Participants: Jason Maxwell, Andrew Hard, Dick Nunez
Series Code: BAS
Program Code: BAS000091
|
00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve 00:06 your health. Be sure to consult your 00:09 physician before beginning any exercise program. 00:12 If you have been watching Body and Spirit and been 00:17 afraid to jump in and get started, 00:18 today is the day for you. We are going to go over a 00:20 beginning exercise, stay tuned to Body and Spirit. 00:53 Hello, I am Dick Nunez, exercise physiologist 00:55 and principal of Medical Meadows 00:56 of Mountain State Leadership Academy in West Virginia. 00:58 Welcome to Body and Spirit. Today we are going to be 01:01 talking about beginning exercise. 01:03 So many people know they should be doing something 01:05 and I've talked to a lot of people that actually 01:07 sit there and watch Body and Spirit 01:09 and they think its enjoyable to watching people exercise, 01:11 but they're missing out one key component 01:14 they don't do it themselves, they are just sitting there 01:15 watching. Well, today's program is for you 01:18 this is going to be a basic beginning type exercise 01:20 program designed to help anybody get going and so 01:23 we are going to start right from the basic beginning. 01:26 We are ready to get started, helping me out today 01:28 will be Andrew and Jason, who are students 01:30 at the Mountain State Leadership Academy, thank you. 01:36 We pulled our chairs out here, because sitting in a chair 01:39 and exercising is more comfortable than 01:41 standing up. So let's make ourselves 01:43 comfortable fellows. And we are going to start 01:46 with real easy stuff here we are going to just 01:49 start, we are going to raise our arm up and 01:51 bring it down and then we are going to go the other side 01:54 and as we do this you might find that 01:59 your shoulders will start to burn a little bit 02:01 and you might have to put your arm down, 02:02 and that's fine and you can just rest them. 02:04 Pretty much everybody I know can at least do this 02:07 much and if you can only bring your arm 02:12 part way up that's okay, keep working 02:14 on it, till you can it up higher. 02:21 Okay, we are going to do 10 more each side, 02:26 there is 1, and 2, and 3, 4, and 5, and 6, 7, 02:54 and 8, and here's 9, one more time and 10. 03:07 Okay, we are going to put our hands 03:09 in a prayerful position here, 03:11 have your elbows up, push it against your palms 03:14 of your hands as much as you can 03:15 and we are going to push the arms up 03:17 and pull them back down. Just go go up 03:22 and down, simple as that its up and down, 03:27 The harder you push the more benefit you get 03:31 for those who watching the program, they are not 03:33 beginners and you want to work hard still 03:35 this is your chance, to push as hard as you can, 03:39 you'll still get a good training effect, 03:42 regardless of your what your strength level is, 03:44 if you basically just have your hands together, 03:47 just so they can go up and down 03:48 that's alright too. Let's go ten more times 03:50 there is 1 and 2 and 3, 4, 5, 6, 7, and 8, 04:17 two more 9, last one and ten bring it down here 04:25 and keep pushing your hands together, push them together, 04:29 just give it a steady push, a steady tension, 04:33 you should feel it in your chest, 04:34 and we're going to hold that for five more seconds, 04:38 4, 3, 2, 1. Relax, get a deep breath of air 04:45 and blow out, in and out and in and out, 04:59 I'm going to stretch, so forward a little bit, 05:02 laying back, stretch your arms, lay back, like you're taking 05:05 a nice big good morning yawn, hold it, hold it, hold it, 05:11 ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, now sit 05:21 forward, pull your shoulder blades apart, 05:25 like you're giving yourself a nice 05:26 big hug, ten more seconds 1 ,2, 3, 4, 5, 6, 7, 8, 9, 05:39 and 10, okay. Now we are going to bring 05:41 our arms up like this, and we're simply going 05:45 to reach up with an arm, and bring it back down, 05:48 now reach up to the other side, good and up and down 05:53 and up and down, for those at home if you want 05:58 to use weight, you can, if you more in an advanced stage, 06:01 for the basic beginner I would say just do 06:04 what we are doing. Good, okay we are going 06:14 to do 10 more each side, there's 1, and 2, and 3, and 4, 06:33 and 5, and 6, and 7, 8, two more times, 06:49 9, and 10, good. Now from the seated 06:58 position I want you to shrug