Participants: Michael Webb, Dick Nunez, Miles Scruggs
Series Code: BAS
Program Code: BAS000001
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00:01 [Disclaimer]
00:15 Stay tuned for Body & Spirit! 00:16 Today we're going to go over general exercise that 00:18 you can do in the comfort of your own home! 00:50 Hello I'm Dick Nunez from 00:51 the Black Hills Health and Education Center 00:52 where I'm the Wellness Director. 00:53 I'm here to help you learn how to have a healthy 00:56 exercise program in the comfort of your own home. 00:59 God wants us all to be very healthy! 01:00 In fact, in 1 Corinthians He says: 01:03 "What? Don't you know that your body is the temple of 01:06 "the Holy Spirit that is in you?" 01:07 You were bought with a price! 01:09 You are not your own. 01:10 Therefore, we're to glorify God with our body. 01:11 So today, we're going to give you an exercise program 01:13 that you can do in the comfort of your own home 01:15 that will train your entire body. 01:17 So let's get started! 01:19 Today helping me out will be Miles and Mike! 01:25 Okay fellas! 01:27 Get yourself comfortable and in a good position there! 01:29 We're gonna start by training the upper chest area. 01:32 We're gonna start with the larger muscle groups first 01:34 and we're just gonna start by squeezing our hands together 01:37 tightly and we're gonna push out. 01:39 We are going to push all the way out to get a full extension 01:42 and we're gonna draw it back in. 01:45 Now as you at home do this the stronger you are 01:49 the harder you can push. 01:50 If you're not that strong don't worry about pushing that hard! 01:53 Just getting the range of motion will help. 01:57 So many people let their bodies go 01:59 and don't keep exercising 02:00 and what happens is the body starts to atrophy. 02:03 So we're gonna push real hard 02:06 and try to reach all the way out. 02:08 Squeeze hard even at the end. 02:10 Now pull it back again! 02:12 We're gonna push all the way out again. 02:15 Push way out! 02:16 Squeeze it hard! 02:18 Draw back... push it back out. 02:22 You should be feeling it in your chest area as you do this. 02:24 Now push real hard out here at the end! 02:27 Draw back... push back out. 02:31 Squeeze it real hard! 02:33 We're gonna do it 2 more times! 02:36 Draw back... push it back out. 02:38 Keep your elbows up. 02:41 Feel your chest squeeze at the end. 02:43 Now draw back and push it back out. 02:45 One more time! Squeeze it 02:47 as hard as you can at that outer position. 02:51 Squeeze it hard. 02:53 Okay, now let's just relax. 02:54 Any time you work a muscle it's very important to 02:57 have the flexibility of that muscle as well. 02:59 So we're gonna stretch out a little bit. 03:00 So, as we do this we're just gonna stretch back 03:03 like you're going to take a big good morning yawn. 03:07 Stretch back. 03:11 Now we're gonna bring it across 03:13 and give ourselves a hug. 03:15 Again let's stretch back. 03:20 Reach way back. 03:22 Feel it stretch, come across, 03:26 give a nice strong hug. 03:32 Okay going along with that we're gonna train 03:35 our upper back. 03:36 Anytime we work a muscle group you always want to 03:39 work antagonistic muscle group as well. 03:41 So what we're gonna do now is train the upper back area. 03:43 What we're gonna do is bend down a little bit at the waist, 03:47 reach out with one arm, 03:49 grab it with the other hand, 03:51 now pull back and you're gonna stretch out. 03:56 You want to try to feel this in your upper back area. 04:00 Down along the side in what's called 04:03 the latissimus dorsi area. 04:06 So often people let these areas go 04:09 and it really affects their posture. 04:12 These muscles are real key, 04:14 especially those around the scapula which are 04:17 the wing shaped bones in the upper back area. 04:20 Those bones have 16 different muscles attaching to that area. 04:26 So, we wanna make sure they stay strong and fit. 04:30 Pull and as you come back... pull out. 04:35 Pull in and then give yourself resistance on the way back out. 04:39 And pull, and pull back out again. 