Participants: Dick Nunez, Jason Maxwell, William Brauer
Series Code: BAS
Program Code: BAS000067
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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 Exercise can be very beneficial 00:17 but we always want to remember 00:18 to do it for the right reason. 00:19 Today we're gonna be emphasizing 00:21 the spiritual aspect of exercise. 00:22 Stay tuned for "Body and Spirit" next. 00:53 Hello, I'm Dick Nunez, Exercise Physiologist 00:56 and Principal of Miracle Meadows 00:57 and Mountain State Leadership Academy in West Virginia. 00:59 Welcome to "Body and Spirit." 01:01 Today we're gonna be talking about 01:03 a very important aspect of exercise. 01:05 That's our spiritual aspect of it. 01:07 I'd like you to think for just a moment 01:08 that somebody has given you 01:09 the car of your dreams, whatever that might be. 01:12 It could be Porsche, could be a Suburban, 01:14 could be a Maserati 01:15 or a Lamborghini, any car you want. 01:18 And when somebody gives you that car, 01:20 there's no strings attached. 01:21 It's yours to do whatever you want with, 01:23 you don't have to pay for it, it's yours. 01:26 How are you gonna take care of it? 01:27 Well, most people would probably change the oil 01:29 every 3,000 miles and make sure all the fluids 01:32 are up to par and make sure that people 01:35 take good care of it when they ride in their car 01:37 because they're only gonna get it once. 01:39 They know somebody is not just gonna hand him a car again 01:41 so they're gonna take ultimate care of it. 01:43 And we know that we change oil every 3, 000 miles 01:45 and do regular maintenance and tune ups, 01:48 then our car will last longer. 01:50 Well, the reality is we do only get one body, 01:52 God has given us that gift and we actually are free 01:55 to do whatever we want with it. 01:57 Unfortunately many people today 01:59 take better care of their cars than they do their bodies. 02:01 We're going to explore a little bit about that 02:03 as we go through a workout today. 02:04 I think we're ready to get started. 02:06 Helping me out today is Jason and Will 02:08 who are both students at the Mountain State 02:10 Leadership Academy that I'm the principle of. 02:14 And we're looking forward to having a good workout. 02:16 Let's go and stand back just a little bit, Jason. 02:18 And we're gonna loosen up 02:20 by just swinging the arms around 02:22 and getting our bodies ready for a good workout. 02:25 It's always important to warm the body up 02:27 and cool the body down. 02:29 If you just stop exercise all of a sudden, 02:32 it puts a lot of strain on your heart which is 02:35 still trying to circulate blood throughout your body. 02:38 Okay, and let's go the other way. 02:39 And also we want to get the blood pumping 02:41 as we start our exercise program because warm muscle 02:46 works much more effectively than one that is not. 02:51 And also this is a good one 02:52 just to get the motion on the shoulders going. 02:57 Let's do a few more. 03:00 And good. All right. 03:03 We're gonna do some pushups today. 03:05 I want you to hit the deck and we're gonna do 'em 03:07 with a little bit of a twist to them. 03:09 We're gonna do what I call one and a quarters. 03:11 So you're gonna go. Will's experienced already. 03:14 Okay, all the way down, back up. 03:17 Now just go one quarter of the way down and back up, 03:20 now go all the way down and up, 03:23 part way down and up, keep going. 03:27 Part way down and up, all the way down and up, 03:31 part way down and up, all the way down, up, 03:35 part way down, up, all the way down, up. 03:39 We're looking good, keep going. 03:41 Way down and up, part way down, up. 03:46 All the way down, up. Part way down, up. 03:49 Again all the way down, up, part way down, up, two more. 03:55 All the way down, up, part way down, up, last one. 04:01 Part way down and up. Good. 04:04 Jason, that's like a walk in the park for you there. 