Body and Spirit

Strength Training

Three Angels Broadcasting Network

Program transcript

Participants: Andrew Hard, William Brauer, Dick Nunez

Home

Series Code: BAS

Program Code: BAS000058


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.


Home

Revised 2014-12-17