Participants: Dick Nunez, Greg Morikone, Scott Tanner
Series Code: BAS
Program Code: BAS000029
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Stay tuned to Body and Spirit, 00:17 where, today we are going to talk about 00:18 how to make the body stronger. 00:49 Hello, I'm Dick Nunez, Wellness Director 00:51 of the Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit. 00:55 Today, we are gonna talk about 00:56 ways of making the body stronger. 00:58 In fact in Proverbs, it says that a wise man is strong 01:02 and he who has knowledge gains strength. 01:05 So God wants us to be strong 01:07 and our body should be taken care of, 01:09 but often times we don't know how to make ourselves stronger 01:12 and we find too often that people as they grow older, 01:15 start to lose their strength. 01:16 In fact, if you take a typical man, 01:19 by the time he is 70 years old, 01:21 he is going to have lost 30% of his muscle mass 01:25 and 40% of his strength. 01:27 And women will lose it even faster than that 01:28 because they tend to be even less active. 01:30 So we are gonna know our ways today 01:32 that we can actually increase our muscle mass 01:34 and make ourselves stronger by just working out at home. 01:37 And this is going to be good for everybody 01:38 whether you are very conditioned already 01:40 or whether you can do hardly anything at all. 01:43 We are gonna try and make this apply to you. 01:45 So let's get started. 01:46 Today, we are gonna have helping me Greg and Scott. 01:55 Then we're gonna start simply by just loosening the body up. 01:59 We are gonna swing the arms around. 02:05 Okay, now let's go back the other direction. 02:12 Okay, now let's just bring them across to our body and back out. 02:19 Just simply loosening up, 02:20 remember, stretching is not warming up. 02:23 Stretching is stretching. 02:24 What we are doing right now is simply trying to get some 02:26 blood circulating to the muscles 02:28 that we are going to be stimulating in just a moment. 02:33 Okay, what we're gonna do to start out the exercise program 02:37 is we are gonna be doing some push-ups. 02:40 Now push-ups can be done on the floor, 02:42 they can be done in what's called female style, 02:46 where the knees are on the floor. 02:47 They can be done against the wall, 02:49 so if you are not very fit 02:50 and you simply want to use a wall 02:52 where you just low yourself 02:53 and push back up, that's fine. 02:55 You take it from where you are at. 02:57 For these fellows who are both pretty fit. 02:59 We are going to do a more advanced type exercise 03:01 and we're going to be doing push-ups 03:02 with a little bit of twist to it. 03:04 So we're gonna go and get down in push-up position. 03:08 Now we are gonna do these what are called super slow, 03:11 so we are gonna do 10 seconds down and 10 seconds up. 03:14 So start, get yourself up. 03:15 Okay, start lowering yourself down. 03:17 Slowly, slowly, that is five, 03:21 six, seven, eight, nine, ten, 03:25 now up slow, one, two, three, 03:29 four, five, six, seven, 03:33 eight, nine, ten. 03:35 Down slow, one, two, three, four, 03:40 five, six, seven, 03:42 eight, nine, ten. 03:45 Up slow, one, two, three, four, 03:50 five, six, seven, 03:52 eight, nine, ten. 03:55 Let's go one more. One, two, three, 03:59 four, five, six, seven, 04:03 eight, nine, ten. 04:06 Now up slow, one, two, three, 04:10 four, five, six, seven, 04:14 eight, nine, ten. Good job. 04:17 Okay, back up on your feet. 04:21 Now we only did about five of those, 04:23 but since they were ten second repetitions 04:25 it makes them much more difficult. 04:27 And we find interestingly enough 04:29 that if we do repetitions very slowly 04:31 it actually stimulates the fast twitch fibers 04:33 where if we do repetitions fast, 04:35 it stimulates the slow twitch fibers. 04:37 So the biggest, strongest fibers in the body 04:39 are the fast twitch fibers 04:41 but once they are tired then they need to rest. 04:43 In fact, often times people ask me, 04:45 they'll say how do you maintain 04:46 such a high level of strength especially 04:48 at my age being a total vegetarian? 04:51 And I say, well, because I have learned how to rest. 04:54 I only train three times a week for about 20 minutes 04:56 and then I spend a lot time resting. 04:58 Because once we stimulate the body, 04:59 then we have to let ourselves recover. 05:02 And I think we need to do, that was an amen I heard. 05:05 Okay, let's reach back we gonna stretch the chest, 05:09 which were just trained and cross over. 05:13 Time to stretch the muscles out as after you work them. 05:19 Okay, back again. 