your shoulders up, 07:00 and let them down, shrug up, hold it, 07:04 and down and up and down, up and down, up and down, 07:16 ten more up and down, up and down, up down, 07:24 here's 5, and 6, 7, 8, 9, one more time 07:37 10, hold that up there, hold it for five seconds 07:41 1, 2, 3, 4, 5, good. Now we are going to turn 07:48 our head to the side and turn the other way, 07:56 turn and turn, three more each way turn 08:03 turn, turn, turn, one more time, 08:13 turn and turn, good, deep breath through the nose 08:21 and out, in and out, one more time in and out. 08:35 Good, alright, we are going to do some arm work. 08:38 Lean forward, let your arm hang down, 08:42 for those at home you might just, 08:44 if you're just beginning, just pull your arm up, 08:46 if you want to use resistance, that's okay too. 08:49 It's a very simple motion, you're just flexing your elbow, 08:54 and we are going to try and do 15 of them, 08:57 7, 8, 9, 10, 11, 12, 13, 14, 15, good, other side 09:17 up, here's 1, and 2, and 3, 4, 5, 6, 7, 8, 9, 10, 11, 09:40 12, 13, 14, 15, good, relax, shake your arms out, 09:50 inhale and out, in and out one more time in and out. 10:03 Just bring your hands in front of the ear and you go 10:05 up lay back and come back over to the front 10:09 and back and over and up and back up and back, 10:21 up and down, up and down, up and down, up and down, 10:37 ten more, up and down, there is one, up and down, 10:45 there is 2, 3, 4, 5, and 6, 7, 8, two more 11:08 9, last one, big breath as you come in, 11:12 hold it back there and over, good. 11:18 Get one up over the head, grab your elbow 11:21 and pull, pull, pull, pull, ten more seconds, 11:27 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, switch and pull, 11:41 ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 11:57 Okay, shake your arms out, okay, lets go in through the 12:02 nose and out, in and out, in and out, okay, good. 12:16 Now we are going to put our elbow back into our leg, 12:20 we're going to do the tricep this time, 12:22 give yourself a little bit of resistance, as you're pushed 12:25 down, going to try and do 20 of them, 12:28 here's 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 12:52 16, 17, 18, 19, and 20, switch sides, press and press 13:06 and press, there's 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 13:28 five more and 1, 2, 3, 4, 5, good. 13:40 Shake them now, let's get some breaths, 13:43 in and out, in out, in out, one more time 13:54 in and out, okay. We'll work on, what we're gonna do 14:00 is a simple exercise, we're just going to bring one leg 14:02 over, cross it, put it down, go the other side, 14:07 cross down, cross down, cross down, and cross, good 14:17 let's keep going, ten more each way, 14:30 there is 1, 3, you look like a bunch of guys who can't find 14:44 a comfortable position, 4, there is 5, and 6, 14:54 and 7, 8, 9, and 10, good. Push your hands 15:14 on the outside of your legs 15:16 push your legs out, bring them back in 15:18 and out and in and out and in, we'll do 20 15:25 there's 5, 6, 7, 8, 9,10, ten more, 1, 2, 3, 4, 5, 15:45 6, 7, 8, 9, 10, hand on the inside 15:56 squeeze your legs together, squeeze, having your hands 16:01 in here, that's a little bit of resistance, 16:03 4, 5, 6, 7, 8, 9, 10 more 1, 2, 3, 4, 5, 6, 7, 8, 16:29 two more, 9, and 10, good. 16:34 Relax, let's get a few breaths, in and out, in and out, 16:44 in and out, one more time, in and out. 16:53 Fold your hands on your abdomen, 16:56 get it crunch forward and lay back, crunch forward, 17:01 blow out as you come forward, 17:03 trying to squeeze the abdomen, 17:05 and down, and down, good, down and down, as you're 17:29 doing this, you're just trying to shorten it, your 17:30 abdominal wall, we don't need it to try and come 17:34 way forward, your abdominal wall only has a four inch 17:37 range of motion, when you come forward 17:41 you should be trying to push it low back into the chair 17:43 and as you came back up, push your upper back 17:46 into the chair. It's a fairly simple exercise, 17:50 but if you concentrate on what you're doing, 17:52 it's still very effective, we're gonna do about ten more 18:00 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, let's turn 18:24 to the side and just use the chair 18:26 as some what of a help, so that you turn 18:28 and hold you stretch, so if you're turning and 18:32 looking behind you, hold it, hold it, ten more seconds, 18:40 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, switch, you