Participants: Dick Nunez (Host), Brittany Nunez, Jonathon Hopkins
Series Code: BAS
Program Code: BAS000132
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00:01 The following program is designed to
00:03 demonstrate simple workouts that you can 00:05 use to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 Obesity is a problem that seems to plague 00:16 our society. In fact it's actually getting worse, 00:18 but there is good news. There is 00:20 something we can do about it, 00:21 find out what next on Body & Spirit. 00:50 Hello I'm Dick Nunez, Wellness Director of 00:51 the Black Hills Health and Education Centre. 00:53 Welcome to Body & Spirit. 00:55 Obesity is a topic that is covered a 00:57 lot these days. It's on the news, 00:59 it's in magazines. Everybody is 01:02 talking about it. Our nation seems to 01:04 getting fatter and fatter. 01:05 And nobody really knows or seems 01:06 to know why? We tried all the diets 01:09 and gone all the exercise routines, 01:11 but still obesity is rampant. 01:14 More and more people are using athletic clubs 01:16 and that isn't helping. So, what is the cause of it, 01:19 and what can we do to reverse it. 01:20 And the promise is even our children are 01:22 getting into the act. Now almost 30% of 01:25 our kids are starting to become overweight 01:27 and that going on with our adults where 01:31 almost half of them are now obese, 01:32 what we gonna do? So, its time 01:35 to look at some heart issues and get started 01:37 some exercise and we talk about obesity 01:40 during this program. Helping me out 01:42 today will be Jonathan Hopkins, 01:43 who is a fitness trainer from the Black Hills 01:45 Health and Education Center 01:47 and my daughter Brittany Nunez who is 01:49 also from Black Hills Health and Education Center 01:51 and let's go ahead and get started some 01:53 exercise because that's only a good way 01:54 to help get combat obesity. 01:57 So, let's get these arms moving up and around 01:59 and try and get us loosened up. 02:08 Okay and let's go the other way. 02:16 Of course one thing we are dealing with today is, 02:18 both Brittany and Jonathan, either one of them 02:20 are obese so, but then again people may don't want 02:25 obese people on the program. 02:28 Alright, because another question will be 02:30 who can people on the program are obese, 02:32 well can't win. Okay, let's get down 02:35 in push up position. Now for people who are 02:37 overweight this might be difficult, 02:38 but I'm gonna have Jonathan 02:40 do regular pushups and we've 02:42 Brittany do the modified ones and people gonna 02:44 actually just use a wall to pushups as well. 02:47 So, let's go ahead and try doing 20 of them. 02:49 So, we gonna down and up under control 02:51 not too fast. The thing about pushups 02:54 source is a great exercise overall to simulate 02:57 the body and to simulate metabolic action. 03:00 That's what we gonna try and to do. 03:01 We are trying to do 03:02 exercises of simulate metabolism. 03:04 Good, where we are at Jonathan 13, 14, 03:12 Okay and 15, 16, 17, 18, 19, 20 good job. 03:22 Okay, let's come up on the feet. 03:24 Let stretch that area by putting your hands 03:27 behind our back and kneeling back 03:29 and stretch your chest, okay now 03:34 lets bring it across, pull your shoulder blades 03:36 apart, and let's bring the back behind 03:43 the back again, chest up, and bring it across, 03:50 both your shoulder blades apart. 03:56 Alright good. Alright, Jonathan you get the 04:01 towels for me please. We are gonna do 04:06 some exercises from a lying position today. 04:08 I want you to lie down on your back 04:10 with your head up that way, want you to take 04:15 your towels and pull them apart 04:18 and we gonna back behind the head and pull it over, 04:22 I want you do 30, of that particular moment. 04:27 We find that as we do this, 04:29 you should start to feel in your upper back area. 04:31 Keep your arms straight as possible 04:34 and keep trying to pull that towel unto. 04:38 Okay, one of the key components of 04:46 getting rid of excess body fat 04:48 is to keep exercising because exercise burns 04:52 fat two capacities of exercise aerobic exercise, 04:55 which actually burns fat while you are doing it 04:57 and an anaerobic exercise which is mainly 05:00 a sugar burner which should be burning fat 05:02 while you in the rest phase, 05:04 how many we got there? 