Participants: Dick Nunez (Host), Brittany Nunez, Jonathon Hopkins
Series Code: BAS
Program Code: BAS000137
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Exercise is good for any age group. 00:16 And unfortunately our young people today are 00:19 getting more and more out of shape. 00:21 Let's explore that next on Body & Spirit. 00:49 Hello, I am Dick Nunez Wellness Director at 00:51 Black Hills Health and Education Center. 00:53 Welcome to Body & Spirit. 00:55 Today we're gonna be talking about exercise 00:57 for young people. It's unfortunately that now 00:59 in schools our young people aren't getting 01:01 away from physical education. 01:03 Just when they need to start setting a good 01:05 foundation for exercise. You're not doing it. 01:08 And it is very important to get into a good habit 01:10 only in life to start preventing some of the 01:12 problems, we have later on. As every adult knows, 01:15 they were many young peoples in their class or 01:17 maybe even their one of them, who are not 01:19 overweighed all and then we will start going to our 01:21 reunions later on or 20 year, 30 year, 40 year, 01:24 and 50 year and up we find there lot of our 01:27 friends have more than just start to blossom, 01:30 there is trying to wilt because I have gotten so 01:32 over weighted and so out of shape. 01:34 And getting in shape at our early time in our life 01:36 will help us for later on the down the road. 01:39 I believe we're ready to get started. Helping me 01:41 out today will be my daughter Britney Nunez 01:43 from Black Hills Health and Education Center. 01:45 And Jonathan Hopkins, who is a Fitness Trainer 01:48 at the Black Hills Health and Education Center. 01:51 Alright, we even know you're young. 01:53 We still need to warm up before we get into our 01:54 some exercise. So, let's get up and around. 01:56 And this a program even know where entitling it. 01:59 Exercise for young people is really for 02:01 everybody still. So, even if your senior citizen and 02:04 you want get into the exercise. Be sure we can 02:07 do that, but we trying to get a wide range of 02:10 people for the Body & Spirit show. 02:12 And if this show wasn't got to be the one. 02:14 This can be best for you. Now, probably others are 02:16 coming down the line that will fit your knees 02:18 more affectively. Let's go to the other way. 02:22 Up and around, and up and around, and up and 02:25 around, and up and around and good and up 02:32 and up, okay. Now, we're gonna start with some 02:35 pushups and we're gonna do it from the few 02:36 different position. Now, pushups are an exercise, 02:39 it difficult. In fact, the people would ask me, 02:42 if they were just two exercises that you need 02:45 to do, what were they be? I would say, ten second 02:47 pushups doing them very slowly because that will get 02:50 your chest, that get your shoulders, or get your arms, 02:53 that get your upper back area and squats. 02:55 Because that's going to get the lower body. 02:58 Both those exercises are compound exercises, 03:01 the pushups for the upper body, the squats for 03:03 the lower body. And in our workout room that 03:06 we have at the Black Hills Health 03:07 and Education Center. We actually have one 03:09 of our doctors. Dr. Bolivar, who last January going to 03:12 three pushups and he is 71-years-old that never 03:15 exercise. And now he can do about 55 pushups. 03:18 Now, here Jonathan you see him in action all the 03:20 time and you know that he can do that, how 03:22 determined he is? And so just because you might 03:24 be getting older, and think, oh I can't do 03:25 pushups, don't think that way, if you do think that 03:28 way, you will never do pushups, but them just 03:30 maybe, maybe you can do pushups. Okay, well 03:33 we know, we can, so we're gonna get on the floor. 03:35 And so Britney, I want you do the modified 03:37 version of pushup of your knees. 03:39 And we're gonna start by going really wide in our, 03:42 in our spacing of our hands. We're gonna ahead 03:44 pushups from three different positions, 03:46 but we're gonna do ten of each spot. 03:47 Okay, ready, let's go down, and up, and down, 03:51 and up, and down good, keep going. 03:54 Its important to keep the back in a good position 03:57 as we do our pushups, keep it tight, keep the 03:59 abdomen tight and that hold you 04:01 on a proper back position. 04:05 And two more, okay. Now, we're gonna do 04:09 some, bring our hands in real close. 04:12 Good, so we just about less than a foot apart. 