04:43 And pull, and reach out, stretch way out! 04:48 Pull again and reach out. 04:52 And pull and reach out. 04:54 We've got two more! 04:56 ...pull back ...reach out 05:00 ...pull back and reach out. 05:05 Okay let's switch sides, grab the other arm, 05:07 pull and reach. 05:10 Once again, those following at home- 05:11 you dictate how hard you're gonna pull. 05:17 Keep it going! Pull strong. 05:20 Reach back. 05:21 The most important thing is to feel it in 05:24 the muscle area that you're working it in. 05:26 In this case, once again, we're focusing back in the 05:28 latissimus dorsi area and that's where we should be feeling it. 05:37 Okay let's do four more! 05:40 Pull and reach. Pull and reach. 05:45 Two more times! 05:46 Pull and reach. One more time! 05:49 Pull and reach way out. 05:52 Okay good! 05:53 Now we're gonna stretch that area out. 05:55 You're going to put your arm up over the head and pull. 06:00 Okay, we're gonna hold that for about ten seconds. 06:05 Now switch over to the other side! 06:09 A nice comfortable stretch. 06:14 Okay good, relax. 06:16 Okay now we're going to do something that's 06:18 a little bit harder. 06:19 We're going to be working on our shoulder area. 06:21 When we do shoulders it's a very important area. 06:24 People let them go 06:25 it's hard for them to move around. 06:27 They don't have the strength anymore 06:29 just to even do simple things like reaching up in 06:30 the cupboard and pulling something down. 06:33 What we're going to do is put our arms out 06:36 and we're gonna make small circles. 06:39 Just make nice small circles. 06:41 Get a nice range of motion here. 06:43 You may have heard the term rotator cuff before, 06:46 lots of different muscles in that area that give 06:49 the body the rotation ability in the shoulder area. 06:52 Now let's make bigger circles! 06:55 Now for those of you at home 06:57 if you need to put your arms down please do. 07:02 Okay now let's make those circles smaller again. 07:08 Now let's make them large, nice and big! 07:15 Shorten them up again. 07:17 I've seen people in their 70's in their 80's... 07:20 I've seen them double and triple and even quadruple 07:24 their strength in just a 3, 4 week time period! 07:25 So just doing simple exercises 07:27 can make a mass difference for you. 07:30 Now let's make them bigger again! 07:35 Now just for a little contrast let's go backwards 07:40 and we're going to keep them nice and small again. 07:46 Okay now let's make them larger! 07:51 Okay now let's go smaller again. 07:56 And now let's make them larger. 07:58 Once again, if you have to put your arms down, 08:00 that's okay! 08:02 Okay let's go forward again 08:07 and now let's reverse it. 08:10 And forward again... now reverse it. 08:16 Okay now what we're going to do is 08:18 we're just hold a static hold. 08:20 We're just gonna hold our shoulders in one spot 08:23 and we're going to hold it for a time period here. 08:25 We're gonna try to hold it for 20 seconds. 08:27 You should start to feel the muscles a little bit, 08:29 there might be a little lactic acid starting to build up. 08:31 There might be a little muscular burn going on. 08:34 we're just gonna hold that nice and steady! 08:36 Now that's 10 seconds. 08:38 keep hanging in there, 08:40 For five more seconds! 08:42 5, 4, 3, 2, 1 08:46 Now relax! Good. 08:47 Didn't feel that at all did you? 08:49 Okay what we're going to do is we're going to 08:51 start shrugging the shoulders now. 08:56 Nice big range of motion again. 08:58 As we work with the trapezius area and upper back area. 09:03 As people get older often times they lose their curvature. 09:07 I see a lot of people have forward head tilt. 09:10 Forward head tilt will put a lot of pressure 09:13 on the upper thoracic vertebrate 09:15 and cause a lot of problems. 