Participants: Andrew Hard, William Brauer, Dick Nunez
Series Code: BAS
Program Code: BAS000058
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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. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Having a good strength training program 00:16 does not take a lot of time 00:18 or a lot of fancy expensive equipment. 00:20 You can do it in the convenience 00:21 of your own home. 00:22 Stay tuned for Body & Spirit. 00:53 Hello, I am Dick Nunez, Exercise Physiologist 00:55 and Principal of Miracle Meadows 00:57 at Mountain State Leadership Academy in West Virginia. 00:59 Welcome to Body & Spirit. 01:02 Often times, people think in order to develope 01:04 a strong healthy body, you need to go 01:06 to a athletic club or buy a lot of expensive equipment. 01:09 And you have to spend hours and hours everyday 01:12 for weeks on in, in order to 01:13 develop a strong healthy body. 01:15 But the reality is we don't. 01:17 God has created us so that if we use our body 01:20 and take care of it well, He will bless us abundantly. 01:23 In fact, He has parables in the Bible talk 01:25 about if you take your talents and use them wisely, 01:28 you will add onto them. 01:29 So by just doing a simple program 01:31 in the comfort of your own home, 01:33 you can more than adequately stimulate your entire body. 01:36 So I think we're ready. 01:37 Let's go ahead and get started. 01:38 Helping me out today will be Andrew and Will. 01:42 Andrew and Will are both students at 01:44 the Mountain State Leadership Academy in West Virginia. 01:49 We're going to start out by loosening up a little bit. 01:53 I want you to put your hands in a peripheral type position 01:55 and we'll pray that we survive this today. 01:57 We're going to go up and just feel it stretch 02:00 up there and feel the tension there. Come down. 02:03 Now let's reverse the hands and go down, all the way down. 02:07 And back up, back into the peripheral position. 02:11 Now we're gonna push back up, come down, 02:16 rotate the hands, all the way down, 02:20 and then back up to a peripheral position, 02:23 back up and down, turn, point the hands down, 02:30 all the way down. Okay and relax. 02:34 One of the best staple exercises 02:37 for the upper body is pushups. 02:39 Now a lot of people don't like to do that or they say, 02:42 I haven't done those for years. 02:43 Well, that's probably why they feel like 02:44 they're getting a lot older. 02:45 Because they're not doing the things that they did 02:47 when they were young. 02:48 So we're going to do some pushups, 02:49 and we're going to do a little with a bit 02:50 of a modified twist here. 02:52 We're going to do them very slowly. 02:53 So if we could get in a pushup position please, 02:56 Andrew and Will. 02:58 We're going to do what are called 10-second pushups. 03:00 We're going to go down very slowly. 03:01 Go ahead and start, down slow. 03:05 Three, four, five, six, seven, eight, nine, and up slowly. 03:11 One, two, three, four, five, six, seven, eight, nine, ten. 03:20 Down, one, two, three, four, five, 03:25 six, seven, eight, nine, ten. 03:29 Up, one, two, three, four, five, 03:34 six, seven, eight, nine, ten. 03:38 Down, one, two, three, four, five, 03:43 six, seven, eight, nine, ten. 03:47 And up, two, three, four, five, six, seven, eight, nine, ten. 03:56 One more. One, two, three, four, five, 04:01 six, seven, eight, nine, ten. 04:06 And up, two, three, four, 04:09 five, six, seven, eight, nine, and ten. 04:15 Good, up on your feet. 04:17 Were you able to feel that? Yes. Yeah. 04:19 No problem, uh? No. 04:21 Now when you do pushups, 04:22 you can do them in several different ways. 04:23 If it's difficult for you, you can do them on your hands 04:26 or you can do them on your knees. 04:27 Andrew, could you demonstrate that real quick? 04:30 This is a modified pushup. 04:33 Doing it from your knees. 04:34 Now a lot of people will call these women's pushups 04:37 but the reality is there's a lot of men that have trouble 04:40 with these pushups as well. 04:42 Or you can do pushups against the wall. 04:44 And you can vary your speed. 04:45 You don't have to do the 10-second reps, 04:47 that's more of an advanced type exercise. 04:49 If you have a training partner, 04:50 there's another way you can do them as well, 04:51 so you can make it more difficult. 04:53 And I'll go ahead and demonstrate that 04:54 since you probably are a little bit tired and so are you. 04:57 So, Andrew, if I could have you straddle from, 05:00 go the other direction, would step over and push down, 05:08 and then push as I pushup. 