Participants: Casio Jones (Host), Izhar Buendia
Series Code: AFL
Program Code: AFL000001
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00:30 Hi, my name is Casio Jones and
00:32 you are watching Action 4 Life. 00:34 Some of you at home might 00:35 say, What is this show 00:36 Action 4 Life? 00:37 I hope in today's segment you will learn a little bit about 00:39 what we are trying to do. 00:40 Our goal is to help you to find different ways to be more 00:43 active and especially be more active for the Lord. 00:45 But first let's go check out this cool segment we did at the 00:48 park, you might be surprised and learn something that you 00:52 might apply the next time you go to the park. 00:54 Let's check this out. 01:21 You know I have two little boys and it's always, hey daddy, 01:24 take us down to the park. 01:25 So we always go down to the park and take them out 01:28 and have a good time. 01:29 You may have some kids or some grandkids and find yourself 01:32 in the same situation at the park. 01:34 But do you find yourself in this position while the kids 01:38 are having fun and playing around? 01:40 If you do, you can take the advantage of being in the park 01:44 and being physically active. 01:45 Watch this, we are sitting down on the bench and just to 01:49 stand up and sit back down. 01:52 I just repeat that 10 more times. 01:56 1, 2, you notice I'm just sitting back like I'm sitting 02:02 in my chair but I'm sitting on a bench. 02:04 The bench is there and it is comfortable. 02:06 I'm sitting down and standing back up. 02:10 Now what you are doing is you are working what 02:12 we call a squat, that was a squat. 02:14 You are working the back of your legs, front of your legs, 02:16 and even your glut muscles. 02:17 That was simple, just standing up and sitting back down. 02:21 You are actually being active and working your leg muscles. 02:25 Now we are going to use the same bench again and 02:27 turn around and do what we call, a step up. 02:30 All I am going to do is put 1 foot on the bench and stand 02:33 straight up and back down. 02:36 I'm using this leg only to lift my body up. 02:40 Now you notice my heel, if you have your heel off you 02:44 are not really work your glut's. 02:45 So slide your foot forward onto the bench and 02:48 your going to stand straight up. 02:52 Now if you want to call this a park work out, you want 02:55 to do all your reps between 8 to 12 reps for each leg. 03:00 I'm going to the other leg as well, knock out a few 03:03 so you can see how it looks. 03:08 Now I'm not pushing off the ground, but if you need to you 03:11 could, but you want to focus on the leg that is on the bench 03:14 and use that to stand straight up. 03:15 Now if you want to be a little crazy and add some more 03:18 stuff to it, watch me lift my arms. 03:23 This is going to definitely be harder because now I am 03:26 incorporating my shoulders and my arms to move them up. 03:29 It makes my heart work a little harder. 03:30 You may find yourself using this type of leg ups to be 03:34 a little more challenging. 03:36 Now what else can we do. 03:38 Cassie what about my upper body? 03:39 Hey, you know those things called push-ups? 03:41 The bench is a great way to do a push-up, 03:43 a modified push-up. 03:44 For some of you who have a hard time on the ground, 03:46 watch this! 03:50 In this position up on my toes and I'm going to bring myself 03:53 straight down and my head is going to be nice and straight. 03:55 Then come straight down in a full push-up. 04:01 Now Casio when do I breathe? 04:02 Just breathe, just do that. 04:05 Some people like to emphasize that you want to inhale and 04:08 exhale at one particular point during the exercise, 04:11 but let's just start breathing first. 04:17 So your kids are at the park instead of just sitting down 04:21 we actually did a quick little workout. 04:23 We did our lower body, we got our hamstrings, 04:25 we got our quads, we got our glutes, and did our upper 04:28 body work out our chest, our shoulders, and our triceps. 04:30 Hey, enjoy yourself, play, take advantage of time, your 04:36 kids are playing and utilize your time instead of just 04:38 sitting because now you're being active. 04:40 Now wasn't that exciting! 04:41 Hey, the park, who would think of things you could 04:44 do at the park. 04:45 I really hope the next time you go to the park you will 04:46 look at it quite differently 04:48 and realize, Hey, my kids are 04:49 having fun and I can have fun 04:50 and be proactive. 