04:08 Okay, let's stretch those chest muscles out. 04:10 Reach back and stretch that out. 04:14 There on the pushups you could do them from your knees 04:16 if you want or you can do them against the wall. 04:19 Let's bring it across 04:20 and stretch the shoulder blades out. 04:23 But doing the pushups is a very good overall body exercise. 04:28 Even for these young fellows, I know they already felt it. 04:32 Okay, let's go back again and stretch. 04:40 And now bring it back across. 04:46 For ten more seconds. 04:47 One, two, three, four, five, 04:52 six, seven, eight, nine and ten. 04:57 Now we're gonna work the back. 04:58 We're gonna reach out, grab the wrist. 05:02 We're gonna pull. Act like you're sawing a log. 05:05 Reaching way out maximize that stroke 05:09 through giving yourself resistance 05:10 with your opposite arm. 05:12 We'll try and do 20 of these. 05:17 And seven, and eight, nine, 05:23 ten, eleven, twelve. 05:27 Well, my log's done, you guys keep going. 05:28 Thirteen, fourteen, fifteen, sixteen, seventeen, 05:36 eighteen, nineteen, twenty. 05:39 Okay. Switch over. 05:41 Forget this here, it's changed all right. 05:43 Okay, let's go. Pull and reach out. Good. 05:48 Way out, way out, excellent. Bend over little more. 05:56 Six, and seven, eight, nine, ten. 06:03 Excellent. Eleven. 06:05 And move that scapula as much as you can. 06:08 Thirteen, fourteen, fifteen, sixteen, 06:14 seventeen, eighteen, nineteen, twenty. Good. 06:20 You know, the pin of inspiration says we should-- 06:23 a pastor should chop two hours of wood a day, 06:25 not only would they stay fit 06:27 but all the saints will stay warm is well. 06:29 Okay, now we're gonna put our arms out 06:31 and do some arm circles. 06:34 In my life of training and being involved 06:36 in bodybuilding and powerlifting 06:39 and also involved in track and field when I was in college, 06:42 I saw a lot of people 06:44 who are very dedicated to win the prize. 06:46 Let's go bigger circles. 06:48 I know the apostle Paul talks about 06:50 in 1 Corinthians 9:24 through 27 about 06:53 being wanting to go winning the prize, 06:56 to train as one who's going to do so 06:58 but we are training for a prize that's not corruptible, 07:01 it's incorruptible and he goes on to say 07:04 that he beats his body and makes it his slave 07:06 that after he's preached unto others, 07:08 he himself shall not be disqualified for the prize. 07:10 Or other translations say shall not be a castaway. 07:13 Okay, let's go bigger. 07:15 Now let's reverse it, go to other direction. 07:18 I remember when I was in track and field 07:20 there was a man who was a world record holder 07:23 in shot put and he said that he could, 07:26 he could take a pill that would guarantee him 07:29 a gold medal and a world record 07:32 but yetit would kill him in one year, would he do it? 07:34 And he said absolutely without question. 07:36 Let's go larger. Let's reverse it again. 07:41 You starting to feel that yet? 07:42 Yes. How about you, Will? 07:44 Yeah. Okay, good. 07:45 We're about ready to hold it. 07:51 Okay, ready and hold. 07:56 I remember another man during my training career 07:59 who was a eight time powerlifting champion 08:01 but he'd had nine heart attacks. 08:04 So he had more heart attacks than he had 08:05 world championships and he said he would 08:08 give back all his world championships 08:10 if he could just have his health back. 08:11 So I've seen so many people destroy their lives 08:15 all for the sake of earning a corruptible crown. 08:18 When we train for the glory of God, 08:20 we look for that incorruptible crown 08:22 that will never go away if we keep our focus 08:25 on him as we do our training. 