Participants: Dick Nunez (Host), Kalie O'Brien, Zak Oberholster
Series Code: BASA
Program Code: BASA000073
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 As a country, we love recreational activities.
00:16 But sometimes injuries prevent us
00:18 from doing what we really want to do.
00:20 We're gonna talk about that more
00:21 next on Body and Spirit Aerobics.
00:49 Hi, I am Dick Nunez, Wellness Director
00:51 of the Black Hills Health and Education Center.
00:53 Welcome to Body and Spirit Aerobics.
00:56 Feel like me, there's usually something
00:57 you enjoy doing for recreational fun,
00:59 but sometimes injuries hold us back.
01:02 So we're gonna talk about that today
01:03 as we get into our program.
01:05 Helping me out today--today will be Zack and Kaylie,
01:08 who are both students
01:09 at Union College in Lincoln, Nebraska.
01:12 And Zack is a junior and Kaylie is a freshman,
01:14 just beginning your educational career, how wonderful.
01:17 And they're both in the IRR program,
01:19 which stands for what, Kaylie?
01:21 International Rescue and Relief. Hey, she got it right too.
01:24 All right, so we're glad you're here
01:26 and we're gonna look forward to having a fun workout.
01:28 So we're gonna start by warming up.
01:30 We just swing the arms, up and around, up and around.
01:35 We just gonna loosen up, get ourselves warmed up,
01:38 and get ready for a good workout.
01:42 Try to keep the arms fairly straight
01:43 as you just let them swing, up and around, up and around,
01:48 up and around, up and around.
01:50 Okay, let's go the other way.
01:55 And up, and up, and up
01:58 just like you're doing a butterflying swim.
02:05 Okay and relax.
02:08 You have any recreational
02:09 sporting type activities you like?
02:11 Well, I like soccer, and climbing, and swimming.
02:14 Okay. How about you, anything?
02:16 Swimming, and climbing, and basketball.
02:18 I'm a bowler. I love bowling. Okay.
02:23 I'm not quite that outdoorsy.
02:25 So we're gonna talk about some of the things
02:27 that cause people not to be able to do it,
02:28 but we're gonna start with some upper body exercise
02:31 and so what we're gonna do is,
02:32 we're gonna squeeze our hands together like this.
02:34 And we're just gonna push out away from us and draw back in.
02:38 Push out and pull back in.
02:40 So when you're doing it, you want to keep
02:42 pressure on your hands, very good,
02:44 and as you go out,
02:45 you'll be giving yourself range of motion
02:47 and work the chest area as you do it,
02:51 and push out, and out, and out.
02:58 Three more times and out. Okay.
03:03 Now switch and go up at an angle and push up,
03:08 up to about a 45-degree angle.
03:10 This still works the chest,
03:12 just hits in from a little different position.
03:17 And we're gonna do five more,
03:20 and push, and push, and push.
03:26 Now we get out to the end, just hold it there.
03:28 Squeeze your hands together as hard as you can.
03:31 I shouldn't able to come pulling apart.
03:33 Zack, you turn away from me.
03:36 Hang on, Kaylie, I wanna try and pull them apart.
03:40 Good, all right. You want to relax?
03:44 Okay, put the hands behind the head.
03:47 Let your elbows drop back and stretch your chest,
03:52 nice deep breaths, relax okay.
03:57 Now reach around yourself and give yourself a big hug.
04:01 Try and get around both sides.
04:02 I can't quite get to my back yet.
04:04 Still working on. I think my arms are too short.
04:08 Okay, now let's do--put the hands behind the head again.
04:13 Drop the elbows back. Lean back a little bit.
04:15 Feel the stretch.
04:18 Stretching should be done when you're warmed up.
04:21 Stretching is not warming up.
04:23 It is stretching, working on flexibility.
04:26 Now hug yourself again.
04:33 Okay and relax.
04:35 All right, Kaylie, could you get our
04:38 towels for us, please?
04:42 This is gonna be our exercise equipment for today.
