Participants: Fred Garber, Dick Nunez
Series Code: BASA
Program Code: BASA000027
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Here at 3ABN we're trying 00:15 to have diversified exercise programming 00:17 to cover a wide range of needs. 00:19 Sometimes we'll look at those 00:20 who may have trouble using their lower body. 00:22 So we want to have a program specifically for you today. 00:25 And for those who can use their lower body, 00:27 if you think this is gonna be easy, guess again. 00:30 Stay tune next for Body and Spirit Aerobics. 00:59 Hello, I'm Dick Nunez, Wellness Director 01:01 of the Black Hills Health and Education Center. 01:03 Welcome to Body and Spirit Aerobics. 01:05 Today we're gonna do a program that's gonna help 01:07 those who might not be able to get around very well anymore. 01:10 In fact you might have just gone through an injury 01:11 or you may have a situation 01:13 that keeps you confined to a wheelchair. 01:15 So we're going to give you a program, 01:17 that I believe will give you 01:18 a good overall work for our workout. 01:20 And for those who can walk and move around, 01:22 it's gonna give you a nice diversified workout. 01:24 And it's gonna be a tough one, I guarantee you that. 01:27 And we're ready to get started. 01:28 Helping me out today will be Fred Garber. 01:31 And we'll be using our chairs here. 01:35 So let's start by loosening up. 01:37 Bring arms up slowly and around, and up, and around. 01:43 Big breath and out in to the nose, 01:49 out through the mouth. In and out, in and out. 01:57 Two more, in and out, in and out. 02:03 Now up and around the other way. Good. 02:07 Up and up, and up, 02:15 good, keep it up. Five more times. 02:20 One, two, three, 02:27 four and five. 02:30 Good, okay press you hands in front of us here. 02:33 Let's turn them, we're gonna come 02:35 straight out, squeeze and back. 02:38 Out and squeeze and back. 02:41 Out and back, and out and back, 02:47 and out and back, out, back, 02:54 out, back, out, back, good, five more. 03:01 One, two, three, 03:09 four, five. 03:13 Okay, up, go up, and up, 03:19 and up, and up, up, good. 03:32 We're gonna do 12 more. 03:34 One, two, three, four, 03:42 five, six, and five more. 03:50 One, two, three, four. 03:58 Now we gonna up and hold our squeeze at the top. 04:00 Squeeze it hard, squeeze. 04:03 You should feel that in your chest. 04:04 Squeeze, squeeze, squeeze for 10 more seconds. 04:10 Three, four, five, six, seven, 04:15 eight, nine, bring it back down. 04:18 Squeeze here, squeeze. 04:22 And hold that for 10 more seconds, 04:26 one, two, three, four, five, 04:31 six, seven, eight, nine, ten. 04:36 Put your arms out straight, bring them up and down, 04:41 and up and down, up and down, 04:48 up, down, up and down, good, 04:55 up down, up down, up down. 05:03 Keep going, up down. 05:05 We're loosening up the upper body here. 05:08 Every thing we do is going to effecting our shoulder region 05:11 and that's the region we're gonna be 05:13 focusing on for our aerobic exercise. 05:17 There are 16 muscles that are attached 05:19 on each side of your scapula. 05:21 Those muscles help to give you motion and rotation. 05:25 There are some big muscles out back there, like the trapezes, 05:29 it goes all the way from your occipital protuberance 05:31 of your skull, down to T12, 05:33 which is a 12 thoracic vertebrae. 05:36 You got the rhomboids, and the teres muscles 05:39 and supraspinatus infraspinatus, 05:41 there's all sorts of muscles back there. 05:42 latissimus dorsi, to give you range of motion. 05:46 Even your biceps and triceps 05:48 attach into a portion of your scapula. 05:53 Okay, now we're gonna come up. 05:55 We're gonna bring our arms together 05:57 and we're gonna drive them down to the sides 05:58 and up and across, and down, and up, down. 06:04 We're gonna squeeze the shoulder blades 06:05 together as we do that. 06:07 Squeeze, up and around and squeeze 06:10 and up, squeeze and up, squeeze. 06:16 This will be directly affecting the rhomboid areas, 06:19 we squeeze our scapula in. 06:21 Squeeze, latissimus dorsi are also being work here, 06:26 those are big muscles along your sides. 06:32 And twenty more seconds. 