Participants: Dick Nunez (Host), Kyle Gabbert & Brittany Nunez
Series Code: BAS
Program Code: BAS000144
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:13 One of the questions that I'm frequently asked 00:15 is when is the best time to start young people 00:17 in a workout program. 00:18 We're gonna to talk about that 00:20 more next on Body and Spirit. 00:47 Hello I'm Dick Nunez wellness director of 00:49 the Black Hills Health and Education Center. 00:51 Welcome to Body And Spirit. 00:53 During my years in the Athletic Club and even now, 00:56 I get asked frequently when is the best time 00:58 to start young people in workouts 01:00 and that's been now age old question 01:01 for quite sometime, because people 01:03 are always worried about well you might 01:05 to store their growth place, 01:06 if you get them in a workout routine. 01:08 Yeah nobody thinks twice about TV football, 01:10 use Soccer, Little League, those are type of 01:13 events that can really destroy 01:14 the growth place by Serious 01:16 Trauma during collision Type Sports, 01:18 but working out is usually very controlled, 01:21 and I remember back when I was a youngster we had 01:23 the Presidents Physical Fitness Test and many 01:25 of the young people would fail, 01:27 because they couldn't do pull ups 01:28 and a teacher by name of Wayne Westcott 01:31 who later on became the head of the YMCA 01:33 in fitness discover that by taking his young people 01:36 through regular workout routine. 01:38 Now did they excellent all aspects of the test, 01:41 but they also, pass the pull up test. 01:43 So, when you get people working out 01:45 even if it's in their 4th and 5th grades, 01:47 they can get some outstanding results. 01:49 So, we're gonna talk about that as we go 01:51 through our workout routine so, 01:53 I believe we are ready to get started 01:54 helping me out today 01:56 will be my daughter Britney 01:57 and also, Kay Gabbard. 02:00 Welcome. let's have some fun here before do 02:02 anything we want to warm up because 02:04 if we don't then we could hurt something, 02:06 so, what we're gonna to do 02:07 is we're just gonna to take our arms in front of us 02:09 we're gonna to bring them away up stretch back 02:13 circle them down alright back up again 02:19 way out and down, 02:21 if you feel your shoulders 02:23 crack and pop a little bit while you do this, 02:26 don't panic in fact the more you do it 02:28 the better it should be calm, 02:30 so, up stretch back bring it around 02:34 bring it up way up stretch back bring it around. 02:38 Okay now what we're gonna to do 02:40 is we're gonna to push our hands together 02:42 in front of us and when you push hard 02:44 you should feel that in your chest area 02:46 and again that's warming up the muscles 02:48 we're gonna to be using here 02:50 what I find is specially youngpeople by teaching 02:52 them how to use their own body weight 02:55 it really helps them later on in life. Okay, 02:58 so, I think we are ready to go, 03:00 I want you to get in push up positions. 03:03 Britney I want you do a modified push up, 03:05 which is doing it off your knees 03:06 I don't call them girls push ups, 03:09 because I ignore girls you can do one arm push ups 03:11 and I know men who can do modified push ups 03:14 for those at home if you can't do regular push up 03:16 you might want just do them against the wall, 03:18 that also, would be very beneficial 03:20 and it will help you in a stepping stone of 03:22 becoming more progressive in your push ups. 03:24 So, you're gonna get down that way 03:26 Kay you're gonna to do regular, 03:27 regular type push ups and we're gonna to do 03:29 10 of them alright. 03:31 So, get ready okay down control and back up 03:36 when you doing this you're focusing on the chest 03:37 as you doing it, we want to go down 03:39 to those the upper arm is parallel to the ground 03:43 as you seek thigh is going down 03:44 even a little bit more so, that's okay. 03:47 Good and so, Britney is doing the modified one. 03:51 It's very important, keep that back nice 03:53 and straight while you do it 03:54 do not let your pelvic area 03:57 collapse down keep it nice and straight, 03:59 good form good. Britney how many 04:02 we got there? Two more, two more okay 04:05 we're doing right. Yes, sir, alright 04:09 one more time sounds like the marine corp good. 04:11 Alright come on up. 04:14 Flexibility is very important to all ages, 04:17 so obviously when people watch Body and Spirit 04:19 people of all ages who are doing it even though 04:21 would be talking about young people. 