Participants: Dick Nunez, Tony Hall, John Dinzey
Series Code: BAS
Program Code: BAS000027
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00:02 [Disclaimer]
00:15 Ever hear the term 00:16 "baby boomers"? 00:17 Today we're going to be focusing 00:18 on that age group! 00:19 Stay tuned for Body and Spirit 00:20 coming up next! 00:23 [ Music ] 00:50 Hello I'm Dick Nunez 00:51 Wellness Director for 00:52 Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit! 00:54 Today we're going to be focusing on baby boomers. 00:56 One of the most popular age groups 00:58 in our country today. 00:59 What do baby boomers need to do to keep themselves fit? 01:02 They think they're going to last a long time 01:04 and they want to be healthy and, of course, it really 01:08 helps to increase the exercise range as baby boomers 01:10 are starting to head up being senior citizens! 01:14 So, what is our status today? 01:15 If you look in the Bible it says that, 01:16 "man is created in God's own image". 01:18 That includes women too of course. 01:20 But what happens with our bodies over the years is 01:22 we neglect them and they start to fade away. 01:25 If we look at buying a brand new car 01:27 we know that if we change the oil regularly 01:30 and if we put good gasoline in there, 01:31 we know that car will last longer. 01:34 Same with our bodies. 01:35 If we take good care of our bodies 01:37 they'll last a long time! 01:38 Now cars come and go. 01:40 During our lifetime 01:41 we'll have many of them! 01:42 But we're only going to have one body! 01:43 We should really take care of it 01:45 and do all for the glory of God! 01:46 So we're gonna focus today on an exercise program 01:49 that all people should be able to do 01:51 or modify to their own personal needs. 01:53 So, if we're ready let's get started! 01:55 Helping me today will be John and Tony! 02:00 First thing we always want to do when we start a workout 02:04 is we want to get loosened up a little bit. 02:05 We're going to start by doing some nice easy 02:08 arm rotations around to get the blood circulating 02:12 and to get the shoulders moving. 02:15 Range of motion is so important! 02:16 A lot of times when people do this they hear that... 02:19 snap, crackle and pop grinding; 02:20 the old Rice Krispies phenomena that 02:22 is happening in their shoulders. 02:23 That doesn't have to keep going! 02:25 As we get more and more fit 02:27 that should get less and less! 02:29 Okay! Let's reverse it 02:31 and go the other way. 02:33 Just make nice, comfortable circles. 02:36 No stress on this. 02:37 Just nice and easy. 02:39 If you can't go full range, that's okay! 02:41 People have shoulder problems 02:42 who can't get all the way up and around. 02:44 .okay now we're going to take our arms up like this 02:47 and we're just going to bring them in 02:49 and push them back, 02:50 bring them in and back. 02:52 We're just warming up for what is to come. 02:54 Once we get the body's blood flow 02:57 circulating nicely, we'll be able to do 03:00 pretty much whatever we'll need to do. 03:03 Let's do 5 more here. 03:08 And three more. 03:14 Okay good. 03:16 Now, what we're going to do is 03:17 we're going to do some push ups. 03:18 Push ups can be done lots of different ways! 03:21 Everybody's excited to do them. 03:23 Always are! 03:24 It's one of the best overall upper body 03:26 exercises because it works the chest, 03:27 it works the shoulders, 03:28 it works the backs of your arms. 03:30 So it's a good compound exercise! 03:31 However, it can also be difficult. 03:32 But if you need to, you can also do push ups against the wall. 03:34 You can do them in a modified position off your knees 03:37 or you can do the regular military push ups. 03:39 Today I think we'll do the military push ups! 03:42 Hit the deck! 03:45 Okay. We can vary the speeds on these but we're 03:48 just gonna do regular push ups! 03:51 Okay ready? Down and up 03:52 and down and up and down and up, 03:57 down and up. 03:59 Okay keep going at that pace! 04:02 There's gonna be physiological variability 04:06 in all people so one might 04:08 last longer than the other here 04:09 but we can modify it to make sure both guys 04:12 get good overall exercise. And once again, 04:15 for the ladies they can do this exercise as well, 04:18 I've seen women do push ups very easily. 