06:37 Squeeze it, and squeeze, and squeeze, 06:44 squeeze, squeeze, good, good. 06:52 Okay, let's do some cycling motion with our hands here. 06:58 There's an excellent machine as Cybex puts out, 07:01 called an upper body ergometer 07:03 which gives you this type of motion 07:05 to allow you do aerobic exercise with your upper body. 07:09 Holding the arms up for a long period of time can be difficult. 07:15 So we'll be doing some other motions 07:17 as well that will still simulate the shoulder region 07:20 and allow the lactic acid to get out of our shoulders. 07:24 Once we keep our arms up for too longer time period, 07:27 lactic acid will start to build up, 07:29 because of the fact there is not enough 07:32 oxygen present to keep us going like this. 07:35 So it will bring us to a screeching halt. 07:37 In the legs you have lots of aerobic fibers, 07:40 so you can go and go and go. 07:43 Upper body isn't quite so blessed in that way. 07:48 So what happens is a chemical reaction instead of getting 07:51 enough oxygen to keep you going into aerobic oxygen cycle, 07:55 we bounce out into what's called the anaerobic cycle, 07:57 lactic acid builds up starts to cause that burning sensation 08:01 and then we--its like the body self defense 08:04 mechanism to keep us from going too hard. 08:05 Muscles can't keep contracting 08:07 in the presence of lactic acid and so we'll come to a stop. 08:14 Okay, arms at the side, let's turn out. 08:18 In and out, in, out. 08:21 This is excellent for the rotator cuff 08:23 which is made up of the four muscles 08:25 called the SITS muscles, supraspinatus, infraspinatus, 08:28 teres minor and subscapularis, 08:31 and they help give you the rotation of your shoulder. 08:33 If you can do this motion pain free 08:36 and you had shoulder problems most likely 08:38 it's not your rotator cuff is bothering us, 08:40 its probably something else. 08:42 Very common injury I see is, 08:43 people will get information in the bicipital tendon 08:46 which is right here on front of the shoulder. 08:48 That becomes very inflamed 08:49 and creates a lot of pain and discomfort. 08:54 Good, keep going. 08:56 We gonna do this for 55 more seconds. 09:02 Used to be thought that lactic acid cause muscular soreness, 09:06 but actually it's been found that, 09:08 that's not the case because you can be burning, 09:11 and burning and burning and once you stop 09:13 that burning sensation goes away. 09:15 If lactic acid was sitting in your muscles 09:16 that the pain would continue on. 09:19 In fact angina chest pain 09:20 from your heart is cause by lactic acid, 09:23 because your heart is not getting enough oxygen. 09:31 Okay, 19 more seconds. 09:39 Down to twelve, eleven, ten, nine, eight, 09:45 seven, six, five, four, three, two one. 09:52 Let's get back into arms circles. 09:55 So the question might come up, 09:56 what does cause muscular soreness? 09:58 That's caused by minute micro trauma around their origin 10:01 and insertion point of the muscles. 10:03 That particular process causes a little bit of spilling 10:07 of the contents of the cells and microphages, 10:10 the white blood cells go to clean that up. 10:12 And get little impatient start taking off the cell 10:14 little prematurely in the nerves around there 10:16 which are slow to irritate will become inflamed 10:19 and actually you can be--you might not be sore the next day 10:22 but two days later you will find yourself sour. 10:24 That's called the delayed onset muscular soreness. 10:28 Okay, keep it up. 10:34 Somebody can be working outside, picking up rocks 10:38 or working in the flowerbeds and never bring themselves 10:41 to a lactic acid burn in their legs but yet the next morning 10:44 their hamstrings will be extremely sore. 10:47 So it isn't caused by the lactic acid, 10:49 it's caused by the minute micro trauma. 10:52 Truly it was taught back, back when I was in school, 10:55 we were taught that lactic acid cause muscular soreness 10:59 but researchers indicated that really isn't the case. 11:05 Good, keep going. 11:12 We're gonna keep rotating for 40 more seconds. 11:14 This is gonna be the main staple of our aerobic training here 11:18 and they'll alter it in order to give us 11:20 a little bit of break in the shoulder region. 11:22 Otherwise we never keep this up long enough. 11:26 At least I wouldn't, I don't know about Fred. 11:28 Look like he's just cruising right along. 