Participants: Joe Carrell, Miles Scruggs, Dick Nunez
Series Code: BAS
Program Code: BAS000043
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00:02 The following program is designed to demonstrate
00:04 simple workouts 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 You can have a good strength training program 00:16 in privacy of your own home without equipment. 00:19 Find out how, next on Body and Spirit. 00:50 Hello, I'm Dick Nunez, Wellness Director 00:52 of the Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit. 00:56 Today we're gonna talk about strength training. 00:58 In the Bible we read principles that talk 01:00 about if we take care of something, 01:01 God will bless us and multiply to it. 01:04 When we look at our muscles, 01:05 if we don't work them, we will loose them. 01:07 If you ever been in a any type of accident 01:09 where you've been put in a cast, 01:11 then we take that cast off, 01:12 you see that limb is drastically atrophied. 01:14 People often times think that when you stop exercising, 01:18 you stop lifting weights, 01:19 your muscles are gonna turn into fat. 01:21 Well, that doesn't happen. 01:22 Muscle and fat are two different things. 01:24 And in the privacy of your own home 01:26 without using a lot of expensive equipment, 01:28 we can get excellent strength training results. 01:30 We're gonna do that today. 01:32 Believe we're ready to get started. 01:34 Helping us out today will be Miles and Joe. 01:40 Okay, thanks a lot. 01:42 You're gonna start by warming up. 01:45 And just making some arm circles, 01:47 keep the blood circulating 01:49 and get us ready for a good strength training day. 01:54 Okay, ten more. 02:02 Five more. 02:07 Okay, now let's go the other way. 02:10 Up and around, 02:12 remember this is just warming up. 02:15 Shouldn't be a lot of exertion on this, 02:17 you might feel little popping in your shoulders at first. 02:20 When you start doing these as you continue working out 02:23 that should start to go away. Five more. 02:32 And good. All right. 02:33 We're gonna do some push ups today. 02:36 We're gonna do them in 10 second reps. 02:39 You're gonna go down 10 seconds and up 10 seconds. 02:41 Little more difficult this way but it gives you 02:43 an excellent over all affect. Okay, ready. 02:45 Start one, two, three come on back up. 02:49 Four, five, six down slow, seven, eight, nine, ten. 02:55 Up slow, one, two, three, four, five, 03:00 six, seven, eight, nine, ten. 03:03 Down slow, one, two, three, four, five, 03:08 six, seven, eight, nine ten. 03:13 Up one, two, three, four, five, 03:18 six, seven, eight, nine. 03:22 Again one, two, three, four, five, 03:28 six, seven, eight, nine, ten. 03:32 Up one, two, three, four, five, 03:37 six, seven, eight, nine, ten. 03:42 Down part way, let's hold for 15 seconds. 03:47 Hold steady five good, 03:53 deep breath and ten, eleven, twelve, thirteen, 03:59 fourteen push back up. All right, good. 04:05 Okay, let's stretch those muscles out, 04:06 let's reach back. 04:09 Feel the stretch in your chest. 04:13 Now, bring it across, pull tte shoulder blades out. 04:20 Again back. 04:24 Stretch the chest and now across. 04:31 Pull the shoulder blades up. 04:35 Okay, good. Okay, let's get the towels. 04:44 When we do strength training, 04:45 we can use something as simple as a towel 04:48 to give us a good resistance 04:50 as we go through a range of motion. 04:52 And when we have more than one person we can do 04:54 what's called the buddy system. 04:56 And we'll do that today. 04:58 I'm gonna ahead and just drop yours Joe. 05:00 Miles, its little demonstration, let's go. 05:03 Turn your left foot in towards me. 05:05 Okay, we're gonna do right arms. 05:06 Okay, pull and I'm gonna pull back. 05:09 And we're gonna give our self a good range of motion. 05:13 Okay, Joe, you take my spot. 05:17 Okay and start doing them. 05:19 Now, it's not a tug of war, 05:20 but it's good steady pressure. 05:21 For those at home, 05:22 if you don't have somebody to work on with. 05:24 Just do it on your own, with your towel. 05:26 Okay, I want you to do 20 of them, each way. 05:31 How many of you've done so far of them? Four? 05:33 Okay, that's five, good. 05:37 Six, okay Joe, you keep count there. 