05:27 And bring it across. 05:33 Okay, we are gonna do some upper back training now. 05:37 I'm gonna pick on you for a moment, Scott. 05:40 I want you to kneel down on the ground there 05:43 and pray that you'll survive I know 05:44 don't worry about that, you'll survive. 05:47 Okay, I want you to bend the elbows. 05:50 Okay, don't hook your hand so keep them lose. 05:52 Okay, I want you to push down. 05:54 Push your elbows down towards your sides. 05:56 Push down. Push down. 05:58 Good. Now resist on the way. 06:00 Push, good, 06:04 and push, good, push. 06:09 Now what I am doing is I am trying to give him 06:11 enough resistance to make it hard for him, 06:13 but yet also still allowing him 06:15 to get through a full range of motion. 06:18 Good, again. 06:24 Okay, let's do five more like that. 06:29 And three more. 06:35 Last one coming up. 06:37 Okay, now we are gonna take it down in front of you here. 06:39 Now drive back. 06:43 Good. 06:47 We're just try to emphasize the upper back area, 06:51 the first movement was more latissimus dorsi 06:54 and then use as minor muscles, 06:58 the rhomboids, the teres muscles, 07:00 and some of those in the upper back. 07:02 And now this is isolating nose muscles 07:04 with just a little assistance from latissimus dorsi. 07:08 Okay, let's do five more. 07:14 Two more. 07:18 Good. 07:20 Okay, go ahead and stand up. 07:21 For those at home, I was giving him resistance 07:24 but if you just did the range of motion even, 07:26 it's still gonna be beneficial to you. 07:27 Now as you get stronger 07:29 or if you have somebody workout with you, 07:30 you can have the resistance working there. 07:33 Let's stretch those muscles out. 07:34 Arm up over the head. 07:39 And feel the stretch along the side. 07:45 Okay, switch it over. 07:50 And feel that stretch. 07:55 Okay, we are gonna do the shoulders now. 07:59 Greg, I want you to come in behind me 08:00 and you are gonna add my resistance to me. 08:02 I want to put your hands on my wrist. 08:06 And I am going to raise my arms about the side, 08:09 you want to give me range of motion still 08:12 and you wanna push down. 08:14 Now push, good. And push. 08:19 Now you try and keep your arms straight. 08:22 It's important to try and keep them tight 08:24 as you go up and down. 08:27 Concentrate, I am working the shoulders, 08:30 feeling the muscles that you are working. 08:34 Okay, we're gonna to do two more. 08:39 Okay, then what I am gonna do is push down, 08:41 my arms back down. 08:44 Oh, some people will try anything. 08:50 I passed the test, uh? 08:51 Okay, good. 08:53 Okay, let's stretch the shoulders out, right across. 09:02 And switch over to the other side. 09:08 Okay, we gonna do the biceps now. 09:11 Greg, payback time. Okay. 09:13 You're gonna turn your palms up like that. 09:16 Okay I want you to curl up and resist down. 09:24 Now if it's harder even to do this then you just do 09:26 the range of motion with nothing 09:28 or you could be using weights. 09:30 If you have a partner, 09:32 then you give yourself each other good workout. 09:36 Good, good, we are looking good. 09:38 Up. Good. 09:44 Up, strong. 09:47 One more time. Now hold that tight. 09:50 Hold it tight, hold it, hold it, 09:53 don't let me push it down. 09:56 Fight it, fight it. 10:00 Good job. All right. Excellent. 10:05 Okay, next, kneel down there. 10:11 Here we just did the biceps, 10:12 now we are going to do the triceps. 10:14 Okay. I want you to get your hands up here like this. 10:17 Just lock your hands, okay. 10:19 Go and hook your fingers together there. 10:21 Bring it up overhead. 10:23 I want you to press up and back down again. 10:29 Good. 10:30 Press up and down, good. 10:34 Let's keep going. Push strong. 10:40 You can do this with no weights at all 10:43 or you could just have may be a book in your hand 10:46 or a Clorox jug or something 10:48 to give you little resistance. 10:52 I strongly encourage that you maybe 10:54 have a workout partner that always 10:55 makes it a lot more fun. 10:59 This I think is fun. 11:05 Yes, looks like you're starting 11:06 to feel a little bit there. 11:08 Okay, now I want you to hold it real tight. 11:11 Good, good, good, again. 11:14 He's got good definition of his arms. 11:15 You can see the muscles working 11:17 and trembling there a little bit. 11:19 Now make sure you keep breathing, 11:20 don't hold your breath. 11:22 Your face starts turning red, that's not a good sign. 11:25 Okay, I want you to hold me one time real tight. 