11:37 Fifteen. And ten, nine, eight, seven, 11:45 six, five, four, three, two, one. 11:52 Okay, let's roll the shoulders. 11:59 We're still working the shoulder region. 12:00 We're now putting a lot of trapezius 12:02 which is the muscles that come up from the sides of the neck 12:05 which you'll see a lot of football players 12:08 have really well developed. 12:10 Again that is bit long muscle, going from back of the skull, 12:14 occipital protuberance down to T12. 12:16 So it covers a lot of area. 12:18 Forms a big diamond in your back. 12:22 Also muscle helps you with your posture. 12:24 That's well developed, you'll be able to keep your head up 12:27 and you won't develop that forward head tilt 12:30 that's so common in a lot of people especially in women 12:32 who tent to lose good posture. 12:37 And if you lose your posture and you got other problems 12:40 that may come in your way. 12:41 Lots of irritations, neck pain, shoulder pain, 12:46 all ties in together. Good, good, good. 12:53 Okay, we're gonna do this for one more minute. 12:54 Feels kind of good, 12:56 but even this starts burning a little bit, Fred. 13:03 Fifty more seconds. Good. 13:14 We're churning butter by doing this, Fred, 13:15 We'd have a lot stirred up by now. We'd have it done. 13:22 Since we're vegetarians, oh we don't go there. Good. 13:30 And we're gonna go 15 more seconds here. 13:45 Seven, six, five, four, three, two, one, okay. 13:52 Rotator cuff exercise. Out, out, out, out, good. 13:59 Again this one allows lactic acid to kind of get through, 14:04 so the burning goes away. 14:05 But yeah, we're still working those muscles of the shoulder 14:08 to try and keep blood circulating, 14:10 the oxygen coming through. 14:11 And hopefully we get into some fat metabolism even still. 14:14 Even though these muscles don't have 14:16 the capacity like our legs do. 14:23 Good. Twenty five more seconds. 14:36 And fifteen. 14:42 Ten, nine, eight, seven, 14:46 six, five, four, three, two, one. 14:52 Okay, let's get on our upper body bicycle again, Fred. 15:11 This is an excellent variation for those 15:13 who may be little tired in the legs and think, 15:17 well, I better take the day off. 15:18 I won't get any exercise in. 15:20 If you do this you'll find this to be very effective. 15:22 This is excellent routine for people 15:23 who want to do something like boxing 15:25 although its not a sport type really recommend you get into. 15:28 However boxers need to have their 15:31 aerobic fibers developed up in their shoulder region as well. 15:34 Or lots of things like tennis or racket ball. 15:36 Very beneficial to have good cardiovascular conditioning 15:39 in your upper body, so you can last for long period of time. 15:48 During my career I was an open racket ball player 15:50 for a while and actually worked as racket ball pro 15:53 so had a lot of experience 15:54 having to keep my arm moving a lot. 16:02 Okay, we'll go 20 more seconds. 16:18 Down to our last four, three, two, one, good job. 16:24 Okay, lets, now we're gonna roll to the front. 16:36 Actually during my career I did train a former 16:38 heavy boxing champion for a while. 16:40 While I was doing that I did used the upper body exercise 16:43 quite a bit to help him stimulate 16:44 cardiovascular endurance in his shoulders 16:46 to help him keep his arms up for longer period of time. 16:50 This motion simulates what you'll see 16:52 a lot in wheel chair marathoners, 16:56 the upper body can become so well developed in these folks 16:59 that they do 26.2 miles in less than two hours, 17:02 they become incredible, incredibly physically fit. 17:04 Also I had the privilege to train a young man 17:07 who did this particular event 17:08 and he was an incredible specimen. 17:11 And was amazing how long they can 17:14 just keep moving their arms, moving their arms, 17:17 moving their arms, up and around. Good. 17:29 This is an excellent one to relieve stress in the neck, 17:32 because we're really gonna fatigue 17:34 the trapezius when we're done. 17:35 We're gonna be nice and relaxed. 17:43 Ten more seconds. 17:52 Okay, let's do some arm circles and circle to the front. 18:00 Good, let's go the rear now. 18:08 And back to the front. 