Participants: Jason Maxwell, Dick Nunez, Brittany Nunez
Series Code: BAS
Program Code: BAS000086
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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 Cross-training is an effective 00:17 and time efficient way of training. 00:18 Many people enjoy doing it. 00:20 We're gonna do it today on Body and Spirit, stay tuned. 00:53 Hello, I'm Dick Nunez, exercise physiologist 00:55 and principal of Miracle Meadows 00:56 of The Mountain State Leadership 00:57 Academy in West Virginia. 00:59 Welcome to Body and Spirit. 01:01 Today we're gonna be doing cross-training. 01:03 Although its not my favorite way of training, 01:05 it's a very effective way of training. 01:06 I prefer doing straight aerobics 01:08 and straight anaerobic but back by popular demand 01:11 we're gonna do it again. 01:12 So I think we're ready to get started, 01:14 helping me out today is my daughter Britney and Jason. 01:17 Britney is a student of Mountain State elementary school, 01:19 Jason at Mountain State Leadership Academy. 01:23 Okay, once we get going here, 01:25 it's gonna be non-stop action for a while. 01:27 Jason, so I hope you are ready. Oh yeah. 01:28 I'm gonna get a little bit of room between us here. 01:30 We're gonna start out by stepping. 01:33 We're just gonna step back and forth. 01:36 What we're doing here is trying to get the heart going. 01:41 Get ourselves a little bit warm 01:44 and we're gonna be throwing exercise and along with it. 01:47 For those at home, go at your own pace. 01:49 If you need to stop and rest, that's okay. 01:53 Obviously these folks are probably younger than most. 01:58 Okay, let's pick it up a little bit. Good 02:10 And we need to go for 45 more seconds here. 02:13 A little faster still without falling over. 02:17 Make sure you get that full step in. 02:24 Good. Good. 02:32 Somebody plays this tape on fast-forward, 02:33 we're gonna look absolutely ridicules but that's okay. 02:43 Good, keep going, 10 more seconds. 02:52 Four, three, two, one, hit the deck. 02:58 Pushups, 20 of them. 03:00 Down and up, down and up, down and up, 03:06 down and up, down and up, down, up, down, up, 03:14 down, up, down, up, down, up, 10 more. 03:19 One and two, three, 03:24 four, five, six, 03:29 seven, eight, nine, ten, good. 03:35 Up on your feet. 03:37 Okay now we're gonna try to bringing 03:38 the knee up to an elbow, good. 03:49 Keep going. 03:52 What we do with cross-training 03:54 is we do anaerobic exercise 03:56 and go right into an aerobic exercise. 03:59 Aerobic excercise can be pretty much anything. 04:02 We're gonna try and diversify it a little bit 04:04 with a little bit of variety. 04:07 And we're gonna do the aerobic 04:08 for about a minute or so. 04:14 You got 40 more seconds. 04:19 Get those legs up. 04:23 Okay, speed up a little bit. Good. 04:32 Trying not to step on you, Britney. 20 seconds. 04:46 Ten, nine, eight, seven, six, 04:51 five, four, three, two, one. 04:56 Okay, pushups again, this time off your knees. 04:59 Let's go for 20 more. 05:00 Down, up, down, up, down, up, 05:06 down, up, down, up, down and up, 05:11 down, up, down, up, down, up, down, 10 more. 05:18 If you need to, you can do pushups against the wall. 05:25 Okay, I think we have six more, 05:27 one and two, three, 05:32 four, five and six. 05:36 Back on the feet. 05:38 Okay, this time we're just gonna jump. 05:42 Don't have to go up high. 05:44 We're just keeping the rhythmic motion going. 05:51 Some people enjoy using a re-bounder 05:54 and that's also a good way of getting the stimulation 05:59 and taking less stress on the joints. 06:01 Don't hop off the platform, Jason. 06:08 Re-bounder promotes and increases 06:10 the metabolic flow, which is true. 06:13 But so will this all exercise. 06:15 Basically it's good at 06:16 increasing a circulatory response. 06:22 Good, keep going, thirty more seconds. 06:35 For those at home, you have to forgive me. 06:36 I won't be able to talk quit as much while doing this. 06:41 Maybe they're rejoicing, I don't know. 06:46 Ten, nine, eight, seven, six, 06:50 five, four, three, two, one. 06:56 Okay, do some calf raisers all the way back here. 06:59 Put your hands on my shoulder. 07:02 Get your-we're gonna get your feet off the edge there. 07:05 And up and down on the calves. 