04:22 So, we're gonna stretch out that area by 04:24 putting our hand behind the head 04:26 and stretching your chest area 04:28 you should feel it through there, 04:31 good right through there now 04:32 what we're gonna to do 04:33 is we're gonna come across 04:34 and give yourself a big hug 04:35 and when you do that grab the outsides 04:37 of your shoulders and actually trying feel 04:39 yourself pull your shoulder blades apart. 04:43 So, you should feel that right 04:44 through the center of your back. 04:47 Okay now let's do it again, 04:51 do the same stretch at here first 04:53 hands behind the head and reach back 04:56 push your elbows as far as you can 04:58 bring your head back 05:01 and now bring it across 05:03 grab the back of the shoulders 05:05 and pull alright and relax. Now, as I mentioned 05:15 during the very beginning pull ups is an 05:16 exercise, the many young people cannot do 05:19 because they are not very good in supporting 05:20 their own body weight so, we're gonna to do 05:22 stimulation of that. Now we are not gonna to be 05:24 using weights here, but if you have a pull down 05:27 piece of equipment or a pull up bar that's a good 05:29 thing to use so, reach up and act like a grabbing 05:33 a bar and you just gonna pull down and contract 05:36 your shoulder blades together and then back up 05:40 bring your hands together at the top now pull it 05:42 down, squeeze your shoulder blades together 05:45 reach up bend your knees slightly, keep 05:48 yourself stability the chest is up as you pull 05:51 squeeze the shoulder blades together. Now 05:53 reach up and then pull squeeze together and up 06:00 and Britney I'm hoping you're counting I think 06:02 this is number 5. We're gonna to trying do 10 of 06:05 these, nice and controlled, squeeze your 06:11 shoulder blades together and reach up and this is 06:12 simulating the motion that you would do a pull 06:14 up exercise. Now what I find with young people 06:18 is when they start early they're not going 06:19 to make tremendous string gauge, because 06:22 they haven't hit maturity yet. Now we're gonna 06:25 to do, we got two more Britney, yes, sir this 06:28 is at that carry relax okay. And even I know 06:31 for Britney when you started you started you 06:33 was a very young girl couldn't be my daughter 06:35 without doing some exercise and even though 06:38 you had a gap or you didn't workout for while. 06:40 You still for benefit from the years you did 06:41 workout didn't you? Yes, I did okay now what 06:44 we're gonna to do we're gonna to bend over the 06:46 waist have the legs bend slightly. Now we're 06:49 gonna to reach out as you for got hold to 06:50 something and we're gonna to do that motion 06:52 again pull way back and then go forward pull 06:57 back and go forward and pull back and forward. 07:03 We're gonna to do 10 of these Britney. You can 07:07 be using weights again for this, this is a rowing 07:10 motion, still working that same area focusing on 07:13 you upper back. Too often exercise program 07:16 so, young people are focusing on the chest, 07:18 the chest, the chest, I remember seeing. Well I 07:22 talked about that in just second how many we 07:24 got? Two more okay one more time good. Okay 07:31 put the arm up over the head and stretch, now 07:36 we're stretching the muscle we just work. 07:38 I remember when I was working with a some 07:40 going and keep stretching, when I was working 07:43 with a team they always doing training for 07:45 football they were dong their upper chest four 07:48 times a week they were doing upper back at all 07:50 and all the guys walked around like they too 07:52 much starch in their deodorant so, and their 07:54 was really limiting their growth development so, 07:57 I start strong like again. Okay let's do the other 07:59 side now, okay we want to hold it stretch for 08:02 about 10 to 15 seconds make sure you keep 08:05 breathing as you doing it, do not hold your 08:07 breath at all while you exercising. When you 08:10 doing this stretch you should feel it through the 08:12 sides through area that you just gonna to done 08:15 working okay. Go ahead and relax now we're 08:18 gonna to work the shoulder area this is a 08:21 very important area we're gonna to put the 08:22 arms out and we're gonna to do some arm 08:24 circles. We're gonna to start with just small 08:27 circles. This is an exercise that everybody 08:32 can do. Well, pretty much everybody