04:52 But as part of our show we are going to have the exciting 04:55 part, the exercise part. 04:56 We are going to have some fun teaching new tricks 04:58 and how to be more active. 04:59 We are going to show you new exercises and maybe brush 05:01 up ones you have seen before. 05:03 With me today, we have a guest with me and 05:06 his name is Izhar. 05:07 Izhar come here with me buddy. 05:09 Hi, buddy, I'm glad you could be with me today. 05:11 Like I was saying, today in our workout we are going 05:13 to work out using the Physio Ball. 05:15 Have you ever used the physio ball before? No! 05:17 It is one of those round funky looking balls there. 05:19 Listen while you are at home, before you do 05:23 our workout, warm up. 05:24 Do a segment where you warm up during our stories. 05:27 It is a great time for you to do some jumping jacks, jog 05:30 in place, something to get your blood flowing 05:32 through your body. 05:33 So we are ready to do that and get ready to do our workout. 05:39 I'm getting the Physio Ball for you. 05:40 Go ahead and have a seat on the ball. 05:42 Now how do you know what ball is the right size for you. 05:46 They come in different sizes, 45 cm, 55, 65 even 75 cm. 05:51 And for big people up to 85 cm. 05:53 The goal is to find a ball that you can sit on comfortably. 05:56 Put your feet a little forward, more together. 05:58 You notice how he is making a 90°? 06:00 Sit like you're sitting in a chair, upright, perfect. 06:03 Do you know your exercises right now? 06:05 Cool, this is an exercise where you are working your 06:08 abdominal muscles and your lower back muscles. 06:10 You are actually using your feet and your ankles to 06:12 stabilize you, how does that feel? Feels great! 06:14 Now we are going to do it a little harder, something 06:16 different to make a little more challenging. 06:17 What we are going to do, I call it a ball transfer. 06:19 Making a transition yourself all ball. 06:22 I want you to walk forward and lean back. 06:24 Take a few steps forward and at the same time lean 06:26 your upper body back on the ball. 06:27 Go ahead and walk it out. 06:28 Keep walking, keep walking, keep walking, right there. 06:32 Hey Neto come in here. 06:35 I want you to take a good shot so everyone at home can see. 06:39 His feet are 90° here and he is working his hamstrings, 06:43 his quadriceps, his glutes and even his abdominal muscles. 06:47 Remember how we talked earlier about engaging your core? 06:49 Yeah! For you at home your core is when you work your 06:53 abdominal muscles, your core muscles with your pelvic 06:55 muscles that ties and transfers your abdominal muscles 06:57 into your oblique's. 06:59 This whole region here we call the core it helps your body 07:03 to stabilize and function properly during exercise. 07:05 We're going to make it stronger here to make it every 07:07 thing else stronger. 07:08 I want you to contract those muscles and I want you 07:11 to see this cool exercise. 07:14 Just being here, by itself, is challenging isn't it? Um Hmm! 07:17 Now we are going to continue on this transfer. 07:19 Push back up and reverse what you did before. 07:23 Okay let's do it three more times, roll back out again. 07:25 This is an exercise I do to help people feel 07:28 comfortable on the ball, because a lot of exercises we do 07:30 on the ball, from this position but we have to feel 07:33 comfortable getting there. 07:34 Roll back up again, for some of you at home, 07:35 being on the ball can be very challenging, very different. 07:38 We want you to have fun and feel safe on it. 07:40 One more Time roll back out. 07:45 Excellent how does that feel? Good! 07:46 I'm getting the hang of it. 07:47 You're getting the hang of it. 07:48 Alright let's move onto another exercise. 07:50 This is what we call the ball squat. 07:53 Were going to use the ball to do one of the best 07:55 exercises for your lower body by doing the squats. 07:56 You're going to work your quads, your hams and the glutes. 07:58 Come over, were going to the light on over here. 08:03 Put your back against the wall, have your lower back 08:06 up against the wall. 08:07 I want you to sit down like you're sitting in a chair. 08:10 You complete your hands to the side or hold them here. 08:12 Just go ahead and sit down. 08:15 Now stand back up, now the secret is, sit back down again. 