04:15 Okay, now let's do some pushups from that position. 04:17 Okay, down and up. We're gonna do ten of those. 04:25 If you need a use of wall at home and just do them 04:27 at the wall, that's okay. Keep the back tight, keep 04:31 your abdominal tight. Okay, and go regular 04:36 grip now. The thing we don't want to do. 04:38 We don't want to have our hips where in air, 04:40 while we do it. Now, we do wanna let them drag 04:42 down to put extra stress on the back. 04:52 Three more, very good. Alright, on your feet. 05:00 Is that stimulating? I'm not stimulating. 05:02 That's what we want, okay. Let's do some stretching, 05:05 let's put our hands behind your back, 05:06 chest up, lean back. 05:14 And now, bringing arm across. 05:22 And bring it back, chest up. 05:29 And across, okay good. Britney, could you get 05:37 the towels for us please. We're gonna do a 05:41 modified pull up exercise, if you want to 05:43 hold these two. Jonathan, like you laying on your 05:45 back and since he is gonna be little heavy for 05:49 Britney. Now, this is something, you might 05:51 have to use a chair for or we can just put like a 05:54 broomstick or some type of stick across there. 05:56 You can grab the part yourself up. 05:58 I know, the old Jacqueline shows from 06:00 back in the 50s and a 60s. He would do this 06:02 often times. We're gonna use the towel, 06:04 go and stretch your legs out. 06:06 Then it get a hold the towel, which way you 06:08 want to get this way, or you wanna get the hands. 06:11 Okay, going get the ends. Okay, and what he is 06:14 gonna do, he pull self up. And I'm gonna hang on, 06:18 good, and good, and up, and up, and up, and up, 06:30 and up, and up, and up. Five more, 1, 2, 3, 4, 06:41 hold this just up. And we will go ahead and pick 06:45 you up there. Okay, Britney you go and get 06:49 down on the floor there. Okay, there is no reason, 06:56 why girls can do this too. Okay, pull up, good; 07:01 keep your chest up as you pull up. 07:03 That's better, trying do ten of them. 07:05 3 and 4, and 5, and 6, and 7, 8, keep your back 07:17 tight as you do it. Trying keep it your trunk 07:18 and your back tight, 9, one more time 10, good. 07:22 Okay, go and pull up. Excellent, very good. 07:28 Okay, each of us can need a towel now. 07:32 And we're gonna do some lateral raises. 07:34 Where, we're going to do that, as we're gonna grab 07:36 the end of our towel, grab it with our hand. 07:38 We're gonna raise up and pull it back down, 07:42 raise up and back down. We're gonna do 30 of them. 07:45 There is 3, and 4, and 5, okay. Britney count for us 07:54 make sure you, you have to remember for me, 07:56 when I need it. For those young people at home 08:00 instead of sitting down and watching a video all 08:02 the time or playing on the internet. 08:05 This workout will take you very long and you 08:08 will get a lot of benefits from it. And it will keep 08:11 you healthy; it will keep you youthful for a long 08:13 period of time. I don't, if any young people who 08:16 hope that some day, they have heart disease, 08:18 cancer, diabetes and over weight, but it's just 08:21 a reality of life. And unfortunately, it's 08:23 happening early and early and young people lives. 08:27 Where we are Britney? How many? 22, 23. 08:30 Okay, 24, should be starting you 08:33 feel that in your shoulder. 08:40 Okay, and where at? Thirty. Thirty, okay. Let's switch 08:45 sides, grab to the end. Okay and grab it down 08:49 just feeling to the other hand, ways up, come down, 08:53 ways up, come down, ways up, come down, 08:57 and up, and down, and up, and down, up and down. 09:03 Focus on the shoulders you doing it. 09:05 Think about what you're doing extremely 09:07 important. You want to focus on the muscle 09:09 you're working, if you're not feeling in your 09:11 shoulder then you might be something wrong, 09:13 focus on the deltoid, make yourself toward the 09:16 movement. And pull back down, as you doing it. 09:21 Where we are, Britney? 16. Okay, how as I feel is 09:25 lactic acid building up over my shoulders. 09:30 And even though, I can lift a lot of weight, even 09:33 still by using a towel, 09:35 I'm starting to feel it. My shoulders getting tired. 09:38 I'm getting an exercise benefit from doing this. 09:43 And now where we? Twenty seven. 09:44 Okay, 28, 29 and 30. Now, we're gonna take our towel. 09:52 And we're gonna grab, grab it over this way and 09:55 grab with the other hand, we're gonna pull up and 09:57 pull back down, and up, and down, and up we're 10:02 gonna do 20 this way, there is 4, and 5, 6, 7. 