yeah 08:35 really bad, bad shoulders might be hard, 08:38 but now let's reverse it and for the most part 08:42 everybody can do some similar of a arm circle 08:45 exercise, when you doing this one you're 08:51 focusing on the shoulder area and you really 08:53 want to think about too much because as we do 08:55 it though start to feel it more and more. Okay 08:57 let's go the other direction again, if you 09:01 need to put your arms down at home that's okay, 09:05 you want to keep your arms as straight as fast 09:06 but while you doing it. Keep the arms straight 09:13 that can see you that well so, I'm assuming you 09:16 both doing it properly okay circle them keep the 09:20 palms down as you do it. Now just make a little 09:25 bigger circles now let's go back to the front 09:30 again nice big circles. Smile while you doing 09:35 we're having a good time alright. Now let's 09:37 go back for it now let's tighten them up again 09:42 nice and small okay let's go forward again and 09:50 at backwards okay. Now we're gonna to trying 09:54 hold it there for on minute and you'll be 09:57 amazed to how heavy your arms will start to 09:59 feel after one minute of this holding about 10:02 straight, nice and straight the elbows 10:03 totally locked out, palms down nice 10:06 straight across. shall we nice line there, should 10:10 be ready for take off right or else we need to 10:13 some win get some what do you call you got to 10:16 have that up draft over the top of the wings 10:18 there okay. Keep holding them, almost there 10:25 we're half way done, again if you have to put 10:28 your arms down at home that's okay, but we 10:31 want to get nice good workout here so, keep 10:33 folding in there we only got 20 seconds to go 10:36 start and see the fingers trembled just little bit 10:38 there Kay, but that's alright that's alright. 10:42 Okay, mild trembling, no not yet. Okay keep 10:45 holding, keep holding down to our last five 10:49 seconds. Britney you have a good smile, 10:52 alright. Put it down alright good. Now we're 10:55 gonna to do some shoulder shrugs we're 10:57 gonna to come up and around and up and 11:00 around and up and around, this is gonna work 11:03 the Trapezius area, also, very important area. 11:11 Lot of times people ask me about what I think 11:13 about things like TV football my own personal 11:16 opinion I feel like as the little young to start 11:18 getting into a Collision Sport, because you can 11:21 really do some damn which is somebody for the 11:23 long term okay up and around here the direction 11:26 now, and what I found to my life is like an NFL 11:32 running back we'll have a certain amount of 11:34 years at they were usually lost more than 11:36 they started 20 or 24, because they only take 11:40 so, much of that beating in pounding. Let's go 11:43 around five more times and one more time up 11:47 and around and just let it stretch down. Okay tip 11:52 your head to the side, stretch there and now go 11:57 with the other side stretch it there okay. 12:01 Now let's bring one arm across the body get 12:04 hold of it and pull it across you should feel 12:08 stretching right into here very good okay looks 12:12 good, feel your shoulders okay both 12:16 you're feeling okay good. Alright go the other 12:19 side now pull it across, pull it over alright good. 12:31 The arms is something that so, many lifters 12:33 think about especially young boys they want to 12:35 have the big guns and so what we're gonna to do 12:37 is we're gonna to do some Bicep work. We're 12:39 not going be using any weights but we're gonna 12:40 to do some put our arms out we're gonna to 12:43 bend the knees little bit and we're gonna to curl 12:45 into ourselves like this and we're gonna to reach 12:47 out so, we're flexing the biceps reach out and 12:53 you'll be amazing how much benefit you can get 12:55 by just flexing your arms on your own during 12:59 my years in body building we found that just by 13:01 going through pullers routine and flexing hard 13:04 you would feel your muscles work and you'll 13:05 be exhausted after wards. Now we're gonna to 13:10 put a little bit of motion into it we're gonna to 13:12 reach out okay now bring your left arm up go 13:16 down and bring your right arm up. So, we just 13:18 can keep alternating up and down up and down. 13:23 So, with the left down and right down, left, 13:29 good, right down, now together again, both 13:33 together and two more times like that curl it 13:38 up down curl up down now alternated again. 