09:17 So by doing exercises like this we keep things nice 09:20 and relaxed full range of motion. 09:22 Work it around. 09:24 Okay now let's go the other way. 09:28 Nice full range of motion again. 09:33 Nice big circles. 09:36 Lift those shoulders way up 09:38 and rotate them forward. 09:41 Let's do five more. 09:42 1, 2, 3, 4, and 5. 09:50 Good! 09:51 Now, to stretch that out, 09:53 we're just going to bring that arm across 09:56 and stretch that shoulder area. 09:57 Once again we wanna hold this stretch for about 10 seconds. 10:01 A stretch should not be painful. 10:04 It should feel very comfortable. 10:09 Okay and switch! 10:13 Feel that shoulder stretch! 10:18 Five more seconds. 10:22 Okay. Good! 10:25 Now relax. 10:27 Okay now we're going to work the bicep area. 10:28 You're going to grab the wrist, palms up 10:32 and we're gonna curl our bicep up 10:35 and then push it back down. 10:38 Then curl it up. 10:40 Then push down. 10:42 Bicep muscle is a very important muscle group. 10:44 Although sometimes we think of it as just a "show off" group. 10:48 It is very important for the stability of the arm 10:51 and to keep the elbow moving properly. 10:58 When I was a shot putter back in college we had a 11:01 fellow who didn't believe in doing biceps. 11:03 He said it was only a body building exercise 11:07 and so I stopped doing them and started losing 11:09 the speed of my arm in the shot put. 11:11 When I started doing biceps again it came right back again! 11:14 So it's very important to have the stability of 11:16 both muscle groups in any area. 11:24 Okay let's do three more. 11:28 Once again we control how hard we want to work here. 11:33 One more time, good! 11:36 Now switch it over to the other side now. 11:41 The most important thing is to keep 11:42 that good full range of motion. 11:45 When we use muscle against muscle 11:47 many people remember the old Charles Atlas thing. 11:49 The 97 pound weakling 11:50 and somebody kicking sand in his face. 11:51 A lot of what we're doing has a similar concept except, 11:55 Atlas just did a muscle against muscle 11:57 while we're doing a range of motion 11:59 (which I find very important). 12:01 Once again, you control how hard you want to work here! 12:05 Pull up. 12:07 Press back down. 12:13 Okay we're going to do five more. 12:18 Focus on the bicep muscle. 12:20 Concentrate on the muscle you're working! 12:23 That's extremely important. 12:27 Okay good! 12:28 Now, what we're doing is we're going to switch around 12:32 and we're gonna use the tricep now. 12:33 The way we're going to do this is we're simply going to 12:37 brace the hand again against the fist. 12:41 We're gonna press down 12:44 and bring it back up. Okay. 12:47 Now you're feeling it in the back of your arms. 12:50 Many women wanna focus on this area because 12:53 they tend to put body fat on their tricep area. 12:56 We refer to it as a grandma wave bye bye fat. 12:58 Where they wave bye bye and you stop and it's still waving! 13:01 So, we want to work on that area. 13:05 There's nothing you can do to spot reduce fat but 13:07 as we strengthen the muscle area it will firm up 13:11 the back of the arm. 13:14 So, we're gonna press that down 13:19 and feel that in the back of the arm. 13:23 Okay let's do five more of them! 13:28 Okay and three more. 13:33 And one more time. 13:36 Okay! Good. 13:37 Now switch over to the other side. 13:40 Once again press down and pull it back up. 13:44 Remember you dictate how hard you want to work! 13:48 If you're very strong you can still get an excellent 13:50 workout doing this by making sure you push yourself 13:54 a little bit and create a lot of resistance there. 13:58 But, if it's very difficult for you to move 14:01 then, once again, get a range of motion. 14:04 It's all we really need to focus in on. 14:08 Nice strong push... 14:12 Okay we're gonna do five more of these 14:16 with full range of motion. 