Participants: Dick Nunez
Series Code: BAS
Program Code: BAS000117
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00:02 The following program is designed to
00:03 demonstrate simple workouts that 00:05 you can use to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:15 You can go for about 40 days without food. 00:18 You can even go for a few days without water, 00:20 but you cannot go very long without air. 00:22 That's gonna be our topic today on Body and Spirit. 00:54 Hello, I am Dick Nunez Exercise Physiologist 00:57 and Principle of Miracle Meadows in Mountain 00:59 State Leadership Academy in West Virginia. 01:01 Welcome to Body and Spirit. 01:04 People love going out to the ocean or going 01:06 to a waterfall or going out in God's nature 01:09 and amongst the trees. 01:10 And there is a reason for that. 01:12 That area is filled with negative ions. 01:16 Negative ions give us the feeling of refreshment. 01:19 When a thunder storm is coming through 01:21 it's interesting. How we will often 01:23 times see animals start acting peculiar 01:26 because when they're not picking up 01:28 is positive ions coming before the storm. 01:31 Once the storm comes and explodes up on 01:34 the scene, negative ions are everywhere. 01:36 And when you go outside after a rain storm or 01:39 thunder storm and you breathe in, 01:41 an air smells so fresh and clean it revitalizes you. 01:45 Being out there in the trees revitalizes you. 01:48 In fact they also find that in a house 01:51 it's very important to have plants because 01:53 plants help to clean the air. 01:54 Air is such a vital component for healing. 01:57 It used to be when somebody was very sick, 01:59 they put them in a dark room with no air 02:02 circulating and the people were getting sicker. 02:04 When they found out we take somebody 02:06 out of that environment, put them in fresh air, 02:09 light to bright sunshine, 02:10 they start getting much better. 02:12 So, air is a very key component for purifying 02:16 the lungs and making you feel good. 02:17 We all need it, we're gonna talk about 02:19 little bit more as we get start into our 02:21 exercise program. Helping me out today 02:23 is my daughter Britney and also Christy. 02:26 Brittany is a student at Mountain State 02:28 Elementary school. Christy is a 02:30 Miracle Meadows. Okay, 02:33 I think we're ready to get going here. 02:35 Let's start with some warm up. 02:37 Let's bring our arms up around, 02:40 and up and around nice big circles and up 02:43 and round, and up and around, and up 02:49 and around, 5 more times, up and up, and up, 02:58 2 more up and up. Okay, let's go the other way, 03:04 up and around, and up and up, and up, and up, 03:14 5 more times up, and up, and up, 03:20 2 more up, and up, good. Alright, 03:26 ladies time to hit the deck, 03:29 we're gonna do some pushups. 03:31 Now, for those at home, if you need to do 03:32 them off your knees that's fine, 03:34 you wanna use a wall that's fine. 03:36 All young ladies do not need either those 03:38 they can just do regular pushups. 03:39 Now, we're gonna try and do 30 of them. 03:41 So, you're ready ladies and let's go. Good, 03:46 good, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13 04:01 14, 15, 16 ,17 ,18, 19, 20. 10 more, 1, 2, 3 04:12 4, 5, 6, 7, 8, 9 and 30. 04:22 Who says girls can't do pushups. 