13:44 Since we're not using any weight and having to 13:47 depend up on our own resistance and flexing. 13:50 We're gonna to do a few more reputations and 13:52 we might do otherwise. Okay now together 13:56 again five of them there is 1 and 2 and 3 two 14:01 more times flex it up and flex it up okay now 14:06 alternated almost done and flex it, and flex it, 14:12 and flex, flex, flex one more time flex and 14:19 together for five more and that were done 1 and 14:22 2, 3 and 4, one more time and five good. 14:29 Shake it out, whenever we work the muscle we 14:32 also, want to work in antagonistic muscle. 14:34 So, in this case we want to work to triceps now 14:36 we're gonna hit the same position again, 14:39 bend the knees slightly good position. Now 14:41 we're gonna to push out and bring it back keep 14:44 the elbows in one spot try and flex the triceps 14:47 each time you push out the triceps at the back 14:49 of the arms, make sure you breath as you do it 14:52 keep your chest up the xiphoid process whic h 14:55 are little Bony Protuberance at the bottom 14:57 with your Sternum. You want to keep that up 14:59 the whole time, so, push it out, push it out, push 15:04 it out keep smiling Britney and push it out. 15:08 Okay now we're gonna alternated ready left and 15:11 right and left and right and left keep the elbows 15:17 at one spot and left and right and left and right 15:23 now we're gonna do them together push it out 15:26 and push it out, push it out push it out, one more 15:30 time like that okay now alternated again just 15:33 flex and flex, flex the triceps each time and 15:38 flex, flex, flex, flex one more time now together 15:45 again push it out, push it out, push it out, 15:51 almost done. Okay let's go five more there 1 and 15:57 2 and 3 flex 4 and 5 good shake it out very good 16:06 alright. Now doing the upper body so, in part of 16:11 the aquasion we also, need to work the legs. 16:13 It's the very important area for young people to 16:15 work. So, we're gonna to do two exercises we're 16:17 gonna to do Lunges and we're gonna to do some 16:20 Squats. Now to do a lunge we want to hands on 16:22 the hips Britney I'm having you demonstrated 16:25 and step out with your left leg step way out, 16:27 step way out and come down and back okay and 16:32 step out with the other leg now down and back 16:35 okay when you do the lunge the important thing 16:38 to remember is you don't want your knee to go 16:40 past your foot. So, keep in there you had good 16:43 line there so, you want to make sure you do that. 16:45 Now only thing I want you to do is trying to 16:46 step out just a little further okay. So, go and 16:48 step the left foot way out there good down okay 16:52 let's trying to get all one motion boom down 16:55 then back okay good alright we're ready come 16:59 back okay left foot first step way out and down 17:04 and back now Kay your legs are just slight bit 17:10 longer in Britney so, you have to keep it little 17:12 slow trying to keep the chest up posture is very 17:16 important while you do this now for some of 17:18 you older folks at home is said well I still want 17:20 to do this young persons workout you might be 17:23 saying but this hurts my knees so, when your 17:25 doing it you may not be elbow down as far so, 17:28 if you just go slightly down that's okay just go 17:31 to where you feel comfortable back down and 17:33 go ahead join the rotation here and just do 17:35 modified one we're just go down little bit and 17:40 you can do it that way until you start feeling 17:42 more comfortable and then you can go down 17:44 further, if you have very knees in my warn 17:47 avoid this one all together but see how you feel 17:52 this also, as one that can cause a great amount 17:54 of soreness. So, we don't want to go too over 17:57 bored on this exercise. You can take Dumbbells 18:01 while you doing this and hand over them in each 18:03 hand or you can have a bar of your behind your 18:05 head or you can go for a Lunge walk. We don't 18:09 quite have enough room on the set here to do 18:11 much walk or else I could have you do as go 18:13 around the podium here, but keep it going or 18:16 else trying to do five more on each side now, 18:21 but this is an excellent over all leg work do not 18:24 let your youngster avoid leg exercises because 18:28 actually it's more important for them to 18:30 get very strong structure their lower 18:32 body. I believe then their upper body, the upper 18:36 body will take of