11:28 Don't even lift, I thought you don't want me 11:29 to push it down at all. 11:31 Okay. Fight it, fight it, okay, good. 11:35 Okay, start to shake the arms out, 11:37 and just let 'em relax a little bit. 11:40 Okay, now we are gonna go into some squats. 11:42 We are going to do the squats in a similar way 11:44 we did the push-ups. 11:45 We are gonna do the 10 second reps, 11:46 I am sure you guys will really enjoy this. 11:49 Now remember, whenever we do squats, 11:50 we want to make sure we are in a good position. 11:53 We're gonna have the feet 11:54 just a little wider than shoulder width. 11:56 We are going to focus on squatting back. 11:59 We don't want to shoot the knees over the feet at all. 12:02 We are gonna sit back into the squat. 12:03 We want the xiphoid process up, 12:06 the chest is up, the head is up, 12:08 and we are going to do a good, good squat position. 12:10 Okay, you're gonna cross your arms across your chest. 12:13 You ready? Ready. All right. 12:15 Okay, start squatting down slowly. 12:17 One, two, three, four 12:20 five, six, seven, 12:23 eight, nine, ten. Up slow. 12:27 For those of you at home, you don't have to do 12:29 the 10 second ones or you can just hold it statically. 12:32 Seven, eight, nine. Don't lock out, back down. 12:36 One, two, three, four, 12:39 five, six, seven, 12:42 eight, nine, ten. 12:44 Up slow, one, two, three, 12:48 four, five, six, 12:51 seven, eight, nine. 12:53 Back down, one, two, three, 12:57 four, five, six, seven, 13:00 eight, nine, ten. 13:02 Up slow, one, two, three, 13:06 four, five, six, 13:09 seven, eight, nine. 13:11 Back down, one, two, three, 13:15 four, five, six, seven, 13:19 eight, down, nine, ten. 13:21 Up slow, one, two, three, four, 13:25 five, six, seven, eight, nine. 13:29 Down, one, two, three, four, 13:33 five, chest up, six, seven, eight, nine, ten. 13:39 Up, one, two, three, four, 13:43 five, six, seven, eight, nine. 13:47 Now let's go down and hold. Down. 13:49 Stop right there for 30 seconds. 13:53 You get a good static contraction 13:55 of those muscles there. 13:57 As you can see they are starting 13:58 to shake just a little bit. 14:00 Twenty more seconds. Not a problem. 14:04 Oh, he is starting to shake little more here, that's good. 14:11 And 10 more seconds. 14:12 One, two, three, four, 14:16 five, six, seven, 14:19 eight, nine, ten. Good. 14:23 Okay, I use to train a lot of athletes in my career. 14:27 And I found that by doing these 10 second reps, 14:29 I had a little 5 foot 9, linebacker 14:31 who weighed about 195 and he want to keep 14:34 working out with the basketball players, 14:35 so I had them do these leg presses 14:37 really slow like that for 10 seconds. 14:39 And all of a sudden when we go out 14:40 and work with the basketball players in jumping, 14:43 he was jumping higher and higher and pretty soon 14:45 this little 5' 9" guy had really short arms 14:48 and he was of a Caucasian persuasion, so he wasn't, 14:51 you know, often times the Africa American athletes 14:54 are very gifted in jumping ability 14:56 just because of the fast twitch fibers they have. 14:58 But this young man was going up and two-hand 15:00 dunking a basketball at 5 foot 9 and also 15:03 my basketball players are going, we want some of that. 15:06 So I started using the 10 second repetitions on them 15:09 as well and to a fantastic progress of increasing 15:13 jumping ability, increasing speed and so forth. 15:15 So granted, you know the average person out there 15:17 who might be in their 50's or 60's 15:19 go out what do I care if I jump higher. 15:21 But it's always nice to be able to jump your best, 15:24 run your best, because you never know 15:25 when you might have to run somewhere. 15:27 And so the stronger the legs are, 15:29 the better off they were. 15:30 In fact, one of my basketball players 15:32 was a track runner and the year before this one 15:35 particular fellow beat him every time in the hurdles. 15:37 And the next year, when my guy ran against him, 15:41 he beat him every time. 15:42 Because, you know, he went to this training 15:43 and got that much faster and that much stronger. 15:45 Okay let's stretch out. 15:47 What we want to do is go ahead 15:48 and lay down on your, lay on your side, 15:52 and get a hold of your ankle 15:54 and stretch the quadriceps back. Good. 15:59 Go ahead and pull it back a little further 16:00 so you feel stretch in the quadriceps area. 16:12 Okay, let switch over the other side. 16:17 The 10 second squats 16:18 are one of the harder exercises we do. 16:21 In fact even without weight you could see 16:23 that this becomes difficult that very, very quickly 16:26 and both these fellows are in pretty good shape 16:28 and even still you could see 16:29 the shaking of their thighs and so forth. 