04:21 Even a lot of these fitness competitions 04:23 you see women doing one hand push ups, 04:26 very easily. 04:27 You want to do some of those today? 04:28 No one here? Okay. Not yet. 04:30 Okay keep going! 04:32 Push hard each one! 04:35 Concentrate. 04:37 Okay keep going. 04:41 Okay John speed it up a little bit! 04:44 Let's get a few more in there. 04:47 We're going to try to take it to a 04:48 momentary muscular fatigue point. 04:52 Looks like we're getting close. 04:56 Okay John do 5 more! 04:59 Let's go! Come on! 05:03 Hang in there Tony! 05:07 You're doing good! 05:08 Not yet get back in position. 05:10 lower yourselves partway, both of you 05:13 and hold it. 05:14 Lower yourself down Tony. Good. 05:15 Hold it for 10 seconds. 05:17 1, 2, 3, 4, 5, 6, 7, 8, 9, 05:26 9 , 93, 10. Good! 05:30 Okay up on the feet! 05:33 Now we want to stretch those muscles out. 05:35 We are going to reach back. 05:37 Feel it stretch. 05:40 Bring it across. 05:42 Pull the shoulder blades out 05:43 as you do this and reach back. 05:50 Okay and again across. 05:56 Okay good! 05:57 We felt those a little bit, did we? 05:59 Okay! 06:00 Why don't we just get a couple of 06:01 nice deep breaths through the nose, 06:04 out through the mouth. 06:05 Breathing is an important part of overall 06:07 fitness and exercise. 06:08 Getting lots of fresh air is very, 06:09 very vital to our health. 06:11 Okay now we're going to work on the upper back area. 06:12 The way we're going to do that is; 06:14 we're going to use our own body as resistance, 06:16 we're gonna bend over at the waist, 06:19 bend the knees. 06:20 We're going to reach out as 06:21 if we're going to reach out and grab... 06:22 ...like starting a lawnmower. 06:24 We're gonna grab the wrist. 06:25 We're going to pull back 06:27 and then we're going to pull back out again. 06:28 We're using our own body as a resistance 06:34 and you want to reach way out. 06:38 We're drawing the scapula back 06:44 and bring it back 06:45 and then pull way out. 06:48 Okay let's bend the waist a little bit John. 06:52 Bend over. 06:53 Bend over at the waist. 06:55 There you go! 06:59 On our program here at 3ABN 07:01 we tend not to use professional 07:04 athletes to do the workouts like 07:06 you'll see in some programs. 07:07 We simply use regular people with 07:10 various needs in their life 07:11 and try to cater that to all people. 07:15 Okay let's bend at the waist a little more. 07:19 There we go! 07:22 Okay let's do 5 more! 07:25 1, 2, 3, 4, 07:30 One more time, and 5! 07:32 Now reverse it. 07:34 Switch to the other side. 07:36 Okay good. 07:43 Remember you're pulling back 07:46 and then you're resisting on the way back 07:48 as you pull out with the other arm! 07:50 Good! Excellent! 07:52 Keep going! 07:54 You dictate how hard you exercise here. 07:57 How hard you resist obviously, 07:59 the more you're going to get out of it. 08:01 But pace yourself! 08:03 If you need to rest that's fine. 08:08 Okay we've got ten more to go! 08:10 1, 2, 3, you guys are failing in the 08:16 synchronized swinging department. 08:18 Okay, pull. 08:19 4, 5, 6 Good! 7, 8, two more 08:29 9 last one. 08:31 Okay now let's stretch those muscles out, 08:33 reach an arm up over the head. 08:35 You're going to pull at the elbow. 08:41 Okay lean back this way 08:44 a little bit Tony. 08:46 Good much better! 08:48 We'll hold this stretch for 08:49 about 10 to 15 seconds 08:55 and let's switch. 08:59 Okay good. 09:01 When you do this stretch 09:02 you want to feel it down in this area 09:03 and up into the shoulder scapula area. 09:07 It's important to keep that flexibility. 