08:18 Now stand back up and walk your feet forward 08:21 just a little bit more. 08:25 Now walk your feet forward from a standup position. 08:27 Now as you sit down, I want that 90° on your legs again. 08:30 Go ahead and sit back down, excellent push back up. 08:33 Now I want you to sit like you're sitting in a chair 08:35 and put your glutes behind you. 08:36 Sit down, right there, and backup. 08:38 Don't exaggerated just sit down like you're sitting 08:41 in a chair, perfect that's good. 08:45 Stand act up and sit down like you're sitting in a chair. 08:47 Right there and backup. 08:49 Push your glutes back behind you, there you go, excellent. 08:52 Let's to 5 more, that's 2. 08:57 Now this is a great exercise to do it at home because you 09:00 can find a simple wall and you should Physio Ball to stabilize 09:05 yourself, you're working your glutes, your hamstrings, 09:08 and your quads and it isn't over all safe way of doing a squat. 09:17 Just do 5 more because these are looking good. 09:19 I know you are feeling them in your legs are you? Yep! 09:21 Okay give me 3 more. 09:26 There you go that's excellent, let's go buddy. 09:28 We are going to do a great exercise for your upper body, 09:32 the push-ups. 09:34 For those of you at home who don't like push-ups, 09:36 this is fun doing it on the Physio Ball. 09:38 I want you to lay on your stomach and roll 09:40 forward on the ball and get your knees on the ball. 09:45 I want you to stop right there on your knees. 09:47 This position right here is an exercise by itself. 09:51 Stabilizing your body on the ball. 09:53 He is working his shoulders, his abdominals, and his lower 09:55 back and having to work is lower region here to stabilize 09:58 the ball and hold the ball in position. 09:59 Now we are going to make it a little harder. 10:01 I want you to go down to a push-up position 10:03 and push back up. 10:05 Give me 12 here, 2, slow 3, 4, 10:11 because if he goes real fast you can lose too much 10:13 momentum and rock yourself off the ball. 10:15 But by maintaining good temple you can control the ball 10:19 and allow your body to work through it. 10:20 How is that feeling? Good! 10:27 Give me 2 more, excellent good job. 10:31 Roll back on the ball again and how did that feel? Great! 10:36 Now when you do that exercise you worked your triceps, 10:39 your chest muscles, and your shoulders were all 10:42 involved in that one exercise. 10:43 Now are you ready for something more exciting? Yeah! 10:45 We'll move on to the next exercise. 10:48 We will bring the mat back out and you can hold 10:49 the ball for me. 10:50 Were going to do on the ball leg curls. 10:56 I want you to lay down your back. 11:02 Put your feet on top of ball. 11:07 With your feet on the ball I want you to relax 11:11 your feet and not press them down, just let the weight 11:15 of your legs stay on top of the ball. 11:16 I want you to lift your glutes up and pull your 11:18 knees into your chest. 11:21 What is going to happen is the bottom of your feet 11:22 will come flat on the ball. 11:24 Bring it in, excellent! 11:27 Back out again, let's knock out 12 here. 11:31 You keep counting and you keep going. 11:33 Now for you people that home I want you to understand what 11:35 is taking place is he is working his hamstrings. 11:37 He is working his abdominal muscles. 11:39 His core from his oblique's have to stabilize the ball. 11:43 Inner and outer thighs of his legs are working to 11:45 keep the ball in place. 11:47 You notice it is challenging for him because nobody is 11:49 helping him, how are you feeling with these? 11:51 Are you feeling your hamstrings. Yeah! 11:53 What number are you on? It's like 10. 10! 11:56 Okay give me 2 more, 11, oops that's okay. 12:01 Just put your feet back on the ball and do one more. 12:04 Beautiful, good job, excellent. 12:08 Hey, there is a portion of our show that I overlooked. 12:14 I apologize for that. 12:16 As we are working with our program here we want to not just 12:20 focus on strengthening our body but we also want to 12:23 condition our heart as well. 12:24 There is something we do called active rest. 12:26 In between are exercises we do something like jumping jacks. 12:30 Jumping rope, but you know what we are going to do today? 12:32 Let's do marching in place. 12:33 Let's just march in place and do high knees. 12:38 Let's go for 30 seconds. 