16:31 So you can imagine if you do that 16:32 with a barbell on your back 16:33 indeed that's much tougher still. 16:37 Not that I would ever make anybody do that, 16:38 but, you know, I have been known to it. 16:44 Okay, good. 16:46 Okay, I would like you to sit facing you're front, 16:49 have your legs spread out wide. 16:53 Okay, we are gonna stretch the hamstring area. 16:55 I want you to just lean forward 16:58 and just a nice steady stretch. 16:59 Reach out, reach your hands out in front of you there. 17:03 Remember it's very important to hold 17:05 the stretches in a nice static contraction. 17:08 We are not gonna bounce-- 17:10 why don't you bounce a little bit, Greg, let's see. 17:12 You don't want to do this type of action at all 17:14 even though you might be able to get a little further 17:16 you are gonna hurt yourself. 17:17 So you just want a nice steady contraction 17:20 as you stretch out there. 17:24 Okay, reach to the right side now. 17:26 If you can get a hold of your right ankle or your right foot. 17:32 Try and keep the legs down nice and straight. 17:34 You should feel that stretch in the hamstring area 17:37 behind the knee as well. 17:39 Okay, let's go over to the left leg now. 17:49 Okay back to the center. 17:52 Nice, steady stretch. 17:58 And back over to the right. 18:03 We wanna hold each one of these stretches 18:04 for about 10 or 15 second time period. 18:09 Okay one more time, back over to left. 18:19 Okay, good. Okay, back on the feet. 18:23 Thanks. You are welcome. 18:24 I can pick up both of you, but, 18:26 Okay we are going to do some calf raises now. 18:28 I want you to just put your hand on my shoulder. 18:31 Come on backward towards me. 18:33 Get your feet, your heels off the edge. 18:36 Okay you are gonna low yourself way down 18:38 and press up. Good, down. 18:42 Anytime we look at strength we want to make sure 18:44 that body is balanced. 18:46 And the gastrocnemius is important 18:48 muscle group as well for that. 18:50 Although a lot of people think that we get 18:52 a lot of jumping ability and speed 18:54 out of our calves and we really don't. 18:55 It's been found there's only about 18:56 six inches of jumping ability out that. 18:58 So really isn't where we get 18:59 the predominant ability to jump. 19:01 It really comes from the quadriceps, 19:03 the hamstrings, and from the gluteus maximus 19:05 and also surprising enough your arms. 19:07 Because when we jump, we throw ourselves up in the air. 19:09 The stronger the arms become, 19:11 the better they are throwing us up. 19:15 Now this is an important exercise as far as 19:17 making sure you get a good full range of motion. 19:20 Notice the heels are going way down 19:21 and way up high on the toes. 19:27 Since we don't have any weight on their backs, 19:29 so you have to do a few more repetitions. 19:31 Okay, let's go fast now. 19:32 Let's pump out some fast ones. 19:36 By varying the speed, we can vary 19:37 the intensity of the workout. 19:42 Okay, now slow down. 19:47 Okay, fast again. Pump it off, pump it off. Good. 19:53 Whenever you're doing exercise like this, 19:55 okay, slow again. 19:56 If you falling along at home 19:58 and you need to stop and rest that's okay. 20:02 Don't try and follow these guys 20:03 especially if you are 70 years old 20:06 and you haven't been exercising. 20:07 Obviously these guys are pretty fit. 20:08 Okay, fast again. 20:13 Keep it going. 20:16 Please slow it down. 20:21 Okay good. 20:22 All right. Let's stretch calves off. 20:26 Step back, press heel to the ground. 20:33 We will stretch in the calf area, Achilles tendon. 20:39 Switch it over. 20:48 Okay, good. 20:51 Just lay on your backs, we are going to do 20:52 some abdominal training now. 20:58 We're gonna put the hands behind the neck 20:59 in order to properly protect the head area 21:02 and knees are gonna be bent. 21:04 Okay, when we come up, 21:05 we are gonna be flattening the abdominal wall 21:08 in fact what you're really thinking about 21:10 is pressing your lower back to the floor as much as you can 21:13 and then crunching up, your chin up as you come up. 21:16 Okay, let's start. Let's try and do 20 of those. 21:24 Abdominal is an area that's very important 21:26 to keep trained and strong 21:28 because the strong your abdominal is 21:30 the stronger your lower back is gonna be. 21:34 Doing these properly is such a key. 21:35 Okay, let's go behind the neck a little more there, Scott. 