Participants: Dick Nunez (Host), Brittany Nunez, Daniel Hopkins
Series Code: BASA
Program Code: BASA000058
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00:01 The following program is designed
00:03 to demonstrate simple workouts 00:04 that you can use to improve your health. 00:08 Be sure to consult your physician 00:09 before beginning any exercise program. 00:14 Has the state of the economy got too bogged down? 00:16 Well, i see you don't have all the answers for that. 00:18 But there are some practical things 00:20 you can do to make it little bit easier. 00:22 Stay tune and find out more 00:24 next on Body and Spirit Aerobics. 00:55 Hello, I'm Dick Nunez, Wellness Director 00:57 of the Black Hills Health and Education Center. 00:59 Welcome to Body and Spirit Aerobics. 01:01 When people come to our wellness program, 01:04 one thing I find happening on a real regular basis 01:07 as they say after about a year or so 01:09 they actually save the money that they spend on the program 01:12 because they're not buying 01:13 some of the things that they used to buy. 01:15 John Robbins, who is heir 01:17 to the Baskin and Robbins fortune gave that up, 01:20 because he was convince that there was a different way 01:22 people should be eating 01:24 and he wrote a book called 'Diet for New America' 01:26 and he exposes a lot about how much it cost 01:30 to eat a typical American diet. 01:31 So we're gonna talk more about that 01:33 as we get into our program. 01:34 But I think we're ready to begin, 01:36 so come on out, and let's get started. 01:38 Helping me will be my daughter Brittany 01:40 and also Daniel Hopkins 01:42 from the Black Hills Health and Education Center. 01:44 So we gonna start by just warming up a little bit 01:47 by circling the arms. 01:48 Why dont you back up just a little bit, 01:50 so I don't bonk in the nose. 01:54 Okay, nice big circles back, 01:56 big circles just keeping your arms straight, 01:59 raising them up and bringing them backwards. 02:02 Way up, way up, back around. 02:06 Up back around. Keep the arm straight. 02:09 And up and around, just warming up now, 02:13 couple of more times. 02:15 Now we're going to the other direction. 02:18 If you feel your shoulder 02:20 is popping and grinding a little bit 02:22 that can be normal until you get used to it. 02:25 So we're coming up around like we're doing 02:26 a butterfly stroke in swimming. 02:29 I can't swim, so I can do this. 02:32 Up and round, up and round, up and round, 02:37 couple more times, and up and round, good. 02:40 Okay, to start our program, 02:42 we're gonna do a little bit of upper body work still. 02:45 And we're gonna start with the basic 02:46 fundamental exercise pushups. 02:48 Now I'm gonna have Brittany 02:50 do the modified ones off her knees. 02:52 I'm gonna have Daniel do the regular ones 02:54 which what you call military pushups. 02:56 When doing this you want to make sure 02:58 the back stage is nice and flat the whole time 03:00 whether you're on your knees or just doing a regular. 03:03 People often times let their hips come up too high 03:06 and that makes it improper. 03:09 So let's go ahead straighten out 03:10 just a more Brittany, okay. 03:12 Now down and up, and down and up, 03:16 and down up, and to keep in control, 03:20 up down, and up down, and up down and up. 03:26 Now for those at home if you need to use the wall. 03:31 Well, lot of people have started out 03:32 their pushups by doing it that way 03:35 and then they find themselves working up to a point 03:38 where they're doing like Brittany is doing them. 03:40 And then if they keep on they will find 03:42 that they're doing them like Daniel is doing it. 03:44 Whether you're young or whether you're not so young. 03:50 Just keep going. How many we're on Brittany? 03:54 It's 20. Twenty, are you sure? 03:56 Yeah. You're counting by twos? 04:00 We're gonna do 30 of them. 04:01 If you have to stop at home that's fine. 04:08 Well our two should be able to keep going right through it. 04:12 Is that 28. Yes. 04:14 29, 30, now go far go down, and hold that for ten seconds. 