Participants: Christy Soderling, Dick Nunez, Brittany Nunez
Series Code: BAS
Program Code: BAS000063
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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 Balance is something we all need in our life. 00:18 We need spiritual balance, physical balance. 00:20 How does exercise apply to this? 00:22 Well, I guess you gonna have to stay tuned 00:23 and find out next on "Body and Spirit." 00:55 Hello, I'm Dick Nunez, Exercise Physiologist 00:57 and Principal of Miracle Meadows 00:59 of The Mountain State Leadership Academy. 01:01 Welcome to "Body and Spirit." 01:03 Today's topic is gonna be on balance. 01:05 We find that in all aspects of life. 01:07 In fact, even in the Bible, there is been a big debate 01:09 about works versus faith. 01:12 They're both extremely important. 01:13 In the exercise world it's important as well. 01:16 Sometimes I hear people say, I don't need to exercise 01:18 because I have a very active job. 01:21 I remember a story of 20-year-old construction worker. 01:24 He was very fit, very strong. You know, 01:26 he took about 50 percent of his strength to do his work. 01:28 As time marched on and he was now 40, 01:31 it took about 70 percent of his strength to do his work, 01:34 even though he could still go all day long. 01:36 By the time he was 60, 01:37 although he could still work all day long. 01:39 He now took 90 percent of his strength 01:40 to do what it once took 50 of his strength. 01:43 So what happened? 01:44 He let himself go by not stimulating his body 01:47 by justifying that I'm staying fit because 01:49 I have a very physical job. 01:51 But the reality is we need to keep balance. 01:52 If we don't have that balance in our life, 01:54 we lose something, either in our spiritual walk 01:56 or in our own physical walk as well. 01:59 So we're gonna focus on that today as we get started. 02:02 Helping me out today will be Christy and Brittany. 02:05 Christy is a student in Miracle Meadows. 02:07 Brittany is a student at the Mount State Elementary School 02:10 and also doubles as my daughter. 02:12 So we're gonna have a good time working out today. 02:15 So we're gonna start by warming up 02:17 and we're gonna do that 02:18 by getting in a prayerful position, 02:20 praying that we'll do a good job. 02:21 And we won't make any mistakes 02:23 and we'll survive the workout, okay. 02:25 So we're gonna push up and drop back down, 02:30 and up and down, 02:33 and up and down. Five more times. 02:37 Up and down, up and down. Two more. 02:44 Up and down. Last one. Up and down. 02:49 Now turn, push it out, draw back. 02:53 Push it out, draw back. 02:57 Out and back, 03:00 out and back. Five more. 03:03 Out and back, 03:05 out and back. Two more. 03:08 Out and back, 03:11 out and back. Good. All right. 03:15 Should be warmed up now, right? Hit the deck. 03:19 We're gonna do some pushups. We're gonna do modified, 03:22 we're gonna do them off the knees. 03:24 These are often times called ladies pushups. 03:26 But the reality is a lot of men can do these either. 03:28 So they're not really ladies pushups. 03:30 For those who are at home, 03:31 you might wanna to find a wall for doing them against. 03:33 These young ladies are both pretty good at pushups, 03:35 so we're gonna go ahead and go for it. 03:37 All right, ladies, go ahead and start. 03:40 Okay, nice and control, doing them in unison. 03:44 There we go. Good. Excellent. 03:48 It's okay to do a lot of these. 03:51 Just because of pushups you shouldn't have 03:52 some stereotype like I can't do these 03:55 because you can do them. 03:56 Can you see these young ladies 03:57 who are having no problem at all? 03:59 They'll be able to crank whole, What? 04:01 50, 60 of these maybe. 04:04 I'm sorry. No, not quite, okay. 04:09 Let's see if you can get to 30. 04:15 I think, we're on what 19, Brittany? Yeah. 04:18 Twenty. Okay. Ten more. 04:21 One, two, three, four, 04:29 five, six, seven, eight, 04:37 nine, and ten. Good job, all right. 04:41 Up on your feet. All right. 04:44 What we're gonna do now 04:45 is we're gonna do the upper back area. 04:47 Any time we do our muscle, 04:49 we wanna work the opposing muscle as well 04:51 in order to keep ourselves strong. 04:53 I remember back when I was a shot putter in college. 