08:27 Now as I focus on that I don't have to think about the time. 08:31 Okay, but this is starting to wake me up 08:33 and let me know that's something's happening here. 08:35 We got 20 more seconds to go. 08:37 While you're doing this lactic acid will start 08:39 to build up in the muscle causing 08:41 the burning sensation, that's okay, 08:43 it's a natural defense mechanism 08:44 the body has so we don't go too far. 08:48 And also it is not gonna make us sore. 08:50 The body is very effective when using the lactic acid. 08:53 Let's go ahead and put the arms down right, ooh, now. 08:57 Oh, that's a good shoulder pump. 08:59 Okay, let through all the shoulders around. 09:02 What causes muscles soreness has more to do with 09:04 disruption of connective tissue. 09:06 That's a little disruption there 09:09 and where actually the body is trying to clean up 09:11 the contents to cells are spilling out 09:14 and irritates cells slow to irritate nerves 09:17 around the tissue and that's what causes muscle soreness. 09:20 The body actually has the ability to take lactic acid 09:24 and bring it back into glucose again 09:25 so we can use it once more for energy. 09:27 Let's go the other way now. 09:29 These feel really good after going through 09:33 a difficult strain on the upper body. 09:41 And let's go five more. 09:46 Okay, let's take our hands in the middle 09:49 and we're gonna roll 'em up like this and down, 09:51 up and down, up and down. 09:57 Okay, we're gonna do 15 more. 10:01 There's one, pull up, two, and three, 10:06 and four, five, six, seven, 10:13 eight, nine, ten, eleven, 10:19 twelve, thirteen, fourteen. 10:23 One more time. And fifteen. Good. 10:26 Now I'd like you to put your arm up 10:27 over the head and stretch, get a hold of the elbow 10:29 and stretch your latissimus area, good. 10:34 We hold each stretch for between ten and twenty seconds. 10:38 And let's hold it for ten more. 10:39 One, two, three, four, five, six, seven, 10:46 eight, nine, and ten, switch over. 10:51 Stretching is a very important part of exercise, 10:55 it keeps us at range of motion and we might-- 10:57 Now even though we have strong healthy muscles 10:59 we want to make sure they stay flexible as well. 11:01 Five more seconds. Four, three, two, one. 11:05 Now I want you to bring your 11:07 arm up and across, stretch the shoulder. 11:11 We're gonna be emphasizing on this area here. 11:13 After doing what we've done already on shoulders, 11:15 that should've felt pretty good. 11:19 Okay, and we've got five more seconds. 11:21 Four, three, two, one. Switch. 11:31 You feel that stretch to the elbow. 11:34 Good. Jason, you all right? 11:35 Yes. Okay, its lot of fun, isn't it? 11:39 Okay, and we've got five more seconds. 11:42 One, two, three, four, five. 11:47 Now another important part of exercise 11:49 is to breathe properly. 11:50 We don't want to stress at all because that creates 11:53 a lot of intercranial and interthoracic pressure 11:55 that can actually be harmful for your health. 11:57 We want to a good breathing through the nose 11:59 and out through the mouth. 12:00 Let's do that right now, in through the nose, 12:04 out through the mouth, in through the nose, 12:09 out through the mouth. 12:11 Two more times. And out. 12:16 Last one in through the nose 12:19 and out through the mouth. 12:22 Good. All right. 12:23 We're gonna do some bicep exercise 12:25 and we're gonna do this similar to what a bodybuilder would do. 12:27 We're just gonna reach the arms out, 12:29 we're gonna flex down 12:30 and then back out and flex and out. 12:33 Go ahead anytime, guys. 12:34 I'm doing it out here by myself. 12:39 Squeeze down and out, squeeze down and out. 12:42 Keep your elbows up. And flex hard each time, good. 12:51 Get your elbows up a little higher, Jason. 12:53 Put your head up. 12:57 Okay, you're gonna act just like you're out there 12:58 in the bodybuilding platform there 13:00 and you're flexing your muscles for all your friends to see. 13:03 Okay, can you imagine that? 13:06 Oh, yeah, okay good. Ten more. 13:11 One, two, three, 13:16 four, five, six, seven, 13:23 eight, nine, ten. 13:27 Good. Back down on the floor. 