12:42 Now what we are doing here is we are taking advantage 12:44 of time and give our muscles get a chance to rest. 12:47 We are conditioning our heart, doing a heart workout. 12:50 So doing this whole segment of the program 12:52 for 30 minutes, while you are watching us, 12:53 you are actually going to get a great workout. 12:55 Your heart is going to be conditioned and put you in an 12:57 aerobic state, and your muscles are going to be conditioned. 12:59 Were going to get you stronger and your bones stronger. 13:01 It'll make you feel better and work on your posture. 13:05 We have two more seconds. 13:08 Excellent, good job! 13:09 Let's go back to the ball. 13:12 Were going to do trunk extensions. 13:14 Now on this exercise I want you to roll the ball forward. 13:17 Lay on the ball and roll it forward. 13:23 Get your legs a little wider, support yourself. 13:25 I want you to put your arms out in front of you and raise 13:27 yourself up and go back down. 13:30 Stabilize yourself, and go down. 13:34 Your whole body goes down. 13:35 And your whole body is going to come up. 13:37 Lift your arms up, excellent! 13:42 This is working his back muscles. 13:44 His upper back, as he's raising his arms, and his lower back 13:46 working his whole upper trunk area. 13:49 Stabilize yourself by positioning your feet flat. 13:54 Stabilize yourself on the ground they will anchor you down okay. 13:57 Let's do 5 more. 14:03 Now when you are doing these exercises at home, 14:05 you want to do between 15 or 20 reps. 14:08 You will be working on the endurance and strengthening of 14:12 your muscles and this just a good start to work on. 14:19 Let's do 5 more. 14:20 Now once again he is feeling this in his lower back 14:22 and his upper shoulders, and his upper back. 14:31 Excellent, how does that feel? Good! 14:32 Okay roll back out again. 14:34 Let's go back into our jogging place again. 14:36 Let's knock this out again, here we go. 14:39 30 seconds again. 14:49 Does this usually cool you down? 14:51 It's not a cool down we are actually want to get 14:53 ourself up there by being active 14:55 We want to take advantage of time. 14:56 Now were going to go side to side. 15:01 For those of you who have knee conditions, 15:03 find something that works for you. 15:04 You can march in place at a slower temple. 15:06 You can get your arms involved, what you want to do is to 15:09 get your blood flowing. 15:11 Take advantage of this time we call active rest. 15:13 We're being active and letting our muscles rest while 15:16 we keep moving. 15:18 Alright let's go to our next exercise. 15:19 Were going to work on our pelvic thrust. 15:22 Once again sit on the ball and roll on your back. 15:28 Roll all way back out, same way we did before. 15:32 90° again, and this time I want you to drop your glutes 15:37 and keep your head nice and flat, without moving the ball. 15:41 Again, nothing moves on your body, just drop down 15:47 and right back up. 15:54 You see he is breathing heavy right now because it is 15:56 difficult for him, you keep going. 15:59 You never stop, I do all the talking. 16:02 This is working your hamstrings, and your glutes, 16:05 and your abdominal as well. 16:06 The balls are very cool and safe exercise and there 16:09 are so many things you can do on it. 16:11 Keep going. 16:16 How are you feeling? Very good! 16:17 Give me 2 more. 16:19 Excellent good job, rollback up on the ball. 16:21 Let's go back to our active rest again. 16:24 Here we go, let's jog in place again. 16:27 Here we go 30 seconds going. 16:31 So you are a runner right? Right! 16:34 You told me the other day you ran a half marathon? 16:38 How did it feel? Great! 16:40 Did it feel like this? 16:41 Yeah a little more endurance. 16:44 Yeah, but why do you run? 16:48 Body, open your mind. 16:51 How long have you been running? 16:53 I would say a couple of months. 16:55 A couple of months, really 16:56 and you decided to do a half 16:58 marathon? Yep! That's pretty awesome. 17:00 Alright time is up, let's go. 17:05 Some of you at home might say, hey Casio, I've seen those 17:07 Physio Balls before and I didn't know all the cool stuff you can 17:10 do with it, but one thing I have seen is abdominals. 17:12 You see a lot of people use them for abs, so we are going to 17:15 make sure you are going to do them properly. 17:17 Go ahead and have a seat on the ball again. 