04:56 My track coach was a former stone head, 04:59 you know, he smoked marijuana and he was, 05:01 he was no American but he was a steroid monster. 05:03 And he didn't want me to do curls because he said, 05:06 shot putting was with your triceps. 05:08 And so I stopped doing my curls 05:09 and my arm speed went down. 05:11 So when I finally went into the clause 05:13 and started doing my curls 05:14 because I learned in physiology, 05:15 there was important to have both muscles strong 05:18 and so I did that. 05:19 And he came up to me and goes, "Hey bodybuilder, 05:21 why you're doing the sissy curls for?" 05:22 And I said, "Well, I--I found out that in order 05:25 to have a strong muscle contraction 05:27 and antagonist muscle needs to be strong as well. 05:29 He went, woh! He never bothered me anymore. 05:32 He wasn't on really at the top of the list 05:33 as far as academics. 05:34 To hymn a four log of seven with 1 credit BE classes. 05:37 So it is important to have 05:38 both aspects of the body trained. 05:40 So what we're gonna do is, we're gonna reach out, 05:43 grab your wrists, and pull back, 05:45 and then out again like you're sawing something. 05:48 And you wanna work on pulling your scapula back 05:50 and then pulling your arm way up. 05:53 Just feel the back here. 05:59 And you gonna get a lot of movement on that scapula. 06:04 Okay, and I think we got ten more there. 06:06 One, two, three. Good. 06:11 Bend over a little more. Four. 06:14 Come on, look like you mean it, come on. 06:15 Now get down here and make it work. 06:18 Come on pull, and pull, and pull. 06:24 One more time. Pull. Switch over. 06:27 Okay, make sure you grab your wrist, that's very important. 06:29 You wanna grab your hand. Okay, pull. 06:32 Reason why you don't wanna grab your hand 06:33 is if you grab here, you might start pulling that joint. 06:36 You don't want to do that. 06:37 So it's safe to grab the wrist and pull from there. 06:40 Chances are, you're not gonna pull so hard 06:42 that you're gonna pull your elbow out of socket. 06:44 Okay, something will probably stop you from doing that, 06:46 self preservation or something. 06:51 Good. Keep going. 06:57 Ten more. One and two and three. Good. 07:04 Four, five, six, seven, 07:12 eight, nine. One more time. And ten, okay. 07:17 Bend over the waist, put your arms down here like this. 07:22 Okay, we're gonna raise up. 07:24 Okay, bend over. Up, way up high. Good, down. 07:34 Okay, you wanna try to flatten your back 07:36 a little bit more, Brittany, there you go, that's better. 07:39 Same thing here, flatten your back a little more, 07:41 come on, come on, there we go. 07:45 Come on, act like you are trying to fly. 07:51 Good. Five more. 07:56 The deltoid is working up 07:58 three-closing of three different bundles 08:00 of muscle fibers, one from the rear, 08:02 one from the middle, and one from the front. 08:04 And we're gonna work on balance 08:05 and we're gonna hit all those areas. 08:07 That will be good. 08:09 Okay, stand up, off to the side now, like this. 08:16 Okay. 08:23 Good. Keep going. 08:26 It's like a scene from an old Disney movie. 08:28 Keep going. Keep those arms down. Good. 08:33 Palms down, keep the arms straight. 08:43 And two more. 08:46 Okay, now take them from the front 08:48 and come up like this. 08:52 Starting to feel your shoulders at all? 08:55 How about you? 08:56 Is your arm starting to get a little heavier? Yes. 08:58 You aren't big though, that shouldn't be too heavy. 09:01 Keep going. Keep going. Good. 09:13 And five more. 09:15 One, and two, and three, 09:22 four. One more time. Five. Good. All right. 09:28 Now let's do some shoulder rolls up and around. 09:31 We'll do 15 to the back. 09:36 Lift it up high, circle it around. 09:42 Keep your arms straight fairly as much as possible. 09:45 And then bring the shoulders up, roll it around. 09:48 You wanna feel it in the back of your neck. Two more. 09:54 Now let's go the other way. 09:55 Up and around to the front. 10:00 We'll stretch out a little bit after this. 10:07 Seven more, there is one, two, 10:11 three, four, five, six, seven. 10:17 Okay, lay back, stretch your chest. 10:24 All right, bring it across, 10:25 pull your shoulder blades apart. 10:31 There you go. 10:33 Okay, lay back again, 10:36 lay back, lay back, necks back, lay back, 10:40 there you go, good. 10:45 Balance, you won't fall over. Okay, bring it across. 