04:45 And what we're going to do is we're gonna bring it up
04:47 over head and now we're gonna pull over
04:50 to one side and come the other way.
04:54 This is a very good one for golfers
04:58 to stretch the shoulders.
05:03 Try and keep the arms straight.
05:06 As you go over to the side, you wanna feel it stretch
05:10 along the side and using those muscles
05:12 to pull it back and stretch,
05:19 and stretch each way stretch,
05:23 and stretch, and stretch, and stretch.
05:28 Keep the towel tight.
05:29 You're pulling it apart as you do it.
05:33 And stretch, and stretch.
05:42 Okay, now go way back and stretch back.
05:45 Now pull it over. Now way back.
05:50 Keep pulling it apart and come over.
05:53 The towel should stay tight the whole time and down,
05:58 and up and down,
06:02 reach up and down,
06:06 go way back, stretch back and down,
06:11 and up and down.
06:15 Do five more. There is one.
06:19 Way back and down, and way back and down,
06:26 and up and down, one more time.
06:29 Up and down, all right.
06:33 Don't forget to smile. You're having fun, okay.
06:39 What we're gonna do is stretch.
06:41 So let's put the arm up over head
06:43 and let it drop and then grab it.
06:46 Grab your right arm at the elbow
06:48 with your other hand and pull it towards your head
06:51 steady slow stretch.
06:54 Okay, good.
06:59 Other side, arm up, let it drop,
07:03 grab with your right hand,
07:05 pull towards your head,
07:09 steady and firm.
07:13 All right, good. All right.
07:17 Next what we're gonna do is we're gonna do something
07:18 for the rotator cuffs and that's something
07:20 that people start to experience pain in the shoulder area
07:23 and so we're gonna do something to help prevent that.
07:26 And so what we're gonna do is we're gonna get our
07:27 elbows into our side
07:29 and we're gonna push out like this,
07:31 keeping our elbows in and draw back in.
07:34 So what we're doing is external and internal rotation.
07:39 Keeps those elbows in tight.
07:41 If this movement hurts,
07:44 then you've got a pretty good idea
07:46 that you might have some rotator cuff problems.
07:51 Rotator cuff is an inflammation
07:53 of a common tendon area up in the shoulder.
07:56 It's made up of the supraspinatus,
07:59 infraspinatus, teres minor, and subscapularis,
08:02 which they call that the SITS.
08:04 So that's how you remember
08:05 the four muscles of the rotator cuff.
08:07 And there're all in that scapular area
08:10 and what it basically is, is a tendonitis type situation
08:14 that gets very inflamed and if it gets too inflamed
08:19 and there starts to become an area where the synovial fluid
08:22 of the joint is able to see through,
08:24 then you have to have surgery.
08:26 Otherwise, if it isn't that badly stressed,
08:28 it will often heal itself as long you take care of it
08:32 and do some additional things such as icing and heating
08:36 or alternate hot and cold and do some exercises
08:39 and this is an excellent one to do
08:40 for that to help prevent that.
08:43 One of the things that a lot of people
08:45 tend to neglect especially like golfers
08:48 is they only train one side of their body.
08:50 We'll talk more about that in just a few minutes, okay.
08:53 Now let's bring the arms up and we're gonna do it
08:56 this way now, gonna come up and down,
08:59 up and down, and up and down.
09:02 Keep it at a 90-degree bend of the elbow and down,
09:07 up and down, up and down, up and down,
09:12 rotate up and down, and up and down,
09:17 and up and down, and up and down.
09:21 Gonna do 10 more.
09:24 There's one, two, three, four.
09:31 You wanna use some light weights you can do that.
09:34 Or if you have like the Dyna-Bands,
09:36 those are beneficial for doing this type of workout.
09:42 Okay, good.
09:44 Now we're gonna stretch the shoulder
09:46 by reaching out, bring it across,
09:50 put your hand in behind, and pull your arm towards your--
09:53 towards your body, hold steady.