05:42 When we do strength training 05:43 we find that if we do them slowly, 05:47 we actually get more overall benefit 05:50 than if we do things fast. 05:52 Slow repetitions will work 05:53 with fast twitch muscle fibers. 05:55 Where if we do fast repetitions, 05:57 we're actually working slow twitch fiber. 06:00 Okay, how many are we on? 06:02 Good, this is an excellent way to train, 06:07 especially if you have somebody to work out 06:09 with you at home. 06:10 Husbands and wives can do 06:11 very well doing this type of workout. 06:13 Because this workout is good for both men and women. 06:15 And also even if you're a senior, 06:17 you can get good results 06:18 from strength training by just working out. 06:21 Okay, reverse it. 06:27 Now while you are working out, don't be afraid 06:29 to communicate with one another and let him know, 06:31 other person know pull harder, 06:32 I need more resistance. 06:34 Let me get the full range of motion. 06:36 That's very important. 06:38 If you ever have a personal trainer 06:39 and they are trying to dictate 06:40 everything you should do. 06:42 Well, you have some feeling 06:43 or how you feel your body responds. 06:45 And so you should also be able to have input 06:48 on how you feel you're best affected by your training. 06:51 Okay, what number we're on Joe? 06:55 Good, okay. 06:57 Let's go and slip the towel down. 07:00 Again we want to stretch out the muscle we work. 07:02 So you're gonna put the arm up over your head and pull. 07:05 We will feel the stretch along the side, 07:08 latissimus dorsi area. 07:11 Hold the stretch for five more seconds, 07:14 four, three, two, one. Now, switch. 07:23 Hold, but don't bounce. 07:26 Keep your stretch steady, five more seconds, 07:29 four, three, two, one. Now, relax, good. 07:35 Now we're gonna do a shoulder exercise, step up Miles. 07:39 We're gonna do what's called ladder raise. 07:40 We're gonna do a manual resistance. 07:42 Raise up, Miles, and back down. 07:46 And up and down. 07:48 Okay, Joe, you go and take my spot there. 07:51 You want to give him enough resistance 07:53 where he's gonna be able to get about 15 repetitions. 07:56 You know, last one you wanna do 07:58 a hard static cold Miles and force him to push you down. 08:02 Make sure you breathe when you do this. 08:03 Any time you do strength training, 08:05 its imperative that you have a regular exchange of air. 08:08 Do not hold your breath at all causing 08:09 that valsalva effect, because if you do 08:12 you can have intracranial intrathoracic pressure 08:15 that you not, you're not wanting to have. 08:19 Good, work it hard. Good. 08:26 How many we're Joe? 08:28 One more 11, 12, got three more. 08:37 Last one coming up. 08:38 You gonna hold it up there tight, Miles. 08:40 Okay, Joe, try and pull him down. 08:43 Good, breath Miles. 08:46 Excellent, good job. 08:47 All right switch over. 08:49 And for those at home 08:51 if you don't have somebody to work out with, 08:52 you can just do these manually on your own. 08:55 Or if you have some type of weights, dumbbells, 08:57 cans of food, clogs, jugs filled of water. 09:02 Books that are of the same size. 09:04 You can do some ladder raises with resistance. 09:11 If you are using a partner, 09:12 it may take a while for you to get coordinated in to 09:15 the making it a good effect for both of you. 09:19 That's okay, just stay with it. 09:20 The more you do it, the better it will become. 09:26 Okay, two more times. 09:30 And now hold it tight, Joe, hold it tight. 09:34 Good, good, good, all right. 09:38 Feels good, right? 09:40 Okay, now what we're going to do is 09:41 we're just gonna roll the shoulders 09:43 to loosen that up a little bit, 09:45 because you just did a real intensive work out there. 09:48 And what this will do is it will bring 09:49 the trapezius into play 09:50 as well as the deltoid you just trained. 09:53 And also it will help cool you down 09:56 and get you ready for the next exercise. 09:58 When you do this type of intensive training, 10:00 you may need to spend a little more time resting 10:02 than you would otherwise just doing easier repetitions. 