09:11 John he's practicing to be a rubber man. 09:13 He's doing good. 09:14 Alright relax! 09:15 Now we're going to work 09:17 the shoulder area. 09:18 It's an area that goes on a lot of people. 09:20 Shoulders are a muscle group that 09:22 really adds to the aesthetics of our physique 09:24 cause we have nice strong shoulders. 09:26 That gives us that V taper 09:27 and most people I know, 09:28 now I haven't met anybody that says 09:30 "you know what I hope 09:31 "that someday I look like a pear! 09:33 "That's the shape I want". 09:34 Most people don't want that. 09:35 You know, they either want that hour glass 09:37 or that nice V taper. 09:38 So having nice strong shoulders helps that 09:40 and a lot of times you grab somebody 09:42 on the shoulder and all you feel is bone. 09:44 Well we don't want that! 09:45 Because while we feel the bone there's no... 09:46 .the muscle's there but it's not developed at all. 09:48 So, we're going to work the shoulders now 09:50 and we're going to put the arms out 09:51 and we're going to do little circles with them. 09:55 This works multiple muscles in that shoulder region. 09:58 It works the muscles of what we call the rotator cuff. 10:01 Now we're going to go larger. 10:07 And now we're going to go smaller. 10:08 And by varying the size of our circles 10:12 or the direction we will put more emphasis 10:15 on the intensity of the exercise. 10:18 Okay now let's reverse it. 10:21 Now let's go larger 10:25 and now smaller. 10:29 Now reverse it. 10:30 And while we're doing it 10:31 we want to focus on the muscles that we're doing. 10:33 Now larger and if you need to put your arms down 10:36 while you're doing this that's fine. 10:38 Okay nice and tight again, 10:40 make small circles. 10:42 Now reverse it 10:45 and reverse it again. 10:46 How you doing back here? 10:48 Keep those arms up! 10:50 Okay nice and straight. 10:52 Okay larger circles. 10:59 Now small again 11:01 and large and small. 11:03 And large and small. 11:07 Now let's reverse it. 11:10 And reverse it again. 11:11 And reverse it and larger 11:18 and smaller. 11:20 now back to the front again 11:25 and reverse it. 11:27 Starting to feel it in your shoulders yet? 11:30 A little bit? Okay. 11:31 Reverse it again. 11:33 Okay keep those arms nice and straight! 11:35 Keep them up shoulder level okay. 11:39 And we're going to hold it here in just a moment, 11:42 should be nice and small. 11:44 Now we're going to hold it 11:45 for 30 seconds starting right about now. 11:51 While you're doing this 11:52 you'll probably feel a little lactic acid 11:55 building up in your shoulders. 11:57 That's your body's way of saying 11:59 "we've done enough" 12:00 but we can hang in there 12:01 a little bit through that 12:03 and as we go through that process, 12:04 the body will metabolize the lactic acid. 12:06 In fact, you can bring it back into glucose again 12:08 which is the simple sugar our body uses to burn, 12:11 use for energy for our muscles. 12:14 But while the lactic acid is building up 12:16 you might feel a little bit of burning. 12:20 Okay and relax. Good. 12:23 Okay now what we're going to do is take our hands 12:27 like this and just kinda hook them together 12:29 and we're going to raise up to the front and back down. 12:32 We're going to work up and down. 12:35 This will work the frontal deltoid aspect 12:37 and will also help us with our flexibility again. 12:43 Up and down. 12:44 It's a good cool down for the shoulders 12:46 after what we just did. 12:53 Okay, let's do 10 more. 12:55 1, 2, 3, keep the arms straight! 13:03 4, 5, good! 6, 7 Three more! 13:12 8, 9 and 10. 13:18 Now let's take the hands in the same type of position 13:20 and bring them up and then push down. 13:23 You want the elbows up and down. 13:25 This is bringing the trapezius into play 13:28 and finishing off the deltoids. 13:32 You can use light weights when you do this. 13:34 You can either have some dumbbells 13:37 or some empty Clorox jugs. 13:40 You can even use some cans if you want 13:43 or books. 