17:20 This time I want you to roll forward, but this time I want 17:23 you to stop, the only thing touching is your lower back. 17:25 Go ahead and roll back out, right there, excellent. 17:28 Your feet are 90° again, and relax your upper body. 17:31 Put your hands across your chest, now I want you to 17:34 crunch up and back down. 17:41 Now you will notice, if you get a close-up, you will see our 17:44 brother right here, his body is shaking because his 17:47 abdominals are firing right now. 17:49 The position you are in right now allows the abdominal 17:53 muscles to focus on stabilizing your body. 17:55 They abdominal muscles are designed to stabilize us. 17:59 To be able to walk around and to maintain proper posture. 18:02 With this ball it creates an unstable environment and the 18:05 abdominals have to work. 18:07 Let's make it a little harder for you. 18:08 Just reach up and grab a rope, climb a rope. 18:14 This is going to work his upper torso muscles right here. 18:20 It's going to tie-in to all his oblique's. 18:23 How are you doing? I'm feeling them! 18:25 I know you are, I know you are. 18:32 Once again the secret of doing the abs on the ball is 18:35 the positioning of your lower back. 18:36 Now go ahead and set up right here without moving, 18:39 stabilize yourself to keep yourself straight. 18:41 Now hold in that position. 18:44 He doesn't look like he is doing anything, but he is. 18:46 He is working his abdominal muscles and he's using the 18:49 muscles the way they were designed, to stabilize his body. 18:51 Are you feeling them? He's feeling them a lot. 18:55 Okay roll back up. 18:57 Let's do our active rest again. 19:01 Okay lets start marching in place again, here we go. 19:05 Now for some of you at home but say hey Casio, I want to 19:09 do something more challenging. 19:10 You keep marching in place, I'm going to do 19:12 something more aggressive here. 19:14 I'm going to do high knees. 19:21 10 more seconds. 19:29 Excellent, how's that? Alright! 19:34 One more exercise. 19:35 Go ahead and sit on the ball I want you to roll on your back 19:38 and this time we are going to do a balance exercise. 19:42 Stay right in that position right there. 19:43 Now you might want to put your fingertips on the ground. 19:49 You can get help for this by using your fingertips. 19:51 I want you to take your right foot, lift it off the ground 19:57 about an inch and put it back down. 19:59 Now the other leg lift it up and put it back down. 20:02 Now stay flat and you have your fingertips to stabilize you, 20:08 so just use those and go ahead and lift that leg up. 20:12 Now the other leg, I want you to alternate. 20:16 That's a little too high. 20:19 This once again is working his abdominal muscles, his lower 20:22 back, his hamstrings and his glutes. 20:23 It looks very simple, but it is working on his balance. 20:27 We do not want to look over a part of fitness that as you 20:30 get older, or if you get an injury, 20:33 or you have some type of 20:34 condition that your balance 20:36 is very weak at some point 20:37 you need to strengthen your 20:39 balance that makes your 20:40 life much more functional. 20:44 Now once again bring your heels back towards glutes. 20:49 Now keep going. 20:52 I have to watch people because they try to cheat on you. 20:56 Proper form is everything, people. 20:58 I don't care if you don't get the right amount of reps, 21:01 but the key is proper form. 21:02 If you do it properly you will feel the difference. 21:05 You can know when you are not feeling it right, it's when 21:07 you don't feel anything. 21:09 The muscles are supposed to be working, 21:10 but you don't feel it. 21:11 But when you are doing them right you will feel it. 21:14 Okay roll back on top the ball. 21:18 Let's go back into our active rest again. 21:21 Here we go, let's do high knees both of us. 21:23 Ready set go, here we go. 21:25 High knees, 30 seconds. 21:29 Now once again your active rest, even if you are doing 21:33 something at home, you want to do jumping jacks, jump rope, 21:36 get on your trampoline or rebounder, something you have at 21:38 your house that you will enjoy, go ahead and do it. 21:40 Or you can do what we are doing. 21:43 It's perfectly fine with us. 21:44 The goal is just to get your heart rate going. 21:46 Get your body working up a higher metabolism, 21:48 at a higher rate. 21:50 How are you feeling buddy? I'm feeling it! 21:52 You're breaking a little sweat there. 21:53 30 seconds done, excellent. 