05:05 Eighteen. Okay now 12 more, 05:08 and 2, and 3, good, 4, 5, 6, keep pulling 05:21 7, keep the arm straight, 8, and 9, 05:26 three more times 1, and 2, and 3 very good. 05:34 Okay while you are in this position 05:36 I like to do some triceps work. 05:38 We gonna do this by holding a towel 05:40 and pushing one arm up, okay there you go, 05:44 bringing it off to the side there, Brittany. 05:47 Good keep push up, good, 05:50 and lets try 30 of those. 05:55 Okay good, I think one of main reasons 06:03 while we battle obesity is a culture 06:05 is we are gaining more and more sedentary 06:07 watching television, playing on computers, 06:09 and so forth and physical education, 06:12 which used to be mandatory back when I 06:13 was in school, now its simply an option 06:16 and lot of kids don't take physical education, 06:19 so as a result our kids are getting 06:20 heavier and heavier and heavy youth 06:22 are gonna lead to heavier adults and then of course 06:25 there is fast foods. Most popular restaurants 06:28 of today are quick stops and I have a 06:32 saying fast and slow out, people eat that 06:34 fast food, but takes a long time to get 06:36 through your system. How many we got? 06:38 Twenty eight, 29 okay good. 06:42 Switch around to the other side, 06:44 okay and 30 from that side. 06:52 So, unfortunately all these fast foods 06:54 or refined foods and when you eat them, 06:57 it tends to stimulate production of fat. 07:02 And that became a vicious circle fat; 07:04 beget fat if you will and more fat you get 07:08 and the more it wants to keep accumulating. 07:10 You know, when they used to start the exercise 07:11 then the body is gonna rough, we gonna 07:13 start burning fat. In fact, if Jonathan 07:16 who was very fit, takes one of our Wellness 07:18 guest who aren't fit for a walk 07:20 start anything happens, he burns five times 07:23 as much fat during that given walk as our 07:25 Wellness guest and he will go well that's 07:27 not fair, look at him he is already so thin, 07:29 I should be the one burning the fat 07:31 with that's because Jonathan's body 07:33 has been set up to burn fat well the obese 07:35 persons their body is not that's why they are 07:37 obese. If they burn fat like Jonathan, 07:39 they wouldn't be as heavy. Okay, we are 30 there 07:42 okay good. While you are in the position go 07:45 ahead and let me have the towels, 07:46 we gonna do some abdominal work. 07:49 Okay, and I want you to 07:51 put your hands behind your 07:52 neck and we gonna do some basic crunches 07:55 we gonna come up and down, 07:58 bring the chin up and down, we gonna try 08:01 and do 30 of these. Good. 08:04 Now this is something you can 08:06 do even if you are lying on your bed 08:08 but understand something just because 08:10 you are doing crunches is not mean this 08:12 is magic, we are gonna take the fat off 08:14 the abdominal wall. Fat is taken off 08:16 in the worse order that's put on. 08:19 In fact, often times our wellness guest 08:20 their shoes will get looser, their 08:22 glasses will start sliding down their nose, 08:24 their rings will start to slide off and they go what 08:28 I had fat people when I came here, 08:29 no but what is one of the worst ways you 08:32 can tell if somebody has lost weight. 08:33 Just look at their face 08:34 and go why you have lost weight, 08:35 because your face is thinner. 08:37 So, yes we do this fat all of our face. 08:39 We loose it our nose, we loose it our feet, 08:41 loose it off our hands, we loose it all 08:43 over the place, 27, okay, okay good 08:50 and while we are in that position 08:52 what I want you do is put your legs out 08:54 straight, put your hands under your hips, 08:57 go ahead and put them on the ground, 08:58 put them on the ground, okay put your 08:59 hands under hips to give you some stability 09:01 now I want you to raise your right leg, 09:03 just raise it about, there you go, about two 09:07 feet off the ground and back down, 09:08 and go back up again, I want you do 20 09:11 like that, 20 repetitions just up and down, 09:17 good, 7, 8, good, and 12, 13, 14, 15, 09:32 16, 17, 18, 19, one more hold it there 09:39 and bend your knee just slightly bend it, 09:42 bend it, okay little bit more, kinda go up 09:44 and down, you keep your knee the same 09:46 bend the whole time. 10:00 and do 20 of those, there you go that's better, 10:03 and 7, and 8, and 9, and 10. 