Participants: Dick Nunez (Host), Alex Hinez, Jonathan Hopkins
Series Code: BAS
Program Code: BAS000119
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your 00:06 health. Be sure to consult your physician before 00:10 beginning any exercise program. One of the areas 00:15 that's most neglected in exercise program is the 00:17 lower body. Today, we're gonna focus on how to 00:19 work your lower body and give you some 00:21 variety of exercise you can do and find out why 00:24 this is such an important area. Stay tuned with 00:26 Body and Spirit. 00:52 Hello, I am Dick Nunez, Wellness Director of the 00:55 Black Hills Health and Education center. 00:57 Welcome to Body and Spirit. I spent years working out 01:01 in gyms and being in body building and so 01:03 forth and often times I would see people with 01:05 wonderful upper bodies, but when they take their 01:07 sweat pants off something was seriously neglected, 01:10 their legs. And when your legs are strong you feel 01:13 really good, because you can move around well 01:15 and get up out of chairs, you can standup 01:17 whenever you need too. You can run, you can 01:18 jump, so many things that we take for granted when 01:21 we're young. But as we get older, those legs start 01:24 to go. In fact this is one of the first things to go. As 01:27 we get older, we find our running ability and our 01:30 jumping ability drastically reduced, but we can 01:34 fight times by getting into a good 01:35 exercise program. So, today we're gonna focus 01:37 on legs. Helping me out today will be Jonathan 01:40 Hopkins, who is a fitness trainer at the Black Hills 01:43 Health and Education Center and Alex Hynes, 01:46 who is a physical therapist from Wanachi, 01:49 Washington, out there in apple country. So, we're 01:52 gonna start by warming up our legs, we're gonna 01:54 do some hip thrusts to start out with and the way 01:57 we're gonna do this, is we get in our semi squat 01:59 position and we're gonna start down and we're 02:02 gonna come up, then through and down and up 02:06 and through and up and through and up, okay 02:13 fellows keep going. Good. Want to do twenty 02:16 on each side, focusing on extending all the way 02:20 through and reaching up as we go. Very good, 02:23 very good, if you have problems with your range 02:28 of motion at home, then you can vary this a little 02:30 bit and not go quite as deep in your squat. Okay. 02:33 Where we are at Jonathan? Okay. And here is 13 and 02:39 14 and 15, good. For golfers this is going to be 02:45 an excellent exercise to do, they start to get a lot 02:48 of problems with one side or another because it's so 02:50 dominant. Okay and one more time, okay let's go 02:56 the other way. Then we start out the right side and 02:58 up; in my years of track and field this is a motion 03:07 that we focus in on as far as having good extension, 03:10 whenever you do an athletic event. Good, keep 03:13 it up, reach way up with it. Make sure you get a 03:21 good breath exchange; don't hold your breath 03:23 along while you're doing it. Whenever you're a 03:28 golfer, it's really important to do both sides 03:30 of your body, 'cause if you're swinging in one 03:31 direction all the time, also you find one side starts to 03:34 hurt there is a reason why? You take some 03:36 swings the other direction; you find yourself doing 03:39 a lot better. Where we at Jonathan? Twenty, okay 03:43 good, okay. Now, what we're gonna do is, we're 03:47 going to do some lunges. And the way we do that is 03:49 whenever we step out we're gonna make sure 03:52 that our knee does not go past our feet, okay. So, 03:55 when we go down, we're gonna come down into it 03:57 and make sure that knee stays over the foot. Okay, 04:00 then we're gonna comeback and we're gonna step out 04:02 to the other side. Okay, go ahead, good and out. 04:08 Try to keep the chest up as we're doing this. We're 04:12 gonna try and do twenty on each side. Now, for 04:13 gonna try and do twenty on each side. Now, for 04:14 those at home, lunges can be a difficult exercise, so 04:18 you might wanna do a modified lunge and the 04:21 way you do that is just go part way down. So, you're 04:25 not going all the way down, you're just going 04:27 the little bit, good. Alright, we're looking 