew does, 12:13 it's ok to bent a little bit, because that 12:16 helps your counterbalance, it's no way he can keeps his knees 12:18 over his feet, and keep his back straight up and down. 12:20 It's just not going to happen! 12:24 Ok, Rick! Good, that's good! 12:27 The first motion is to push the hips back, as we squat, 12:30 keeping the knees over the feet, to be see your knees 12:33 jut forward, then you better watch it! 12:36 Or the back position, you don't want your back to be 12:39 like that. That's improper! You want your back to be straight! 12:43 And then if you bend a little bit to counterbalance your 12:46 weight as you come forward, it's all right! 12:48 When people do squats with barbells, 12:50 they always have those weights septation on their back, 12:52 but they keep the feet and the knees in a nice line! 12:57 Ok, keep breathing! Remember, keep the chest up, 13:00 the xiphoid process up. 13:03 Good job, guys! 13:06 We're gonna squat for 45 more seconds. 13:09 Looking good! 13:13 Put the head up! 13:14 Looking out... 13:16 Focus on your thighs, and your gluteus maximus. 13:20 As you stick your gluteus maximus out, 13:22 wich is the thing you seat on, 13:24 it helps you to feel more in that area. 13:27 As you start to get tired, there might be a tendency to 13:29 start bending over more. Try and fight that urge! 13:32 Try and keep your posture in a good position! 13:40 Good Andrew! Good! 13:42 We're down to our last ten seconds... 13:46 Put the chest up! 13:49 Down to 3, 2, 1... now down and hold! 13:55 Good, good... 13:59 As you see both fellows have just a little different 14:01 position, Andrew is just a little bit deeper, 14:03 Rick is just a little bit higher. 14:04 You choose what's best for you! 14:06 You can even get deeper if you want, 14:08 but what Andrew's at, that's gonna be sufficient, 14:10 I believe, I think you'll start to feel it! 14:12 And I know Rick will still... 14:17 Ok, we're down to 35 seconds! 14:18 Remain! Keep the posture! 14:20 Try and straight up, just a little bit more, Andrew! 14:23 Here you go! 14:24 Good, good form. Good... 14:27 25 seconds... 14:29 Keep breathing! 14:37 ... and 15 seconds, 14:43 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Ok, step it out! 15:01 Squats are an excellent over our body workout, 15:03 they heat the entire lower body. 15:06 They're one of the exercises that stimulate over our 15:10 metabolic action, better than virtually any others. 15:14 It's a very compound movement for the legs, 15:16 Holds in both the quadriceps, the hamstrings and 15:19 the gluteus maximus. 15:27 Hey, we're gonna keep this pace for another 23 seconds... 15:31 And we're gonna step it up just a little bit! 15:43 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Ok! Up... 16:07 45 more seconds... 16:12 ... and 40, 16:16 Keep the arms moving! 16:18 35... 16:22 30... 16:32 20... 16:37 15... 16:42 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Slow down again! 16:56 Good. 17:07 45... 17:12 40... 17:17 35... 17:19 Keep the arms going! 17:22 30... 17:26 25... 17:30 20... 17:37 ... and 15, 17:42 down to 10, 17:51 Ok, fellows. Jump rope about for one minute. Go! Good. 17:57 When we do our jump roping, we don't have a rope, 18:00 we're just simulating the motion with our hands. 18:02 It's gives us an excellent workout. 18:06 And for even those who don't know how to jump rope, 18:08 we usually do some of this. Now, if you have trouble getting of 18:11 the ground, it's ok. Both this guys are popping up 18:14 pretty well of the ground. 18:16 If your joints are slower, if you've got some arthritis, 18:20 you may just do a modified version of it, by just 18:22 coming up and down on the toes, 18:24 still getting the twirling motion 18:26 and not really leaving the floor. 18:29 Good job guys! Keep it up! 18:33 20 more seconds... 18:43 and down to 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Hands on the hips! 18:53 Side step! 18:54 This is another basic aerobic step. 19:00 It's a good transition move, it keeps the blood pointed 19:03 to the legs, but it also let's you relax a little bit, 19:06 it isn't quite as strenuous, 19:08 as some of the high stepping or the jump roping, 19:23 Good, ok! Bog steps now! 19:26 One of the very popular things today is personal training. 19:29 Some personal trainers, are getting up towards 100 $ 19:33 for a workout now, 'cause is very very expensive. 19:36 If you have a personal trainer spending more time, 19:39 talking with you and visiting, and not working you out, 19:43 try and find a different trainer, 'cause you're 19:44 paying him an awfully lot of time, just to have a visit 19:47 with somebody. 