10:49 Okay, bring it across, pull your shoulders forward. Good. 10:55 Okay, hold that for five more seconds. 10:57 One, two, three, four, five. Good. 11:03 Now put your arm up over the head, 11:05 grab your elbow, hold. 11:09 Work in this area here. 11:12 Now the balance is extremely important 11:14 as aerobic versus anaerobic exercise. 11:20 Okay, switch over. 11:22 The workouts we do here are mainly designed 11:23 for anaerobic effect and for flexibility. 11:26 But you also want to get some aerobic exercise here 11:29 with this program by doing some regular walking 11:31 or swimming or bicycling or going out and doing gardening. 11:35 That's excellent exercise as well. Relax. 11:39 Bring one arm up across. Let's stretch the shoulder. 11:43 But also we have to remember that if you do 11:45 a lot of walking or swimming, 11:47 it's not a complete workout, it's an aerobic workout, 11:50 but we also need to stimulate the muscles, 11:52 otherwise they'll start to go away. 11:55 All right, relax. Other side, pull. 12:03 Okay, five more seconds. 12:05 One, two, three, four, five, good. All right. 12:12 We're gonna do some bicep exercise, grab your wrist, 12:16 palm over, curl your arm up, put it back down. 12:20 I want you to do 15 and then switch sides 12:21 and do the other side. 12:24 Also we find, a lot of times people 12:25 are dormant at one side or another. 12:27 And if they are, they could start having problems. 12:30 Like for example; golfers. 12:31 The golfer is always hitting balls in one direction, 12:34 and one side their back becomes 12:35 much greater developed than the other side. 12:38 It would really help them out a lot 12:39 if they take some swings the other direction. 12:41 Even if they don't play on golfing that way, 12:43 it would still help them to swing that way 12:45 to develop the muscles on the other side 12:47 because any time you have muscles 12:49 that are out of balance, you can have an injury. 12:53 No one wants that. Okay, switch over. 12:55 Somewhere you may have seen a track runner 12:58 or a football player, they're running down the field, 13:00 they are all by themselves and all of a sudden they, 13:02 oh, they stop and they grab the back of their leg 13:05 and it's called pulling up leg. 13:07 Now what happens is quadriceps muscles 13:09 are actually too strong for the, for the hamstrings 13:12 and so the hamstrings can't keep up, 13:14 and so they pull or they stress 13:17 then it becomes very painful thing. 13:19 Okay, you don't want that, right? 13:22 Okay, good. 13:27 How many have we done? Good. All right. 13:30 Now we're going to do the opposite. 13:31 We're gonna do the triceps. 13:32 We're gonna block here, push down and back up. 13:37 When you're doing this, you want to focus on 13:39 what you're doing, don't wanna just go through the motion. 13:41 Actually you want to be doing some work there, 13:43 so you feel this working back here. 13:48 Trying to go all the way down, Brittany? Good. 13:57 How many we're on, Brittany? Eleven. 14:00 An 11 there, 12, 13. Two more. 14:06 14 and 15. Good, switch. Okay, good. 14:16 Another good balance that we need is that the lower back 14:18 and the abdominal wall, that's important. 14:21 When people say, I have a bad back 14:22 what's the first thing I should do; 14:24 one of the main things you say 14:25 is get your belly button close to your backbone. 14:28 If their belly button is too far away, 14:29 then they start to have problems with that. 14:31 So having a nice toned abdominal wall will help them 14:35 to have a strong lower back. How many more you got? 14:37 Two more. Two more. Good. 14:42 Okay, shake your arms out. 14:44 Take a of couple of breaths. 14:48 Again. Okay. We'll do some lunges. 14:56 Hands on the hips, lunge out 14:59 and back, good, out and switch legs, 15:04 okay, left, back and on to the right, good. 15:10 Now this is an excellent exercise for balance 15:13 because you have to balance in order to do it. 15:15 However, it's also very difficult exercise 15:18 so if you have knee problems, 15:19 it's actually a little bit hard 15:21 that then you can do this by not going down all the way 15:25 because it's lighten up the range of motion 15:28 and still get the benefit from it 15:30 or if you really get fit you can do it with weights. 