04:36 good, keep going. You guys keep doing the fold 04:38 and I'll keep doing the modified one that will 04:40 workout real well. Try to keep your chest up, there 04:47 is a little bony protuberances called the Xiphoid 04:49 process, the basis sternum. Keep that up as much as 04:51 process, the basis sternum. Keep that up as much as 04:52 possible and you'll be in a proper position to 04:54 do virtually every exercise out there, good. Now, 05:03 this exercise has a great soreness potential, so 05:07 if you do this for the first time and you find 05:10 yourself getting a little sore the worst thing 05:13 you can do is just lay around and do nothing 05:14 'cause the sores will just keep growing and get 05:18 worse, what you wanna do is get back out there 05:20 and exercise. Do a modified version of what 05:23 it is that made do you sore. Lot of people think 05:26 that soreness is caused by lactic acid, but it's 05:29 actually a disruption of tissue around the 05:32 connection, the origin incursion of the muscles 05:35 which causes a mitro- trauma; okay you're done 05:39 there. Good, alright. Looked easy, they're 05:42 breathing a little bit harder; you might be 05:43 doing that at home as well. So, let's take a 05:45 moment to take a few breaths in through the 05:48 nose, out through the mouth, in through the 05:55 nose, out through the mouth, in through the 05:56 nose and out through the mouth, good. Okay, let's 05:59 go do the next exercise. We're gonna go and do 06:01 some squats and the way we're gonna do this is 06:03 we're gonna cross the arms and we're going to 06:06 push the hips back and just like with the lunges 06:09 we want to make sure the knees don't go over the 06:12 feet. We wanna make sure they stay over the 06:13 feet at all times and we're gonna start by pushing 06:16 the hips back and then coming up and down and 06:21 up. Now, this is a difficult exercise as well and if 06:25 you need to modify it by not going quite so deep 06:28 you can, but even when you go a shorter distance 06:31 down you want to make sure that you're pushing 06:34 your hips back, very important, push your hips 06:39 back. Keep going and down and down and 06:58 down, good. Okay, let's modify a little bit as we 07:07 go down let's hold it there and backup and down and 07:14 hold and backup and down and hold and 07:22 backup and down and hold. Now, we're gonna 07:27 try and hold that for 25 more seconds. There's 07:36 twenty; you might feel your legs burning a little 07:38 bit right now if you do, if it's too much. You can 07:42 stop and rest, you stand up and the immediately I 07:46 will go away and down to 9, 8, 7, 6, 5, 4, 3, 2, 1, 07:55 good. You guys have done so well, you can 07:58 deserve to lie down for a moment, so go and lay on 08:01 your side and what I want you to do is reach back 08:05 and get a hold of your ankle and stretch your 08:07 quadriceps. Okay, good, both these fellows are 08:13 nice and flexible, which makes it handy for them. 08:15 Well, for some of you at home, you might not be 08:18 quite so flexible, and if that's the case you might 08:21 have to just get a hold of the back your pant leg, 08:23 like Jonathan is doing there showing you what it 08:26 would be like. Okay, now we're gonna hold each 08:29 stretch for about 15 seconds. Alright, let's go 08:36 the other direction now, whenever we workout it's 08:45 important to know we stimulate our muscles 08:47 strength wise, but then we also want to focus on 08:50 making sure we get flexibility. Physical 08:57 fitness is composed of strength, flexibility and 08:58 endurance and on the program here on Body 09:00 and Spirit we're focusing on the strength and the 09:02 flexibility and hopefully at home, you're doing 09:04 some type of endurance exercise, like walking or 09:07 jogging or cycling or swimming, all those are 09:10 very good exercises. Okay, go and lay on your 09:12 back, okay, we're gonna do some hamstring 09:15 stretches now and what we're gonna start with is 09:18 bringing your knee up and grabbing behind your 09:21 knee, go underneath. What we find out to be a 09:26 little bit more helpful on the knee, to do it that 09:28 way. Okay, you're gonna pull it back towards your 09:30 chest. Now you don't want to stretch to the 09:32 point where you're feeling it really hurting you. You 09:34 want to feel a good steady stretch in the hamstring 09:37 area and then holding that contraction. Okay, now 09:40 what we're gonna do is, we're gonna straighten the 09:42 leg out. So, you're feeling yourself having to bring 09:45 your hands back forward a little more and try and 09:48 bring the leg to a straight position and this will 09:50 accentuate the stretch on your hamstring area. 09:53 Okay, let's hold that for about five more seconds. 