10:01 Okay. Let's go the other way. Bring it across and pull.
10:13 Okay, good.
10:15 Now another ar ethat gets affected
10:16 especially by tennis players and even golfers again,
10:20 is a condition called tennis elbow.
10:23 Heard that before? Yes.
10:24 Have you had it before? No.
10:25 How about you? You've ever had it before?
10:27 Okay, I had many times and part of that
10:30 comes from mishitting the ball.
10:32 Like if you're playing tennis and you don't hit the ball clean
10:35 you get that vibration and that starts to get it.
10:38 Carpenters would get a lot from hammering.
10:40 Of course, now they use nail guns so not so much anymore.
10:42 Also golfers, if golfers aren't hitting the ball clean,
10:45 they can get some vibration.
10:47 And so what you look at is when you squeeze your hand,
10:50 you get some action going here in the forearm and that's
10:55 working the, the common extensor tendon area there.
10:58 So we're gonna do is we're gonna put our hands out
11:00 and we're gonna squeeze like that,
11:03 opening and closing, and so that's working
11:05 the area of tennis elbow, extend the hands way out,
11:12 squeeze, and squeeze, squeeze hard,
11:19 really extend the fingers every time,
11:21 fingers way out and squeeze back in.
11:28 Okay. Now you're gonna turn your palms up.
11:31 You're gonna do the same thing.
11:36 Now we'll work in the flexor area.
11:38 And as you come forward, go ahead and flex your wrist
11:40 a little bit, so you bring it up.
11:43 And you should start that, start to feel it tighten
11:46 a little bit in your forearms, you're feeling that?
11:49 Okay, now to tie it all together,
11:52 what we're gonna do is, we're gonna turn up like this,
11:55 turn over and bring it back.
12:01 That should feel good in the forearms.
12:03 Feeling it, Kalie? You feeling it, Zack?
12:06 Little bit. Oh, okay.
12:09 I've to remember that when Zack does his aerobics.
12:16 Okay and good.
12:18 All right, let's start stepping in place
12:20 and we'll start doing our aerobic exercise.
12:23 Okay, we're gonna swing the arms while we do it.
12:26 Go ahead and swing them back a little bit.
12:28 Get them moving.
12:35 Okay, Kalie, you are on the same--
12:36 same hands and foot.
12:37 Now, this happens often times.
12:39 So what you wanna do is bring one foot up
12:42 and bring the opposite arm up
12:43 and then go ahead and start your stepping,
12:44 that will get you in rhythm.
12:48 I'm glad you did that, because it helps people
12:50 at home to learn to do that and correct it
12:53 because that's sometimes you get in the habit
12:55 of doing the same arms and leg.
12:56 But of course when you are walking,
12:57 you're not walking like this, you know.
12:58 You're doing opposite arm, leg.
13:01 So that's what we wanna do here as well.
13:02 So if you catch yourself ever getting out of step
13:05 with your arms, that's all you need to do is
13:07 stop, pick a leg up,
13:09 bring the opposite arm up,
13:10 and then you can start into your stepping again.
13:15 Zack is a pro at this now, so he didn't have
13:17 any problem with that anymore.
13:19 Now I was talking about golfers
13:20 a little bit ago.
13:22 Golfers spend all their time
13:23 hitting the ball in one direction
13:25 and so since they're hitting the ball one direction
13:26 all the time, what ends up happening
13:28 is they start developing one side
13:30 of their erector muscles much greater than
13:33 the other side and so they start to wonder
13:35 why they have back problems.
13:36 So anytime you take your muscles
13:39 and make them imbalanced,
13:40 injuries are just waiting to occur.
13:44 So I always tell golfers, I say look,
13:46 you want to avoid back problems,
13:49 for every swing you take right handed,
13:50 take a swing left handed and develop the other side
13:53 of your erector muscles as well.
13:55 When we do that, you have much better stability
13:58 along with working on the gluteus maximus muscles
14:00 and the legs.