04:19 One, two, three, four, five, 04:24 six, seven, eight, nine and ten. 04:28 Okay, up on your feet. How that feel? 04:33 I feel already. Daniel, okay. 04:36 All right, let stretch that area out, 04:38 put your hands behind your head, 04:40 and push your elbows back as much as you can. 04:43 Try and squeeze your shoulder blades together. 04:47 Now we're gonna do is gonna give yourself a hug 04:49 and this time nearly pulling your scapula apart. 04:54 The scapula is the big muscles in the middle of the back 04:56 otherwise known as your shoulder blades, and pull. 05:02 Okay, lets go up over the head again 05:04 hands behind the head. 05:06 And now we're flurrying our elbows back 05:08 and squeezing our shoulder blades together as we do it. 05:11 We're gonna hold each stretch for about ten seconds 05:16 and now we're gonna go the other way. 05:19 Reach around yourself, keep yourself the nice big hug 05:23 and pull the shoulder blades apart. 05:27 Whenever you stretch it should not hurt, 05:30 but you should feel the muscles being pulled. 05:34 All right, let's relax. 05:37 Okay, now I want you just bring your hands together like this. 05:41 Okay bring them up over head, and then pull down, 05:45 and up over head and down, and up and down. 05:52 Your arms are straight, the hands have come together 05:54 and you're going way up. 05:56 Stretch back and down, 05:58 you're keeping them stretch the whole time. 05:59 And when you do this, you're trying to stretch 06:03 the muscles of the upper back and then using those muscles 06:06 as you come back down. 06:08 And so up and down, and up and down, and up. 06:16 We gonna do 10 more. 06:18 Stretch back come down, back up and down, 06:23 and up and down. 06:26 There's four and down and five and down, 06:32 reach back and down. 06:34 Four more times and down and up, 06:38 down two more times, 06:40 back pull down and back and down. 06:45 Now let's bend over at the waist 06:47 bend your knee slightly 06:48 reach out in front of you and pull back, reach out, 06:52 and pull back and out. 06:55 We're reaching straight out 06:56 as you come forward with both hands. 06:59 You're bent about 45 degrees at the waist. 07:01 Your knees are bent slightly, you're pulling back. 07:05 As if you're rolling something into you and then back out 07:08 and pull and out, and pull and out. 07:13 Again we're using the muscles of the upper back to do this, 07:16 pull reach out, and pull reach out, 07:20 and pull and out, and pull and out, 07:25 and pull reach way out five more times. 07:29 There's one, pull back and reach and pull 07:34 and reach and pull, and reach, pull, 07:38 one more time, pull and good. 07:42 All right now we're gonna stretch that area 07:45 once you put your arm up over your head. 07:47 Grab your elbow and pull to the side. 07:51 So you put one arm up you bend it at the elbow, 07:56 grab with the opposite hand and pull it towards your head. 08:01 And you should feel that stretch down your side. 08:08 Okay, let's switch to the other side. 08:11 Grab your elbow, your arm is bend 08:14 and pull it across. 08:18 Hold it, up five more seconds. 08:22 Feel the stretch along your side. 08:24 Okay, go ahead and relax. 08:28 Now we're gonna take our hands 08:30 and bring them up to our shoulders. 08:31 Elbows are bend, we're gonna push up over head, 08:34 come back down, push up and down, 08:38 and up and down. 08:40 For those at home if you have light weights, 08:43 this is a good thing you can use 08:45 to give yourself little more resistance 08:47 and pushup and down 08:51 way up and down, way up and down. 08:56 This is an excellent one specialy for people 08:58 that get older because we tend to loose 09:01 the range of motion of going up over the head. 09:07 And you'll find that even just doing this 09:10 with no resistance at all can be more than enough. 09:16 For my two helpers, 09:18 this should be pretty easy for them. 09:20 But they're couple years younger than lot of people 09:23 that might be watching the show. 09:27 And even if you're relatively fit, 09:29 you do this long enough, 09:31 you start to feel in your shoulders. 09:34 Brittany, you're starting to feel it yet? 09:36 I'm feeling it little. 