15:33 I want 20 on each side. You me counting? Okay, good. 15:40 But overall it's a great leg exercise 15:42 as we stride out there. 15:46 Can you feel yourself having the balance, Christy? 15:48 Yes. Okay. 15:51 When people have had strokes 15:53 or other type of disorders like that, 15:57 this is a good way to help them start to develop back. 16:00 I always encourage people who have gone through strokes 16:02 to work the other side of their body; 16:03 try and get as much neurological interaction 16:06 as you can between the brain and the muscles. 16:08 You never know how far back it can bring it. 16:10 The body often times can compensate 16:12 for a very serious injury by just continuing the exercise 16:16 and developing that, that pathway there. 16:20 How many we got, Brittany? We're at 16. 16:23 Sixteen. Okay, so we have four more each leg. 16:27 Tying to feel those yet, Christy? Yes. Good, good. 16:32 Lunges are fun, yeah. 16:38 Please step out. Step out, Brittany. There you go. 16:45 Okay, now we're gonna do is we're gonna do 16:48 a balance exercise on just one foot. 16:51 Now that your leg is little tired, 16:52 I want you to just balance yourself. 16:56 Let's see how you can do there. 16:59 Well, I see if you can go for 30 seconds 17:01 without that other foot touching the ground. 17:03 Oh, Christy. Twenty more seconds. 17:08 See if Brittany can do it. I'm not gonna even try. 17:15 Ten, nine, eight, seven, six, 17:21 five, four, three, two, one. Good, Christy. Okay, switch. 17:29 Okay, left foot out. 17:31 Brittany, you didn't have any trouble with that, 17:33 did you? Not really. 17:34 Well, that's good. You have good balance. 17:37 You must've got it through Mom, not me. 17:40 Okay, keep going. How you're doing this time, Christy? 17:43 You think you got it? 17:44 Yeah, I got this one better. Okay, good. 17:47 This is a very simple looking exercise, 17:49 but the reality is it's not that easy. 17:53 Try it sometime and see how well you balance. 17:57 Okay, almost done. Stop. Good. 18:02 Now I want you to put your hand on my shoulder, 18:05 grab a hold of your ankle and stretch your quadriceps. 18:12 Now we'll see how your balance is doing. 18:14 Now take your hand off my shoulder. Good. 18:18 What Flamingos you would make? 18:23 Keep holding it, keep holding it. 18:26 Five more seconds. One, two, three, four, five. 18:32 Switch, okay, go and get a hold of my shoulder again 18:36 for a moment until you get yourself into position. Okay. 18:45 Now that's painful. Okay, pull. 18:48 Now feel the quadriceps. Ten more seconds. 18:51 One, two, three, four, five, six, 18:58 seven, eight, nine and ten, Good. 19:03 Now let's step out, up on the heel 19:06 and we'll lean forward into it. 19:10 As you lean forward, you should feel the hamstring. 19:15 Now hold on that for ten more seconds. 19:18 One, two, three, four, five, 19:24 six, seven, eight, nine, ten. Switch. 19:32 Lean into it, hold it, hold it. Good. 19:39 Keep holding. Ten more seconds. 19:44 One, two, three, four, five, 19:48 six, seven, eight, nine, ten. 19:53 Down on your hands and knees. All right. 19:58 Put your left hand out, straight, 20:01 left arm out straight, off the ground. 20:03 So it's parallel over to the ground. 20:05 Come on, that's not parallel, up, all right. 20:08 Now put your right leg out, straight. 20:12 Okay, and hold that. 20:16 Now if you're really good, 20:17 you can take your left leg out too. 20:20 No, oh, yeah, okay. 20:23 Hold that, this is good one for the back, 20:25 also good for the balance. 20:29 Often times when people get older, 20:30 they start to complain about losing their balance, 20:32 and these are good exercises to do. 20:34 This one we're gonna hold a little bit. 20:36 We need to hold for fifteen more seconds, 20:39 looking good though. 20:44 Keep hanging in there. 20:50 Five, four, three, two, one. Switch. 21:01 Now you just did that. 21:03 Go, go with your right hand, go with your right hand. 21:05 Put your left arm. There you go. That's better. 21:13 Hang in there, Brittany. Good, good. 21:20 Again this may look very simple 21:22 but as you can see, it's not quite as easy as it looks. 21:26 Here we're gonna go fifteen more seconds. 21:33 And almost done. 21:35 Five, four, three, two, one. Good. 21:42 Okay, up on your feet. 21:44 And back towards me, 21:45 gonna have your feet off the edge, 21:47 hold it back of your feet off the edge there, 21:49 put your hand on my shoulder. 