14:22 And two more! 14:26 And one more time. Good! 14:28 Okay now let's just shake the arms out; 14:30 let them relax a little bit. 14:33 Okay now we're gonna go after the biggest 14:36 strongest muscles of the body and that's the legs 14:41 and the gluteus maximus area! 14:43 We can have really strong upper body 14:45 and really strong biceps and triceps 14:48 but without strong legs and strong gluteus maximus, 14:50 it can be very hard to get around. 14:52 In fact, often times people will just let that area go. 14:56 If you look at top athletes, 14:58 top professional athletes, 15:00 you'll see they have very well developed 15:02 gluteus maximus. 15:04 Often times, you see people out there, 15:07 construction workers and so on, so forth 15:09 and their pants are always falling off 15:11 because they have nothing left to keep it up! 15:12 I hear women often times say my husband, 15:13 it looks like somebody took the air valves 15:15 and let all the air out of the back of their cheeks! 15:17 So what we want to do is find a way to correct that. 15:20 The only way to do that is by getting a good 15:23 exercise program and try to stimulate that area. 15:25 Unfortunately, most people do not know how to squat properly. 15:30 When you say to somebody to squat... 15:31 (and you wanna catch a side view of my legs here) 15:34 ...When you go to squat the first thing you tend to do is 15:37 push your knees out! 15:39 Now you may have heard before 15:40 that squatting is very dangerous to do. 15:44 Well it is, if you do it wrong. 15:46 But the good Lord made our knees to bend 15:48 and there's some times during the day when all of us need 15:51 to squat down or sit down so it is a very natural function. 15:55 However, if you lose that ability to squat down 15:58 you'll definitely regret it. 16:01 You may have heard before when you go to pick something up 16:02 somebody will say, "use your legs, use your legs!" 16:04 Well, that's important to do but the squatting action 16:07 is the key to picking anything up! 16:10 So what we're going to do here is we're gonna teach you 16:12 how to squat properly and we're going to do this by 16:15 just crossing arms across the chest and when we squat down, 16:18 the first movement should not be to bend forward like that! 16:21 The first movement should be to push our hips back 16:24 so the knees do not go over the feet at all! 16:27 If your knees go over your feet that's wrong! 16:29 Now if you're not very fit or not very strong 16:32 you won't be able to squat down very far. 16:34 The fitter you are the deeper you can go! 16:37 So what we're going to do is cross the arms 16:39 and now we're gonna start squatting down. 16:43 Okay! 16:44 And up slowly. 16:46 Now we're gonna go back down again... 16:49 ...squat down. 16:51 Once again, if you can't go this deep, that's okay! 16:54 What we wanna do also is don't lock the legs out 16:56 so we can keep that tension on there. 17:00 Okay up nice and slow. 17:03 Now we're going back down again. 17:06 Nice and tight! 17:08 Good! 17:10 As we push back we should feel 17:12 the gluteus maximus working as well. 17:15 Once again, that's a very important muscle group 17:17 and is stimulated by doing this action. 17:22 Squat down -push back! 17:25 Okay good! 17:27 We're looking good! Keep it going! 17:30 Nice and tight! 17:33 Feel those legs work! 17:40 Good. 17:42 Let's keep it going! 17:44 Remember if you need to stop and rest, that's okay except for 17:48 Mike and Miles! You don't have any choice! 17:50 Keep going! 17:54 Okay nice and tight. 17:56 Squat down. 17:58 We're gonna do five more... 18:06 three more... 18:08 1 and 2 and one more time, 3, 18:17 okay now we're gonna squat down and we're just gonna hold it! 18:20 And we're gonna try to hold it for 30 seconds! 18:24 Once again, this is a static hold. 18:27 It can become a little bit uncomfortable. 18:29 You may have to stop and rest but it's a good way of 18:33 totally fatiguing the muscles. 18:35 Maybe even Miles and Mike will feel it, who knows! 