04:25 Alright, hands behind the head, 04:28 let's flex back and for those who have to spend 04:31 a lot time in offices and so forth, where the air 04:34 is simply recycled. There we can get all 04:36 sorts of positive ions. They are not getting 04:38 any negative ions at all. 04:42 And hold for 10 more seconds, stretch back 04:46 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 04:55 And bring them across and pull, 04:59 while we're doing the exercise, 05:00 we're gonna get lots of air because we've to 05:02 breathe hard. You wanna make sure, 05:04 we get nice deep breaths; we encourage that 05:07 frequently on this show. 05:10 10 more seconds, 1, 2, 3, 4, 5, 6, 05:16 7, 8, 9, 10. Let's get a deep breathe in 05:23 and out, and in and out. One more time in and out. 05:32 Okay, good now reach out, grab our wrist, draw back 05:38 and pull out, good, let's do 20 of those, 05:42 each way out with it, bend over little bit Britney. 05:46 Good, it's 5, and 6, 7, 8, keep the control 05:56 9, 10, 11, 12, 13, 14, 15, good 16, 17, 06:10 reach out and one more switch around 06:16 and reach way out, and reach, reach 4, 06:24 and 5, 6, 7, 8, 9, and 10. 10 more, 1, 2, 3, 4, 5, 06:42 6, 7, 8, 9, and 10. Put arm up over the head, 06:52 okay hold of your elbow. 06:57 Good and hold your stretch. 07:02 10 more seconds, 1, 2 ,3, 4, 5, 6, 7, 8, 07:11 9, and 10. Switch over 07:18 and hold. 10 more seconds, 1, 2, 3, 4, 5, 07:28 6, 7, 8, 9, and 10. Good put your arms out, 07:37 let's make small circles. 07:39 Oh! Kristy, these your favorite aren't they? 07:41 Oh! Yeah. Okay, good, good. 07:43 We love those arm circles. That's right, 07:45 we love those arm circles, our favorite on the Body 07:47 and Spirit program. Make sure you get 07:50 lot of movement in the scapula big circles. 07:54 Good Britney, these are good circles there. 07:57 Now, smaller. Nice back exercise. 08:02 Yeah, one monitors around the room 08:04 one of the two. 08:11 And smaller and bigger and small, 08:25 let's go the other way, 08:28 look alike back there Kristy. 08:30 There we go. 08:33 My arms are in pain. Your arms are in pain, 08:36 but the shoulders are the one, 08:37 who supposed to get tired. Well both. Okay. 08:39 Open up your eyes. Okay, I'm open. 08:44 And back again, and forward and back 08:50 and forward, keep turning and hold. 08:58 Okay, now we're talking about air, 09:03 one of the vital components of exercise 09:04 is aerobic exercise. We've done some aerobic 09:07 programs on the Body and Spirit show. 09:09 By enlarge this is an anaerobic program, 09:12 helping you to develop your musculature. 09:14 Helping your posture and so many other conditions. 09:16 Aerobic exercise is going out and getting 09:19 some fresh and getting out walking, doing 09:21 something repetitive of the major muscle group 09:24 that needs to be part of your regular exercise 09:26 program as well. We still hold up 09:28 like there, okay. Let's go and check, 09:30 alright. So, this is part of a complete program, 09:34 it's easy to go out and walk or do something 09:36 like that or swim. You don't really need 09:38 special program. So, do that you can 09:40 just go out and do it, but here on the 09:42 Body and Spirit. Body and Spirit show 09:44 we're trying to give you exercises, 09:45 which you may not be able to do on your own 09:47 or need guidance to do. We almost done, 09:49 I haven't loss the clock, 5, 4, 3, 2, 1 down. 09:57 You're starting dance around back there Kristy. 09:59 What you're doing back there? 10:00 And up and around, up and around, 10:05 yeah I supposed, but those who sought, 10:08 and up, up. 10:14 That's a best place to make a fool of yourself 10:16 as when you're going on world wide television. 