13:45 Ten more! 13:46 1, 2, 3, 4, 5, 6, 7, 8, 14:02 9 One more time! And 10. Good! 14:06 Okay let's stretch those muscles out! 14:07 Let's just take an arm and bring it across. 14:14 Nice, steady pull and switch. 14:25 Okay 5 more seconds. 14:30 Okay, good relax. 14:32 Okay. Now we're going to do some biceps exercise. 14:34 We're just going to reach out, 14:37 we're gonna squeeze the arms down 14:38 and reach out. 14:40 Squeeze down and out. 14:46 You want to focus on flexing your arm 14:47 each time you come down. 14:57 Okay. Let's do ten more! 14:59 1, 2, 3 Make sure you keep the elbows up! 15:05 They should stay shoulder height at least. 15:09 5, 6, 7, 8 15:16 Two more! 15:17 9 and 10 Good! 15:21 Now we're going to do some triceps exercise 15:23 and the way we're going to do that is 15:25 we're gonna act as our own resistance. 15:27 Some of this we did on a pole. 15:30 You're going to have the palm up 15:32 put the fist down into it, 15:33 and we're gonna push down 15:35 and bring it back. 15:37 We'll provide the resistance for ourselves. 15:39 You want to act like your elbow 15:41 is bolted into your side 15:45 and give yourself resistance on the way back too John. 15:48 There you go! Good! Excellent! 15:52 Good job Tony! 15:56 You want to keep that elbow in one spot. 15:59 Up now down. 16:00 Much better. Good! Excellent. 16:03 When John does these he really puts 16:04 a lot of effort into it! 16:06 Not that you don't Tony, but, he starts shaking 16:08 when he does his. But that's okay! 16:10 Each person will take it at their own pace, 16:14 to their own intensity. 16:15 The beauty of this type of workout is 16:18 we only do one set! 16:19 Often times people say, 16:20 well, how many sets should I do? 16:23 Well, the more sets you do, 16:24 the more chance you have to 16:26 cause a minor rupture around 16:27 the connective tissue which is gonna 16:29 cause muscular soreness. 16:30 When we do one set, we really don't get 16:32 that much muscular soreness 16:33 cause we're fatiguing the muscular tissue 16:35 without going after that connective tissue. 16:37 That minor disruption in the cell tissue 16:40 around there is what causes that late 16:43 onset muscular soreness. 16:44 Okay let's switch around to the other side now. 16:49 Okay we're going to come up. 16:51 There you go. 16:52 Come out a little further. 16:53 There you go! 16:56 Excellent! 16:58 Good job! 16:59 This is something that is very simple to do. 17:00 Even people who are very busy. 17:01 Business executives or business owners 17:04 or politicians or doctors, lawyers, 17:06 whatever you're doing! 17:07 Or one of the busiest jobs somebody can have 17:09 is just being a housewife at home. 17:11 Taking care of the kids and the house, 17:12 even still you can take a few moments just to 17:15 go through some exercises like this 17:17 and get a lot of benefit out of it 17:18 and you're going to feel a whole lot better! 17:20 Okay we've got about ten more to go fellas! 17:29 Okay good. Keep it up! 17:34 Now we've got 5 to go. 17:42 And three more. 1, 2, 3 17:50 Okay. Now we're going to do some legs. 17:53 One of the areas we tend to neglect. 17:55 I see a lot of people in the gym that work out 17:56 their upper body really hard cause they enjoy that. 17:59 But when it comes to leg training, 18:00 they don't want to do that! 18:02 But legs are so important when 18:03 you want to do things in life. 18:05 If you want to go for walks 18:06 or hikes or jog or mountain climb 18:09 or whatever it is, cycling... 18:10 Strong legs are very, very important! 18:13 And also, 18:14 one of the problems we have 18:15 in our society is bad backs. 