13:33 You can go out your knees this time, guys. 13:35 I want you to go into the diamond pushups. 13:38 You're gonna form a diamond on the ground there 13:40 and this is gonna be a triceps exercise. 13:42 Okay, you're on your knees, okay, down and up. 13:46 This is a variation to your pushup. 13:47 Again go and keep going. 13:49 You can do this against the wall if you want. 13:53 This is a modified position, some people call this 13:58 ladies pushups but I've seen ladies do one arm pushups 14:02 without--with relative ease and I see men struggling 14:06 with doing what are called ladies pushups. 14:08 So I think its kind of an erroneous term. 14:10 It's simply a modified simple version of a pushup 14:13 and some people need to do this 14:15 or they can just use the wall. 14:17 Okay, we're doing fine, keep going. 14:19 Let's do five more. 14:21 One, two, three, four. 14:28 One more time and five, good. 14:33 All right. Could we feel that? 14:38 Okay, shake the arms out. 14:40 And we're just gonna rotate the neck. 14:44 Turn to the side and turn, 14:49 and turn, turn, and turn. 14:56 Keep the torso steady and turn, and turn, turn. 15:05 And five more each way. 15:08 There's one, and two, 15:16 three, four, and five. Good. 15:24 All right. Time for some legs. 15:27 We're gonna do some lunges. 15:30 Put your hands on your hips, 15:31 I want you step way out there and lunge out. 15:34 Down till your knee touches the ground and back up, 15:38 now switch the other side, come back 15:40 to your starting position and step out with the other leg. 15:43 Down and up, good. 15:48 Keep going, we're gonna do 15:49 20 on each side, this is number two. 15:51 We just finished number two. 15:53 Now you've started number three. 15:55 Jason, I want you to keep tabs. 15:58 Now when you do your lunge 16:00 this is a very aggressive workout, 16:02 it could be difficult for some 16:04 especially if you have bad knees. 16:05 So if you have to do a shorter lunge, 16:08 that's fine, if you just get a few inches 16:11 and switch over that way until you develop 16:13 the ability to go down further. 16:16 For these fellows there won't be any problem 16:18 although they will start to feel their legs 16:20 talking to them in just a little bit here I'm sure. 16:23 If they're not already starting to say something to them. 16:25 This exercise has a high potential for making you sore 16:29 or for disrupting the tissues around the connective area. 16:35 Again it's very important to remember 16:37 to train for the glory of God. 16:38 I remember in my early years and I was eating 16:41 the three pounds of meat, gallon of milk, 16:42 half dozen eggs everyday, I was eating 16:44 five to seven times a day, 10,000 calories a day, 16:47 I'd even set an alarm clock at 2 o'clock in the morning 16:50 to get up and eat and I got to a point 16:53 I actually hated to eat and 20 years ago 16:55 I became a total vegetarian and even though 16:57 on the meat diet I was able to work my bench 16:59 press up to 455 pounds in my early 20s, 17:03 now as a vegetarian in my late 40s 17:06 now I'm up to around 500 pounds in the bench press. 17:09 So it doesn't have to be the meat diet 17:12 and also I realize that I didn't 17:14 need to train for myself anymore. 17:15 By training to glory of God things just happen. 17:18 I didn't have to worry about it. 17:23 Are you sure you're done? Oh, yeah. 17:25 Sure you didn't cut that short? 17:26 Okay, remember we're training for spiritual reasons today, 17:28 so you wouldn't dare tell me anything 17:31 other than the truth, right? 17:32 Okay, good. All right. 17:34 What I want you to do is to stretch your legs, 17:36 I want you to put your hands on my shoulder. 17:39 Okay, and grab a hold of your ankle 17:42 and stretch the quadriceps. 17:48 Could you feel that in your thigh? 17:49 Good. Okay, ten more seconds. 17:52 One, two, three, four, five, six, seven, 17:58 eight, nine and ten, switch. 