Participants: Dick Nunez (Host), Brittany Nunez, Zak Oberholster
Series Code: BASA
Program Code: BASA000059
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 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 Although the term aerobics is part 00:15 of the name of this program, 00:17 a lot of people don't even know 00:18 what the word means. 00:20 Stay tuned and find out next on Body and Spirit Aerobics. 00:50 Hello, I'm Dick Nunez, Wellness Director 00:52 of the Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit Aerobics. 00:57 During my career aerobic exercises 00:59 meant many different things. 01:01 I remember during that early dance exercise craze, 01:04 people associate that with me in aerobic exercise. 01:06 And lot of men were unwilling to do it, 01:08 because they didn't want to get into perilous charge 01:10 and dance around the latest music. 01:12 Throughout years aerobics is much more than that 01:15 and everybody and anybody should be able to do it. 01:18 So we're gonna find out more about it 01:20 as we get into our program. 01:21 Helping me out today will be my daughter Brittany and Zak, 01:25 both students from Union College 01:27 and they're both in the IRR program, 01:30 which is stands for what? 01:32 International Rescue and Relief. 01:34 Okay, they're both in it, 01:35 they're both juniors and so we're happy to have them, 01:38 so we're gonna go ahead and start our exercise. 01:40 Now we're gonna just warm up a little bit first. 01:42 We're gonna start with some arm swings. 01:44 We're gonna go up and around, 01:45 we're gonna keep the arms straight. 01:47 Now we're gonna be coming up and going backwards 01:50 and loosening up the shoulders. 01:56 And we're gonna do about five more back. 01:59 We gonna do a little bit of upper body work 02:02 before we get into our aerobic aspect of the training. 02:05 And once we do get into that we'll start talking 02:07 little more about what it means. 02:09 Okay, let's go up and around the other way. 02:15 Nice and gentle swings. 02:18 You should have the kind of the same motion 02:20 as if you're doing 02:21 the butterfly stroke in the swimming pool. 02:26 And if you're not used to doing anything for your upper body, 02:28 you'll find that even this will start to burn 02:30 your shoulders just a little bit. 02:35 And let's just do a few more. 02:39 Okay, just relax. 02:40 Okay, now we're gonna do is we're gonna put 02:43 our hands together in a prayerful type position. 02:46 Squeeze hard and push out, 02:49 and draw back in and back out again. 02:52 Okay, keep going. 02:55 So if I were to come over to you 02:56 as you're pushing out I shouldn't be able 02:58 to pull your hands apart. 02:59 Okay, good. 03:02 Now when you keep the tension on the muscles 03:05 while you're going through a range of motion. 03:07 Part of the things we try and do here on Body and Spirit 03:10 and Body and Spirit Aerobics is to show you exercise 03:13 you can do at home 03:14 without having to use equipment. 03:18 Its one of the things that people use as an excuse, 03:20 is I can't exercise because I don't have any equipment. 03:25 But the reality is if you're motivated 03:26 to work out you'll find a way. 03:29 If you're not motivated to workout, 03:31 you'll find an excuse, so it really doesn't matter. 03:34 Okay, let's go upwards now. 03:38 You've to go up at about 45 degree angle 03:41 and the hands are still pressed together 03:43 and you're pushing up coming down, 03:46 pushing up and down, squeeze hard and down, 03:51 and up and down, and up and down, 03:56 and up and down, keep going. 04:00 Are you starting to feel in your chest at all yet? 04:03 Yes, I'm trying to feel it. 04:04 Okay, Brittany. I'm feeling little bit. 04:06 Okay, let's go up more, there you go. 04:10 Around to 45 degree angle, okay push hard. 04:15 Way out, push hard. 04:19 Push hard, now just hold up there. 04:21 Hold it there tight. 04:25 I want to pull you apart. 04:28 Check Brittany here. 04:31 Okay, you guys are too easy. 04:34 Okay, go and relax. 04:36 Hands behind the head push your elbows 04:38 way back and stretch. 