10 more, 1, and 2, 10:13 and 3, and 4, and 5, 6, 7, 8, 9, one more bend it 10:25 little bit more. Okay keep the same bend the whole 10:28 time up, and down, good, good, start to feel that 10:34 in your leg, Brittany you feeling that? Yes. 10:37 Good, Jonathan you feeling that? Oh! yeah. 10:39 Good. Now this might be little too much for some 10:44 of you at home you may have only do ten each stop 10:47 it first, until you feel up to it. This exercise 10:50 is an excellent one to start strengthening up your 10:52 leg and if you are over weight you have trouble 10:54 with movement this will help get you on the 10:56 right track. Okay let's go the other leg now, 20, 11:01 keep the leg straight good, is also a technique this 11:05 often times use for people going to knee recovery 11:08 for preparation for surgery because you can work 11:11 muscles without, without hurting the joint is effected 11:15 there and lot times people don't realize how 11:18 much more beneficial it is with they get themselves 11:20 in good condition before the surgery because it helps 11:24 them bounce back so much quicker. 20. 11:29 Okay bend the knee slightly okay and up, 11:30 we going 20 there, good, 8, and 9, 10 good 11:42 and 12, 13, 14, 15, 16, 17, 18, 19, 20. 11:54 Bend the knee slightly, okay and up, and up, 11:59 and up, good keep going, 5, 6, and 7, 8, 9, 10, 11, 12:08 and 12, 13, 14, 15, 16, 17, 18, 19, 20. 12:20 Good lay on our side I want you stretch your 12:22 quadriceps with hold or your ankle and pull, 12:33 we gonna hold that stretch for about 10 more 12:34 seconds, you don't wanna pull too hard 12:36 when you doing this, just pull of your comfortable 12:38 stretch. Make sure you keep your breathing going, 12:41 don't hold your breath while you stretch. 12:42 Okay let's stitch sides, and pull, steady hold, good, 12:54 and let's hold 10 more seconds. 1, and 2, and 3, 13:03 4, 5, 6, 7, 8, 9, and 10. While you in that position 13:11 I want you to raise your leg out to the side and 13:15 when you do that 20 times up, and up, and up, 13:19 good, keep going, little slower, we will find with 13:24 people who over weight is a loose stability in their 13:27 stability in their hips and the strength in that 13:29 area to carry their weight around. So, 13:31 by doing this exercise pretty much everybody 13:33 can do this and gain we might have to go to 13:36 your won phase might them have to pick up 13:38 this particular program on tape and just stop the 13:41 tape when you have to and then continue on the 13:43 exercise we can. Okay, let's go do 10 more, 13:46 let's go and do 30 up. You are looking so good, 13:50 and so can so easy. You two aren't even breathing 13:55 hard, that's good. Okay, now I want you to bring 14:00 your right knee up, towards you, okay get it off 14:04 the leg their Jonathan okay now you gonna lift your 14:06 back leg up, good, now we gonna do 30 their, 14:09 some little more awkward, you can get quite as much 14:12 range of motion and this will work the abducting 14:15 aspect of our thigh. We will do 30 again, it's a 10, 14:21 11, and 12, 13, 14, 15, 16, 17, 18, 19, 20. Ten more 14:33 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Good turn over the 14:46 other side, let's start with the leg raises. 14:50 When you do this make sure you are doing slower 14:53 now that you feel the contraction on the hip, 14:56 don't just get down there and fly him up and down 14:58 is not gonna get the near benefit of the exercise 15:00 as we do. We take your time raise legs slowly, 15:03 feel the contraction on the hip and get the most 15:07 benefit of the exercise. Exercise done too quickly, 15:10 often times you ask somebody where did you feel 15:12 that they don't even know. So, you wanna make sure 15:14 you feel whatever you are doing at the specific muscle 15:17 they were working. We always better off to slow it down 15:20 to if you need to, slow you go usually the more 15:23 you gonna feel in the muscle. 15:24 26, okay 27, 28, 29, 30. Okay bring the knee up, 15:32 okay let's raise the back leg and 30 times there. 15:38 Okay, this one might be little bit awkward 15:39 at first but stay with it on up on yourself 15:41 felling more accomplish doing it and feel little 15:44 more mobility as you doing it. Good keep going, 15:52 14, 15, 16, 17, 18, 19, 20, 10 more. 2, 3, 4, 16:08 5, 6, 7, 8, 9, 10. Good, okay on your feet 16:16 that's very good. Now I get use towels some more. 16:22 We gonna do some biceps, gonna hang it over on 16:24 our thump side, have your arm at about 45 degree 16:27 angle, get a hold of the towel, crawl it up and down, 16:30 crawl it up and down, good keep going and 20 on 16:35 each side and we doing that. We wanna focus 16:37 on those muscles, that's way Brittany, 16:39 build up those biceps just like dad there you go, 16:42 good. How many we are on Jonathan? 