Participants: Dick Nunez, Andrew Hard, Rick Nunez
Series Code: BASA
Program Code: BASA000015
00:01 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 before
00:10 beginning any exercise program.
00:14 Want to start an exercise program,
00:16 but don't know where to begin. Let us help you find
00:18 a starting spot, next on Body and Spirit Aerobics.
00:51 Hello, I am Dick Nunez, Wellness Director
00:53 of the Black Hills Health and Education Center.
00:55 Welcome to Body and Spirit Aerobics.
00:57 So many people out there would like to get
00:59 into a regular exercise program,
01:01 that's really frustrating because they don't know
01:03 where to begin. They may turn on a sports program
01:05 that has exercise programs on there and they start
01:08 watching the people bouncing around
01:10 and they watch all the coordination moments
01:12 going on and they think I can't do that,
01:14 I just sit here and stare just to figure out what
01:16 they're doing. So, when we're starting our
01:18 exercise programs here, we want have
01:20 a simple model, let's keep it as simple as possible.
01:23 So, we don't confuse people and make it
01:25 something they feel like they can do
01:27 and more importantly they want to stay with.
01:29 I believe we're ready to get started,
01:31 helping me out today will be Andrew Hard
01:33 and my son Rick, any good program
01:35 needs to start with the warm up.
01:37 So, we're gonna do just that, we're just gonna
01:38 take our arms. We're gonna circle them up and around,
01:42 keep going, up and around, up and around.
01:47 When you're just beginning you might feel some pops
01:49 and grinds and so forth, but as you keep doing it.
01:54 Hopefully your joints will start to loosen up,
01:57 and the connective tissue will start popping around.
02:00 Okay, lets go about five more, there is 1, and 2,
02:07 and 3, and 4, and 5, now up the
02:12 other way, up and around, up and around,
02:18 up and around, good keep up. Way up, reach up
02:26 and five more times, there is 1, and 2, and 3,
02:34 and 4, one more, 5, okay good.
02:39 Bring the shoulder blades back together,
02:42 press the arms out together, and back,
02:46 and out, and back, and out, and back, and out,
02:53 and back together, and out, and squeeze and out,
02:59 and squeeze and out. Ten more times,
03:03 there is 1, and 2, and 3, 4, 5, 6, 7, 8,
03:21 two more times 9, and 10 good.
03:27 Now, what we're gonna do is, we're gonna raise
03:29 our arms up, bring them together, bring them out,
03:32 back down. Up, together, back, and down, up,
03:39 together, back, down, up, together, back and down,
03:46 up, together, back and down, five more times.
03:53 There is 1, and 2, and 3, and 4, one more time,
04:06 and 5, good, relax, okay just got to shake
04:09 your arms out. Okay, now we're gonna
04:11 curl the arms up, turn, push down, turn up, turn down,
04:19 up, good, turn and down. Up, curl, turn and down,
04:27 arms up, curl, turn and down, up and curl,
04:33 turn and down, arms up, curl, turn, down,
04:38 five more times. Up, turn and down, up, curl,
04:44 turn and down. Okay, turn and down let's go
04:49 one more, up, turn and down, good.
04:55 Alright, now what we're gonna do is we're just
04:57 gonna put a foot out in front of us,
04:59 hands on the hips, lift your toe up, push down,
05:03 up, and down, up, and down, up, and down,
05:10 up, down, up, down, up, down, up,
05:17 down, up, down, up, down, ten more.
05:24 Do this exercise to get the lower legs warmed up,
05:28 one of the common injuries people will tend
05:30 to get especially, when just beginning.
05:32 There is a condition called shin splints,
05:34 where the muscles on the front of shin,
05:37 actually pulling away from the bone and we got
05:40 three more. Okay, and switch over to the
05:47 other leg, toe up, press down, up and down,
05:52 up, down, up. This exercise is also good for
05:57 those who start to get a droopy foot,
06:00 where it's hard for them when you're picking it up,
06:05 you strengthening a muscle called the anterior
06:07 tibialis here, and we're gonna do ten more
06:15 1, and 2, 3, 4, 5, 6, 7, 8, 9, and 10.