10:18 Oh! Yes. Two more, okay and the other way. 10:22 Up and around, up and around, 10:31 and that will be 7 more now, 10:33 1, 2 , 3, 4, 5, 6, 7, and shrug up and hold 10:44 and down, up and hold, up, hold and down, up, 10:51 hold and down, up, hold and down, 5 more, 10:56 up, hold and down, up, hold and down, 11:01 3 more up, hold and down, 11:04 2 more, hold it and down, up, 11:08 hold and down, good. Alright, let's do a 11:12 little neck work while over here. 11:13 Put your hand on your head, 11:14 tip over and back, over and back, 11:20 good, we're gonna do ten of them it's 4, 11:22 5, 6, 7, 8, 9, 10. Good, switch, 11:37 we all look like we either have headaches 11:39 or toothaches, one of the two. 11:42 Aches are both. Yeah. There is 5, 6, 7, 8, 9, 11:55 and 10. Good, put your hands 11:57 behind your head and back and forward 12:01 and back, forward, back forward, good, 12:06 keep going, 5, 6, 7, 8, 9, and 10. Good, 12:18 turn the head to the side and turn, and turn, 12:24 and turn, good, turning. 5 more each way, 12:36 it's 1, 2, 3, 4, and 5. Arms up, 12:47 now we're gonna do some biceps appear, 12:49 we're gonna flex down and reach out, 12:52 flex down slow and out, squeeze down and out, 12:57 do it slowly squeeze and out, 13:00 squeeze and out. Keep your elbows up, 13:03 squeeze and out, squeeze it down and out, 13:08 and squeeze and out. Keep going, out, 13:14 squeeze down and out, squeeze down, 13:19 out, good ten more, flex and out, and flex 13:26 and out, it's 3, 4, 5, 6, 7, 8, 2, more, 9. 13:46 Now, flex hard and hold for 10, 13:48 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Good. 13:59 Shake them out and breathe and out, 14:05 and in and out, one more time, in and out. 14:15 Alright, we're gonna do diamond pushups now. 14:23 Okay, off your knees this time. 14:27 And, down and up, good. The diamond pushups 14:31 for more emphasis on the tricep. 14:34 Good, we're gonna try and do 20, 14:40 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 15:00 Good, stand up we're gonna drive the 15:04 triceps down, back up, push down, way out and up. 15:11 Now, push down, flex your triceps and up 15:16 and push down and up, push down and up, 15:23 push down and up, again up, 5, more, 15:30 it's 1, and 2, and 3, and 4, and 5. Good, 15:43 alright, but I want you to do now is some squats, 15:46 cross your arms across your chest, squat down, 15:50 do 20 of them, down, it's 3, lay down, 15:58 4, good, 5, 6, excellent, 7, 8, 9, 10. 10, more, 16:15 1, 2, 3, 4, 5, 6, 7, 8, 9, lunges now. 16:36 Okay, hands on the hips, lunge out, and back, good, 16:43 do 20 there, it's 2, and 3. 16:50 For those at home, if you can't go that deep, 16:52 it's okay, you can do a wider lunge, 16:54 where you don't go so far down 16:57 and just work it until you feel comfortable. 17:03 And, there is 8, and 9, and 10. 17:12 You're doing great, 11, 12, 13, 14, 15, 17:26 16, 17, 18, 2 more 19, and 20. Good, 17:41 cross the arms, 20 more squats, 17:45 ready go, 1, 2, 3, 4, 5, 6, 7, 8, 9, 18:02 deeper 10, 11, you almost done 12, 18:09 13, 14, 15, 16, 17, 18, 19, 20. 18:22 Go and lay down your side, 18:25 I think I better let you stretch before you both 18:26 going to rebellion, okay grab and hold your ankle. 18:30 Oops. And pull back, good, just hold that. 18:38 When I was at the Black Hills, 18:39 one of the things that people really enjoyed 18:40 was the fresh air there. In fact the native 18:42 American still feel it's a great place of healing 18:45 and aren't real feel with all the tourists 18:48 attractions that have been brought up there. 18:50 Take that fresh one. 18:54 Both now rush more in Crazy Horse Mountain 18:56 or in the Black Hills. Okay, turn over on 18:58 the other side and grab the other ankle 19:05 and hold that. 10 more seconds, 1, 2, 3, 4, 5, 19:18 6, 7, 8, 9, 10. Upon your hands and knees; 19:26 put your left leg out straight. Okay, 19:30 raise it up and down, keep it straight, good, 19:33 keep it straight and down, up, down, up, 19:38 down, up, down, up, down, keep going, 9. 