Participants: Fred Garber, Dick Nunez
Series Code: BASA
Program Code: BASA000027
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.
21:17 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.