06:30 Now, we're gonna put our foot back,
06:32 and we're gonna press up on the toe and down,
06:35 this is getting the calf area ready and also the
06:39 Achilles tendon, when people walk around in
06:42 high heels especially. You know, not used to
06:45 stretching their Achilles Tendon, the potential over
06:48 ruptured tendon becomes much higher,
06:50 if that happens you'll be spending a lot of time
06:53 in recovery and delaying the start of
06:55 your exercise program, ten more times,
06:58 there is 1, and 2, and 3, 4, 5, 6, 7, 8, 9,
07:11 last one 10. Switch over, okay press up and down, up,
07:18 there is 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13,
07:34 7 more 1, 2, 3, 4, 5, 6, 7. Okay, we're gonna start
07:46 out real gently, just with some easy walking.
07:53 The big key to Aerobic exercise is to get moving.
08:00 One of the best overall exercises you can
08:02 do is walking. Now, we're just walking in place,
08:07 which does a couple things for us, gets us
08:10 moving which is the main thing we're after,
08:15 but you're not outside. So, you're not going
08:17 to have to worry about stepping in potholes
08:20 or going through uneven terrain, right there
08:24 in the comfortable your own living room,
08:26 or family room. You can just stay in one place,
08:30 may not be as quite as picturesque,
08:33 and you still don't get as much fresh air,
08:35 but still your getting the exercise, we're just
08:38 gonna do a little walking here.
08:43 Whenever, somebody starts an exercise program,
08:47 it's always better to start too easy than
08:49 too hard. If you start easy, you can always add to it,
08:54 you start too hard, you can find yourself
08:59 in a world of hurt. It can take you two weeks
09:02 just to get back to where you were when
09:04 you first started. So, you're always better off
09:07 to start simple, to start slowly and let your body
09:11 work into it. For those at home,
09:16 if you're more advanced, this is more of a
09:19 beginner workout, but you can pick up the pace
09:22 and go much faster and harder.
09:25 By lifting the knees harder actually more
09:27 of a jogging pace, which you see many times
09:30 on this program. On this program however,
09:34 we're gonna be taking it fairly easy.
09:40 I trust everybody's okay so far.
09:47 Okay, we're gonna do one more minute
09:50 of this pace then we're gonna switch over to
09:52 some other movements.
10:00 Important thing about Aerobic exercise is
10:03 rhythmic activity of a major muscle group.
10:07 Also when you're just beginning, it's important
10:11 to keep a monitor of your pulse rate.
10:14 I try and encourage people not to go after
10:16 a carotid artery, to check the pulse, because a lot
10:19 of people don't know what that is.
10:21 You starts squeezing your throat and they can
10:24 even knock themselves out. So, we don't want
10:27 that best to check it off, your wrist area
10:30 or if you have to you can maybe go to your
10:32 temporal area and you should be able pick up
10:34 your pulse. And you wanna take 220, subtract
10:38 your age and then take seventy to eighty percent
10:41 of that. That's where your heart rate should be.
10:48 Okay, let's go ahead and put a little variation
10:50 in there, what we're gonna do is put our hands
10:52 on the hips. We're just gonna step a leg out,
10:54 go back, together. Switch, back together,
11:01 as you do this you can vary how deep you go
11:04 in your lunge. The further down you go,
11:07 the more difficult it will be,
11:12 what we're doing is just adding some variation
11:14 to our movement. But the bottom line still is
11:18 we just want to keep the legs moving
11:23 and out and back, together. Step out,
11:27 step back together, out and back, together,
11:32 out and back, together, out and back, together,
11:38 out, back, together, out, back, together,
11:45 good keep it up. And out and back together,
11:53 out and back, together, out and back, together.
12:01 Lot of the exercises we do, can we done
12:04 on a mini tramp, rebounder, if you will.
12:08 If you do this one, you have to be careful
12:10 not to step off the rebounder,
12:12 but walking in place. Things like that can be
12:16 done on a rebounder.
12:25 And we're gonna do this for twenty five more seconds,
12:31 and out and back together, out and back,
12:35 together, out and back, together.
12:42 We're down to our last ten seconds
12:48 and 4, 3, 2, 1, good. Back into our step,
12:56 as you watch Aerobic programs on Television,
12:58 you will see they always comeback to a basic step.
13:01 There might be some modifications in it,
13:03 but still the simple fact is walking in place
13:07 or moving like that is excellent exercise.