10:09 This one is working the trapezius area. 10:14 And we got 10 more. There is 1, and 2, and 3, 10:22 and 4, and 5, 6, 7, 8, 9, one more time and 10. 10:35 Good, switch around, okay and up, and 1, 10:39 up, 2, up, 3, up, 4, up, 5, up, 6, up, 7, 10:51 up, and 8, and up, 9, and up, 10 more. Up, 1, up, 2, 11:02 up, 3, up, 4, up, 5, up, 6, up, 7, up, 8, up, 9 11:15 and one more, good. I will hold the towels or 11:19 I would like you do stretch your upper back first, 11:22 by putting arm up over your head. 11:23 Getting hold of your elbow and stretch. 11:26 We're gonna hold each stretch 11:27 for about 15 seconds. Don't take yourself into 11:30 a pain range; just take where you feel an actual 11:32 stopping spot. And this up should be the 11:35 good part, you should feel good. 11:37 So, I should choose some nice big smile 11:38 as we're doing this one because Ah! 11:40 It feels good; you get other part all the way. 11:42 Okay, let switch side. Breathe while you do this. 11:48 In fact, to be nice big breathe. 11:50 You will find yourself relaxing even more and 11:53 you can actually start yourself further and 11:54 keeping the flexibility in your body, this is gonna 11:57 be very helpful especially for you ladies 11:59 because as you get older, you will find that the 12:01 upper back posters starts to, to recycle lose it. 12:05 And then we start to have other problems, okay. 12:06 Let's throughout to the shoulder this time, 12:08 bringing arm across, handed behind the elbow 12:10 and pull, take it to that normal stopping spot and 12:14 hold it steady. Take some nice deep breathe. 12:16 And we're gonna hold it for about 10 more seconds. 12:20 You should feel it at there in the shoulder area. 12:23 Feel that? Oh! Must having. 12:25 Okay, that's good. And we got three more seconds. 12:30 Not let's switch over the other side and pull, good. 12:39 And hold it for 10 more, 1, and 2, 3, 4, 5, 6, 7, 8, 12:49 9, 10, good. Here is your towel back. 12:52 We're gonna do some biceps now. 12:56 Okay, now take it, drape it over your thumb side. 13:01 Grab hold underneath it. Put the curl up and down. 13:04 We're gonna do 30 on this one Britney. 13:06 It sad to see, when we look at recently 13:10 you know, this time magazine had a big 13:11 article on obesity. And to talk about young people 13:15 and so many of our young people are becoming 13:16 over weight, but actually estimate I think it was 13:18 like 16 percent of all our young people and now 13:21 considered obese. And that's very sad because 13:23 it's more than double in the last several years. 13:27 And it blotter that has to do with the very sedate 13:32 lifestyle that are young people have sitting 13:34 behind computer screens and videos and 13:36 televisions and so forth. And not getting out there 13:39 and getting exercise. Where we are? 13:42 Twenty one. Okay, and 22, and 23, 13:48 and 24, 25, 26, 27, 28, 29 and 30. 14:00 And now switch sides. Drape it over other side 14:03 and curl up. And also for you parents, if you 14:06 having problems with your young people not 14:09 behaving very well, you find that when 14:12 young people get involve with exercise, next start 14:14 feeling better about themselves physically. 14:16 Guess what else happens? They start acting better 14:19 mentally. I was the principal for a School for 14:22 At risk Youth for a year of Miracle Meadows in 14:24 West Virginia and when I was there. 14:26 We've got the kids into a good exercise program 14:29 and we found that, that help them very much so. 14:31 And they wanted to get in their exercise. 14:33 And they wanted to feel better, and they wanted to 14:35 fell good about themselves and how they look? 14:38 Okay, where we are? Twenty one. 14:40 Okay, we wanna very consistent, 23, 24, 25, 26, 14:50 27, 28, two more 29, one more time 30. 14:57 Okay, we're gonna do the triceps now. 15:01 And I think when we do this. Well, we're gonna push 15:02 them out. We're gonna hold it just little bit behind. 15:05 And we're gonna push the arm out like so. 15:08 We're gonna do 30 of those. Keep the elbow up. 15:14 Well, I keep the shoulder level, good. 15:18 And just extend out with the arm. Give yourself 15:21 enough slack that you can extend 15:22 your arm all the way out. 15:28 Fell your triceps contract, if you're not feeling 15:30 your triceps, it might be doing something wrong. 15:33 Where we are, Britney? Fourteen. 15:35 Okay, and we're gonna long way to go here, 15 more. 15:44 And we're down to our last 10. 