18:07 Hold that. Okay, ten more seconds. 18:14 One, two, three, four, 18:18 five, six, seven, eight, nine and ten, good. 18:25 And now we're gonna step out, 18:27 up on the heel, lean forward into it. 18:31 Stretch the back of the legs. 18:38 And ten more, one, two, three, four, 18:43 five, six, seven, eight, nine, ten, switch. 18:54 Hold that tight. Ten more seconds. 18:59 One, two, three, four, five, 19:04 six, seven, eight, nine, ten. 19:10 Come back to the edge of the platform. 19:11 I want your heels off so you're on the balls of your feet. 19:14 Put your hand on my shoulder again 19:16 to use it for stability and up and down on the calves. 19:20 Way up high and down, way up high and down, 19:24 try not to fall off and down. 19:26 Good. Keep going. 19:31 All right, now I'd like you to do ten fast ones. Fast. 19:34 Up down, up down, up down, up down, up down, up down, 19:40 up down, up down, up down, up down. 19:43 Now slow, slow. And slow. 19:49 They're hanging on for dear life now. 19:53 Okay, ten fast ones again. Pump it. 19:56 One, two, and three, four, five, 20:00 six, seven, eight, nine and five more slow ones. 20:06 One, and two, and three, 20:12 four, five, ten more times. 20:16 One fast, two, three, four, five, 20:20 six, seven, eight, nine, ten. 20:23 Good. Now come to the platform. 20:26 Ouch. All right. 20:28 We're gonna stretch those calves out now. 20:31 Step back, press the heel to the ground, 20:35 feel the stretch in the back of your leg. 20:39 That probably should feel kind of good right about now. 20:44 Hold that for ten more seconds. 20:47 Two, three, four, five, 20:51 six, seven, eight, nine, ten, switch. 20:56 For those at home and want to do the calf raises, 20:58 you may need to use a stair step or piece of wood, 21:01 something that'll elevate your heels. 21:08 Ten more seconds. 21:09 One, two, three, four, five, 21:14 six, seven, eight, nine and ten. 21:20 Hit the deck, fellows. On your back. 21:24 We're gonna do some abdominal crunches. 21:28 Hands behind your neck, 21:30 keep the knees bent, behind the neck. 21:32 Okay, crunch up. Do 20 of 'em. 21:36 Okay, up down, up down, up down, up down, 21:42 up down, up down, up down, 21:47 up down, up down, up down. Ten more. 21:52 Up down, up two, up three, up four, 21:58 up five, up six, up seven, 22:03 up eight, up nine, up ten. 22:07 Feet off the floor, cross at the ankles. 22:09 Okay, up down, up down, up down, 22:15 up down, up down. Keep going. 22:19 Down, up down, up down, up down. 22:24 Ten more. Up one, and two, 22:30 three, four, five, six, 22:35 seven, eight, nine, ten. 22:40 Legs straight up. Okay, go. 22:44 One, two, three. Faster, Jason. 22:48 Four, five, six, 22:52 seven, eight, nine. Home stretch. 22:57 One, two, three, four, five, 23:04 six, seven, eight, nine. 23:08 One more. Ten. 23:11 Ah, over on your stomach. 23:18 Hands behind your back, lift your chest off the floor. 23:21 Up down, up down, up down, 23:26 up down, up down. 23:29 Keep going, this is training the lower back area. 23:32 You wanna do this up doing the abs. 23:34 Help stretch out the abs and contract the back. 23:38 It's a little more of an aggressive back exercise. 23:40 You want to be careful with this one. Eight more. 23:43 One, and two, and three, and four, 23:48 five, six, seven, eight. 23:53 On your feet. All right. 23:57 Let's turn, and turn, 24:04 and turn, turn, turn, 24:12 turn, and turn. Two more. 24:22 One, and two. Good. 24:28 All right, fellows, thanks a lot, well done. 24:32 About ten years ago I was asked to come teach 24:35 a health and wellness class in a correctional institution. 24:38 Now though I didn't want to do it at the time 24:40 'cause I didn't have time, there was gonna be 24:42 like a five hour journey to go there, 24:45 to go through the prison check, 24:46 security checks, teach the three hour class 24:48 and come back home again. 