09:58 Make sure you breathe steadily while you this in 10:01 through the nose, out through the mouth and as 10:03 you breathe you'll find it will help you relax. Okay, 10:05 put the leg down and let's go the other one now. 10:07 We're pulling back to the chest we're doing the first 10:12 aspect of this again. Nice steady pull, alright, we're 10:22 gonna do about 5 more seconds there and then 10:24 we're gonna straighten up again. Alright straighten 10:28 the leg up, if you've somebody to help you at 10:35 home, having them help you do this stretch is very 10:38 beneficial as well and we often times do a training 10:42 partner routine in Body and Spirit and that way 10:45 we can teach you how to do that. But this works 10:47 very well also, just giving yourself a good stretch, 10:50 pulling it back; let's go for 5 more seconds, okay 10:56 and relax. Now, what we're gonna do is, you're gonna 10:59 bring one leg up and across to stretch the back area 11:04 and also the hip area. That's a very comfortable 11:07 stretch, it allows people to have good flexibility 11:11 in the hip area and in the back, 11:15 both these fellows are really flexible, 11:18 so don't feel bad at home, if you can't bring your leg 11:20 quite that far over, just do as much as you can 11:25 right now. Remember this shouldn't feel like 11:27 you're trying to get into some contortion movement, 11:30 it should feel comfortable. Okay, we're gonna go for 11:33 5 more seconds, okay and relax. 11:38 Let's go the other side, whenever someone gets into 11:48 a workout program, legs are often times are neglected, 11:52 because of the fact that they're hard. Whenever you 11:55 train legs, we've to work really hard and also its not 11:59 quite the showy muscles especially for men who get 12:02 into a exercise program, and they wanna make sure their 12:04 chest and their arms look really good. They are not 12:06 quite as interested in your legs, where the ladies are 12:09 even more focused in on getting the legs trained 12:11 well. Okay, that's good, now what we're gonna do is 12:14 we're gonna roll over on our abdomen and we're gonna 12:18 stretch the back by pushing up on the elbows at first, 12:22 okay. Could you feel this stretch there, 12:27 because what we're gonna do is we're gonna give you 12:28 some upper body exercise and we're gonna into some 12:31 pushups. Okay, that's good, okay push up position. 12:40 Now, when we do pushups, you can modify this at home 12:43 by doing them against the wall or you can do, 12:48 often times referred to as women's pushups. 12:50 I don't call on that, because there is a lot of men 12:52 that can't do women pushups and there is a lot of women 12:55 who can do lot's of, what we called men's pushups. 12:57 But women's pushups are done typically from the 13:00 modified position and they go of course I'm using that 13:03 term loosely. Jonathan go ahead and do one off your 13:05 knees. So lot of times for men that come into our 13:10 program, they even have trouble doing this exercise. 13:13 So again I tend not to call them women's pushups, 13:15 because that makes the men feel bad, okay Jonathan 13:17 go ahead and stop. But when we look at pushups 13:20 we've had people, there is the women, who just came to 13:23 wellness program. Who's 86 years old and she a able to 13:26 get down and do some of these modified pushups 13:28 on the floor and the other wellness guests were 13:30 amazed, as she goes well, I've been watching Body 13:32 and Spirit and I start doing these pushups against the 13:35 wall and now I can do the pushups off my knees 13:38 on the floor without any problem. And she is 86, 13:40 so a lot of times people use an excuse, 13:42 well I'm too old. Well, she didn't think she was and 13:46 what did she get of it. You got