15:47 There is 1, and 2, and 3, and 4, and 5, and 6, 15:59 and 7, and 8, two more times 9, and 10. 16:05 Wow! Start to feel that one. Okay, let's go to the 16:08 other way. Push out and back, push out and back. 16:13 Now, for one side feels little more awkward 16:15 that's normal. Use your non-dominate each size, 16:17 not gonna be quite as coordinated. 16:19 And so as you do that, you feel yourself getting 16:22 better or the more you do it and 16:24 then let's to feel more equal. 16:27 It's very important to train both sides. 16:33 How many is that, Britney? Thirteen. 16:35 Okay, 14, 15, 16, 17, 18, 19, 20. 16:47 Ten more 1, and 2, and 3, 4, 5, 6, 7, 8, 9, 17:02 one more time and 10, good. Let's bring the towel up 17:06 over the head, get a hold of it. We're gonna stretch 17:09 the triceps. And that should feel good after all 17:12 that triceps work and arm work. 17:16 The towel makes an excellent workout friend. 17:19 We can do a lot of things with it so as long we 17:21 don't rip it. So, you may to get a new towel every 17:24 now and then, if your towel set gets too old, 17:25 you might find deterring on you. 17:31 Five more seconds, 4, 3, 2, 1, good. Switch over; 17:43 we want to pull too hard. Give yourself a good 17:47 stretch, you feel in the triceps area. 17:51 And pull and we're going ten more seconds, 1, 2, 3, 17:57 4, 5, 6, 7, 8, 9, and 10. Well, good I think, we 18:06 wore those towels out. Well, they were us 18:09 out one that you. Okay, we're gonna start 18:13 out with lunges for legs. Let's put your hands on 18:16 your hips and step out with the left leg and 18:20 down and up. I want you to twenty on each side. 18:23 Now, for those at your home or you're doing 18:24 lunges, make sure your knee does not go past 18:27 your feet that should go lot of the top of it, keep 18:30 your chest up. Now, as your lunging out, and if 18:32 you can't go quite as deep as this young people are. 18:35 You can do a modified lung. We're not going down as far. 18:39 Be careful at our foot placement. 18:41 You don't to shoot it over the front of the knee. 18:42 Good, this is a very difficult exercise, it can 18:47 be one, it can cause sourness, if you have 18:50 sensitive knees as may not be the one you want 18:52 to do or do the modified version. We don't go as 18:54 far forward. You can do this also with resistance, 18:59 or you can hold down to some weights, 19:02 or have a bar on your back and you can make 19:05 them a little more difficult if you want, 19:07 but for most people just doing the lunges without 19:10 any weight tense to be adequate for them. 19:15 Okay, how many we're? Eighteen. 19:17 Eighteen. Or we can. Oh! I could lost. 19:22 Okay, I think we're half way done. 19:23 We've got ten more to go on each side. 19:27 There is 1, and 2, keep your chest up 3, and 4, 19:40 and 5, and 6, and 7, and 8, and 9, one more time 19:57 and 10, good. Now, we're gonna do some squats. 20:01 Cross the arms, across the chest. Squat down 20:05 and back up. We do twenty of these. 20:08 Good, and down, and down, and down, 20:16 and down, there is 7, and 8 and 9 and 10. 20:27 And 1, and 2, and 3, and 4, and 5, and 6, 7, 20:43 8, two more 9, down and hold for one minute, 20:50 one minute. You can eat your dinner this way. 20:55 Five seconds, there is a famous basketball player 20:58 back in the 70s. David Thompson, who said, he 21:01 developed his leg strength by eating this way. 21:04 He was 6 foot 4 and he was room to be able 21:06 touch the top of the back board. 21:10 There is 20, 25. How we doing? 21:19 We're ready for dessert yet? Alright. Be quick. 21:25 Okay, we down to our last twenty seconds. 21:33 For those at home, if you have to come out of this 21:35 for moment, that's okay. That give right back into 21:37 as soon as you can. You get 50 percent your 21:39 strength back. So, as you rest for two seconds. 