05:12 Push down, keep pushing, 05:19 and push and push 05:29 and push and push. 05:40 Okay, good. 05:44 As you could see, that was a lot of fun. 05:47 Okay, what I'd like you to do is 05:48 just put your arms back, stretch the chest. 05:52 It's always important to stretch out 05:54 the muscles that we worked. 05:56 Have a good range of motion. 05:59 Okay, now bring it across. 06:02 Give yourself a hug. Pull your scapular part. 06:08 Okay, now again, switch back. 06:12 Want to stretch through the pec area. 06:14 Keep feeling your chest, now pull it the other way. 06:19 Pull the scapula apart. 06:25 Okay, good. Right, we're going to do 06:27 so some shoulder exercise. 06:29 Andrew, I like you stand here. Will, come behind him. 06:33 We're going to do some lateral raises 06:36 with some resistance there. 06:38 Okay, let's go down from the wrist area, 06:40 raise up, and down. 06:47 Give a nice steady move. 06:50 If you don't have a partner at home 06:52 like these fellows have right now, 06:56 you can use dumbbells, or cans of food, or books, 07:01 or you can just do it manually without anything. 07:05 Keep going. Good. 07:12 Try and focus on the muscle you're working. 07:14 In this case, you should be feeling your shoulders.v 07:17 You're feeling it there, Andrew? Yeah. 07:19 Good. Let's try and do three more. 07:28 Steady movement, person behind 07:32 want to make sure they keep their arms 07:34 in proper position, good. 07:36 So when they are raising up-- 07:38 Excuse me, let me get in there. 07:39 As you're raising up don't bend the elbows, 07:41 bend your elbows so you can see what it's like. 07:44 Bend your elbows. 07:45 See sometimes, people will go into a position 07:48 where they're trying to get more leverage and by doing that, 07:52 we may have more strength, but it just takes longer 07:55 to get to the ultimate end of stimulating 07:57 the muscle to absolute fatigue. 07:59 That's basically what we're after, 08:00 is getting that muscle totally fatigued. 08:02 Now we're going to modify just a little bit with Will. 08:06 You're going to turn facing Andrew. 08:07 Put your arms straight out. Okay. 08:10 Now you're going to come back and we're going to do more 08:13 like a posterior deltoid exercise. 08:16 Okay. Push back. 08:18 And Andrew is providing the resistance 08:21 and come back forward. 08:23 Now this exercise will stimulate this upper area 08:26 more than just working with the outside deltoid area. 08:31 The deltoid is a three-headed muscle. 08:34 You have anterior fibers, you have medial fibers, 08:37 and posterior fibers. Keep your arms up higher. 08:40 There we go. Come back. 08:46 You're feeling that back here, Will. Good. 08:50 Make him work hard, Andrew. 08:52 Good. Excellent. 08:57 One more time. Good job. Okay. 09:04 All right. We'll let you rest for a second. 09:06 Andrew, want you to lay down on your back here. 09:10 Now sometimes it's difficult to find 09:12 good back exercises or upper back exercises. 09:15 And it's such an important area to work. 09:17 We're going to do a modified pullover exercise. 09:20 Andrew, I want you to put your arms up. 09:22 Okay. I'm going bring him back like this. 09:25 Now, pull up so your arms are perpendicular to the ground. 09:31 Up, good. And up. 09:38 Again, you can use a weight to do this, 09:44 and up, or anything heavy. 09:48 Up, going to do three more. 09:55 You want the tension to stay steady, the whole time. 09:59 And as we're going down, the person doing the exercise 10:02 wants to keep tension on, on the negative aspect 10:05 of the exercise as well. Good. Okay. 10:10 All right, Will, go ahead and climb down there. 10:12 Andrew, why don't you help Will through some of those. 10:22 Latissimus dorsi, which are the big muscles on the sides. 10:26 Their function is to bring the arms back forward. 10:29 So by doing this exercise, you get a good stretch 10:32 of the shoulder area along while developing 10:34 those muscles in the upper back. 10:38 This is an excellent exercise for the scapular region. 10:41 It helps a lot with developing proper posture. 10:48 And it helps with those 10:49 rotator cuff muscles in the scapular area. 10:52 Remember there are 16 muscles 10:54 attached on each side of the scapula. 10:57 Okay, let's go, three more. 11:05 Good. One more time. 11:06 Excellent. Okay, back on your feet. 11:11 Let's stretch out a little bit. 11:12 Let's take one arm over the head, 11:16 grab the elbow and pull. 11:21 Let's hold each stretch for about 10 seconds. 11:27 All right. Let's switch it over. 11:34 As you do this stretch, 11:36 try and feel it into the back area here. 11:38 And also you should feel some of the shoulder region. 11:44 Okay, about three more seconds. 11:46 One, two, three. 