13:12 Most of the variation is put in simply to break
13:15 the monotony of the movement or to sell
13:20 a product, one out of the two.
13:28 For years latest and greatest exercise
13:31 equipment keeps being produced, you get all
13:34 these hi-tech selectorized exercise equipment pieces,
13:39 that are very, very user friendly, you just step in,
13:42 set a pin and your off and going.
13:45 Now, they even have machines that are
13:47 computerized, that will tell you if you're going
13:50 hard enough or not too hard but any good gym
13:53 or health club you're still gonna have a basic
13:56 foundation of barbells and dumbbells,
13:59 which have been around from the very beginning
14:02 of exercise. So, they are still there, I haven't
14:07 been able to replace them and with all the fancy
14:10 treadmills, and elliptics and stair climbers.
14:15 The one thing that still remains pretty solid,
14:18 you're just going for a good walk or jogging
14:21 if you're more fit or cycling or swimming.
14:25 The basics would keep you going.
14:31 We're gonna try and do about twelve minutes
14:32 of Aerobics in our program today,
14:34 which is a good amount for somebody who is just
14:37 beginning and then you could work it up as you go.
14:50 And we're gonna keep stepping
14:52 for one more minute, another thing we find
14:56 as very important when you're just beginning
14:58 is not to put a lot of fancy movements
15:00 into the workout. You're better off just getting
15:04 the rhythm of the major muscle groups,
15:07 allowing yourself to get used to that,
15:10 before you start throwing a lot of arm
15:12 variations in there. Remember the first time
15:19 I ever took an Aerobics Program,
15:21 just when I start getting the hang of what
15:23 they were doing they changed, then you get
15:26 the hang of that they change on you again.
15:36 Fifteen seconds, down to our last ten
15:43 9, 8, 7, 6, 5, 4, 3, 2, 1, hands on the hips.
15:53 We're gonna step out to this side, back and forth.
15:59 Again, this is just putting a variation
16:02 to the stepping motion. This is good because
16:05 it also works the abductors and adductors
16:08 of the hips. Which is also very helpful,
16:17 also this is the movement that can be done
16:19 for quite a long period of time by most people.
16:22 It's fairly comfortable, we're gonna try
16:28 and do this for another minute and half.
16:30 Before we start heading towards
16:32 our cool down period.
16:43 Don't be afraid to stay with the simple program
16:47 until you're ready to advance,
16:49 you're not competing with anybody.
16:51 You're simply trying to get into a regular exercise
16:54 program to help yourself,
16:58 as you feel good move it up.
17:01 If exercise becomes a drudgery, you're not
17:04 gonna wanna stay with it. Make it fun,
17:06 for at least as fun as possible,
17:08 if you stay within your training range.
17:11 You'll actually find exercise to be a very
17:14 pleasant experience, it's when you try push
17:19 the envelope, that it becomes uncomfortable;
17:22 that you think this isn't worth it,
17:24 it's too much work. When you're finished
17:27 with an Aerobic exercise program,
17:28 you should feel good. The old adage
17:32 is you should be able still talk, but not sing
17:35 while you're doing aerobics.
17:37 I can't sing anyway, so it really doesn't matter.
17:48 And we're down to our last few seconds,
17:53 okay now lets step it out.
18:00 I used to have a good friend, who says
18:01 he can't sing either, he says he sings prison
18:03 singing. So, behind a few bars,
18:05 he doesn't have the key, that's what I feel
18:08 like a lot of times. You keep it going,
18:19 let's get the arms, make sure the arms are swinging
18:21 as you're doing this, as we get multiple muscles
18:23 into play here. We'll get more calories burning
18:36 and we're just about ready to hit our 11 minute
18:38 mark of aerobics. What we're gonna be doing now,
18:44 is slowing down a little bit still.
18:47 Just start to cool down period, okay slow it down.
18:58 Now we've just taking a gentle stroll through
19:01 the woods on a nice summer afternoon.
19:12 Down to forty seconds as we slow down,
19:16 this allows the legs to work.
19:20 You can juncture with the heart,
19:21 slowing it down, keeps the blood flowing
19:25 and lets the heart relax naturally and easily.