04:42 We hold each stretch for about 10 seconds, 04:45 relax and enjoy it while you can, okay. 04:50 Now cross over. 04:53 They'll get harder here in just a few moments. 04:58 Okay, now we're gonna put the hands 05:02 upon the head again, push back. 05:04 You're trying to squeeze 05:06 your scapula together as you much as you can 05:09 those are your shoulder blades. 05:12 And now when we do the hug apart we try 05:15 and pull the shoulder blades out as much as we can. 05:21 All right, now relax. 05:24 Now let's put our left leg out front, 05:26 put your right arm out, 05:28 grab your right wrist with your left hand, 05:31 you're gonna pull back and reach out, 05:34 and pull and reach. 05:37 Give yourself some resistance with your opposite hand, 05:41 reach out as much as you can pull it back, 05:44 you're gonna work your upper back. 05:47 Brittany, I want to do 20 of them so if I lose count, 05:50 you might count on. 05:53 So, if you don't know the number 05:54 you've to make one up. 05:57 Okay and pull just like you're sawing wood here. 06:01 Reach way out stretch the back, 06:04 pull back, reach out, 06:06 and pull and reach, and pull. 06:09 What number we're on? Twelve. 06:10 Okay. You must have made up a number. 06:17 Okay. And three more. 06:25 Okay, now we're gonna switch our foot position. 06:27 Right foot is gonna be out this time, left foot back. 06:30 Reach out with your left hand, 06:31 grab your left wrist with your right hand, 06:34 pull back and reach, and pull and reach, 06:38 and pull and reach, and pull and reach, 06:43 pull and reach, and pull reach out, 06:47 and pull and reach. 06:49 How many Brittany? This is nine. 06:51 Okay, so this is ten. Yes. 06:55 And pull and reach way back way out. 06:59 Give yourself some resistance the harder you work 07:02 the more you get out of it. 07:03 You just wanna go through the motions 07:05 then of course you're not gonna get 07:06 as much out as there's some who will gives it some effort. 07:09 And pull and reach. 07:11 What number? Nineteen. 07:13 Okay. All right and relax. 07:16 To stretch those muscles, 07:18 you put an arm up over the head, 07:19 then the elbow, grab your elbow 07:22 with your opposite arm, then pull, 07:25 and you want to feel stretch in your side. 07:30 Okay, very good Zak. 07:35 Keep pulling it. 07:37 Make sure you keep breathing. 07:39 Okay, keep smiling and switch arms. 07:44 You can do all that breath, smile, switch. 07:47 Okay good. 07:52 And let's stretch up about five more seconds. 07:56 Okay, and go ahead and relax. 08:00 Now we're gonna do is we're gonna roll our shoulders back. 08:08 Mine are clicking a little bit, but I'm well. 08:14 Now what we're doing is just doing 08:16 the shoulder rolls to continue loosening up the shoulders. 08:19 And now we're gonna just go straight up and down 08:22 and work the trapezius muscle, 08:24 which goes all the way 08:25 from the occipital protuberance of your skull, 08:28 which is back of your skull all the way down 08:31 to your twelfth thoracic vertebrae 08:35 and also this works 08:36 on the levator scapulae muscles, 08:38 which go from the superior angle of your scapula 08:41 to C-1 through 4 up your neck. 08:43 You got all that. Yes. 08:45 Okay, just to show what we're doing, 08:47 Zak turn around for a second. 08:49 We're working on the muscle that goes 08:51 from superior angle of the scapula 08:53 up into C-1 through 4 area on each side. 08:57 Now the reason why I mentioned those muscles 08:58 is they cause people a lot of problems. 09:01 Keep going, keep exercising. 09:03 All right. Okay. 09:07 And by doing this we help stretch those out 09:10 and keep them tone and so forth, 09:12 then you've less problems. All right, now what we're gonna 09:14 do is we're gonna put our arms out 09:16 like we're gonna fly away. 09:18 We're gonna do some circles. 09:21 And we're gonna keep the circles small, 09:24 nice small circles. 09:27 Now we're gonna make our circles bigger. 09:32 Now we're gonna go back to smaller again. 09:35 And we're gonna go to bigger, 09:38 nice big circles. 09:41 And now we're gonna go smaller. 