11:48 Now let's bring one arm across. 11:49 Let's stretch the shoulder. 11:55 And this one, now you want to feel this area here. 11:58 Good. Nice and tight there. 12:00 Okay, up just a little bit. There we go. 12:02 Good. Now relax. Switch to the other side. 12:12 The flexibility aspect of exercise are so important 12:15 because if you don't keep stretching 12:17 you're gonna lose that range of motion. 12:19 Strengthening your muscle is very important, 12:21 but we want it to be a functional strength as well. 12:24 Okay, go ahead and stop. 12:26 Now we're going to do some arm work. 12:28 In order to do that, we're going to have to use 12:29 our own body, you're starting to get a little glow there. 12:33 When you use your own body to give us the resistance, 12:35 we're going to do biceps first and what I want you to do is 12:39 I want you to try and do the 10-second type reps still. 12:42 Now this is something everybody can do 12:45 in order to get a good workout. 12:46 These 10-second reps will get deep into the fibers 12:48 and even if you're 90 years old, 12:50 you can still do this exercise because this is all relative 12:53 to how hard you're going to push. 12:55 So we're going to grab with the palms up, 12:56 it's very important to have the palm up and when we curl, 12:59 we're going to try and do the 10-second reps still. 13:02 So you're forcing yourself to go through 13:03 the range of motion slowly and back down slowly. 13:06 This is going to require you to push hard from the other side. 13:10 Okay. Good. Go all the way out and start your curl again. 13:15 Keep it slow and keep the palm up. 13:20 There's a term that you use in physiology 13:22 as far as pronation and supination 13:24 and on the bicep exercise you want to have 13:26 the hand in a supinated position. 13:29 If we start to turn too much, then we get more 13:31 of the brachioradialis and not so much of the bicep directly. 13:35 Good looks like these guys are having a lot of fun already. 13:39 Keep the palm up. Good. 13:43 Tight on the way down. 13:48 Okay and up. Keep it slow 13:53 and down. Okay, relax. 13:59 Now both of these fellows are in very good shape. 14:03 They both workout at the school that I am principal at. 14:06 Andrew works on the weights on a regular basis. 14:09 Will does a lot of cardio work as wellv 14:11 and a lot of manual strength exercise. 14:13 And let me ask you something, 14:15 as we're going through this program, Andrew. 14:16 Does this feeling like a very easy workout, 14:19 or does it feel pretty intense? It's pretty intense. 14:21 How about for you, Will, you feeling it as well? 14:23 Yeah, I'm feeling. 14:24 Now, these folks are both in their teens 14:26 and both in the prime of their live. 14:28 Most of us are still looking at them with envy 14:31 thinking I remember when, but the bottom line is 14:34 even these guys are getting a really good workout. 14:36 In fact, they're probably happy. 14:37 I'm stopping them just for a moment to talk for a moment 14:40 so they can get a chance to catch their breath. 14:42 So let's go back over the other side now 14:44 and start your curl, again slowly. 14:47 Keep the palm up, and down. 14:53 On the same token, that's why it's also 14:55 very important before you get into a regular exercise routine 14:58 you want to make sure you've been checked out properly. 15:00 So there isn't any risk factors because exercise 15:03 can be a tremendous benefit 15:05 but you don't know what you're doing. 15:06 It can be like a double-edged sword 15:07 that which can really help you could also really hurt you. 15:11 We're going to try and do about five repetitions this way. 15:13 Is that the second one, Andrew? 15:15 Yes. Okay. 15:16 This is the number three coming up. 15:18 Good. By doing them slowly, 15:20 we get a really good contraction of the muscle fiber, 15:23 so we feel it much more. 15:25 So if somebody doesn't exercise and they don't feel 15:28 the body probably, which they're working 15:29 if they're doing slower, they'll get a much better effect. 15:34 Okay. Knuckles are turning white 15:36 that means something good is happening. 15:38 Also, very important to keep breathing 15:40 while you're doing the exercise. 15:41 Do not hold your breath or create what's called 15:43 the Valsalva effect because that can be very harmful. 15:46 It creates a lot of inner cranial 15:48 and inner thoracic pressure that we just don't want. 15:51 Okay. Now we're going to do some triceps. 15:54 What I want you to do is I want you to get back 15:55 down in a push up position. 15:56 I'm sorry, I feel like I'm being very cruel to you guys. 16:00 But that's okay. You'll get over it. 16:02 I want you to do what we call 16:05 Chinese pushups or triangular pushups. 