18:38 We've got 10 more seconds to go! 18:40 9, 8, 7, 6, 5, 4, 3, 2, 1 18:49 Good. 18:51 Good job! 18:52 Did you guys feel that at all? 18:53 Okay now what we're gonna do is stretch out 18:56 that quadriceps group. 18:57 In order to do this it's usually best to brace yourself. 19:01 So, what I'm gonna do is I'm gonna have Miles and Mike do 19:03 the quadriceps stretch as I just talk you through it. 19:07 Okay go ahead and brace yourselves fellows 19:10 and get a hold of a leg, get a hold of an ankle. 19:12 Okay, so we're gonna pull up a little bit 19:15 and we're gonna stretch right here in this quadriceps area. 19:17 Now if you're really flexible you may have to lean 19:20 forward a little more so you can pull that up a little higher. 19:23 Good! 19:24 Both of these guys are nice and flexible. 19:27 Don't pull each other over! 19:31 Okay. Hold it for five more seconds. 19:35 Okay now switch! 19:39 Once again it would be good to just brace yourself 19:42 against the wall but since we don't have a wall right by us, 19:45 we'll do the buddy system. 19:46 Do the next best thing! 19:51 Okay. 19:53 Go ahead and pull up a little more, 19:55 There you go! 19:56 Good! You guys would make great flamingos! 19:59 Good. 20:00 Alright now we're gonna stretch the other aspect of it. 20:02 We're gonna stretch the hamstring area. 20:04 What we're gonna do is step out, 20:06 we're gonna be up on the heel 20:07 and we're gonna lean forward into it. 20:10 Lean forward and you'll feel that stretch 20:14 on the back of the leg. 20:20 Okay five more seconds. 20:27 Okay good! 20:29 Step out the other side. 20:33 Nice stretch of the hamstring again. 20:38 If you're real flexible you might want to lean way 20:41 forward into it so you feel a good stretch there. 20:43 A lot of people experience what's called sciatica. 20:46 A lot of that's caused by tightness in the hamstring area 20:49 and we'll be going over more of that training 20:51 specifically in a later show. 20:58 Okay relax. 20:59 Okay, now, what we're gonna do is step out to the side. 21:04 We're gonna feel it stretch on the inside of the thigh here. 21:09 In the abductor/adductor area. 21:11 When people have to move sideways the abduction 21:13 and adduction area is always very important! 21:16 The abductors are outside, 21:17 the adductors are on the inside of your leg. 21:20 Very important to keep those flexible! 21:23 Okay. Let's switch over. 21:30 Feel that stretch of the hamstring or excuse me! 21:34 ...Of the abductor area again! 21:40 Okay let's hold it for five more seconds! 21:44 Okay good! 21:46 Okay now what we're gonna do is stretch. 21:49 We're gonna train and stretch the calf area. 21:51 The way we're gonna do that is by stepping back, okay, 21:54 and you're gonna rock back on that heel a little bit. 21:57 Now you're gonna push up, then rock back... 22:00 ...push up, then rock back. 22:08 A lot of times people will get their Achilles tendon area 22:11 very tight because of -especially women who 22:14 wear high heeled shoes! 22:16 Anybody who wears high heels they shorten the Achilles tendon 22:19 and make it more susceptible to rupture if they don't keep 22:23 good flexibility aspect to that Achilles tendon calf area. 22:31 Okay we're gonna do five more times! 22:35 The reason why we're stepping back like this is, it helps us 22:37 to get that full range of motion we're looking to get! 22:44 Okay. 22:45 One more time! 22:47 Okay! 22:48 Now let's just press that heel in the ground 22:51 and let's just feel that stretch. 22:52 Maybe lean forward a little bit more so you feel 22:55 that good stretch in the back of the leg again. 22:58 Okay! 22:59 Let's switch and do the other leg now. 23:01 Once again we're gonna push up and press it down. 23:08 We're gonna do somewhere around 15 repetitions. 23:12 A question often comes when you're exercising, 23:14 "How do you breathe?" 23:16 My standard response is in and out. 23:19 Just make sure you don't hold your breath! 