10:07 Okay, now let's go the other way. 10:11 Try and lift the shoulders 10:12 as high as you can and up around. 10:17 Good going. 10:23 And five more. 10:30 And one more. Good, okay relax. 10:32 Okay, I'm gonna give another exercise 10:35 for you for strength training. 10:37 And I'm gonna help you out here Miles. 10:39 Go ahead and face me. 10:43 I want you to stand up, grab that palms over, palms over. 10:47 Okay, you're gonna row it up to your chin. 10:49 Up, then I'm gonna pull back down. Good, good. 10:58 This is giving you a lot of raise effect 11:00 working the trapezius. 11:04 And up, and up, and up, 11:09 five more up and up, 11:13 three more, up, good, up. 11:18 One more time, up, up, up, up. 11:23 Good, all right. 11:24 Okay, Joe, come on over, next. 11:29 Okay and up and down. 11:33 Good, focus on the trapezius, 11:35 as muscles coming off your neck. Excellent. 11:43 Good. Good. 11:51 Again, five more times 11:57 and three more. 12:04 One more. Good job, all right. 12:09 Okay, Miles come back over here. 12:10 Now we're going in to a bicep. 12:12 I want to help him out, one in the same position. 12:14 Okay, curl. Good. 12:25 Well, I'm trying to give him a good steady resistance 12:28 and tension both up and down. 12:37 And five more. 12:41 Keep your back straight, 12:42 make sure you keep a good exchange of air, 12:45 three more times. 12:51 And one more. Excellent, good job. 12:58 Okay, ready for more, Joe? I'm ready. 13:02 Okay, up. Excellent, good job. Good. 13:12 you want to focus on the muscles you're working, 13:15 in this case we're doing the biceps. 13:19 Even the person doing the resisting for the other 13:22 will get a workout helping them out. 13:27 Good, five more. 13:34 Excellent, up, and up. 13:40 Good, two more. 13:45 And up, now hold tight. 13:47 Bring it down part way, hold tight, for ten, 13:49 one, two, three, four, five, six, seven, 13:55 eight, nine, ten, good, excellent. 14:00 Okay, let's go ahead Miles, and take the towels off. 14:07 Joe did a good job holding that one. 14:09 In fact I could hear the fibers in the towel 14:11 started to stress just a little bit there. 14:14 Okay, we're gonna go back to push up position, 14:16 this time you're gonna doing it of your knees. 14:18 Now, you gonna listen to my commands 14:20 because we're gonna do them in slow 14:22 increments here to work the tricep area. 14:24 Okay, so this is what as often times called 14:29 lady style push ups, but this is gonna work 14:32 very effectively for what we're going to do here, 14:34 because we're already tired from what we've done. 14:36 So, now we're going to put the focus on the triceps. 14:39 Push ups can work the chest and the shoulder area, 14:42 but also can be really good tricep exercise. 14:44 Okay, just go down just few inches and stop. 14:48 Okay, down a few inches more and stop. 14:51 Down a few inches more, stop. Up a few inches, stop. 14:55 Back down a few inches, down little bit more. 14:59 Up all the way. Down a few inches, stop. 15:03 Down a few inches more, stop. 15:05 Down a little more, stop. 15:07 Up a few inches, stop. 15:10 Down, stop. Down little more, stop. 15:14 Up all the way. Down to few inches, stop. 15:18 Down, stop. Good, hold. Down a little more. 15:23 Up a little bit, back down. 15:26 Up a little bit, back down. 15:29 Hold, up a few inches. 15:32 Back down a few inches, hold. 15:34 Up all the way. Down a few inches. 15:38 Down a few inches more. Up a couple. 15:42 Back down, hold, hold. Up all the way. 15:47 Down a few inches, hold. 15:49 Down little bit more, down little more. 15:53 Up a couple inches, back down. 15:57 Up a couple inches, all the way up. 16:01 Down a couple inches, we're almost done. 16:04 Down a little bit more and down a little more. 16:07 Up a little bit. Back down, up a little bit. 16:12 Up all the way. Okay, let's go down and hold. 16:16 We're gonna try and hold up a little bit higher, Joe. 16:18 Okay, down a little bit more though, right there. 16:21 Okay, we're gonna try and hold for 20 seconds. 16:24 Hang in there, 16:27 15, 16, 17, 18, 19, 20, excellent. 