16:07 You're gonna form a diamond there on the carpet. 16:10 Now get in a push up position and down and up. 16:14 Don't worry about 10 second reps here. 16:17 This was an excellent one, for the tricep area. 16:20 Again, you can do this off your knees 16:21 or you can do it over against the wall. 16:25 For our guys here, the floor is good. 16:31 I think four more will be sufficient. 16:40 Excellent. Good job. 16:45 What we're going to do now is breathe properly. 16:48 I think we could use a little bit of that. 16:50 We're going to go in through the nose, 16:53 out through the mouth, in through the nose, 16:59 out through the mouth. 17:01 Two more times. In, last one. 17:11 Now you might think that's very simple what we just did. 17:13 However, the diaphragm is also a muscle 17:16 and we want to be able to breathe in properly 17:18 and when we do get a good full breath 17:20 and breathe out all the way, we make that diaphragm exercise, 17:23 which helps us get that good breathe of air. 17:25 Also, as we get more fit and our posture becomes better, 17:28 it's much easier for us to inflate our lungs, 17:30 'cause we're not crushed over ourselves. Okay. 17:34 Upper body feels pretty good now I trust. 17:36 Now we're going to do some leg training 17:38 and the best leg training I know of is squats. Okay. 17:41 So we're going to get into squat position. 17:44 Squats are a very, very beneficial exercise. 17:47 A lot of people have misconceptions about squats. 17:50 They think that doing a squat position is something 17:53 that will be very harmful for your knees 17:55 and that is true, if you do it wrong, 17:56 it can hurt your knees. 17:58 But if you do it properly, 17:59 you can get great benefits from it. 18:01 I look at it this way. 18:02 Any motion that God has given us in our movement 18:06 is something that's not going to hurt us 18:08 if we do that exercise properly. 18:10 So obviously God has created our knees to bend 18:13 and so if we do work on that we can dramatically strengthen 18:16 ourselves without hurting ourselves. 18:19 So we're going to show a little 18:20 demonstration on proper squatting. 18:21 I'm going to turn to the side here. 18:23 By and large what people want to do when they start 18:25 squatting is they want to push their knees out. 18:28 So their first motion is going like this. 18:31 The knees go out and they try and squat down 18:33 from there and that is very painful. 18:35 Now you may have heard before if you go to lift something up, 18:37 it's helpful to use your back 18:38 and your legs and that's very true. 18:40 So when we squat, we actually want to push 18:42 our hips back and that should be our first motion 18:46 and our knees should stay over our feet at all times. 18:49 So we're going to go down under control. 18:51 We want to try and get the thighs to approximately 18:53 a 90-degree angle to the ground 18:55 and then we come back up again. 18:57 And again, we're going to do these very slowly 19:00 and I'll do them with you so you don't feel like 19:01 I'm just totally being cruel and not enjoying this as well. 19:04 So let's cross the arms, we're going to squat down 19:07 10 seconds slow, slow, slow, sink it down there. 19:15 Okay. Now up slow. 19:17 If you can't get this deep that's okay. 19:19 Just take it to where you're comfortable. 19:23 And again down slow. Keep the tension on the thighs. 19:27 Remember we're pushing the hips back. 19:29 Excellent. Andrew, you're looking great. 19:32 Will, you're doing fine, good. 19:34 Keep it tight. Down slow. 19:39 Down slow. Down slow. 19:42 Hold it down there for a moment. 19:44 Now, up slow, stay tight, stay tight. 19:51 Down slow, keep the tension on your legs. 19:55 You also should feel this in the gluteus maximus area, 19:58 which is your buttocks area. 20:00 Those are the biggest, strongest muscles in the body. 20:02 Take good care of those and they'll take good care of you. 20:09 Okay and up slow. Keep it tight. 20:15 Now we're going to try and do three more, 20:22 And up, if you can't get all the way down 20:27 and you just want to go down to a spot and stop and hold it. 20:30 You can do that as well. 20:32 You guys keep going down. Good and back up. 20:39 Okay another one down, and up. 20:47 Okay, let's go down and hold. 20:51 We're going hold this for 30 seconds. 20:56 Okay, there's five. Keep your head up. 20:59 Keep your chest up. 21:02 There's 10 and 15, 21:07 16, 17, 18, 19, 20. 21:11 It's going to feel really good when we're done. 21:16 25, 26, 27, 28, 29, and 30. 21:22 Good. All right. 21:25 What I'd like you guys to do is just use me as a brace. 21:28 Put your hand on my shoulder. 