the ability, you do a 13:48 lot more, okay so now I've talked enough, you got to 13:51 listen up. So, now we're gonna do pushups, 13:53 we're gonna try and do 20 good ones. Okay, ready up, 13:56 okay and down and when we do the pushups you want the 13:59 back nice and flat. We're gonna inhale as we go down, 14:03 we're gonna exhale as we go up. We're gonna try and do 14:06 20 of them, both these fellows are very accomplished 14:09 at them, looks like they can go all day, 14:11 but we won't do that today. Okay, I think that's 9 14:20 and 10, you're looking good, 11 and 12 and sometimes 14:25 while you're doing this, you might find that you start 14:28 out this way and then you've to drop to your knees 14:30 in order to finish up and that's okay too and you'll 14:33 find pretty soon you be to go much further this way 14:36 doing it the regular way and won't have to go to your 14:39 knees quite to so soon, good, focus on keeping the 14:42 back straight, good. Okay, that's 20 of them good. 14:46 Alright come on up, now we want to stretch that area 14:51 and the way we're gonna do that is we put the hands 14:52 behind the head and we're gonna push our elbows way 14:55 back, push back and bring it across and up and back, 15:10 push it back. Like we've one of our doctors. Dr. Bouwer, 15:13 who back in January could only do 3 pushups and just 15:17 not too long ago Jonathan, what did he do like 55 15:19 of them and he's 71 years old and never exercised 15:23 before. Okay, now bring it across and pull the shoulder 15:29 blades apart. Okay, relax. Boy, you find these pushups 15:39 are a lot like squats and leg exercise, people don't do 15:41 them because they are hard and we tend not to wanna do 15:44 anything that's hard, it makes this work. 15:45 But that's really a good exercise, now what we're 15:47 gonna do is we're gonna step out with our left foot 15:50 and we're gonna reach out with a right hand then we're 15:52 gonna grab it with our left and we're gonna use it as 15:56 resistance as we pull back and reach way out. 16:01 Okay, we're going to try and do 20 on each side 16:02 there Jonathan, now what you're trying to do on this 16:05 exercise is you're trying to pull the shoulder blade 16:07 back as much as possible. The scapula area has a very 16:11 diverse network of muscles and there are 16 different 16:14 muscles attached on each side of the scapula 16:17 and they have such a wide range of motions, it's very 16:21 important to keep that area going. Not only that 16:23 but it'll help your upper body posture, in general 16:26 people's posture in our society is very, very poor 16:29 and I know Alex being a physical therapist, 16:31 you must see a lot of that, poor posture leading to all 16:34 sorts of problems. And you know a lot of those problems 16:37 could be eliminated, if people would just get their 16:38 posture better. Okay, we're at 18, we're at 19 16:42 and 1 more time and 20, good job. Okay, 16:45 now lets step out the other way, now we're gonna reach 16:48 the left arm out, grab it and pull back and reach out 16:53 and pull and reach and pull and reach and pull 16:59 and reach, good, good. Guys, you're looking good, 17:03 for a song we'd be getting some progress there, good. 17:09 In fact I've seen inspired writing before fellows. 17:11 It says that all our ministers should be chopping 17:14 two hours of wood a day. Not only would it keep 17:18 the saints warm, but also make sure that nobody gets 17:21 a conference front on them a lot of times we call what, 17:23 we get a little bit heavier over the course of time. 17:25 So, if we chop a lot of wood each day 17:27 that's not gonna happen. Because, we're going to be 17:28 burning those calories and getting a lot of good 17:30 exercise in there, 19 and 20, good. Now, 17:35 let's stretch that area, the way we're gonna do 17:37 that is we're gonna reach over our head, 17:46 grab a hold of our elbow and pull, very good now 17:47 this also can be a difficult for people from time to 17:49 time as they go do this stretch they wonder 17:52 why I can't make it look like Jonathan do this or 17:54 Alex does, just do the best you can and you'll find 17:57 yourself getting more flexible. Okay, let's switch 17:59 the other side, in fact Jonathan leads out in our 18:03 