18:16 So, if we do a lot of 18:17 leg training we help stabilize 18:19 and protect our back as well. 18:20 So we're going to do some squats 18:21 and the way we're going to do that 18:22 is we're going to have our feet 18:24 just a little wider than shoulder width, 18:26 toes turned out slightly 18:27 and you can go ahead and face front 18:29 there John, I'm turned at an angle 18:31 so you can see me. 18:32 Then we're going to cross the arms, 18:34 squat down pushing the hips back. 18:36 We don't want to 18:37 ride the knees over the feet at all. 18:39 Okay go ahead and squat down deeper... 18:42 deeper, deeper. Good! 18:44 Now back up. 18:45 Okay keep your chest up! 18:48 Good! 18:49 Now push the hips back. 18:52 Work on pushing your hips back 18:54 a little more Tony. 18:55 That's better! 18:57 Now this may be a little uncomfortable 18:59 at first until you get the feel of it. 19:02 At first, you might feel a little awkward 19:03 like you might tip over 19:05 or you want to bring your heels 19:06 off the ground. 19:08 If you sit back and do it properly, 19:10 you shouldn't have any problems! 19:11 Often times when wives ask their husbands, 19:14 "will you take the trash out for me 19:16 or can you help carry these things downstairs?" 19:18 What's the first thing they hear? 19:20 My back hurts! 19:21 Why is that? 19:22 Well that's because 19:23 they haven't taken care of themselves! 19:25 Okay. 19:28 Let's stop a little short of lockout. 19:31 Up. Okay now back down again. 19:34 And up and down. 19:36 Down a little further Tony! 19:38 And up and down. 19:41 And up and down. 19:43 Okay, we're going to go ten more! 19:47 There's 2 and 3. 19:52 And 4 and 5. 19:57 6, 7, 8 20:02 Two more. 20:03 Nine, last one and hold! 20:07 Hold. 20:08 This holding will give us a nice 20:09 static movement on here. 20:11 And allow us to... 20:13 You're not done there! I'm not done. 20:15 I'm talking, you're exercising! 20:17 Okay 15 more seconds! 20:20 ...by doing this we hold the leg static 20:23 and we get a good overall muscle stimulation. 20:26 Okay we've got 5 more seconds. 20:28 4, 3, 2, 1 Good! 20:33 Okay! 20:34 Now you get to lay down on the ground. 20:37 How is that? 20:38 Great! 20:40 I'd like you to lay on your side 20:43 and reach back and grab your ankle 20:46 and we're going to stretch the quadriceps! 20:48 There we go! Good. 20:52 Nice steady pull 20:54 and let's hold it for 5 more seconds. 20:57 4, 3, 2, 1 Good! 21:01 Okay flip over to the other side; 21:09 now the squats we did are a good 21:11 overall compound leg exercise 21:14 but, by doing that, we also want to make sure 21:17 we keep the legs very flexible 21:19 so we're going to stretch both the quadriceps 21:20 and the hamstrings. 21:24 Okay 5 more seconds. 21:25 4, 3, 2, 1 21:28 Okay sit up, 21:30 face the front, 21:31 have legs apart straight. 21:34 Okay now reach for your right foot. 21:37 If you can get a hold of your ankle great! 21:39 Pull yourself towards that. 21:41 Try and keep your leg down. 21:42 Put your full body over that John. 21:45 Good! Good. 21:47 There you go! Excellent! 21:49 Okay now we're going to hold that for 5 more seconds. 21:54 4, 3, 2, 1 21:57 Switch to the other side! 22:02 Okay try and keep the legs straight. 22:05 Keep the legs apart. 22:07 Good. 22:08 Okay we're going to hold now for 5 more seconds. 22:12 4, 3, 2, 1 Good. 22:17 Okay lay back, bend the knees, 22:20 have the feet on the ground. 22:22 One of the areas, 22:23 especially for men, that they worry about 22:25 is their abdominal wall. 22:26 Abdominal training is really quite simple. 22:28 We just want to make sure we isolate it by exhaling, 22:31 bringing the abdominal muscles in 22:34 and doing our 4 inch crunch. 22:35 Okay let's put the hands behind the neck! 22:37 We're gonna crunch up! 22:39 Try and lift your chin towards the ceiling as you come up. 22:42 Okay. Up and down. 22:44 And up and down. Good. 22:46 Up, down, up, down. 22:49 Keep it going. Good! 22:52 We're going to try to do 20 of those. 23:00 There's 10. 23:02 For those at home, 23:03 if 20 is too difficult just do 10 23:05 or just do 5, it doesn't matter. 