09:37 Daniel, start to feel it yet? Little bit. 09:39 Okay, let's go five more, press up and down, 09:44 and up and down, and up and down, 09:49 up and down, one more time, and down. 09:53 Okay, just bring your arm across the body 09:55 and put your hand behind your elbow and pull it across. 10:00 So if you're taking your right arm 10:04 you're pointing it as far left as you can, 10:07 bring your hand up behind your elbow and pulling. 10:11 All right, lets' do the other side now. 10:14 Point to the opposite side and behind the elbow and pull. 10:25 All right, now we're gonna start our aerobic part 10:30 and by doing this we're gonna actually do it 10:32 by getting into our leg training as well. 10:35 So I want you do is cross your arms across your chest. 10:39 Now we gonna start doing some squats. 10:41 Okay, so go and squat down okay, 10:44 back up and squat nice and slow. 10:48 Now when you do your squat 10:50 make sure you push your hips back 10:52 as you start your squat, 10:54 try and keep your knees over your feet at all times. 10:57 So Brittany, try and push 10:58 your hips back just a little more, 11:00 there you go that's better. 11:01 Squat down and up, and down and up. 11:05 Now they're going fairly deep, 11:07 so for those at home 11:09 if you can't go these deep, that's okay. 11:12 Brittany do a couple of short, okay. 11:15 Even if you just high put a high chair behind you, 11:17 that's okay until you get to a point 11:20 where you feel like you can get more range of motion. 11:22 Squatting is one of the best things you can do 11:24 to develop the legs and hips 11:27 and keep you flexible and movable 11:29 for long as possible, okay. 11:32 Go and go back down to deep once again. 11:35 Okay, squat way down, again up and down, 11:39 and up and down, and down. 11:43 Aerobic exercise constitute rhythmic activity 11:46 of the major muscle group 11:48 and so squats will start leading us into that. 11:52 It is rhythmic. 11:53 It is of the major muscle group. 11:56 but we can do the whole show doing the squats. 11:58 One thing you folks can get really sore, 12:01 and also we'll be getting, get a little monotonous. 12:04 But right now we're having a good time, 12:06 so we can keep going. Okay, let's go way down. 12:11 Now we're gonna pull little variety to it. 12:13 Go down and just come part way up, 12:16 back down part way up, back down part way up, 12:20 back down part way up, back down, 12:22 now go all the way up okay, go down part way up, 12:26 back down part way up, back down part way up, 12:31 back down, and down, and down all the way up. 12:36 Okay, let's start stepping it out. 12:39 Just easily stepping in place. 12:45 Pick your knees up as you do it. 12:50 Okay, you folks keep going and I'll start talking. 12:55 That's also rhythmic activity of the major muscle group, 12:57 for some people more major than others. 12:59 Okay, let's go and speed it up little bit. 13:06 As people get into their lifestyle 13:08 and as they're eating the diet they are choosing 13:13 snack foods and so forth and high protein foods, 13:15 they cost an awful lot of money. 13:18 And you'll find as you go through the grocery store 13:21 the things that are more economical are the things 13:24 that are gonna high in carbohydrates 13:25 and high in starch type food matter, okay. 13:28 Let's go ahead and speed it up little more, little more. 13:38 Okay, let's start jogging in place, good. 13:42 Now for those at home if you can't' jog in place, 13:45 that's all right. 13:49 Keep it going and so what they find 13:53 of course is when you get on a typical American diet 13:56 and of course a lot of people spent time 13:58 going to fast food restaurant and so forth. 14:01 They find that they spend like $14 a day 14:04 just on fast food type diets. 14:07 When you go on to a very healthful diet, 14:09 you can go on that type of lifestyle 14:11 for about $3 a day. 14:13 What you look at that over the course of a year 14:15 a person would be saving about $4,000 14:19 just in their eating habits. 14:21 Let alone if they quit smoking, quit drinking 14:24 and get off a lot off medication they need to pay. 14:27 All right let's go and slow it down. 14:32 As we get into the aerobic exercise 14:34 we start metabolizing body fat 14:36 and that will help in lot of ways too. 14:40 One unfortunate thing you might have to buy 14:42 a new wardrobe, but that's a good thing. 