19:28 Without putting a sudden shock upon it,
19:31 by saying okay we're stopping,
19:33 heart you keep working.
19:42 Okay, we're gonna go eight more seconds
19:47 5, 4, 3, 2, 1, good. Alright, we're gonna
19:54 do little stretching out now, what we're gonna
19:56 do is we're gonna step out to this side.
19:59 And we're gonna stretch the inside of the thigh,
20:02 now hold that for a steady move,
20:09 ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
20:19 Shift over, you feeling it stretch on the inside
20:23 of your leg, hold that if you're more flexible
20:28 step out further, you give yourself even more
20:32 of a stretch ten more seconds
20:33 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. Step back,
20:46 push your heel to the ground and hold that,
20:50 you should feel that stretch in the back
20:53 of your leg right and down through the
20:54 calf area here. Okay, hold that for ten more seconds
20:58 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Okay,
21:08 switch each stretch we're holding anywhere
21:16 from ten to twenty seconds is fine.
21:21 Okay ten more seconds
21:22 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
21:31 Alright, next we're gonna step out,
21:34 we're gonna go up on the heel. We're gonna lean
21:36 forward at the waist but still keep the chest up
21:39 and you should feel this now in the back of your leg.
21:43 And hold that steady for ten more seconds
21:49 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
21:59 Switch, lean forward and hold that,
22:11 ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
22:23 Alright, you use me as a support;
22:25 put your hand on my shoulder.
22:27 Grab a hold of your ankle, stretch your quadriceps.
22:31 You feel this right in the front of you thigh,
22:36 okay and hold for ten more seconds
22:39 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Switch,
22:52 and hold ten more seconds
22:58 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good.
23:09 Okay, now we're gonna do of couple
23:10 upper body stretches, so I want you to put
23:13 your hands behind your head,
23:14 push your elbows way back, push them back,
23:18 push them back and hold that.
23:22 Okay, now bring your arms across your body,
23:25 give yourself a hug, try and pull your shoulder
23:28 blades apart. Okay, and up, press the elbows
23:38 back hold it and now across, pull it apart.
23:55 Put your arm up over your head;
23:57 grab your elbow and pull. As you do this one,
24:06 you wanna make sure your have steady pressure,
24:08 try not to force you arm beyond, what would
24:11 be natural for it. Okay, let's switch the
24:15 other side, alright let's put one arm out now
24:29 and bring it across your body,
24:31 hand behind your elbow and pull.
24:35 This one you should feel in the shoulder region
24:37 right in here, keep pulling it across.
24:49 Alright, let's go over to other side
24:52 and pull and let's hold that for five more seconds,
25:01 1, 2, 3, 4, and 5. Okay, let's roll the
25:08 shoulders up and around, way up high,
25:13 so if you back, three more.
25:23 Now back to the front and way up,
25:32 four more, okay turn your head to this side,
25:42 and turn, and turn, and turn, and turn, and turn.
25:54 Now, up and down, and up and down,
26:02 and up and down, good, now we're just gonna
26:06 turn the trunk tight your abdomen as you do it,
26:10 now let's go back slowly to the other direction.
26:12 Hold it try and keep your abdomen tight,
26:15 and turn, and turn, and turn, and turn, and turn,
26:32 and turn, five more each way.
26:38 There is 1, and 2, and 3, and 4, and 5.
26:57 Okay, thanks a lot fellows, we're all done.
27:03 Lot of times when people start a workout program
27:05 they says is that all there is,
27:07 it seems so simple. My question is always,
27:09 what were you doing before?
27:11 I wasn't doing anything. Well, then you're a
27:14 lot better off now, than you were before,
27:16 aren't you? If you're finding a program
27:18 that you like, stay with it and keep going.
27:21 You'll feel the benefits, in the middle you'll start
27:24 feeling better. But always remember you want
27:26 to train for proper reasons,
27:28 so often people are looking to train
27:29 strictly for health. What we're trying to
27:31 encourage people to do is train to the glory of God,
27:34 as we do that we're gonna have a greater
27:37 gain than we never thought possible.
27:39 There is a Bible verse that I claim
27:40 all the time in Philippians 4:13 it says;
27:44 I can do all things through Christ
27:46 who strengthens me. God bless you,
27:49 keep on exercising, see you next time.