16:33 Okay, on the feet, 16:37 you feel the triceps here. 16:38 Yeah. Okay, good. 16:40 Now, we want to stretch 16:41 those muscles that we just worked. 16:43 So, we're gonna do the shoulders, 16:45 we're gonna bring the arm across. 16:48 Stretch that area. 16:52 Okay, let's hold that for five more seconds. 16:54 Four, three, two, one. Now, switch. 17:00 Okay, and hold that. 17:05 Let's go five more seconds, 17:06 four, three, two, one okay. 17:10 Let's hook the hands here and just go out like this. 17:14 We're gonna stretch the arms out a little bit. 17:18 It's amazing what we can do with the towel, isn't it? 17:23 Okay, just hold that stretch. 17:28 Okay, and just let the arms gonna shake out. 17:30 And since we put a lot of effort in to that. 17:32 We're gonna take just a moment to get a few breaths of air 17:35 and then we'll be going to our leg training. 17:36 So let's do a few deep breaths 17:38 into the nose and out through the mouth, 17:43 into the nose, out through the mouth, 17:48 into the nose and out through the mouth, good. 17:53 Now we're gonna go into squats next. 17:56 And we're also gonna do the 10 seconds sequence 17:57 here with the squats. 17:59 Squatting is something we can just bounce up and down 18:01 and do and not really get that much out of it. 18:03 But if we do them right, 18:04 and we do the 10 second repetitions, 18:06 we can get a great effect out of this. 18:08 Okay, so let's go and cross your arms. 18:11 When you do these, you're gonna have your feet 18:13 little wider than shoulder width. 18:15 Okay, and start squatting slowly. 18:17 One, two, three, push your hips back, 18:19 four, five, six, seven, eight, nine, ten. 18:25 Up slow, one, two, three, four, five, six, seven, 18:31 don't lock out, now back down. 18:33 One, two, three, four, five, 18:37 six, seven, eight, nine, ten. 18:41 Up slow, one, two, three, four, five, 18:46 six, seven, eight, nine. 18:49 And down slow, one, two, three, 18:52 four, five, six, seven, take it down, 18:56 take it down, down, down. 18:59 Up slow, one, two, three, four, five, 19:04 six, seven, eight, nine, ten. 19:08 Back down, two, three, four, five, 19:13 six, seven, down, down, down. 19:17 Now up slow, one, two, three, 19:21 four, five, six, seven, eight, nine, one more time. 19:26 Down one, two, three, four, five, 19:31 six, seven, eight, nine, ten. 19:35 Up one, two, slow three, four, 19:39 five, six, seven, eight, nine. 19:43 I go part way down 19:44 and we're gonna do a 30 second hold. 19:46 Put the chest up. Okay and hold out. 19:49 Good, good, good, there is five, excellent. 19:53 Hang in there, you're gonna feel good when we're done. 19:56 Ten, good, good. 20:00 Fifteen, you might feel a little 20:01 lactic acid burning right now. 20:03 But it will go away as soon as you stand up and relax. 20:06 Twenty, one, two, three, four, five, 20:11 six, seven, eight, nine, and ten, excellent. 20:16 Good job. 20:18 Okay, just go and shake them out a little bit. 20:20 I'm sure we felt that pretty well, okay. 20:22 Go and lay down on your sides 20:23 and we're gonna stretch the quadriceps. 20:27 You get a hold of an ankle and pull back. 20:30 Okay, now for those at home, 20:31 this is a very intensive workout. 20:33 So unless you've been doing something, 20:35 this will be difficult one to do, 20:37 unless you just pace yourself 20:38 and maybe just do a few or stop and rest. 20:41 You don't have to try and stay with these guys 20:42 especially if you're in your fifties or sixties or seventies 20:46 and haven't been working out regular. 20:48 It would be a mistake to try and stay with a couple of guys 20:50 that are probably younger than that, okay. 20:54 Let's switch over to other side now. 20:58 Stretch that way, okay. 21:03 Pull back, good. 21:05 Right let's hold out for five more seconds, 21:08 four, three, two, one, okay. 21:12 On your hands and knees, 21:14 actually you drop down to your elbows, one leg out. 21:19 Okay, we're gonna raise that up and down. 21:21 Okay, down and up. 21:22 Good, let's do 20 of those. 21:26 Good, excellent. Keep the leg straight. 21:33 This is trying in the gluteus maximus some more. 21:35 We've worked out during the squats, 21:37 but this will give it little more of a direct stimulation. 