18:16 And to the rear. 18:26 And we'll do this for 25 more seconds, 18:28 turn back the other way. 18:37 And to the rear. Ten more seconds. 18:52 Okay, let's do the shrugs in the rear. 18:55 Around and up, and up, and up, up, and up, and up, up. 19:02 Forty five more seconds. 19:18 Thirty five. 19:22 And 30. Twenty five. 19:32 Twenty, good, good, circling it around, circling around. 19:43 Ten, nine, eight, seven six, five, four, three, two, one. 19:51 Okay, arm circles. 20:02 We're trying to come to the tail end 20:04 of our cardiovascular training here. 20:10 Just so, we know the end is insight, Fred. 20:13 Wont' be too much longer. 20:21 Thirty more seconds. 20:33 And down to our last 17 seconds. Fifteen. 20:42 Ten, nine, eight, seven six, 20:47 five, four, three, two, one. 20:51 Okay, let's do rolls to the front. 20:56 Good, we'll do a minute of those. 21:02 It's 10. Fifteen. 21:12 Twenty. 21:17 Twenty five. Thirty. 21:28 Thirty five. Forty. 21:37 Forty five. 21:42 And 50. Fifty five. 21:52 Okay, let's do the rotator cuff as our cool down aspect. 22:06 This program or this routine will be very beneficial 22:09 in helping you to avoid rotator cuff problems. 22:13 So for those who like pitching base balls or playing tennis, 22:19 doing the over head swing, this will be helpful for it. 22:23 Racket ball players can develop it as well, 22:24 anything that causes a lot of torque, 22:26 as your arm goes to a circular rotation. 22:29 As you have to through overhead for baseball 22:32 overhead for serving tennis ball 22:35 and also you have overhead for racket ball 22:37 as you hit overhead shots during a game. 22:39 Or for volleyball player, this will be excellent 22:42 for valley ball, volleyball players, 22:44 swinging overhead motion as they do their serves. 22:47 This also be very helpful to help avoid any injury there. 22:52 We're gonna hold on for one more minute. 22:54 Now we're gonna do some stretching 22:55 and we we'll be calling it a workout. 23:02 There's 10 seconds. 23:07 Fifteen. Twenty. 23:18 Twenty five. Thirty. 23:27 Thirty five. Forty. 23:38 Forty five. Fifty. 23:43 One, two, three, four, five, six, seven, eight, nine, ten. 23:53 Okay, arm up over the head. 24:03 And let's hold that for ten more seconds. 24:06 And five, four, three, two, 24:13 one, switch over and hold. 24:27 Ten more seconds, one, two, three, 24:31 four, five, six, seven, eight, nine, ten. 24:38 Bring the arm across, and behind your elbow and pull. 24:52 Ten more. Five, four, three, two one. 25:00 Switch it over and pull. 25:12 Ten more, one, two, three, four, five, 25:17 six, seven, eight, nine, ten. Good, shake it out. 25:25 Okay, let's look over to the side. 25:28 And turn, turn, 25:33 turn, turn, 25:41 look up to the ceiling, down to the floor. 25:46 And up and down, and up and down. 25:54 Hold your hands in front of you. 25:56 Contract your abdomen and back, contract and back. 26:02 Contract and back. Contract and back. 26:10 Contract and back. Contract and back. 26:15 Contract and back. Contract and back. 26:20 While we're doing this, we're pushing our lower back 26:22 into the chair as much as we can, as we go forward, 26:25 pushing back into the chair with upper back as we go back. 26:30 It's not a real intensive abdominal exercise, 26:32 but still encourages you to contract 26:34 your abdominal properly, 26:36 because this all your abdominal does. 26:37 It only has a four inch range of motion. 26:39 It only goes from here to here 26:41 and we're shorting those points and then going back. 26:44 Shorting the points and back. Good and back. 26:50 Ten more, one, two, 26:57 three, four, five, 27:04 six, seven, eight, 27:10 nine, ten. 27:14 Good, that's it. 27:20 I had a coach in school that said, 27:21 determination will take you anywhere. 27:22 We also have heard the adage, there's a will, there's a way. 27:26 So even if you are restricted, 27:28 you can't get around very well, you can still exercise. 27:31 And do it for the right reason. 27:32 We want to do all our training to the glory God. 27:34 Not for a corruptible crown, but for incorruptible one, 27:37 as we glorify God with our bodies. 27:40 In Philippians 4:13, it gives us a promise, 27:42 "I can do all things through Christ who strengthens me." 27:46 God bless you. Keep on exercising. 27:49 And we'll look forward to see you next time. |
Revised 2014-12-17