14:02 A lot of people don't realize
14:03 that the majority of the power and strength
14:06 that comes from hitting a golf ball,
14:08 or hitting a base ball, comes from your hips
14:10 and your legs as you drive into the ball.
14:13 I remember Jack Nicklaus when I was a young boy
14:15 watching golf, I remember how powerful he was
14:18 through the legs and hips.
14:20 Okay, let's pick it up a little faster.
14:24 Step picking the knee up, pump the arms more,
14:27 pick the knee up high, pick it up, pick it up.
14:31 We've been warming up into our aerobics.
14:33 Now we're gonna start speeding it up a little bit.
14:37 You always want to begin with a warm up phase.
14:40 You don't want to put too much stress
14:41 on your heart too quickly.
14:45 I also find that with bowlers
14:47 and racquetball players and so forth,
14:49 they get really dominant on just one side
14:51 because that's what they're constantly doing.
14:53 Bowlers get a lot of back problems too
14:55 because they get out of shape
14:57 and the bowling ball becomes too heavy for them.
14:59 And so that's, again,
15:01 they need to keep themselves fit.
15:02 I know one fellow who wants to bowl
15:04 on the Pro-Bowler's tour and he's got
15:06 a very large belly and I keep telling look,
15:08 if you get rid of some of that belly,
15:09 it'll be easier for you to bend over
15:11 and roll the ball.
15:12 You don't need to have a big belly in front of you
15:13 'cause that-- the bowling balls
15:15 in your hand shouldn't be right in front of your abdomen.
15:19 Okay, now we're gonna go into squats.
15:22 Okay, cross the arms.
15:23 Okay, you're gonna squat down,
15:24 push the hips back as you squat.
15:26 Good, keep the chest up. There you go.
15:29 Very good, Kalie. Go a little deeper now.
15:32 Now much better.
15:34 Squatting is a great exercise
15:37 for virtually all activities that I could think of
15:41 for golfing, bowling, tennis,
15:44 racquetball, basketball
15:47 What else is there?
15:48 What else might we want to do?
15:54 So it's a great overall exercise.
15:57 I don't want you to say too much now, Kalie.
15:59 You're gonna take too much of my air time.
16:04 How about you, Zak? Can you think of anything else?
16:06 Soccer, soccer, oh, that's right,
16:08 that's right, soccer, yeah.
16:09 This is excellent for soccer
16:11 'cause soccer players need tremendous leg strength
16:13 and we look at-- top soccer players
16:17 have really well-developed legs.
16:18 Roller skaters, or skiers, or snowboarders,
16:21 or any of those type of things,
16:22 squatting will help you to enjoy your activity
16:25 so much more 'cause you'll be a lot stronger.
16:27 And all your golf buddies are gonna be wondering,
16:30 wow, what happened to you?
16:31 You're hitting the ball out of sight.
16:36 How's it feeling? Starting to feel it?
16:40 Okay. Okay, doing all right.
16:42 Okay, now we're gonna do is put the hands
16:44 on the hips, we're gonna step to the side
16:47 and step, and step, bend your knees
16:51 just a little bit as you do it
16:54 and step side to side,
16:59 and left and right, and left, right.
17:03 Now let's make our steps larger way out.
17:06 This is forcing us to use our abductors and adductors,
17:13 which again a very good for soccer
17:15 'cause you have to change directions.
17:19 Or for basketball-- for those who like
17:21 playing basketball, it's a good exercise to do,
17:24 as you spend so much time doing the lateral movements
17:26 in basketball and this will help develop the muscles.
17:29 So do that and help prepare you for your activity.
17:42 The other thing that affects people is plantar fasciitis,
17:46 but that's one we're gonna talk about separately
17:48 on all together a different show.
17:50 But that's another one that can really
17:52 affect people and slow them down
17:54 from enjoying their activities.
17:59 How're we doing? Doing all right?
18:01 Doing good. Okay. Doing all right, Zak? Yes.
18:07 Okay, big steps.