21:42 Eight more, one, two, three, four, 21:48 five, six, seven, and eight. 21:52 Good, switch okay, 20 of those. Good. 22:02 Five, six, seven, excellent. 22:05 Going eight, and strain on the gluteus maximus 22:08 while you do it and keep your legs straight. 22:11 Nine, ten, eleven, twelve, thirteen, 22:17 fourteen, fifteen, sixteen, seventeen, 22:22 eighteen, nineteen and twenty, good. 22:26 Okay, put the other leg back out again, the first one. 22:29 Okay, now we're just gonna be flex the knee 22:31 like the flexing of bicep and keep your leg up. 22:34 Okay, and then out. 22:36 And flex, and out twenty times, 22:38 there's three and four, 22:41 good five concentrate on the hamstrings, 22:43 six, seven, eight, nine, ten, eleven, twelve, 22:53 good, thirteen, fourteen, fifteen, sixteen, seventeen, 23:00 three more, eighteen, nineteen and twenty. 23:04 Switch. Okay, flex, good. 23:14 This is all about concentration when you do this. 23:17 Just focusing on flexing that hamstring, 23:19 it might cramp up at first. 23:20 But if you're used to doing this, 23:21 that's a very common phenomenon, 23:23 have a hamstring start to cramp. 23:27 Okay, I believe we got 10 more. 23:29 One, two, three, four, five, six, 23:37 seven, eight, nine and ten, good. 23:42 Turn on your back. 23:44 And we're gonna do some abdominal training. 23:49 Hands behind your neck, 23:52 you'll be all right, okay. 23:54 Hands behind the neck and we're gonna crunch up, 23:56 pull out and crunch, good. 24:03 And we gonna do 20 of those. 24:07 Okay, I'll get in sequence here we go, six, seven excellent. 24:11 When you do the abdominals, 24:12 you want to make sure that you blow out 24:15 and draw your abdominal in. 24:17 Press your lower back 24:18 to the surface as much as possible. 24:21 And that will give you the best of all affect. 24:23 And then you come up try and lift your chin up, 24:25 like you're trying to touch your chin to the ceiling. 24:31 Okay, five more, one, two, three, four and five okay. 24:40 Take the feet off the floor, cross with the ankle. 24:43 Okay, and go. 24:45 Good, two, three, good keep going. 24:56 Good, try and go together, up. 24:59 And up, and up, up, up, up, and up. 25:07 Five more one, two, three, four, five. 25:13 Leg straight up. Okay, and go. 25:16 Up and do 20 there. 25:21 Excellent, keep going. 25:28 Ten more, one, two, three, 25:32 four, five, six, seven, eight. 25:39 Put your legs up. 25:40 Okay, now lower them slow. 25:42 Keep the legs straight, lower them slow. 25:44 Put your hands down on your side for balance. 25:46 Down, down, down, down, 25:49 now hold for 10 seconds, one, two, three, 25:55 four, five, six, seven, eight, nine and ten. 26:01 Excellent, okay, up on the feet. 26:05 Okay, we need to stretch the hamstrings out, 26:08 put your leg out, lean forward into it. 26:12 So it will help us cool down 26:13 after putting intensive workout there. 26:16 Okay, let's hold for five more seconds, 26:19 four, three, two, one. 26:22 And now switch. 26:27 Lean forward, feel in the back of your leg. Don't bounce. 26:32 Make sure you keep a nice steady stretch. 26:34 Five more seconds, four, three, two, one, good. 26:40 I'll just finish off with some trunk rotation, 26:44 so cool us off. 26:46 And keep the motion going in the body. 26:48 So, muscles can help the heart, 26:50 feel the cool down process. 26:55 Let's go five more each way, 27:05 two more. 27:11 Okay, good, great. Thanks a lot guys. 27:15 Strength training does not have to be complicated. 27:17 And even if you're senior citizen, 27:19 you can get a lot of benefits from strength training. 27:21 You can get yourself lot stronger you thought possible. 27:24 I've seen people double and triple their strength 27:26 in just two or three week time period, 27:28 because they're often doing something. 27:29 But, we also have to remember 27:30 that we have to do it for the right reason. 27:32 In the Bible it says in Philippians 4:13 27:34 "I can do all things through Christ, 27:36 who strengthens me." God bless you, 27:38 and hope to see you next time. |
Revised 2014-12-17