09:46 And now bigger again. 09:48 Okay, now let's go to other direction. 09:50 Small circles backwards, and now bigger circles, 09:57 and now smaller circles. 10:00 Let's go back forward again and now backwards, 10:07 and now forward and back. 10:12 And forward and back, and hold. 10:20 We're gonna try and hold it 10:22 for the next 30 seconds starting now. 10:27 Okay, so keep smiling enjoy yourself 10:31 five seconds are passed. 10:33 And pretty soon so shall it. 10:37 Okay, should start burning in your shoulders a little bit. 10:41 For those at home if you need 10:43 to put your arms down go ahead. 10:46 How we're doing? Okay. 10:48 Zak, okay. I'm good. 10:50 Okay, down to five seconds, 10:51 four, three, two, one, now relax. 10:57 Okay, you're gonna put your right arm out in front of you, 11:00 bring it across your body, reach up with your left hand, 11:04 pull in behind it and stretch your shoulder. 11:09 Does that feel good? Yes. 11:11 Okay, good. 11:15 All right now let's do the other side, 11:16 put your left arm out straight, 11:18 bring it across your body, 11:20 reach up with your right hand, 11:21 bind the elbow and pull. 11:25 Stretch, nice deep breaths as you do it. 11:31 And about three more seconds. 11:34 Okay, good. 11:36 We're gonna start loosening up our legs now, 11:38 and the way we're gonna do that is we're gonna step out 11:39 to the side and lunge down come back to the middle, 11:43 go the other side lunge down, 11:46 and then back, okay keep going. 11:51 Now, you can control your depth on this 11:54 depending on how fit you are, 11:56 but this is an excellent one for the inner thigh. 12:01 You want to keep your chest up as much as you can. 12:07 Okay Brittany, try and stay upright 12:09 little more as you go down. 12:11 As you watch Zak there. 12:13 There you go, that's better, 12:16 better, better, much better. 12:20 Okay Zak, can you go deeper 12:21 and still keep that nice posture. Very good. 12:28 Are you a skier, Zak? No. 12:31 Okay. Touch with me mountains there 12:33 in Lincoln, Nebraska. Not really. 12:39 I imagine not, okay, 12:40 let's go little faster now. 12:45 That's good. Keep the posture. 12:54 You should feel that both in your quadriceps 12:56 and on the inside of the thigh. 13:01 Now, what we're gonna do is we step out to the left 13:03 and stay on the side, up back down, 13:06 up back down, up back down, 13:10 up back down, up back down, 13:12 and step to the middle and now to the other side 13:16 and stay on that side for five. 13:19 Down, down, down, down, down, 13:25 okay back to the middle. 13:26 Step out to the left again and five times again. 13:31 And two and three and four 13:36 and five back to the middle, out to the right. 13:40 And one and two and three and four and five. 13:46 Okay good. Now back up a little bit. 13:50 We're gonna step to the left 13:52 bring our right foot back behind 13:53 and step again, okay. 13:56 So I want you do that with me okay. 13:59 So step left back over, and back and over. 14:04 Okay, step left cross back. 14:12 Here we go. 14:20 And left right together, 14:23 left cross over, left together. 14:32 I knew that folk dance 14:34 and I'd to take in college will come in handy sometime. 14:48 Okay, good. Now just step in place. 14:51 Step in place, use your arms to swing. 14:55 More stepping, step, higher steps. 15:00 Aerobic exercise rhythmic activity 15:02 the major muscle group. 15:04 Let's swing the arms more. 15:06 So the arms don't really count, 15:08 because they'll get tired too quickly. 15:10 Now people have a problem using their lower body. 15:15 For example I've my assistant at the Black Hills has polio, 15:21 and so she can't use her lower body, 15:24 so she is very disciplined 15:26 about getting her aerobic exercise 15:28 by using her upper body muscles by swimming, 15:32 or an upper body Ergometer 15:34 where you're just rolling around, okay. 15:35 Let's pick it up a little bit. 15:40 Knees up high, swinging arms. 15:44 As we use the arms we do burn a few more calories. 15:50 Okay, let's start jogging in place. 15:53 We'll pick up the intensity a little bit. 16:01 Okay, now little faster. 