16:51 14. Okay, work on full range of motion, 16:53 get it out there, reach out there we go, 16:55 there we go; good. Twenty. 17:00 Okay, switch side strap it over on thumb side 17:04 on the left hand and grab underneath okay and crawl. 17:09 The reason why we drape to this side is because 17:11 we what the hand on the supinated position 17:13 we don't a pronated. The biceps function is to flex 17:17 and supinate the arm at the elbow. So, that's 17:20 way we want do so, we gonna have the arm 17:22 in the proper position as we do our crawls. 17:26 Slow down little bit, not too fast make it work, 17:29 come on. I want to see some blood vessels popping 17:32 out there let's go. Where we at now? Twenty. 17:37 Okay good. Okay, I want you to put your towel 17:41 behind your back and we gonna hold of it 17:44 with the hand we gonna stretch the triceps. 17:46 Have a nice stretch there and so you should 17:51 be see who we got the towel. Oh, that feels good. 18:04 Okay and let's do the other way now. 18:09 You might find one side little easier to maneuver 18:14 then the other one and that's pretty typical, 18:17 but the more you do it, the more evenly you find 18:18 it becoming. Okay and let's go 10 more seconds 18:25 here 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, Good. 18:36 Now, we gonna do the shoulder work and we do 18:39 that by grabbing the end of your towel. 18:42 And grabbing that down about 6 to 8 inches 18:45 and little raise up to the side and pull it back down. 18:47 And up, and pull it back down, and up, and pull down, 18:53 and up, and down, we gonna 30 here, and 6, and 7, 19:00 and 8, and 9, 10. Keep going, 11, and 12, keep 19:13 going 13, you should be focusing on your shoulder right 19:17 in here as we doing this. Feel the muscle work trying 19:21 keep it tight both coming up, and going back down, 19:24 as you pull it back down with the other arm 19:26 we wanna keep resisting. Good, so have fun 19:31 all we doing this. Good, where we are Jonathan? 19:37 At 4. Okay, good, and 3 more. Alright 19:49 switch it around grab it this way with the other hand, 19:52 get just little bit down okay and start raising up 19:55 we go 30 their. Good job, and more we work out, 20:02 and more energy were producing in fact 20:06 when we do resistance type work our body action 20:09 produces fat burning enzymes to make us 20:11 a better butter burner. Say that 10 times fast. 20:14 At the strong you get to high metabolism dose you 20:19 start metabolize in fat must more effectively. 20:21 Covert Bailey, made a lot of money of the concept 20:23 being fit or being fat. Because when you are fit, 20:26 you burn calories totally different and somebody 20:29 who is overweight and that's why there overweigh. 20:30 As I mentioned earlier somebody how is very fit 20:34 is going to burn fat much more effectively. 20:36 And that's biblical, because even in the 20:38 Bible it says if you use your talents wisely 20:40 you get more added on to you. If you don't use them 20:43 they get taken from you, so if you are not using 20:46 to burning fat well I just gonna keep building up 20:48 and I also you think, Oh! I need to burn fat but says 20:51 I use to doing this. Okay good, you feel those 20:56 Oh! yes. Alright, that's we want let's stretch out 20:59 the shoulder area now by putting the arm up 21:02 over the head and hold your stretch. Don't take it to 21:06 a place of discomfort just give a nice steady stretch 21:08 and feel the area because flexibility is an important 21:12 aspect and when somebody starts getting overweight, 21:14 they lose their flexibilities. How far can you move 21:17 around? I know you have not see that lot and 21:18 so our Wellness guest is hard to get even into 21:21 a machine because they so overweight they can 21:23 hardly move, okay switch around. Lot of times people 21:27 think muscle is what to impair movement. 21:29 Well, I got news for you. Fat effects the whole lot 21:32 more then muscle does. In fact if you have muscle 21:34 you can still be very flexible, if you just work on it. 21:36 If somebody that get themselves get in flexible is 21:39 simply because you on stretching again a movements 21:41 and like there suppose to. Okay let's bring your arm 21:44 across now and stretch the shoulder. 21:46 Good steady breathing while you do that. 21:51 Should be a relaxing time, you should feel good, 21:57 just pulling down the muscle as you get little stretch 22:00 and get the full range of motion there. 22:02 Alright let's go the other side, but there is no advantage 22:07 to take a muscle passes normal range of motion. 22:09 How are doing there? Nice doing. 