21:57 So we went over today, we did our transitions on the ball, 22:03 we did our glut squats, we did our pelvic thrust, we did 22:07 our push-ups on the ball, and we did abdominal crunches, 22:11 and you did a balance on the ball. 22:14 Now what else do you think you have to do on the ball? 22:19 Let's focus on what we can do to work more of our upper 22:23 body, go ahead and have a seat here. 22:27 I'm going to run and get our dumb bells. 22:37 Were going to do a shoulder press right here on the ball. 22:42 Now we are using the ball, the ball is being used as a 22:47 bench, so were not using a regular bench. 22:49 The regular bench actually takes away from you where he 22:53 actually has to use his abdominal muscles and his lower 22:56 back muscles to work. 22:58 The ball creates an unstable environment. 23:02 Straight down and straight up. Straight down and straight up! 23:12 Once again you want to keep your reps between 15 to 20. 23:14 That will work on muscle strength and muscle endurance. 23:18 We are trying to figure out ways we can be proactive and 23:21 yet still condition the whole entire body, 23:23 making the whole body better. 23:28 Excellent, good job! 23:30 Let's go back to our active rest again. 23:35 Now I hope you guys are really getting this. 23:38 It is a lot of fun, exercise can be fun and different. 23:42 I want you to see something different and new. 23:44 Let's go back to our active rest. 23:46 Let's do it only 15 seconds this time. 23:47 High knees again. 23:53 Now you keep going, for people at home as part of our 23:56 program we also bring you some wellness tips. 23:59 This is a great part of our show that we get to teach you 24:02 some new stuff that you can apply on the job, at home, 24:06 that really helps you to tie an anchor in what it exactly 24:09 to be active and how it can exactly change my life. 24:13 So check this one out. 24:25 However adults who routinely exercise for longer durations 24:28 and greater intensity levels tend to experience greater 24:32 benefits than those who exercise sporadically 24:35 or less strenuously. 24:41 Well that is wonderful news to learn. 24:43 It is important how active I am, but also the intensity. 24:47 Now it is time for our cool down. 24:48 This is the part of the program were you reward your muscles 24:51 for the hard work they did. 24:52 You give them a little cool down 24:54 and do a nice simple stretch. 24:55 So let me get the mat here. 24:59 We are going to do a few exercises to stretch our lower 25:01 body and then we will do one for our upper body. 25:03 Go ahead and lay down on your back and we will 25:04 do a hamstring stretch. 25:06 Leg straight up, and put your hands back here to support it. 25:09 Hold it right there. 25:10 As you are doing your stretching you never want to jerk 25:13 your muscle, you want to apply consistent pressure. 25:16 Not too much that you feel you have to shake or 25:18 wrestle with your muscles. 25:20 Just hold it, and it takes about 12 seconds for your receptors 25:23 inside your muscles to realize you're not going to do damage 25:25 to it, and it relaxes. 25:27 You are to hold your stretch for 30 to 60 seconds. 25:32 But we are going to move a little faster today. 25:33 Let's go ahead and switch legs. 25:40 If you feel your leg starting to shake, go ahead and reduce 25:44 the angle and take less pressure off the muscle. 25:48 Okay put it back down and let stretch our glutes. 25:51 Put your hand between, and pull it up and this will shoot 25:56 right down here and stretch the glut muscles. 25:59 How are you feeling with that? Good! 26:01 This is one of the favorite ones my clients enjoy. 26:04 Okay lets switch legs. 26:12 Excellent, come on up. 26:14 Now are going to do one for the upper body. 26:17 Were going to work our shoulders. 26:18 Think your arms straight across and hold, 26:20 stretch your shoulders. 26:25 Good, other side. 26:29 Now I want you to imagine if you had the capability your 26:35 car tuned every day. 26:36 Don't you know that would be a well performing machine. 26:40 Exercising tunes up your body on every session. 26:44 A safe bout of exercises improves your body's well-being. 26:49 So perform better with a daily tune-up. 26:52 Start exercising. 26:53 This is Casio reminding you that action is the key for life. 26:57 And it is my prayer that the Lord gives you the strength 27:00 and encouragement to be active every day. |
Revised 2014-12-17