14:45 Okay, now I would like you to do 14:47 is go back into some squats again, okay. 14:50 Squat back down, and up and down, 14:55 and up and down, and up. 14:58 Now for those at home will say, wait a minute 15:00 my legs already tired from doing all these squats. 15:03 Well you can just keep go ahead 15:04 and stepping in place because once again 15:06 the rhythmic activitie is what we're after. 15:12 All right, down deep, and down, 15:15 and down, and down, and down. 15:20 We gonna go ten more times. 15:22 The chest up, you should be able to look straight ahead 15:26 and down, and down, five more times. 15:33 Two and three and four and five, okay. 15:40 Now we're gonna step side-to-side 15:41 so step out and back. 15:47 Go side-to-side left and right, 15:50 and left and right, and left and right. 15:58 Okay, pick it up a little bit. 16:07 When John Robbins wrote his book on 'Diet for New America', 16:11 he found out how much it cost 16:12 just to provide adequate amount of meat for people, 16:17 and I won't get into those numbers. 16:20 But if you want to study it out, 16:23 I'd suggest you read the book and you will find out 16:27 a lot about where our money is going? 16:31 And then, when you couple that 16:32 with going on high protein type diets 16:34 and what it's doing to the health of our economy 16:37 by just having to spent so much time in medical, 16:41 going to the doctor, taking prescription drugs, 16:44 to take care of lot of disorder that could be corrected 16:49 simply by changing lifestyle. 16:53 Okay, speed it up. 16:57 Okay, good faster still. 17:04 You're starting to get warm yet? 17:05 Okay, faster. 17:09 This is a good one for those who like to ski 17:11 because it helps develop 17:13 the inner and outer thigh muscles. 17:18 Little faster. 17:23 Okay, let's go back into jogging in place. 17:27 Pick those knees up, 17:30 very good, pick it up. 17:37 The other thing is very helpful is so many people out there 17:40 when you want to drink something 17:42 they naturally go to something like coffee or soda pop 17:46 and of course all this will cost money 17:49 but water is the thing really should be taking a lot in. 17:52 And the thing that people don't' realize 17:54 they're taking in coffee, they're taking on soft drink 17:57 and what it ends up happening is end up dehydrating himself, 17:59 because think of this way. 18:01 If you're on the middle of the ocean 18:02 and you're dying of thirst, 18:04 if you start drinking ocean water 18:06 what happens to you? 18:07 Well, you die sooner, 18:09 because of the high salt content. 18:10 But if you take in whole fresh water 18:15 then you're gonna hydrate yourself. 18:17 So when you're taking in things like pop, 18:19 or coffee, or alcohol, 18:21 they actually cause drawing of food 18:24 from your vital tissues and actually 18:26 instead of giving you fluid there, 18:28 they're actually hydrating you, okay. 18:31 Faster still. Knees up. 18:36 Also make sure you pump your arms. 18:40 Good arm movement. 18:41 Straight in front of you, straight in front of you. 18:43 Keep those arms moving. 18:45 My track coach always used to say, 18:47 faster your arms move the faster you move. 18:51 So various sprinters at home you wanna pump the arms, 18:54 not only that but it also help you 18:56 with burning more calories. 18:59 There is a lot equipment out there that is designed to work 19:02 both your upper body and lower body. 19:03 Saying this gonna help you burn fat faster. 19:07 Well, that might be the case, 19:08 but rowing is an excellent exercise 19:10 because it does use multiple muscles. 19:14 Okay, slow down little bit, keep those arms pumping, 19:19 keep those knees up. 19:25 Now if it's uncomfortable for you to leave the floor 19:27 like they're doing here, then just go ahead 19:29 and remain in contact with the floor 19:31 with one of your feet, so you're not bouncing too much 19:34 especially those who might have 19:35 an arthritic type condition. 19:41 Okay, let's go and slow down some more. 19:51 And go ahead and stop. 19:54 Okay, now we're gonna do is, we're gonna do some lunges. 