24:49 It was on Friday afternoon and that was a time 24:52 I usually spent working at home. 24:55 And while I was doing that, 24:56 I remember I was out there mowing one of my fields 24:58 and I heard a still small voice there, 24:59 I was in prison and he visited me. 25:01 And I kept trying to argue with the Lord 25:03 and finally I said even if I go 25:06 and talk to these guys how many will listen to me? 25:08 He said, "I came and died for one, 25:09 how many do you need?" 25:11 So I went out there to teach a class 25:12 in health and wellness and while the fellows 25:14 who were out there, I first got out there 25:16 and I saw 18 prisoners 25:17 looking at me and I thought wow, 25:19 am I glad these guys are in prison, 25:20 they look like a hard bunch. 25:23 Well, by the course of time I started teaching them 25:24 how to exercise, training really hard 25:27 with good intensity and I worked them 25:29 very, very hard but I noticed about the fifth or sixth week 25:32 that they'd-- I'd got into my class 25:34 and I thought where'd the prisoners go? 25:35 I mean, there were still 18 guys looking at me, 25:38 they still had their prison garb 25:40 and their greasy hair, and their tattoos. 25:42 But somehow they'd all changed. 25:44 No, they hadn't changed, I had changed. 25:47 I changed the way they look-- I looked at them. 25:49 And the thing I found with these guys 25:51 is their whole life was wrapped around 25:54 their exercise and whatever else they could do 25:56 to try and get back any self esteem. 25:58 So while I was working with these young people, 26:00 well, of course they were of all ages, 26:02 I was really encouraging them to train 26:04 for the glory of God and have a spiritual life as well. 26:08 Well, the reality is because God had blessed 26:10 this old weightlifter with some muscles, 26:12 these guys wanted to be more like me 26:14 and so I knew I had a big responsibility on my hands. 26:17 Well, the bottom-line is for three years 26:20 I taught that class, 54 men came through 26:23 and took my class, 34 of them gave their 26:25 hearts to God before it was all over. 26:27 That was a very exciting time in my life 26:29 to see these men's lives change. 26:32 It was a bittersweet time. 26:33 Bitter because it did take time away from my own family 26:36 but sweet in seeing the rewards that God had 26:39 for those who were receptive to his message. 26:41 And I find this in exercise all across the world 26:44 wherever I go, where people get obsessed with exercise 26:48 and I say look, I will help you through 26:49 the exercise under one condition. 26:51 We're doing this for the right reason, 26:53 we're not doing this for self glorification, 26:55 or vanity reason and yes, I was really locked 26:58 into that at one time, I was so worried about 27:00 what the world thought of me-- 27:02 when I got to the point where I just didn't care anymore 27:04 that my training was gonna be all for the glory of God 27:07 because that's what he encourages us to do, 27:09 I found the blessings to my workout becoming 27:12 much, much more abundant and God able to use me. 27:15 God can only take us where we're at. 27:18 I always think of the parable of the talent 27:20 when God gives us a certain amount of talent, 27:22 if we use them wisely He will bless us abundantly 27:25 and give us so much more and if we don't use them wisely 27:28 then we actually lose what we have. 27:31 As I go around and talk at various churches, 27:33 there's a lot of people who will try and dismiss exercise 27:36 'cause they think it's not spiritual. 27:38 Well, I've got news for you, 27:39 God wants us to have a healthy body, 27:41 in fact He says our body 27:42 is a temple of the Holy Spirit which is within you. 27:45 Now we're born with the prize, we're not our own. 27:47 Remember to train all to the glory of God. 27:49 Well, remember, you can do 27:50 all things through Christ, who strengthens you. 27:52 God bless you, I'll see you next time. |
Revised 2014-12-17