23:07 You don't have to stay with what we're doing here. 23:09 It's the whole concept of 23:10 getting regular exercise 23:12 that we are after here. 23:13 If I took John and Tony 23:15 and just turned them loose, 23:16 one might be able to do more of one exercise 23:18 than the other and that's okay. 23:20 We simply want to keep it going 23:22 and we'll build it up as we go. 23:23 Okay, let's bring the feet off the ground, 23:25 cross at the ankles. 23:26 Keep your knees bent 23:27 and let's do some more! 23:29 This is an area that men really want to do a lot of but, 23:33 regardless of how many crunches they do, 23:35 if their abdominal wall is still covered with a massive 23:37 wall of flab, it isn't going to make any difference! 23:40 They can have really nice toned 23:41 abdominal muscles underneath but if it's covered 23:44 by all this fat it doesn't matter! 23:46 When we say let's do some crunches, 23:47 well that will be helpful but it won't magically 23:51 get the fat to come off the waist! 23:55 You want to remember one thing, 23:56 we cannot flex fat! 24:02 Okay that's good! 24:03 Let's put the legs straight in the air okay. 24:06 And let's do some more. 24:13 As we're doing this we're 24:14 trying to push the low back into the floor 24:16 as much as possible. 24:17 That will also help us to get a better contraction 24:23 of the abdominal. 24:26 Okay let's go 10 more. 24:28 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 24:45 Okay turn over on your abdomen. 24:50 Hands behind the back. 24:54 Okay and lift your chest off the floor. 24:57 And up and down. 24:58 Okay let's do 20 of those. 24:59 Each time we work a muscle we like also 25:02 to work the antagonistic muscle. 25:04 In this case it would be the low back 25:05 because the low back and the abdominal wall work together 25:09 to stabilize the trunk. 25:13 Good! 25:16 10 more times! 25:18 1, 2, 3, 4, 5 Good! 25:27 6, 7, 8, 9, 10 Excellent! 25:35 Okay up on the feet. 25:38 Okay, now we're going to do some trunk rotation. 25:41 Turn and turn and turn...okay. 25:51 Now we can speed it up a little bit, back and forth. 25:55 This is a very comfortable exercise. 25:57 You don't want to twist too hard! 25:59 And again there is no magic way 26:03 to make the love handles go away 26:04 or the abdominal flab. 26:07 No matter how hard somebody tries to tense their 26:09 abdominal wall with lots of fat on there 26:12 it's only going to vibrate 26:13 it's not going to flexp; but this is a good exercise. 26:16 Just for cooling down purposes 26:18 it does work those external oblique muscles. 26:21 We don't want to do a bunch of side bends 26:23 because the side bends will actually encourage 26:25 the external obliques to develop. 26:26 Most people I know don't want wider waists 26:29 but maybe they do, 26:30 I don't know. 26:31 So, if we just do some nice easy twisting 26:34 we'll be fine. 26:36 Okay we're going to do 10 more each way! 26:38 1 and 2 and 3 26:44 and 4 and 5, 6, 7 26:55 8 Two more. 26:58 9 and 10 Good! 27:03 Alright thanks a lot fellas. 27:08 I've found in my career in the athletic club 27:11 that the best progress made both 27:12 in strength and flexibility 27:14 and even cardiovascular conditioning 27:16 was done by people in their 50's. 27:18 In fact, you realize that 27:19 we don't reach our strength peak until 27:22 after the age of 50. 27:23 Now, that doesn't talk about athletic peak! 27:24 Oh yes we lose the spring in our step 27:26 and the ability to run and jump fast, 27:28 but, as far as just building up strength, 27:30 we can do that well into our 50's, 60's, even our 70's! 27:34 Now, there is a point where 27:35 it starts to go down. 27:36 But truly we can do a lot more than we thought possible. 27:39 So, if you're in your 50's 27:40 and you've never exercised before, 27:42 get out there because you'll make great gains! 27:44 But do it for the right reasons! 27:45 Remember... Philippians 4:13 says, 27:46 "I can do all things through Christ who strengthens me,". 27:50 God bless 27:51 and see you next time. 27:52 [Music] |
Revised 2014-12-17