21:44 And now we're down to the 5, 4, 3, 2, 1, good job. 21:51 Okay, I think you deserve the lay down on your back. 21:58 One other things that young people like 21:59 you have as what they called 22:01 six pack or a washboard. Unfortunately a lot of 22:05 people walk around here with full gigs, so we 22:08 want to avoid that. So, we're gonna do some 22:11 abdominal training. Now, put your hands 22:13 behind your neck. And, we're gonna to crunch up. 22:16 And we're gonna do twenty in each spot. 22:18 Okay up, and up, there is 2, up, 3, up, 4, up, 5, 22:25 up, 6, up, 7, up, 8, up 9, 10, 11, 12, 13, 14, 22:37 15, 16, 17, 18, 19, 20. Bring the legs up, cross 22:45 up the knees. As you see go ahead and start, you 22:48 do the counting Britney. When you're doing this, 22:51 you see that both are young people are 22:52 bringing their, their, their chins up as they up, 22:56 which is proper position. They both trying to 22:58 contract the abdomen, they come up, pushing 23:00 the low back in and when we coming up for about 23:02 4 inches because that's all the range of motion 23:04 abdominal has. How many is that? 23:07 Sixteen. Okay, 17, 18, 19 leg straight up. 23:14 Okay, and up, and up, and 3, and 4, and 5, 23:21 and 6, 7, 8, 9, 10, 11, 12, 13, 14, 23:33 15, 16, 17, 18, 19, 20, Oh! Very good. 23:40 Okay, turn over on your abdomen. 23:44 Okay, pushup on your elbows, keep your 23:46 abdomen down, okay. Now, go ahead go, 23:48 pushup onto your hands, if you can and stretch 23:51 the little back and the abdominal 23:52 area, good. And hold that. 24:06 Okay, turn onto your side. 24:11 Get a hold of your ankle, switch the quadriceps. 24:17 Flexibility is something we don't want to lose. 24:19 Now, something we tend to lose as we get older, 24:21 feel last sensory of the muscle is just doesn't 24:23 seem be quite as good as it used to be. 24:25 So, enjoy it while you got it because it goes 24:29 way to soon. Often time, right some training 24:33 young people. Okay, switch over the other side 24:35 and they can jump really well. 24:36 And dunk basketball. And I think this is so 24:39 easy or always be able to do this nicely. 24:41 No you won't. So, enjoy it while you can do it 24:43 because one of these days about baskets can 24:45 look higher and higher. And that's the thing I'm 24:47 notice in my life as I look up at that basketball, 24:49 who, it just seem, they have seem to raised it 24:51 over the years. You know, I used to look 24:53 somewhat lower. Now, it looks so high. 24:59 Okay, and five more seconds, 4, 3, 2, 1. 25:04 Lay on your back, pull your leg toward the chest, 25:08 put your hands up behind your 25:09 knee and pull. And hold that. 25:17 You should feel good after all the stuff we have done. 25:23 Five more seconds, 4, 3, 2, 1 and switch. 25:30 And pull it up toward your chest and hold. 25:37 And 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 25:48 Don't worry, it's too late to workout for me doing 25:49 too crazy, stand up, as rubbing my hands 25:53 together and they really thought I was going to do 25:54 something very, very tough on them, but we 25:57 are actually were just cooling down. 25:58 Now, we're just gonna rotate, and rotate, 26:03 and rotate, and rotate, and rotate, and rotate, 26:12 and rotate, and turn. Okay, let's stretch, 26:23 and stretch, and good, aright. 26:34 In our society, today it's nice when we see young 26:36 people they are interesting in exercise 26:38 and take care themselves, but too often we see kids 26:40 standing on the street corners who still want to 26:42 smoke and get into alcohol, get into drugs, 26:46 or they are just eating unhealthy. 26:47 They are eating all sorts of junk food and they are 26:49 drinking pop and they are setting up things that are 26:52 gonna effect them later on their life. 26:54 How nice it is when we see kids, who want to get 26:56 into eating healthy, having fruits and 26:58 vegetables and whole grains, and getting into a 27:00 regular exercise program because by doing this, 27:03 they're going to avoid a lot of other problems, 27:05 laid around down in line. And of course, as we get 27:08 older we start to feel a lot of stress, depression is on 27:10 the increase. The amount of Americans 27:12 that are depressed right now is absolutely 27:14 staggering and as we point out before on this 27:16 program two-thirds of all depression could be 27:18 reversed by just three months of regular 27:21 exercise working out three times a week. 27:23 So, young people, they can get you working out 27:25 on a regular basis and you set that as a 27:27 foundation for your life, you'll see great things 27:30 happening, but as you go through your life and you 27:33 get into your workout, it's another thing is very 27:34 key as the young person is to get to the Lord 27:37 because that's such a beautiful thing. 27:38 We have young people wanting to serve the Lord. 27:41 And so when you get into your exercise, 27:42 don't do it for yourself, do it for the glory of God. 27:45 Remember Philippines 4:13 says, I can do all things 27:48 to Christ, who strengthens me. 27:50 God bless you, we look forward to see 27:52 you again on Body & Spirit. |
Revised 2014-12-17