21:52 Okay, let's do some calf raises, up and down. 21:58 And we won't have you let go this one. 22:00 This will be hard enough as it goes on. 22:06 Good, keep going. Up, down, up, down. 22:12 Way up high, up, down, up, down. Ten more. 22:17 One, two, three, four, 22:25 five, six, seven, eight. Two more. 22:34 Nine and ten. Good. 22:38 Now stretch the calves out, step back. 22:40 Press your heels to the ground. 22:46 Like lean forward a little bit. 22:50 Ten more seconds. 22:51 One, two, three, four, five, six, 22:58 seven, eight, nine, and ten. And switch. 23:05 Okay and hold. 23:09 Feel like stretching your calf, Christy? 23:12 Good. Ten more seconds. 23:13 One, two, three, four, five, six, 23:20 seven, eight, nine, and ten. Good. 23:25 Let's put our hands behind the back. 23:28 We're gonna to do some abdominal crunches. 23:29 We're gonna contract the abdominal first, 23:32 so contract your abdominal. 23:34 I wanna crunch down like this. 23:38 Okay, now bend over, 23:41 go up, keep it contracted, now lay back. 23:44 Okay, contract the abdomen, bend over, 23:49 up, lay back, 23:53 contract, over, up, and back. 23:58 Blow out as you come forward. 24:02 Up, lay back, go out, contract, 24:06 over, up, and back, contract over, 24:13 up, back. Let's keep going. 24:16 This is a very simple exercise. 24:18 It's a very effective one. 24:19 In fact, this is one of the ab exercises 24:21 I really enjoy because I feel 24:23 the contraction each time I do it. 24:26 Makes you isolate the abdominal wall 24:28 instead of just doing crunches 24:31 where people often times start using momentum 24:34 and lose the aspect of contraction. All right. 24:37 When you do this exercise, it allows you to lay back, 24:41 and stretch your abdominal wall 24:42 which I think feels pretty good. Lean feels good? 24:47 Yeah. Okay. 24:53 Let's do a few more here. 24:55 Actually we do about ten more. 24:57 This is two, three, 25:05 and four, Slow down, and back, 25:10 five; and back, 25:14 six; and back, 25:19 seven; and back, 25:23 eight; and back, nine. 25:30 Last one coming up, ten and good. 25:35 Now we're gonna do some trunk rotation. All right. 25:38 Turn and turn, 25:43 turn, turn, 25:48 turn, turn, 25:53 turn, turn. 25:57 Five more times each way. 26:02 It's one and two, 26:09 three, four, 26:16 and five. Good. 26:18 All right, thanks a lot, ladies. We're all done. 26:22 Having balance in our life is extremely important. 26:25 What you're seeing here as I was mentioning earlier 26:27 is anaerobic exercise plus flexibility. 26:30 Anaerobic exercise mean you're training 26:32 without oxygen, while the reality is you're making 26:34 your muscles work to the point of fatigue or exhaustion. 26:37 When you do aerobic exercise, its rhythmic activity 26:40 or major muscle group, 26:42 they're both extremely important. 26:43 Aerobic exercise conditions your heart and lungs, 26:46 helps you burn fat while you're doing exercise 26:49 and have, it gives you this feeling of well being. 26:51 While the anaerobic exercise strengthens your muscles, 26:54 releases fat producing enzymes to make you 26:56 more effective of burning fat while you're doing 26:58 your exercise and it'll actually help you to burn fat 27:02 while you're resting and keep your fat metabolism 27:05 at a higher rate for the next 27:06 five to six hours after you're finished. 27:08 The Adventist Health Message 27:10 is far beyond this exercise though. 27:12 Actually it takes on eight components; 27:14 nutrition, exercise, water, sunshine, 27:18 temperance, air, rest and if you stop right there 27:22 you simply have a new star. 27:24 There's lots of new stars out there. 27:26 We're looking at a new star when it comes to lifestyle 27:29 and that finality which is trust in God. 27:32 This is the most important aspect of our health message 27:35 because we wanna do it for the right reasons. 27:37 I believe truly that God has been blessed. 27:39 Believe He's blessed me in my training when I've focused 27:42 on doing it for His glory and not for my own. 27:44 Remembering what Philippians 4:13 says, 27:47 "I can do all things through Christ who strengthens me." 27:51 God bless you, and we look forward to see you next time. |
Revised 2014-12-17