itself as to they go through 18:38 lot of exercises of recreation. Okay and I 18:43 think we got one more on each side that was it, 18:46 that was it. Okay well start to count and talk 18:48 at same time. Now we're gonna to do some 18:50 Squats and we had already do Squats what we're 18:53 gonna to do is gonna to have the chest up we're 18:54 gonna across the arms we're gonna to squat 18:56 down we're gonna to keep the knees over the 18:58 feet just like the Lunges, the first motion of the 19:01 Squat is actually the push your hips back like 19:03 your reaching for chair, but by the same token 19:06 you've got to keep your chest up. So, I should be 19:08 all keep look at right the camera, as I Squat 19:11 down alright again this is 1 if you have to go 19:15 modified not go down very deep that's okay, 19:19 but this is an excellent one for you youngsters to 19:20 do and for the oldsters too. By actually more 19:25 important for the older people to do this one 19:30 Squat down, lay down keep the chest up for 19:38 whole time you do it, I gonna to check form 19:39 here keep going push your hips back as you do 19:42 it, very good you're looking good alright. Give 19:46 me 10 more Britney, okay that looks great Kay 19:52 you're looking good, both from that very good 19:55 form. We're going down at till that upper thigh 19:59 is right about parallel to the floor for more as 20:02 young people that should be no problem for 20:04 those of the older set who might not be will get 20:06 down quite that far. How many more we got? 20:14 Two more, two more okay there is 1 and 2 now 20:21 we're gonna to go down and hold it for 10 20:23 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, or else go 20:36 ahead and lay on your sides on the floor okay 20:42 bring your grab or hold it your ankle pull your 20:45 heal up towards Gluteus Maximus stretch the 20:47 other way gap there Kay there you go. Now for 20:51 those at home if you don't have a lot of 20:53 flexibility you might wondering while your heal 20:55 is not touching your Gluteus Maximus and it 20:57 might be because you just having got flexible 20:59 enough, but stay with it and it should get better. 21:03 You're gonna to hold it for a five more seconds 21:06 hold your stretch study it should not hurt, 21:08 it should feel very comfortable, but yet you 21:11 still you should feel the muscle your stretching 21:13 okay let's go the other side and pull it up alright 21:29 when young people are get into in exercise 21:31 routine that finally very important to do your 21:33 exercises slow and control so, you don't get too 21:38 ballistic as if you do there the chances of 21:40 injuring yourself go up drastically okay. Let's go 21:45 ahead and try and lay on your back hold your 21:50 right knee up to your chest and stretch the 21:54 Hamstring area alright let's do the other leg now 22:07 activity is like running and jumping and 22:09 swimming and cycling all those things rolling 22:12 those who are all excelling exercises for 22:15 young person to do Okay go ahead and relax 22:19 alright let's bring your back up on your feet. 22:23 Okay we're gonna to come at to the edges of 22:25 platform we're gonna to do some Toe raises. 22:29 Okay go and put your hand on my shoulder 22:32 there Kay that will help you balance okay way 22:34 up okay and way down way up and way down 22:41 this is important motion for all people as well to 22:44 keep flexibility of the ankles one of the things 22:46 that happens to young people quite frequently 22:49 there is a sprain their ankles from various 22:50 activities especially things like Basketball or 22:54 Volleyball things like that having strong ankles 22:57 when that will help to prevent some of those 22:58 things, but also, will help you recovery if they 23:01 do have it. So, doing the calf raises will be very 23:04 beneficial it will be in exercise a lot of young 23:07 people will over look don't do that get on 23:10 there and do some and you'll find yourself 23:12 making a lot of progress. For young girls 23:15 exercise is extremely important, because you 23:18 developing your Bone Matrix when you're 23:21 young. So, Britney you why don't miss those 23:23 years where you developing your bones to make 23:25 sure and you don't get all crippled over lay 23:27 down in life. So, it's very important for young 23:29 people especially young girls to get a lot of 23:32 exercise and it's stay off the pop. Pop is one 23:36 of the major contributors to Osteoporosis, 23:39 because of the