19:48 There are a lot of personal trainers out there, 19:50 and you want try and find one, 19:53 that, first of all will be called a educated, 19:56 if not at least find somebody who's got some type of 19:59 certification. I just didn't want the local gym rat to 20:02 haven't put you to a workout. Because, you're putting your 20:05 body and your life into their hands. 20:11 Ok! Shortest steps... 20:17 In my education career I picked up my bachelor degree in the 20:20 exercise field, health education and then, when I wanted 20:24 to become a certified personal trainer, fitness therapist, and 20:27 specialist in senior fitness to 20:29 International Sports Association. 20:31 So having cadentials behind you, it's very important 20:34 when you're looking to hire a personal trainer. 20:37 Make sure they know what they're doing! 20:39 Big steps! 20:54 Ok, short them up! 20:57 Good! 21:01 Ok, pick it up now! 21:06 Good! 21:09 Good job! 21:18 And big steps! 21:22 30 seconds... 21:26 This is an excellent exercise for those who do sports like: 21:29 tennis, or racquetball, and basketball. 21:33 I encourage you to take those sides steps which are so 21:35 important to those whose types of sports. 21:37 15 seconds... 21:51 Ok! Let's go back and do a step. 21:52 We're gonna start our cool down phase. 22:05 We're gonna do a moderate step here, for 45 more seconds. 22:10 And then we're gonna slow down, 22:12 a little bit more for one minute. 22:14 It's important to use your legs, as assistant to your hart, 22:18 instead of stopping abruptly, 22:22 you wanna keep your legs moving, 22:24 'cause the muscles in your legs will help the hart circulate 22:27 the blood. 22:32 And 20 seconds... 22:37 Keep the arms moving! 22:44 And down to 7, 6, 5, 4, 3, 2, 1. Slow down! 22:57 Keep your arm swinging! 23:04 See if you get a little more swinging of your arms Rick! 23:06 Here you go! 23:20 Haven't fun yet Andrew? 23:23 The cool down it's always the funniest part. 23:40 And down to your last 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 23:53 Good. 23:54 Foot back, press the heel to the ground. 23:59 Three important aspects of fitness are: strength, 24:02 aerobic cadencing and flexibility! 24:05 So our workout will be on strength, 24:08 and we did our cardio, 24:10 so now we're gonna do a little stretching. Ok? Switch! 24:20 Let's hold that for 10 more seconds: 1, 2, 3, 4, 5, 6, 7, 8, 24:30 9, 10. Foot out! 24:34 Lean forward! 24:39 Let's stretch the backer leg! 24:41 While you're doing that keep the chest up, as you go forward. 24:46 and the back leg a little bit 24:54 10 more seconds: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 25:03 ... and switch! 25:08 ... and hold! 25:12 10 more: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 25:23 Step out the side, switch inside of your thigh. 25:27 and hold... 25:34 10 seconds: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Swich over! 25:45 ... And hold! Hold. Hold. 25:49 10 seconds: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Good! 26:00 Hands by the back! 26:02 Contract your abdomen, and over, up, lie back... 26:07 ... contract, over, up and back, 26:12 ... contract, over, up and back, 26:16 ... contract, over, up and back, 26:21 ... contract, over, up and back, 26:25 ... contract, over, up and back. Ten more 26:27 ... contract, over, up and back, and one, 26:32 ... contract, over, up and back, and two, 26:36 ... contract, over, up and back, and three, 26:41 ... contract, over, up and back, four, 26:44 ... contract, over, up and back, five, 26:48 ... contract, over, up and back, six, 26:51 ... contract, over, up and back, seven, 26:55 ... contract, over, up and back, eight, 26:58 ... contract, over, up and back, nine, 27:02 ... contract, over, up and back, ten. 27:05 Good. Thanks a lot fellows. 27:09 In our fast pace world, personal trainers 27:12 are found quite an itch, 27:13 because people need them to help them keep motivated. 27:16 If you need that, that's fine! 27:17 But if you find someone smaller interested in your money than 27:19 they are in you, you definitely have to find 27:20 a different trainer. 27:22 Or you can find a program like this, that's you feel 27:24 comfortable with, and trains as you feel comfortable with. 27:26 That keeps you going on the regular basis. 27:28 And that's what the program is all about. 27:30 We also wanna encourage you to have a strong spiritual life. 27:33 That's more important then your physical. 27:35 We wanna glorify God with our bodies, 27:37 not for a corruptible crown, but for an incorruptible one. 27:40 Remember, Philippians 4:13 tells us that we, 27:43 "can do all things through Christ which strengtheneth us". 27:46 God bless you! Keep on exercising! 27:48 I look forward to see you next time! |
Revised 2014-12-17