19:55 Lunge out with the left. 19:57 Okay, let's get in altogether 19:59 now back, now with your right, okay. 20:02 Lunges and other excellent exercise we can do for legs. 20:05 And this is also one that you wanna make sure, 20:08 you keep your knees over your feet. 20:11 Don't jerk your knee, past your foot, 20:13 because then you can stretch your knee out too much. 20:16 Now again you don't have to go real deep on this one. 20:19 If you're having problems with your knees 20:21 or if you're just feeling like, 20:23 you're not strong enough to go down that far, 20:25 just go ahead and do a modified version of it. 20:28 So Brittany, why don't you go and do that? 20:30 just go, go ahead with some short ones, 20:32 but you still wanna make sure you're keeping 20:35 the other aspects of the exercise proper. 20:37 Keep the chest up, keep a smile on your face 20:41 and keep your knee over your foot. 20:44 Okay, go and back doing regular again. 20:47 You can also do an extended version of it 20:50 where you go way out. 20:51 So Daniel, let me have you do that. 20:53 Step out, way out and you'll find, you'll feel that 20:57 a little bit in more in the gluteus maximus area. 21:03 So for those who like to do a lot outdoor activities 21:06 like mountain climbing and hiking and rock climbing 21:11 and all those things that I don't like to do. 21:13 You will find this is a very good exercise, 21:15 may be that's why I am not doing them with you. 21:18 For both, Daniel and Brittany love that kind outdoors stuff 21:21 and so they're also little bit younger than I am, 21:23 so they can enjoy this exercise. 21:27 Okay, let's do about five more each side, 21:30 okay, here's one coming up, and there's one on the other 21:35 and now two and two and three, 21:42 three, two more times, way out. 21:46 Four, and five and five. 21:51 Okay, walk in place. 21:55 We start to come towards 21:57 the end of our aerobic exercise Daniel, so. 22:01 we trying go for about 12 to 15 minutes of aerobics exercise. 22:06 One of the most important aspects of aerobic exercise 22:08 is the cool down period. 22:11 A lot times people do aerobic exercise 22:13 and then they stop abruptly. 22:15 And that's something you don't wanna do, 22:16 because that can be very hard on your heart, 22:18 because your heart's going, "Help", 22:20 because your legs were acting as secondary pump 22:23 to bring the venous blood back up 22:25 and all of sudden when you stop 22:27 just all the sudden then your body doesn't like that. 22:30 Now calf muscles have been called the second heart. 22:34 Interesting enough it does have 22:35 little bit of heart type shape or an upside down heart. 22:37 And it is a good muscle for helping to-- 22:40 help circulate the blood. 22:44 This is also good idea occasionally 22:45 as you're going through aerobic exercise 22:47 to check your pulse rate. 22:49 I don't have people go for their carotid arteries 22:51 because all people don't know 22:53 where those carotid arteries are, 22:54 and they'll end up knocking themselves out, 22:56 because they're impinging their blood flow to the brain. 22:59 And also when do that, if you do find it, 23:01 your body is not very happy 23:03 with pressure on the carotid artery, 23:05 so it actually slows your heart rate down, 23:07 so you're not going to get a totally accurate measure. 23:09 So if you have trouble finding your pulse rate 23:11 off our wrist which is on the thumb side 23:14 between the first couple tendons there. 23:16 You can also go to your temple area 23:18 because you can have good strong pulse in there. 23:20 And just basically you want to take it 23:22 for about six seconds multiplied by ten 23:25 and that at least gives you a ballpark, 23:27 or you can go ten seconds multiplied by six. 23:28 It doesn't really matter, 23:30 but you just wanna get a ballpark to where you're at 23:32 to make sure you're not over doing it, 23:34 because there are no benefits 23:35 for overdoing aerobics exercise, 23:37 but you do increase your risk 23:39 if you go too hard, okay. 23:43 Keep slowing down it okay, and go ahead and stop. 23:51 All right, that feel all right, Daniel? 23:53 That's good. Okay, Brittany? 23:54 Feels good. All right. 