fast work acid which does not 23:40 have abnormal digestive pathway but similar 23:47 chemical structure to Phosphorus and so, 23:48 Phosphorus and calcium place since our battle 23:50 and so, you see bunch of girls drink and a bunch 23:52 of pop and you're gonna to see a bunch of 23:53 Osteoporosis later on. Alright, let's go five 23:59 more times way up and way down and way up 24:04 and way down three more times last one. Okay 24:11 now let's stretch the calf area we're gonna to 24:14 do that by stepping back pressing your heal 24:16 to the floor press down now lean forward and 24:21 you should feel that stretch even a little bit 24:23 more, stretch it alright switch it over. I've seen 24:34 many young people when they start working out 24:37 at an early age and they really don't make a 24:38 lot of progress and it can be discouraging but 24:41 then once they start getting that all puberty 24:44 and their Hormone start are really surged and 24:46 they just really explode up part greater and you 24:48 dells ever expect them too. So, I really feel 24:51 it's very beneficial for young people beginning a 24:53 good program right away okay good. Relax 24:57 okay I've actually like to do is few crunches so, 25:00 let's get back on your back there on the floor 25:04 and what we're gonna to do our crunches and 25:05 we're gonna to put our hands behind the neck 25:08 this is the important area is for young people 25:11 okay. We're gonna to what you gonna do is 25:12 you're gonna to crunch your abdomen by 25:14 pushing your lower back to the floor as much as 25:16 possible. When you set up bring your chin up 25:19 and just come on up okay go behind your neck 25:22 more there Kay just get your chin up see how 25:25 Britney is here okay go and come on up good 25:28 very important keep that chin up as you come 25:30 forward on your crunches that's good keep it 25:33 going very good one of the big problem the 25:40 young people have is their getting more and 25:42 more Obese by the year it's a terrible thing how 25:46 many kids are getting over weight lack of 25:48 exercise of course is a big part of that, but too 25:50 much television too much Internet, too much in 25:53 activity non of regular exercise and way too 25:57 much young junk food. By working there hold 26:00 their off body and by working the abdominal 26:02 now will certainly help, but if you belly is still 26:05 full of Jelly then having a nice abdominal wall 26:08 you still not going to show up and all are young 26:11 people want to look good nobody wants to feel 26:13 like their an odd ball by being weighable 26:16 weight. So, very important to get your young 26:18 person in the workout program especially the 26:20 are gonna to start having problems of the in fact 26:22 over to Black Hills one of our Doctor is a 26:25 Pediatrician and so, we actually want to have 26:28 young persons camp out there to trying to help 26:31 kids get into the good eating pattern. Okay so, 26:34 two more and very good alright. Back up we go 26:42 alright kind Britney I think that's good, good 26:44 workout thanks a lot for helping us out. 26:49 For all you youngsters at home you might have 26:51 great aspirations about doing some wonderful 26:54 great things. Certainly there is nothing wrong 26:56 with setting your goals high and going for it. 26:58 I have a young man I'm training right now who is 27:00 only 14 years old he get his already 6, foot 2 230 27:04 pounds and bench pressing 315 pounds so, 27:07 his gotten much stronger and you ever thought 27:08 possible but one of the things I'm trying to do 27:11 with them is first of all to teach young people 27:13 just a train as hard as they can not to worry 27:16 about how many pounds they left or what ever 27:18 and trying to do it for the right reason. See if you 27:21 doing it just a glorify our bodies it can be very, 27:23 very frustrating very discouraging and in all it 27:26 only sets ourselves for a big fall. But I always 27:28 trying courage young people and all people that 27:30 whenever we train we've to do it for the 27:32 right reason and that is to glorify God with our 27:35 bodies because we're not our own we are bought 27:37 with the price and that price is the blood of 27:40 Christ. So, what ever you do claim to promises 27:43 the Philippians 4:13 which states that I can do all 27:46 things to Christ which strengthens me. God bless 27:49 you thanks for joining us. We look forward 27:51 to see you next time on Body and Spirit. |
Revised 2014-12-17