19:46 10 more, you can also do this from the standing 19:50 position, we've doing on the hands and knees 19:52 it's too difficult. 5 more, 1, 2, 3, 4, 20:03 hold it up. Now, curl it, curl your leg, good, 20:06 20 times, 2, 3, yours are the sort of fun Kristy 4. 20:11 Oh! Yeah, 5, 6, 7, 8, 9. 10 more, 1, 2, 3, 4, 5, 20:30 6, 7, 8, 9, and 10. Good, other leg 20:39 out straight, raise it, down up and down, up, 20:45 down 4, 5, 6, 7, 8, 9, 10, 11, 12, 20:59 keep the leg straight 13, 14, 15, 16, 17, 18, 19, 21:09 hold it up, flex your leg and out and flex and out, 21:15 3, 4, 5, 6, 7, 8, 9. 10 more, 1, 2, 3, 4, 21:35 5, 6, 7, 8, 9, one more time good. 21:44 Have your seat facing me, 21:47 feet apart. 21:49 Stretch out over your left leg and pull, 21:56 good, good, good, nice stretch, 21:58 you feel that back in your hamstring area. 22:00 Yeah. Okay, you feel it Britney. 22:02 Yep. Good. Though pulling nice and tight. 22:04 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 22:15 Switch and pull and pull good steady, good. 22:26 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 22:36 Out in front, both legs apart Kristy, 22:39 stretch out, reach, reach and hold don't 22:43 bounce, steady hold, steady hold, keep holding. 22:50 15 seconds, good enjoy that stretch. 22:56 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 23:06 Good, lay back, knees bent 23:10 hands behind your neck, crunches, 20 of them, 23:14 let's go, 1, 2, 3 ,4, 5, 6, 7, 8, 9, 10, 11, 23:26 12, 13, 14, 15, 16, 17, 18, 19, 20. 23:37 Bring the feet up across at the ankles, 23:39 20 more. Go, 1, 2, 3, 4, 5, 6, 7, 8, 9, 23:50 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 24:02 Leg straight up, and go, 1, 2, 3, 4, 5, 6, 7, 24:14 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 24:28 Good, turn over on your abdomen, 24:34 hands behind your back, lift up from your chest, 24:38 up and down, up and down, good up and down, up, 24:47 down, up, down, up, down, up, down, up, 24:54 down, up, down, up, keep going. 25:01 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 25:16 hold the last one for ten. 25:18 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 25:28 Up into your abdomen stretch and hold that, 25:35 keep holding, and 10 more seconds, 25:42 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 25:52 Good, up on your feet. 25:56 Let's step back with the calf, press up 25:59 on the toe and down, up and down, 26:03 up and down, it's 4, 5, 6, 7, 8, 9, 10. 26:16 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 26:32 Switch it around and up, and up, and up, up, 26:41 up, up, 7, 8, 9, 10. 10 more, 1, 2, 3, 4, 26:55 5, 6, 7, 8, 9, 10. Good, 27:04 alright that's it ladies, thank you. 27:09 If you live in a polluted environment or 27:12 lot of smoke in the air try and get out in nature, 27:15 try and get out where the air is clear, 27:17 the water is flowing, where the trees are. 27:20 You will need that to revitalize your health. 27:22 It's so important to get plenty of fresh air. 27:25 God designed us that way 27:27 and he wants air to be fresh. 27:29 And we want to glorify him in all things 27:31 we do and say and certainly our health 27:33 is extremely important. God gave us these bodies; 27:36 asks us to take care of them. 27:38 We're to be good Stuarts on everything, 27:39 on money or time and yes our bodies. 27:42 But always do it for the right reason. 27:44 Whatever you do, do it to the glory of God. 27:46 Philippines 4:13 has been our call, 27:49 it says, I can do all of things through Christ, 27:51 who strengthens me. God bless you, 27:53 hope to see you next time. |
Revised 2014-12-17