18:16 Okay. Go back into your stepping again.
18:21 Okay. Let's speed it up.
18:22 Lift the legs higher,
18:24 pump the arms, pump the arms.
18:29 Now for those at home, if you need to stop and rest,
18:31 that's fine, or if you need to not go quite as
18:35 dramatic or drastic as these folks are, that's okay.
18:38 But keep the motion going
18:40 because the rhythmic activity
18:41 is what's gonna be helping you burn the body fat
18:44 and certainly body fat itself could be something
18:47 that's gonna be a great hindrance to any activity
18:49 because it doesn't help you do anything
18:51 unless you plan to get into sumo wrestling,
18:53 which I don't think you plan on doing?
18:54 No. Okay. How about you?
18:57 No, no, no sumo wrestling. No plans.
18:59 I'm not sure they have a women's division yet.
19:04 Okay, little bit-- pump it little bit more.
19:07 Arms way up.
19:13 My old track coach would like that.
19:17 Okay, now we're gonna go back into squats again.
19:19 Squat it down and squat, and squat.
19:26 We have a few more minutes of hard aerobics.
19:30 Then we're gonna start getting
19:31 into our cool down phase.
19:38 Other things that'll hold
19:41 people back of course is strength.
19:44 They start losing their strength
19:45 on the average between the age of 20 to 70.
19:48 The average man's gonna lose 30% of his strength
19:53 and 40% of his muscle mass
19:55 because they're not exercising on a regular basis.
19:58 By age of 75, the average of--
20:00 two thirds of all women and one third of all men
20:03 can no longer put 10 pounds over their head.
20:06 So that certainly limits our activity level when,
20:10 yeah we could be having a lot of fun
20:11 in doing a lot of great recreational type things
20:14 into our 60s, 70s, 80s and even our 90s
20:17 if we take care of ourselves and keep ourselves strong.
20:20 We still see Jack Lalanne dancing around the country
20:23 like a school kid and looks like he still
20:25 does a lot of things he likes to do.
20:30 Okay. Now let's go down and hold.
20:32 Go down. Okay.
20:35 Now again on squats,
20:36 it's important to keep your knees over your feet,
20:38 keep the head up, keep the chest up,
20:40 and we're gonna hold that for about 10 more seconds.
20:46 one, two, three, four, five, six, seven,
20:54 eight, nine, okay, come up stepping.
20:58 Okay. We got one more minute of hard stepping.
21:00 Then we'll get into our cool down.
21:03 Okay. Pick it up, pick it up.
21:07 Strong through the finish line.
21:11 Pump the arms. Lift the knees.
21:13 Keep it going.
21:24 Little bit faster. Pick it up.
21:26 Pick it up. Very good. Lift, lift.
21:34 Sometimes I think that softball players think
21:36 that they need to be fat
21:38 in order to hit the ball better,
21:40 but they don't need to do that.
21:41 Of course, maybe it's the beer
21:42 that they drink while they're doing
21:43 it is causing some of the problem.
21:47 Okay. Let's--we're down to our last five seconds.
21:51 Then we're gonna start our cool down phase.
21:55 Okay. Slow it down.
21:59 Whenever we do aerobics, we do them in three phases.
22:02 We do a warm up. We do the training phase.
22:05 And then we do a cool down phase.
22:07 It's important to keep the legs moving
22:09 because now they're gonna act
22:12 as a secondary pump bringing venous blood back
22:14 to the heart and helping the respiration
22:17 and the heart to start slowing down.
22:19 Your heart can cause some problems
22:22 if you start your aerobic exercise too quickly
22:25 or if you stop too suddenly.
22:27 Too quickly, you're sending your heart a lot of signals
22:30 and you could get an uneven heart rate,
22:32 some premature beats as you're going too fast.
22:35 And then, if you don't cool down,
22:36 you're also causing yourself some potential problems.
22:39 So very important to cool down
22:41 and certainly the more aerobically fit you can do,
22:44 the more things you can do.