21:30 Now grab a hold of your ankle and stretch your quadricep. 21:34 There you go. 21:37 Pull little bit so you feel the quadricep. 21:44 Okay and switch. 21:53 Remember, holding these stretches for about 10 seconds. 21:59 Your guys are both breathing, that's good. 22:03 All right. Relax. 22:06 Let's pull one leg out, up on the heel 22:10 and lean forward into it. 22:14 On this stretch should be feeling it 22:17 in your hamstring, back to your knee. 22:24 Okay, other side. 22:32 Feel that back there, Will? Yeah. 22:36 Five more seconds. Four, three, two, one. 22:41 Okay. Go and lay down on your backs. 22:46 We're going to do some abdominal exercise. 22:49 I want you to put your hands behind your neck. 22:52 And when we do the abdominal exercise 22:54 we actually want to try and lift our chin 22:56 towards the ceiling and try and make sure the hands 22:58 are more behind the neck there, Andrew, 23:00 not quite so much behind your head. 23:02 If you put your hands behind your head 23:03 and you can't pull too much and you could actually hurt 23:05 your cervical area and we don't want to do that. 23:08 Okay, what we're going to do is we're going to do some crunches. 23:11 We're going to crunch up real slow. 23:13 Start crunching your abdomen up slowly, hold that. 23:18 Now lower yourself down one vertebrae at a time. 23:22 Down slow. Okay up. 23:27 Again, anybody can do this regardless of what age you are. 23:32 Okay down. You can do these just lying in bed. 23:36 You just want to concentrate on contracting the abdomen. Up. 23:40 The abdominal muscle is extremely important. 23:43 It helps keep your back strong. 23:44 Okay down. Up slowly, slowly. 23:51 Good. Good. 23:53 When you get to the top, I want you to hold it tight. 23:57 Now down, up slowly, 24:06 pull down, get up little higher, Will. 24:08 There you go. Hold your crunch. 24:11 Now down slow, let it down slow, 24:13 one vertebra at a time. 24:16 Okay, lay all the way back. 24:18 Stretch the abdominal, now crunch up again. 24:25 Hold the contraction at the top. 24:27 Flex your abs hard. 24:30 So if I want to come over and stand 24:31 on your abdominal there, nice and tight. 24:33 Okay down slow. I won't do that. 24:35 Okay. Up slowly. 24:40 Contract the abdomen. Hold it tight. 24:44 We're going to hold that for 20-second count. 24:50 There's five, six, seven, eight, nine, ten. 24:56 Keep holding it. 24:57 One, two, three, four, five, six, 25:03 seven, eight, nine, and ten. 25:07 Good up on the feet. 25:12 Okay, we're going to put our hands behind the back. 25:14 We're going to contract our abdomen 25:16 and we're going to bend over and we're going to stand up. 25:20 Keep the abdominal contract and then lay back. 25:23 Okay, contract the abdominal, bend over, up, now lay back, 25:31 contract over, up, and back. 25:39 This makes for a nice finishing type exercise, 25:42 you still feel the abs and it helps stretch them 25:45 and also works the lower back, 25:50 back, contract, over, up, back. 25:57 Three more, back, contract, 26:05 over, up, back, one more time. 26:13 Good. Okay. Finish up. 26:15 Let's just do some twists. Turn your trunk. 26:21 Turn, turn. You don't want to do these ballistically. 26:27 We want just with a steady movement. 26:36 Let's do three more each way. 26:44 That's two. One more time. 26:53 Good. Okay, fellows. Thanks a lot. Well done. 26:57 You guys can go on, gonna on back there. 27:00 Even though I've spent a lot of time 27:02 lifting the weights and working out. 27:03 I've worked my bench press up to 500 pounds, 27:06 still by doing an exercise program like this 27:08 where I have somebody helping me do the pushups. 27:10 I still get an excellent workout. 27:12 As you can see I was having to strain a little bit, 27:14 having to shake some, so even then 27:16 I was getting a great workout. 27:17 Also, we find that as we get older, 27:20 we may lose some strength but we don't have to. 27:22 In fact, they find that people in their 80s and 90s 27:25 can still make great strides. 27:26 That was a test done of people 27:28 in the Boston Rehabilitative Center 27:31 and they found that people average ages of 87 and 96 27:34 were able to quadruple their strength 27:35 in just a two-month time period. 27:37 So by taking care of ourselves we can expect to have 27:40 a very healthy abundant life. 27:41 We've to remember to do it all for the right reason. 27:44 If we're training for self glory, 27:46 God will not bless us but we train 27:47 all for the glory of the God, great things will happen. 27:50 Remember, I can do all things 27:51 through Christ, who strengthens me. 27:53 God bless you. I'll see you next time. |
Revised 2014-12-17