16:09 Good, knees up, knees up, 16:12 very good I like to hear that noise. 16:20 Okay, little higher, good. 16:24 Good Brittany pick it up. 16:25 Very good Zak. 16:27 We'll see how long Zak can do that. 16:34 Very good, let's see if we can do that 16:35 for 20 more seconds with that pace 16:38 and then we'll slow it back down 16:39 again we'll do a little bit of interval type workout, 16:42 which is also been found 16:43 can be very good in metabolizing fat. 16:45 The key is we want to keep those legs going, 16:49 and so you got about five more seconds of this. 16:55 Okay, now slow it down back into stepping. 17:01 The way you figure out if you're working out 17:03 aerobically is take 220 and subtract your age 17:07 and that will give you what's called your maximum heart rate. 17:10 So, if you're 50 years old 17:11 I'll give you a maximum heart rate of 170 17:14 and then you figure out 80% of that 17:17 and 70% of that and that will be your trainee rate, 17:20 so if you're 50 years old 17:21 you'll be looking at 136 is 80%, 17:24 119 is 70%, and that is your trainee rate 17:27 for 20 to 30 minute timeframe. 17:29 Now if you're on some type of medication 17:31 like a beta blocker, 17:32 which is slowing your heart down 17:34 you can't use that formula, because if you try 17:36 and train that hard, 17:38 you can cause yourself some real damage, 17:40 but for the average person that's a good range to do. 17:43 Now something important to know about aerobic exercise, 17:46 you do not get more benefit by going over 80%, 17:50 but you do increase your risk factors. 17:52 And actually what we find is you burn fat 17:54 more effectively if you stay at that 70% rate 17:57 than you do if you go at 80%. 17:59 Okay, let's go into a squat position now. 18:02 Okay, squat down. 18:04 Okay, what you're gonna do is you're gonna cross the arms, 18:06 just come up, push your hips back as you squat. 18:09 Okay, push your hips back more 18:11 bend over to your waist more, Zak. 18:12 You got to bend at the waist little more. 18:14 There you go. 18:15 You're sticking your hips back. 18:17 Now people often say, 18:19 well, isn't squatting hard for your knees. 18:21 If you do it wrong it is. 18:23 But, if you do it properly, it's not. 18:25 Because your body is designed to squat down 18:27 and anytime we go to sit in a chair we've to sit down 18:31 and a lot of people don't sit in chairs, 18:33 they fall into chairs, 18:34 so this is a good way to develop this. 18:36 In fact, when I've had people that are severely restricted 18:40 like they have rheumatoid arthritis 18:42 or some type of cerebral palsy or anything like that. 18:45 I use squats a lot of time for all those people 18:48 and find fantastic benefits, so it's a great exercise. 18:51 And for us what's gonna do 18:52 is we're gonna do some leg strengthening 18:55 as well as keeping the muscles of the legs going, 18:58 so thus we're keeping our aerobic aspect going, 19:01 because rhythmic activity has not stopped. 19:03 We're just changing it up 19:05 some obviously one becomes quite bored 19:07 if you're just gonna step in place 19:09 for an entire half hour or whatever, 19:11 but that's still beneficial if you can take the boredom. 19:15 A lot of people like to use like re-bounders 19:17 where they will put in front of the television 19:19 and they'll just go and go and go. 19:20 Or even if you're riding a recumbent bike 19:23 or doing elliptical machine, 19:25 or even the treadmill people are rhythmically doing 19:28 the same activity for a long period of time. 19:30 All right, forgot about you. 19:32 Okay, that's all right now keep going, 19:33 I didn't say stop, I just said I forgot about you, 19:36 keep going, keep going, keep going, 19:38 keep going, keep going. You're doing okay, 19:41 starting to feel your legs a little bit. Yeah, little bit. 19:42 Okay, Zak starting to feel little bit. 19:44 Okay. Just go back into steps, step it out. 19:50 Okay, we're gonna go into a little higher intensity 19:54 again with the jogging with little more, 19:56 little more, okay there we go. 19:58 Try and get those keep those arm swinging straight. 