22:45 They can even play soccer longer
22:47 and you can golf longer without getting tired.
22:49 Also for golfers, I would strongly suggest you
22:52 get out of the golf cart and walk
22:54 or even carry your own clubs
22:56 because that adds to the exercise component.
22:58 When I bowl--I--actually when I bowl by myself,
23:01 I can bowl six games in 36 minutes.
23:04 So I've done that a couple of different times.
23:05 Some of the bowling pros go you're crazy,
23:08 'cause that's a lot of games to bowl
23:09 in that shorter time period.
23:11 Have to throw some shorts when you do that.
23:17 Okay, keep slowing it down,
23:18 slow it down a little more.
23:21 We're looking good. Slow it down.
23:31 And we're down to our last 20 seconds right now.
23:38 Nice and slow.
23:41 Nice easy stroll.
23:45 You got the easy stroll far down, Kalie.
23:47 Looking good. Okay.
23:52 And down to our last three seconds three, one.
23:56 Good, all right, now what I want you do
23:58 is put your right foot back behind you.
24:01 Your left knee will be bent, your right leg is straight
24:03 and you're gonna push up on the toe
24:04 and then come back down.
24:06 Push up and down.
24:08 Now this will help for the plantar fasciitis
24:12 as long as it does not cause irritation,
24:14 but it can help prevent it as well.
24:18 Push up and push, and push, and push. 10 more.
24:25 One and push, and push, and push, and press.
24:31 Five more times.
24:40 Now let's put the left leg back.
24:42 Keep it straight. Bend the right leg.
24:44 Push up on the toe and down,
24:47 and up, and up, and up,
24:52 and up, press,
24:54 up, up, 10 more.
24:59 And two, three, four, five, six, seven,
25:06 eight, nine, ten, good.
25:10 All right, now I want you to put
25:12 your right foot out on the front of you.
25:14 Gotta lift up, lift up and up.
25:18 We're working on now is the anterior tibialis
25:20 'cause one of the things that stops people
25:22 from enjoying some of their activities,
25:25 are shin splints, and this will help you
25:27 in that area.
25:31 And 10 more.
25:37 And 5 more. Okay.
25:43 Put the left leg out. Okay.
25:46 And up on-- up on the heel.
25:47 Up, and up, up and up.
25:51 Focus on what you're working,
25:54 the anterior tibialis right there
25:55 in the front of your shin.
25:58 And 10 more.
26:02 four, and five, six, seven,
26:07 eight, nine, ten, all right.
26:11 Now we're gonna finish
26:12 by just doing some trunk rotation,
26:13 turn and turn,
26:18 and turn, and turn.
26:21 Lot of times, you see golfers
26:22 do this with the club behind their back
26:24 and that's okay, you still want to bounce,
26:28 just give yourself a good turn and turn.
26:33 Help the flexibility of your pivot
26:36 when you go to hit the ball.
26:39 Most golfers are willing to do pretty much anything
26:41 to improve their game.
26:47 And turn, and turn.
26:49 I always find it humorous
26:50 when they miss a shot and they'll throw
26:52 the golf club in the water or break the club in two,
26:55 as if it's a club's fault, that always cracked me up.
27:00 The club isn't the one that's swaying.
27:06 Okay. Three more.
27:09 There is one, and two,
27:15 and three, good.
27:17 All right. Thanks a lot. Well done.
27:22 Recreational activities are great
27:24 to keep us motivated, have a good time,
27:26 get us ready for our work week and so forth.
27:30 I'm not big on competition anymore
27:31 because that type of life I don't enjoy.
27:35 I want to do my recreation for the glory of God.
27:38 I always try and keep things in perspective
27:40 and try and claim the promise
27:41 that we use on this show all the time.
27:43 Philippians 4:13 states, I can do all things
27:46 through Christ which strengthens me.
27:48 Thank you for joining us. God bless you.
27:50 I will hope to see you next time
27:51 on Body & Spirit Aerobics.