21:39 If you pull on your head too much, 21:41 then you can start to hurt yourself 21:42 or hurt the cervical vertebrae. 21:47 Okay, let's bring the feet off the floor. 21:50 We are gonna cross the knees, okay. 21:53 Now go, and back to a little more, 21:58 okay, there you go. Good. 22:01 Once again, each time you're coming up, 22:02 you're trying to keep the chin up 22:04 as you doing the crunch. 22:08 Ten more. 22:10 Yeah, it doesn't take long, does it? 22:19 Okay, put the legs straight up. 22:22 Okay, crunch, good, good. 22:28 Keep going, Scott. 22:35 Come on, you're doing fine. 22:39 Eight more. 22:41 One, two, three, four, 22:46 five, six, seven, eight. 22:51 Okay, put your feet down, 22:52 so make sure those abs are nice and tight. 22:56 Oh, yeah, we are doing pretty good today. 22:57 Good, all right, all right. 23:00 Just come on up. 23:03 Okay, now to kind of accentuate that, 23:06 we are going to do a crunch from the front. 23:08 We are gonna blow out, crunch over 23:10 and then we're gonna lay back 23:13 and crunch over and lay back. 23:23 All right, keep it going. 23:30 Up and way back. 23:34 Now let's go seven more. 23:38 Here is one. 23:40 Try and stretch the abdominal each time you do, 23:42 two, three, four, 23:52 five, two more, 23:56 six, last one, seven, good. 24:01 Okay, we are gonna step out to side now 24:04 and stretch the inside of the thigh. 24:06 Feel the pressure on your quadriceps. 24:09 Now shift over the other side. 24:16 Okay, again back over. 24:20 There's a contraction in the thigh 24:22 and the stretching inside the thigh. 24:24 Okay, again reverse. 24:28 Good. 24:29 And switch and switch. 24:37 Okay, let's keep going back and forth. 24:39 It's similar to a side lunge type exercise. 24:48 Okay, let's do five more on each side. 24:53 Here is one 24:57 and two and three, 25:03 two more times, 25:07 four, last one, and five. Good. 25:14 Okay, let's do a little trunk rotation. 25:17 Turn and hold it nice and steady. 25:22 Okay, turn the other way. 25:28 And turn and turn. 25:35 We avoid doing side bends 25:37 because side bends will actually 25:40 increase the size of the external oblique. 25:42 The muscles on your sides and actually give people 25:44 a wider waist which I don't think they want. 25:46 Turn again. 25:48 And also there is a potential for hurting 25:51 the lumbar vertebrae, especially when people put weights 25:54 in their hands and then tip to the side. 25:59 And turn, one more time. 26:03 Left, let's turn, good. One more time, turn. 26:11 Okay, good. Okay, thanks a lot fellas. 26:17 Whenever people talk to me about strength training 26:19 and I've been involved with strength sports 26:21 for close to 30 years now. 26:25 The question I often ask people 26:26 is why do you want to get stronger? 26:28 Often times if I see young teenage boy or a young man, 26:32 they want to get strong simply because of the fact 26:33 that they want look at for there friends 26:35 or I have met people want to get strong some 26:37 because they want to beat somebody up. 26:39 Often times I find women are very afraid of getting strong 26:43 because they are afraid if they-- 26:44 if they trying and lift weights or get stronger, 26:46 they are going to look like men. 26:48 And I always try to encourage them, 26:49 ladies, it's hard enough for men to look like men, 26:51 don't worry about it. 26:52 Just workout and do the best you can 26:53 and you'll find great things happen. 26:55 I think we want to remember, 26:56 there is a pound of muscle is two and a half times 26:59 smaller than a pound of fat, 27:01 so when we look at somebody 27:03 who is very overweight, very over fat, 27:06 they're actually gonna take of a lot more space. 27:08 I know for myself personally people 27:09 often times are surprised when they hear 27:11 I weigh 275 pounds. 27:13 But the bottom line is muscle, as you develop muscle, 27:15 I have seen women gain 20 pounds 27:17 and lose two dress sizes. 27:19 So what's the key element as how, 27:21 how much you weigh or how you actually look? 27:25 So we get into weigh training and getting stronger. 27:28 The thing I always want to encourage people to do 27:30 is strive for it, but do it for the right reason. 27:33 You want to get stronger because 27:34 you wanna feel good about yourself. 27:36 You do want to look better 27:37 because we want to do all the glory of God, 27:39 but by and large the thing 27:40 we have to always keep in mind 27:42 is that we do all things through Christ 27:44 who strengthens us and keep our focus there. 27:47 God bless you and I'll see you next time. |
Revised 2014-12-17