stretching out at the Black Hills all the time 18:05 and I know Jonathan we always find that they got 18:07 more flexible in the course of time don't they. 18:09 You know the first day, they can't do very well 18:11 and then over the course of time they go. 18:12 Oh! I can't get a hold of my ankle now or I can a hold 18:14 of my elbow. So, flexibility is something that grows 18:18 as we keep going. Okay, let's go ahead and stop. 18:23 Okay we're gonna do some raising motions now, 18:25 we're gonna raise our arms out to the side. 18:27 We're gonna bring to the front, we're gonna go as 18:30 back as far as we can. We're gonna drop them down just 18:32 a little bit. When we come up bring it together, 18:36 way back, down a little bit and up, bring it forward, 18:41 way back, down a little bit then up, forward and back 18:47 and down, up and across and back and down and up, 18:54 bring it across, move back, way back, down. 18:57 Hold it there now. Let's hold it there for a moment, 19:01 okay and across and back, way back and down and up 19:06 and across, way back and down and up. 19:12 Bring it across, way back, okay and down and up, 19:18 now let's make a few circles here. 19:24 You should start to feel a little bit of burning 19:25 sensation in your shoulders, if you do that's 19:28 what's called lactic acid. The nice thing about the 19:31 lactic acid is once we put our arms down. 19:33 That's gonna go away, okay now let's go the 19:37 other direction. In fact the body is so incredible 19:41 that the lactic acid will actually go back through 19:44 our liver and become what's called glucose again, 19:47 which is the main fuel source for our body. 19:49 Alright, we should feel our shoulders now, 19:51 so we're gonna hold it out there nice and straight 19:53 and when we do that, we want to keep the palms down. 19:55 If you do with the palms up, it makes it easier. 19:58 We don't want do that, but we're gonna try and hold 20:00 that for 30 seconds and I've already been talking 20:02 for five, so, we already got a little bit of it done 20:05 and there's 10. You feel the shoulder is burning, 20:08 but when we put the arms down. It's gonna feel better 20:11 and somebody say well that's like hitting yourself 20:12 in the head with a hammer, when you're done, 20:14 it feels nice, no it doesn't, it still hurts. 20:16 In fact it might hurt the next day still if you hit 20:18 yourself in the head with a hammer. So, I don't suggest 20:20 you try that at home. But this on the other hand 20:22 is gonna feel better in two more seconds ready, 20:25 both the arms and automatically you feel 20:27 that lactic acid go away and okay. It feels good 20:30 doesn't it? Oh! Yes, okay. So, we're gonna shrug the 20:34 shoulders now, gonna bring them up and around. 20:44 And now lets go the other way, up and around, good. 20:50 Feel that up in the neck area. 20:59 Alright, now we want to stretch that area 21:00 and the way we're gonna do that is we're gonna bring 21:01 our arm across the body and pull, hold it steady 21:15 and hold it for 10 more seconds. There is 5, 4, 3, 21:23 2, 1 and now switch and bring it across. 21:32 You don't wanna really reap on our arms; 21:34 just make it nice and steady. Make sure you 21:37 keep breathing while you do this. Don't hold your 21:39 breathe, we wanna to create the intrathoracic 21:41 or cranial pressure, just keep it steady. 21:48 And now there is 5 more seconds 4, 3, 2, 1, 21:53 okay shake them out. Now, we're gonna work our arms 21:57 and the way we're gonna do this. You might think we did 22:00 enough of that during the pushups, but no we're not 22:01 quite done yet. I found back in my body building days, 22:04 by just by flexing muscles hard. 22:06 We can make them tired and so what we're gonna do 22:09 is we're gonna do body building exercise, 22:10 in a second we're gonna put our arms out, 22:12 we're gonna squeeze down. Like we're flexing our muscles 22:15 then we're gonna reach out then we're gonna squeeze 22:17 down and out and squeeze down and out and squeeze 22:23 down and out and squeeze down and out and squeeze 22:28 down and out and squeeze and out and squeeze and out 22:35 and squeeze and out and squeeze and out and squeeze 22:42 and out and squeeze it down and out and squeeze it down 22:47 and out. We're gonna do 10 more, there is 1 22:50 keep the elbows up 2, 3, 4, 5, good lets it down 6 23:04 and 7 and 8, 2 more 9 and then hold that last one, 23:12 hold that last one tight, good, alright. Shake the 23:18 arms out, let them relax. Okay, now we're gonna do is, 23:22 we're gonna do another pushup exercise. 