20:02 My tracker always said, get the arm swings straight 20:05 so you're coming right-- there you go. 20:09 You don't want to be punching your opponent 20:10 as you're running down the track. 20:12 Although, you would eliminate 20:13 your competition that way, okay. 20:15 Now we're gonna pick it up a little bit. 20:17 In fact let's just start jogging in place. 20:21 Okay, we're gonna try and do about 30 seconds of that. 20:24 Pump the arms, pump the arms, 20:26 pump the arms, pump the arms, 20:29 okay bring that arms more straight up, Zak. 20:34 You got to work on that running form. 20:36 Okay, faster now, 20:39 faster, faster. 20:44 And let's go for about 10 more seconds. 20:51 Five, four, three, two, one, slow down. 20:56 Still stepping down, still stepping, still stepping. 21:05 Starting to get warmed yet. Yes. 21:07 Zak, starting to get warmed up. 21:09 Warmed up, yeah. Okay warmed up, okay. 21:11 Now we're gonna do is we're gonna keep going. 21:13 Don't stop yet, till I say so. 21:15 Everything is like don't do anything till I say so. 21:17 I like this. Okay, so what we're gonna do 21:20 is we're gonna go into our jump roping now 21:22 and of course we'll not gonna use jump rope 21:24 and the towels aren't quite long enough 21:25 for us to jump rope with, 21:27 so we're gonna use our pretend jump rope. 21:30 Now for those at home, 21:31 if you can't leave the ground that's okay. 21:33 You can just stand on one place 21:35 and just bounce up and down on your toes. 21:37 But for Brittany and Zak let's go ahead 21:39 and do some jump roping now. 21:41 Okay, there you go keep going. 21:48 I've a lot of times people say 21:50 I can't do the jump roping so part of its coordination, 21:54 part of it they just want to bounce up and down. 21:56 So again if you just want to go up and down on the toes 21:59 that will at least give you a modified version of it 22:01 and still keep you going. 22:03 If you've a jump rope, you can always get that out 22:05 and do that as well because this is good exercise 22:08 especially if you--some of them trying to do too fast, 22:11 you know keep that aerobic affect going. 22:13 And the beauty of the aerobic exercise 22:15 and what it starts to do it starts to metabolize body fat. 22:19 And that's one of the big reasons for people doing it. 22:21 Actually, there are three main reasons I can see, 22:23 first of all depression. 22:25 When people do work out aerobically 22:26 it helps them to ease depression. 22:29 You're feeling better already right. Oh yes. 22:31 Less depression, feel very happy, okay. 22:34 Then there comes a part about strengthening your heart, 22:37 lungs, which probably is the most important aspect 22:40 'cause you want to have good healthy heart, lungs, 22:42 and aerobic exercise will help you do that. 22:44 And then finally it's the fat burning in 22:46 and of course that's where people focus in on 22:48 because they want to become 22:50 what I call better butter burners. 22:51 They want to get rid of the excess rolls 22:54 they might develop through improper eating 22:56 and lack of exercise. 22:58 Okay, let's start stepping it out now. 23:00 Step, step, we're gonna start our cool down portion, 23:06 just gently stepping it out. 23:09 It's always extremely important 23:10 whenever you do aerobic exercise 23:12 not to just stop abruptly, 23:14 because if you do then you put a lot of stress on your heart. 23:18 You're much better off to ease in till you're cool down. 23:22 Basically what you're doing is you're bringing 23:23 the heart rate up and then once you get the heart rate up, 23:26 you're bringing it back down, 23:28 but you want to bring it down gradually. 23:29 You don't want to just stop suddenly, 23:31 because then especially 23:32 if you're not in very good health, 23:34 you could put a demand on your heart 23:35 that your heart is not prepared for, 23:37 and that can be very detrimental to somebody. 