23:56 So lets do the few things now for the abdominal, 23:58 we're gonna do this by putting our hands behind our back 24:00 and we're gonna blow out and contract the abdomen. 24:03 Then we gonna bend over, then we gonna come up, 24:06 then we gonna lean back and stretch the abdomen. 24:09 So blow out and bend over and up and lay back. 24:15 Blow out, over up and back. 24:20 Blow out, over up and back, go and keep going. 24:25 It's very important to blow out 24:28 when you do your abdominal exercise, 24:29 because that drives your abdomen 24:31 in the way it supposed to be. 24:32 If you're doing heavy abdominal work 24:35 or using lots of weight, 24:37 you'll find yourself extending your abdomen out 24:39 and that's how you're developing it. 24:40 But if you work on blowing out in the contraction 24:43 and tightening those muscles up, 24:45 you'll find that you'll develop a nice small waist 24:48 rather than encouraging it to stick out. 24:51 In fact there have been products, 24:52 that've been put on the market 24:53 which will make you hold your abdomen in 24:56 or it will buzz on you 24:58 and so that is design to help you take inches of your belly 25:02 and it will do that but it does it 25:04 because that helps you to stand up straight all the time, 25:07 if you have bad pasture then naturally 25:09 your abdominal is gonna just kind of flap out there. 25:12 But if you have good posture, 25:13 then you're going to be having a smaller looking abdomen. 25:18 Okay, let's go a few more times here, 25:19 blow out contract the abdomen, 25:22 so when you come forward you really wanna make sure 25:24 you contract down, bend over. 25:27 Then up and then way back, blow out. 25:31 Contract, bend over up and lay back, 25:34 blow out over up, and back okay, that's good. 25:40 Now let's just go ahead and do some turns 25:44 and turn the other way. 25:47 Now for your trunk people often times, 25:50 when I do side bends and I find the side bends 25:53 actually develops the muscles on the side 25:56 and will give you a wider waist 25:58 and that isn't the looks that most people are going for. 26:01 So if you do in this way, 26:04 you'll get the flexibility range of motion 26:07 and the twisting is found to be more beneficial 26:09 when it comes to trimming up the waist line, okay. 26:16 Let's do two more each way turn, 26:20 and turn, and turn, and turn. 26:28 All right, Daniel, Brittany, 26:30 thanks a lot, we're all done. 26:31 When you change your lifestyle, 26:33 you'll find yourself saving a lot of money. 26:35 When you give up smoking you'll find yourself 26:37 saving $4 to $5 for just a pack of cigarettes. 26:40 When people look what they drink, 26:42 they will take in coffee and pop 26:44 and so many other substances 26:46 that are totally worthless for their bodies. 26:47 And the sad thing is so much we consume 26:50 is really harmful for us, 26:51 it's gonna cause us a lot of medical problems, 26:53 it's gonna make us over weight. 26:55 We gonna be spending, 26:56 we'll be spending lot of money for prescription medication. 26:59 But when your change to healthy lifestyle, 27:01 you start filling up on fruits and vegetables, 27:03 and whole grain breads and cereals, 27:05 you gonna find some very good things take place. 27:07 First of all you'll notice yourself losing weight. 27:10 But you'll find yourself also feeling satisfied, 27:13 because you're eating a healthy diet. 27:15 Not only that but for those who are spiritually inclined, 27:17 you're gonna find yourself feeling so much better. 27:19 And your relationship with God will actually improve, 27:22 because now you're going in harmony with God's will, 27:25 because He wants us to live a healthy lifestyle. 27:28 In Romans 12:1 He says, 27:29 present yourselves as a living sacrifice 27:31 only acceptable to God which is your reasonable service 27:35 which is something we can all attain. 27:37 And one thing we try and advocate all the time 27:39 on Body & Spirit and Body & Spirit Aerobics 27:41 is do it all for the right reasons. 27:43 We always claim Philippians 4:13 which states, 27:46 "I can do all things through Christ which strengthens me." 27:49 God bless, stay with the work outs 27:52 and we look forward to see you next time on Body & Spirit. |
Revised 2014-12-17