22:13 Because if you do you simply weaken the joint, 22:16 but you don't really do ever you suffering benefit. 22:19 Yeah you can go further pass the regular range 22:21 of motion but that doesn't help anything, okay. 22:26 Go ahead and stop, good, okay we gonna work 22:28 our forearms little bit that's way is lot of fun reach 22:31 out and grab, good we gonna do 20 of those. 22:40 So, many once ask me what's the best exercise to do 22:42 the lose weight? And I tell him push aways. 22:44 Really what a push aways, so while when you eating 22:47 just go push, push yourself right away, 22:50 that's a good way to start losing weight right there. 22:52 Where we are? 20. Okay, let's turn him over. 22:59 This is an excellent one for those who might be 23:01 experiencing tennis elbow or wrist pain or any those 23:06 type of things is just gonna be stimulating circulatory 23:09 response without creating lot of stress. 19, 20. 23:13 Okay turn over again, good. Still start to burn after 23:24 little bit. Its 13? 19, 20. Oh! going behind okay 23:30 good and some more. About now we really 23:34 starting to fill those forearms. We have stop 23:37 for a moment that's okay. Yup! 23:40 No I don't tell you, taking people at home. 19, 20. 23:46 Good. Now we gonna stretch that out, very good. 23:54 Let's do some calves now. We step back, 23:58 push the floor, push up on you toe, and down, 24:01 and up, and down, and up, and down, and up, 24:06 and down, and up, and down, up, now we going for 30. 24:14 There is 8, and 9, and 10, 11, 12, 13, 14, 15, 24:27 16, 17, 18, 19. Ten more, 1, and 2, 3, and 4, and 24:42 5, 6, 7, 8, 9, good. Press the heel down and stretch. 24:52 Should feel of in our calf and Achilles tendon area. 24:58 And for somebody overweight this is gonna be 25:00 very important. Because there is lot of work 25:02 just for them walk a lot of times and so having 25:05 strength in the ankle in the calf and Achilles tendons 25:08 is very, very beneficial. Okay let's switch, there times 25:15 people ask me will how much weight can so many loss 25:17 in 3 weeks of the Wellness program that because 25:20 what condition there in, because we have people 25:22 loss 30 pounds in 3 weeks but they are also 25:24 diabetic and they had a lot of trapped body 25:27 fluids they were having good circulatory response 25:30 to the diabetes. So, somebody is not gonna 25:32 loss fat that fast because there are 3500 calories 25:35 upon the fat. The rope side need to be pressing, 25:37 okay here we go. And there only 600 calories 25:44 up on the muscles. So, we truly we can loss 6 pounds 25:47 of body fat which do 6 pounds of body mass 25:50 to one pound of body fat. That's only keep in mind. 25:54 Where we are how many? 16. 25:58 Okay, and 10 more 1, and 2, and 3, 4, 5, 6, 7, 8, 26:14 9, and 10. Stretch, hold your stretch and good. 26:25 Alright well done. It takes time to put 26:34 weight on, that means it takes time to loss it. 26:36 So, if you have 50 pounds to loss better think 26:40 that you need to take about a year to it. 26:41 Because as I mentioned you might loss weight really 26:44 fast at first, especially for your diabetic 26:46 or have other situation where you have trapped fluid. 26:48 But, 3500 calories is a lot, that metabolizing 26:52 500 calories a day, and fatty acids. 26:54 That does takes some time so if you lose a pound 26:57 to pound and half a fat in a week. 26:58 That's a good weight loss, so if you take that times 27:02 50 you well on your weight. To getting do what 27:04 you want to be. It takes time to put that weight on. 27:06 and if loss it gradually you have a better 27:09 chance to keeping it off. There is no magic answer 27:11 if there is pill you could take or some magic diet 27:14 that you could go on. There would be so many 27:16 obese people out there, but the reality is they 27:19 when go on these programs they end gaining 27:21 all their weight back and then some and that makes 27:23 me more overweight then ever. The best way to 27:26 loss fat it keep it off forever is to get on a good 27:29 lifestyle program and keep it there, and by doing 27:32 that you better eat more then you ever though 27:34 possible and still loss weight. 27:36 But, don't do it, it just for unearthly crown, 27:38 do it for the right reason. Do it to glorify God 27:40 with your body, remember Philippians 14 says, 27:43 I can do all things through Christ which strengthens me 27:46 and he will strength you to help you loss weight 27:49 God bless you look forward to seeing you next time. |
Revised 2014-12-17