23:24 So, this time we're gonna do it modified, we're gonna 23:26 actually use the knees this time. Since we work so hard 23:29 earlier in this show on the regular pushups. 23:31 So down back on pushup position, you can use the 23:35 wall again if you need to. Now, we're gonna make a 23:37 diamond affect with our hand, okay and let's straighten 23:42 the back so. Okay off the knees, okay we're gonna down 23:45 and up. Okay this is very good triceps exercise good. 23:50 Let's try and do 10 of them, there is 2, this is a much 23:54 harder pushup and it's gonna be a challenge for anybody 23:58 to do at home. And these fellows are in good shape, 24:00 they're doing them off their knees and you can still 24:02 see some vibration is happening in the muscles, 24:05 which tells you these aren't easy. Good and let's go 24:12 2 more and 1 more. Excellent, 24:17 okay, let's roll over on your backs. Now, we're gonna 24:23 do some abdominal work, the way we're gonna do that 24:26 is keep the knees bent, we're gonna put our hands 24:28 behind our neck, which is very important. 24:31 Because lot of times people rip under head 24:34 and create a lot of neck pain. So, instead of doing 24:36 that, we're gonna have our hands behind our neck 24:38 and when we come up. We're actually going to 24:39 be bringing our chin up and whenever you do abdominal 24:42 exercise. It's important to blow out, before you 24:45 come up. So, you can actually think about 24:47 drawing the abdominal wall in. Lot of people walk 24:50 around with their abdominal walls out already, 24:54 we don't want that. We want to have it drawn in 24:55 and we can encourage that by exhaling as we start to 24:57 come up. So, what we're gonna do is, we're gonna 24:59 exhale as we come up, okay go ahead blow out, good, 25:02 try and lift your chin up as you come up. There you go, 25:06 come on up, let's get together down. Now up 25:10 and down and up and down and up and down and up 25:18 and hold. Okay, try and get chin up over there Jonathan, 25:21 there you go and down and up, chin up try. 25:24 Yeah, that's excellent down and up, looks like Alex 25:29 you've done this before and down and up and down and up. 25:36 Good now we're gonna modify this by crossing our ankles, 25:39 bring our knees up. Okay, now come up and down 25:44 and up and down and up and down and up and down and up 25:53 and down and up and down, 3 more, up, down, up, down, 26:02 up and down. Now, we're gonna put our legs 26:06 straight up, good, good, good. Okay up and down, 26:12 up and down, up and down and up and hold and down 26:19 and up and down. We're gonna go 5 more up and down, 26:26 up and down, up and down, 2 more, up, down, up and down. 26:35 Good, come on back up to the feet. 26:40 We're gonna finish off with a little trunk rotation, 26:42 we're just gonna turn our hips and turn and turn 26:53 and turn and turn and turn and turn and turn, 27:06 1 more each way turn and turn, good. Alright fellows. 27:12 Thanks a lot, we're all done. 27:16 Whenever you're working out don't neglect a particular 27:19 part of your body, work the whole thing. 27:20 Every muscle is important, that's how God made us. 27:23 If we start to having balance in muscles 27:25 and then you're gonna start having structural pain. 27:27 One of the things we always wanna focus in on is 27:29 getting those legs strong, 27:30 when you've nice strong legs. 27:32 It's actually gonna make you feel younger, 27:33 because you'll be able to get around and do the things 27:35 you wanna do. It's just so sad to see people in 27:37 wheelchairs or having to use walkers when they don't 27:40 need to, they just get in working out and remember 27:43 we wanna always workout for the right reasons. 27:44 Not for our own self, but we wanna do everything 27:47 we can to glorify God with our body. 27:49 Remember Philippians 4:13 says, I can do all things 27:52 through Christ, which strengthens me, God bless. |
Revised 2014-12-17