23:26 Okay! 23:27 Let's do five more! 23:32 And two more times! 23:34 And last one! 23:36 Good! 23:37 Press the heel to the ground 23:38 and just hold it there. 23:45 Okay good. 23:46 Alright! Now we're gonna do some abdominal training. 23:51 This particular program we're doing today is to 23:54 help you so you don't have to get on the floor at all. 23:56 There will be times I normally would show you other things 23:57 you can do on the floor but this program today is designed to 24:00 show you what to do by not getting on the floor at all. 24:04 So let's just put our hands behind our back 24:07 and we're gonna blow out as we come forward 24:09 that should help us contract abdominal wall. 24:11 So blow out and bend over at the waist. 24:16 Now come back up! 24:18 We're gonna lean back and stretch the abdominal wall. 24:23 Blow out again. 24:25 Try and crunch over at the waist. 24:28 Up and back. And bend over. 24:32 Crunch the abdominal as you do it. 24:36 Up and back! 24:37 The abdominal has the four inch range of motion. 24:39 It's whole function is just stabilize the body. 24:43 Up and back! 24:47 Crunch over. 24:50 Also, by doing this, we're working our lower back as well. 24:54 Blow out. 24:56 Crunch over. 24:58 Up and back. 25:01 Lean back. 25:02 Okay again over, 25:06 up and back. 25:08 Good! 25:09 We're gonna try to do ten more. 25:14 Lean back. 25:16 Feel it stretch! 25:17 Over again. 25:19 There's no magic way to take body fat off the abdominal wall! 25:23 It's just a matter of consistent exercise. 25:26 You have to remember something you cannot contract fat! 25:33 Blow out. 25:35 Crunch over. 25:39 Blow out. 25:42 Okay let's do three more! 25:44 Blow out. 25:46 Crunch over! 25:49 Two more times. 25:52 Over and back. 25:55 One more time. Good! 25:58 Often times people are concerned about what do we do 26:01 about the thing we call love handles on the sides. 26:04 We don't want to do any side bending. 26:06 In fact, actually that will stimulate the development 26:08 of the external oblique muscles 26:10 and actually make somebody wider through the waist! 26:12 I don't think we want that! 26:13 But we can do a twisting motion by simply turning. 26:19 Now we're gonna go the other direction. 26:25 And turn. 26:29 And turn. 26:31 This is more for our flexibility. 26:33 It's really not going to magically take anything off 26:35 or make your waist smaller but it will work 26:38 those muscles and help it. 26:40 So, you do have a better potential 26:43 of not getting injured when you have to turn suddenly. 26:48 And turn. 26:50 And a couple more times. 26:52 Over... 26:54 And back again. 26:58 And one more time. 27:01 Turn, 27:03 and turn. 27:04 Good! 27:05 Okay I think that wraps up our exercise today! 27:08 Thanks a lot Miles and Mike! 27:10 I appreciate your help here! 27:13 It's always very important that whenever you start 27:15 an exercise program that you maintain it on a 27:17 regular basis because that's when the benefits 27:19 are really going to come. 27:20 When you get consistent with your exercise routine. 27:22 Also, it's important that you make sure that you check with 27:25 your doctor to see if there's gonna be any limitations 27:28 you might have whenever you start to exercise. 27:31 But most importantly, whenever I talk to people 27:33 about exercise the motivation with which they 27:35 do their exercise is extremely important 27:38 and for me it has to be centered upon Christ! 27:41 In fact, Philippians 4:13 says; 27:42 "I can do all things through Christ who strengthens me." 27:46 I have found that people who train 27:47 they're simply beating the air unless they have that 27:50 central focus in their life of Jesus Christ. 27:52 So, whenever you work out, remember... 27:54 we're doing it for the right reasons! 27:56 We're to glorify God with our body. 27:58 in all things we do, 27:59 in all things we say. 28:00 Everything that we do will glorify Him. 28:03 Thanks and we'll see you next time. |
Revised 2014-12-17