Body and Spirit

Cross-training 2

Three Angels Broadcasting Network

Program transcript

Participants: Jason Maxwell, Dick Nunez, Brittany Nunez

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Series Code: BAS

Program Code: BAS000086


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.


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Revised 2014-12-17