23:39 So this way you're allowing your legs 23:41 to continue working as circulators helping 23:44 bring the blood back up the venous blood 23:47 flow back to the heart, 23:48 so your heart is not able to work as hard, 23:49 and so you're heart is saying thank you, 23:51 thank you, thank you for not stopping all of a sudden, 23:53 I much appreciate it. 23:54 Now for you two who are young 23:56 as you are no big deal, 23:57 but we've to also remember 23:59 not everybody is gonna be quite in your category 24:01 when it comes to that. 24:03 Okay, we're winding down, 24:07 we're gonna step it out for 45 more seconds 24:11 and then we'll finish off our workout 24:14 by doing some neck stretches 24:16 and then we'll be pretty much done. 24:20 Zak, you look little warm. Yeah. 24:23 Okay, Brittany. Little. 24:25 All right. Okay, we're down 24:28 to our last 25 seconds. 24:31 You're looking great, having a good workout 24:35 and you're burning fat. 24:36 Your heart's getting healthier, 24:37 you're increasing the circulation 24:39 and also it helps when people start to develop 24:43 the little irritations in your arteries 24:45 and it helps keep it cleaned out. 24:47 It raises a HDL cholesterol, 24:49 which helps take out flax swellings 24:51 and fat and LDL cholesterol. 24:53 It's all around good. 24:54 All around good things, okay. 24:56 And go ahead and stop. 24:59 Okay, now we're gonna do is we're just gonna 25:01 work our neck a little bit, 25:03 so I want you start by looking up, 25:05 now look down and look up, 25:10 and down and up, and down. 25:15 Now let's look up to the left and down, 25:19 look up to the right and down, 25:22 look up to the left and down, 25:26 up to the right and down, 25:29 up to the left and down, 25:32 up to the right and down. 25:34 Okay, now let's turn to the left 25:37 and turn to the right, 25:40 turn to the left, turn to the right, 25:45 turn left, turn right, 25:49 turn left and turn right. 25:52 Now what I want you to do is I want you 25:54 to put your left leg back 25:56 and press your heel to the ground 25:58 and I want you to stretch the calf area. 26:01 Since you've been stepping it off quite a bit 26:03 calf might be getting little tight 26:04 and so that will help stretch it out. 26:06 You feel that back there, Zak. Yes. 26:07 Okay. And nice steady stretch, 26:12 you should feel in the back of the leg 26:13 and in the calf region. 26:15 And now what we're gonna do is we'll switch over 26:17 to the right leg, and press down 26:22 and enjoy the stretch because we're almost done. 26:29 All right very good, all right 26:31 thanks Brittany and Zak, we're all done. 26:36 Aerobic exercise doesn't have to be difficult, 26:39 it's easy as just going out for a nice walk. 26:42 Also working in your garden 26:44 can be very beneficial get that rhythmic activity going, 26:47 keep moving along 26:48 and you'll find yourself getting great benefit. 26:51 Aerobic exercise is a crucial part 26:53 of an overall training program. 26:55 If you think that just playing basketball 26:58 or doing playing racket ball or squash 27:01 or tennis is gonna take care of all your aerobic needs, 27:03 you might be mistaken because you may not be keeping 27:06 that heart rate rhythmically active long enough. 27:09 So get into a good regular rhythmic activity program 27:12 it could be swimming, it could be cycling, 27:15 it could be jogging, it can be rowing, 27:17 or it can be mixture of all of them. 27:19 Certainly, it helps to break the monotony 27:21 if you switch up your aerobic exercise 27:24 also doing with a friend can be very beneficial. 27:27 I remember back when I was working 27:28 in West Virginia my partner and I, Danny Kuon, 27:31 we take walks through the hills of West Virginia. 27:33 And it was a great time for us to talk to one another 27:35 and still get a good aerobic workout. 27:38 Remember to do it all for the right reasons. 27:40 We want to take care of our body 27:41 as God has given us that 27:43 and remember to claim the promise 27:45 that I always use Philippians 4:13, 27:47 which says, "I can do all things 27:49 through Christ which strengthens me." 27:50 Thanks for joining us. We look forward to see you 27:52 next time on Body and Spirit Aerobics. |
Revised 2014-12-17