07:06 Okay, up and down, up and down good. Good. 07:18 Keep going, that's eight, nine, ten, 07:24 going for thirty, twelve, thirteen, fourteen, 07:30 fifteen, sixteen, good, eighteen, 07:35 nineteen, twenty, good. 07:39 And two, three and four, five and six, seven, 07:47 and eight, and nine and thirty. 07:50 Okay, let's step. 07:59 We got marching going here. 08:07 Get the knees high. Here we go. 08:16 Forty more seconds. 08:25 Down to 30. 08:27 Remember if you need to stop and rest that's okay. 08:30 Go at your own pace. 08:32 Should be a progressive workout. 08:34 The more fit you become, 08:36 the better you'll be able to do. 08:40 Fifteen more seconds. 08:45 And on to ten, nine, eight, seven, six, 08:51 five, four, three, two, one, good. 08:56 Reach out, grab your wrist. 08:58 Pull, let's do it under control, 09:01 reach and reach, reach, good. 09:10 Keep going. Ten more. 09:15 Reach all the way out. 09:18 Hold the scapular back as you do it 09:20 and pull it out as you go forward. 09:22 Four, five, six, seven, 09:28 eight, nine, ten, switch. 09:34 Pull, pull and reach, pull and reach, good. 09:41 Pull, pull, and pull, good, pull. 09:50 Started to get warmed up there, Jason? 09:51 Yes. Britney? I am getting there. 09:54 Okay, get there okay, we can work harder, okay? 09:59 Five more, one two, three, four and five. 10:06 Let's go back into our jump, good. 10:14 Should feel this a lot in your calf. 10:16 Don't have to go way off the floor. 10:18 Don't want to make it too ballistic. 10:23 Nice and steady. 10:25 Remember aerobic exercise 10:27 is a rhythmic activity of major muscle group. 10:29 We're bringing several into play here. 10:38 Keep going. 10:45 We got 30 more seconds to go. 10:50 Okay, lets twist a little bit as we turn. 10:53 We're doing a little bit of ski-hop here. 11:04 Calves are starting to burn a little bit here, 11:06 ten more seconds. 11:15 Good. All right, arms out. 11:19 Lets make some shoulder circles. 11:24 And make them larger. 11:29 And small and large, 11:38 and small and large. 11:49 Now we're gonna go back the other way. 11:55 And bigger and smaller. 12:08 And large and small, 12:17 reversed it, reversed it, reversed it. 12:23 Okay, now we're gonna hold it. 12:25 Hold it steady. 12:27 Try to hold it for one minute. 12:32 Feeling that, Jason? Oh yes. 12:34 Britney? Yes, I'm feeling it. 12:36 Okay good. Put your arms up a little higher. Good. 12:42 Fifteen seconds down. 12:45 This definitely gets the heart going 12:47 when you're doing this cross training. 12:50 But each muscle has its aerobic or anaerobic system 12:53 so you probably will not maximize the fat burning 12:55 like we would if you just stayed 12:56 with one body part. 13:02 Good, keep going. 13:03 It's still and external form of all over exercise. 13:07 Certainly it will get you tired. 13:11 Fifteen, ten, nine, 13:18 eight, seven, six, five, four, 13:23 three, two, one, good. 13:26 Couple of breaths and in, one more time. 13:34 Okay, back to races again. 13:42 Jogging in place this time. 13:52 Okay now, out in front. 14:07 Good, keep it up. 14:09 Good, keep it up 14:10 Oh, we're looking good. 14:12 It goes with the music. 14:14 Almost, but we're not auditioning for chorus line, 14:18 so it's okay. 14:23 Okay, to the rear. 14:26 What we're doing now is just adding 14:27 a little variety to it. 14:38 Okay, set. Jogging into place again. 14:49 Doesn't it seem to matter how much we do this, 14:50 we never get anywhere. 14:53 Well then let's get somewhere, 14:54 let's go in a circle. 15:00 Four laps to a mile, 15:01 is that what I remember back in track. 15:05 Short laps. 15:07 Other way. 15:11 Uh-oh, platform's starting to creak again. 15:21 Okay, fall back in. 15:28 There, we got somewhere. 15:31 Back, right back to where we started from. 15:33 Okay, to the front. 15:45 Ten more seconds. 15:56 Okay, good, relax. 15:57 Okay, arms up. 15:59 Flex your arms down and out, 16:02 flex and out, flex, out, 16:07 flex and out. 16:09 Good, keep it up. 16:11 Flex and out, flex, out, 16:15 flex, out, good. 16:19 How are we doing back there? 16:21 Yeah, I'm good. The elbows up. 16:23 Good, flex and out, flex. 16:31 Good, 10 more. 16:34 Here's one and two, three, 16:40 four, five, six, seven, 16:47 eight, nine and ten. 16:52 Okay, back in step again. 17:00 Told you we'll get you warmed up this time, Jason. 17:07 Having fun again, Britney? Oh yeah, this is so much fun. 17:15 Okay, pick it up. 17:22 Good. Slow it down. 17:31 Okay, pick it up. 17:42 Slow it down. 17:49 Pick it up. 17:57 Slow it down. 18:02 Pick it up. 18:14 Slow it down. 18:17 Pick it up. 18:26 Okay, you two hit the deck. 18:27 Diamond pushups, 18:29 pop the knees. 