should feel 18:55 this just as a steady pole, hold it, ten more seconds, 19:02 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 19:14 Now we're going to put a leg out what we are going to do 19:20 is simply take our leg from this position and go up 19:23 and down, up and down, put your hand 19:28 on your thigh so you feel the muscles 19:31 that are supposed to be working, 19:34 as you're doing this, you can stop 19:36 any time, we are going to put a few reputations 19:39 in under our belt, so we can make this a little bit 19:42 of a diversified work out for those at home, who 19:44 haven't been working on a regular basis, we want them to 19:46 still get some type of work out effect here. 19:52 Good, now we're going to do 20 more keep your control, 19:59 2, 3, 4, 5, 6, 7, 8, 9, ten more, 1, 2, 3, 4, 5, 20:20 6, 7, 8, 9, 10, other side, okay, feel your thigh 20:30 up and up and up, up, up up, up, up, good, up, and up, 20:47 contract the thigh each time, 14, 15, 16, 17, 18, 19, 20:56 20, half way there 1, 2, 3, 4, 5, 6, 7, 8, 9, ten more 21:10 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 21:25 Now put your leg out, dig the heel into 21:29 the carpet, hold back, put your hands on the back 21:32 of your leg this time. So you feel the muscles in 21:34 the back of your leg working and holding that for 10 seconds, 21:37 5, 4, 3, 2, 1, move about 6 to 8 inches and pull, 21:51 pull, pull 4, 3, 2, 1, foot flat down, pull, 21:59 10 seconds 3, 4, 5, 6, 7,8, 9, 10, back out again, 22:12 starting position pull, pull, 5, 6, 7, 8, 9, 10, move 22:23 about 6 to 8 inches, pull 3, 4, 5, 6, 7, 8, 9, 10, 22:34 foot flat down, pull, pulling 10 seconds, 22:42 4, 5, 6, 7, 8, 9, 10, other side, leg out 22:59 5, 6, 7, 8, 9, 10, move 6 to 8 inches, again pull, 23:07 2, 3, 4, 5, 6, 7, 8, 9, 10, flat down, pull 23:18 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, stretch back out again, 23:31 pull, 3, 4, 5, 6, 7, 8, 9, 10, move it in, pull 23:43 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, put down 23:54 pull, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, right grab a hold 24:06 of your knee and pull towards your chest, 24:16 hold 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 24:29 10, okay pull your leg up, 10 more seconds, 24:39 7, 6, 5, 4, 3, 2, 1, okay switch, put your knee up, 24:51 10 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 get a hold 25:06 of the ankle, bend it up to you there you go 25:11 and 10 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good 25:25 now sit forward, have your feet behind you, press up 25:30 on the toes and back down, up on the toes, back down, 25:35 good. Way up high, down, high, down, 25:45 again a very simple exercise, 25:46 way up down, keep it going and we are going to do 26:05 20 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 10 more 26:21 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 26:35 Alright fellows, we're all done, thanks a lot. 26:42 Exercise is not a spectator sport, instead of you 26:44 sitting on the sidelines and watching, it's 26:46 very important to get involved 26:48 and get started into something, 26:49 too often I've heard people just say, 26:52 I enjoy watching your show and I'll say well, 26:54 how do you enjoy the exercise? 26:55 Oh! I don't do it, I just watch it. 26:58 Well, that's not the way you're gonna get the benefit. 27:00 Exercise is not a osmosis effect. 27:02 Start something, it doesn't have to be 27:04 intense, simply do it to your own comfort, 27:07 take your time, tonight try not let anybody else 27:10 push you or tell you how hard you should 27:13 or should not work. Nobody knows your own 27:15 body like you, but then again 27:17 don't baby yourself, make sure you push yourself 27:20 a little bit to try and progress and 27:22 get good results. Often times people think 27:26 well, I don't need the exercise, well that's not true 27:28 because God designed us to exercise, 27:31 if we don't take care of ourselves, our body will waste 27:35 away and we are not being good stewards of what 27:36 God gave us. God said that our body is a Temple 27:39 of Holy Spirit, and we're not our own, but we belong 27:42 with Christ, study your Bible and you will find that God 27:45 says we're to take care of ourselves, 27:47 not to be lazy and slothful, but remember do it 27:50 for the right reasons. I can do all things 27:52 through Christ, who strengthens me. 27:54 God bless you, we'll see you next time. |
Revised 2014-12-17