18:31 Okay, down and up, down, up, 18:35 good and up and up and up, 18:41 good, up and up and up, up. 18:49 Ten more, excellent one, two, three, 18:55 four, five, six, seven, 19:01 eight, nine and ten, good. 19:05 Back on your feet. 19:06 Okay, let's go elbow to knee again. 19:19 Those at home, pull as much as you can. 19:22 Again if you have to rest, that's okay. 19:24 If you can't get to your knee that's fine too, 19:28 just keep working at it. 19:31 Opposite elbow, opposite knee. Good. 19:43 Britney, you're getting warm yet? 19:45 Yes I'm nice and warm. 19:46 Okay, all right, want to make sure. 19:50 Jason, we're doing okay? 19:51 It's getting hot. Getting hot. 19:58 Okay, jogging back at place again. 20:08 Good, speed it up. 20:21 Slow it down. 20:26 Speed it up. 20:37 Slow it down. 20:45 Okay, side to side. 20:52 Good, speed up. 21:02 Now we have to worry about co-ordination 21:03 along with all the rest of it. 21:09 To the front. 21:22 The rear. 21:29 Up and down. 21:40 Jog in place. 21:46 Speed it up. 21:55 Okay, lunges. 21:57 Hands on your hips. 21:59 Step out. Left leg. 22:02 Okay, go. 22:05 Twenty on each side. 22:07 It's two and three. 22:11 For those at home who can't go deep, 22:12 that's fine. You can just do it modified. 22:15 Four, five, 22:21 six, seven, 22:27 and eight, nine 22:34 ten, eleven, 22:40 twelve, thirteen 22:46 and fourteen and fifteen, 22:53 sixteen, seventeen, three more, 22:59 eighteen and nineteen, 23:02 last one and 20, good. 23:07 All right, let's go back to our original step. 23:12 We're going into the cool down phase now. 23:14 We started out with this step 23:15 as we started warming up in to it. 23:18 And now we're on the other end of it. 23:19 Praise the Lord. Halleluiah. All right. 23:34 Okay, keep doing. 23:43 We'll do about 25 more seconds. 23:54 And we're down to 10 seconds. 23:57 Nine, eight, seven, six, 24:02 five, four, three, two, one, stop. 24:07 Okay, put your hand on my shoulder. 24:09 Grab a hold of an ankle, stretch your quadricep. 24:13 Oh, it feels good, right? Oh, yes. 24:19 Hold it for five more seconds, 24:21 four, three, two, one, switch. 24:25 Put your other hand on my shoulder. 24:32 Ten more seconds, 24:33 one, two, three, four, five, 24:38 six, seven, eight, nine, ten, okay. 24:43 Let's put the leg out, on the heel, lean forward. 24:51 Hold that ten more seconds, 24:54 one, two, three, four, 24:57 five, six, seven, eight, 25:01 nine, ten, switch. 25:10 And ten more seconds, 25:11 one, two, three, four, 25:15 five, six, seven, eight, nine, ten. 25:20 Stretch the calf, 25:21 press the foot back to the floor. 25:24 Lean forward, 25:29 ten more seconds, 25:31 one, two, three, four, 25:34 five, six, seven, eight, 25:38 nine and ten, switch. 25:48 Ten more seconds, 25:49 one, two, three, four, 25:53 five, six, seven, eight, 25:57 nine and ten, good. 26:00 Arm up over the head 26:06 and ten more seconds there, 26:08 one, two, three, four, 26:12 five, six, seven, eight, 26:16 nine and ten, switch over and hold. 26:23 Ten more seconds, 26:25 one, two, three, four, 26:29 five, six, seven, eight, 26:33 nine and ten, okay. 26:36 Let's bring our arm across and pull. 26:45 And ten more seconds, 26:46 nine, eight, seven, six, 26:50 five, four, three, 26:53 two, one and switch. 26:58 Good, hold it and ten more seconds, 27:04 one, two, three, four, 27:08 five, six, seven, eight, 27:12 nine and ten. 27:14 Okay, I think we're done. Thanks a lot. 27:19 This has been another form of working out 27:21 that combines aerobic and anaerobic exercise. 27:24 As you can see we've got a very good workout. 27:26 I hope this is something you enjoy. 27:27 The bottom line is you want to find 27:28 something you gonna stick with. 27:30 Don't try to make exercise drudgery, 27:32 it should be very enjoyable. 27:34 God created our body so that we want to exercise 27:37 and then when we do our muscles will be stimulated, 27:39 stress will be reduced, 27:40 we reduce our risk of cardiovascular disease, 27:43 diabetics and so many other conditions 27:45 we just don't want. 27:46 But remember you do it for the right reason, 27:48 Philippians 4:13 says, "I can do all things 27:51 through Christ who strengthens me." 27:52 God bless you, happy exercising, 27:54 we'll see you next time. |
Revised 2014-12-17