Participants: Dick Nunez (Host), Kyle Gabbert & Leif Sjoren
Series Code: BAS
Program Code: BAS000151
|
00:03 The following program is designed to demonstrate
00:05 simple workouts that you can 00:06 use to improve your health. 00:09 Be sure to consult your physician before 00:11 beginning any exercise program. 00:14 Asthma is a condition that affects many people 00:16 and if you have it. It can be very scary. 00:19 We gonna talk about what you can do for it 00:21 next on Body and Spirit. 00:48 Hello, this is Dick Nunez, Wellness Director of the 00:50 Black Hills Health and Education Center. 00:52 Welcome to Body and Spirit. 00:54 If you've ever had a condition such as asthma 00:56 and all of a sudden it's hard for you 00:58 to even get a breath, it's no laughing matter, 01:00 and we know that there lot of things 01:03 that can't be done for it, but there are something 01:05 that it can be done for it. Unfortunately it's something 01:08 you might have to battle for the rest of your life. 01:09 But at least in keeping under control it can be 01:12 manageable and exercise can help. 01:14 We gonna talk more about as we get into our program 01:17 and we are ready begin. Helping me out will be 01:19 Kyle and Leif. Kyle lives out there at the Black Hills, 01:23 while Leif is a student at Tamarack Springs Academy 01:26 in Polebridge, Montana. 01:27 So, we gonna start by warming up and we gonna do 01:30 so by just bringing the arms up and around 01:32 and we gonna focus on expanding the ribcage 01:35 as much as we can on a work on getting a good 01:38 big breath of air each time. Breath into the nose, 01:42 come up and around, breath out through the mouth, 01:45 into the nose, breathing out to the mouth 01:50 and up and around, breathing, big breath and blow out, 01:54 and up and around and up and around 02:01 and up and around, very good. 02:06 Now we gonna get to our exercise. We gonna start 02:09 by putting our hands together and we just gonna 02:11 push from one side to the other, push it cross, 02:14 push it cross and the cross and by doing this we are 02:19 working in the chest area, which is a major muscle 02:21 group of the upper body. Press the hands strong, 02:25 bring it to the cross; bring it to the cross. 02:28 as you do that you should feel your pectoralis major 02:31 contract because to work the chest you have to 02:35 horizontally add up the humerus, which is the 02:37 upper arm bone and that we are doing as we give 02:40 ourselves some resistance, and so we gonna go 02:43 10 more each way, Kyle help to count in case 02:46 I get distracted on something else. 02:48 And push it cross, push it cross, push it cross, 02:53 alright looks good, keep the arm right up there 02:57 perpendicular to the floor, excuse me, 03:03 I may pearl out to the floor, okay. 03:07 Well, I've been corrected by our student over here. 03:09 I could hear them, oh, wait a minute. Okay, and relax. 03:18 Hands behind the head and bring the elbows back 03:25 and stretch back and give yourselves a hug, 03:32 pull it apart, pull your shoulder blades 03:35 as far apart you can and now bring 03:38 the hands back up over the head again. 03:43 Elbows way back and now give yourselves a hug again. 03:53 Pull your shoulder blade apart. 03:57 Okay, let's reach up about the side. 03:59 We gonna pull back like this and push back up, 04:02 pull down and back up, pull down and up. 04:09 You guys keep going for 30 of them. 04:11 Once you focus on bringing your elbows back 04:14 as far as you can as you pull down bring them way back, 04:17 reach up, way down, reach up, down and up, very good, 04:24 squeeze it each time, okay, reach it out in the way 04:28 from a little more Kyle as you go up. 04:30 Push it out, squeeze down and out, very good. 04:36 Smile guys you have a good time, come on. 04:40 Alright, squeeze down and out, squeeze down and out. 04:48 The crew what's called sports-induced or exercise 04:52 induced asthma and that can be very difficult 04:55 for young athletes to handle but there are lot of 04:58 athletes out there even in the professional ranks 05:00 who have learned to cope with their asthma 05:02 and keep going. And basically we are talking about 05:04 is a constriction of the bronchial tubes, 05:06 which make it very difficult for somebody to breath. 05:09 What we will talk about really is an autoimmune 05:11 type disorder for the immune system is reacting 05:14 to some type of irritant to the bronchial tubes. 05:18 How many we are at? 05:19 I think we are on 20. 05:21 Okay, got 8 more repetitions to go. Pull it down 05:24 so if you are, battles asthma, you know about the 05:29 inhalers to open up those bronchial tubes 05:31 and you can have, you have to pace yourself 05:34 if you fair yourself starting to have some problems 05:36 make sure you stop and relax and certainly talk to your 05:39 physician about getting into an exercise program. 05:42 So, certainly wouldn't want to create any problems, 05:44 again exercise has been found to be helpful 05:47 for people as well. As you get more and more fit 05:49 you actually find - do more without having an 05:52 asthma attack as you get healthier. 05:54 Okay, now we gonna bend over the waist and reach out 05:58 and pull back, squeeze together and then reach out, 06:01 pull way back, and reach way out, pull back, 06:05 reach way out, pull back and out. 06:09 Another great thing about exercise for people 06:12 who have asthma is releases endorphins into our system. 06:16 Endorphins are the chemical substance in our body 06:19 that similar to morphine. It give us 06:21 new feeling of euphoria. New mothers who have born 06:25 a child seems like a very painful experience, but yet 06:27 they have a great joy in their pace when the baby 06:31 is put under abdomen for the first time 06:33 this is endorphins are kicking in. 06:35 When people get into the exercise even though they 06:38 may be uncomfortable while they are doing it. 06:39 When they finish they have this feeling of well being 06:41 and basically fourth type stay. 06:44 Have you talked to many people who recovered 06:46 from drug addiction? And said, they use exercise 06:49 as way of doing it because they got hooked 06:52 on endorphins instead of chemicals 06:54 that we are putting into their body. 06:56 Okay, let's go 5 more times, 07:00 and there is 2 and 3 and 4, 07:05 one more time and 5, very good. 07:09 Let's stretch out. Putting arm up over the head 07:11 and pull, stretch along the tissimus area there. 07:16 Don't pull too hard. Just give yourself 07:20 a nice steady stretch. You want to hold that 07:22 about 10 to 15 seconds. Alright, and now we are ready 07:28 to switch over the other side. 07:33 Okay, and pull, very good. 07:39 Alright, you're feeling alright, okay, good. 07:43 Alright, go ahead and relax. 07:44 Let's do some shoulder work. Hands up here. 07:47 We gonna start by alternating push your left arm up, 07:51 down, now your right, now your left, now your right 07:56 and left and right and left and right and left and right, 08:05 now push out to the side and back in, push out, 08:09 back in, push out and in and out and in and out 08:16 and in and out and in and out and in and out, 08:23 now back up and up and left and right 08:31 and left and right and left and right, 08:39 now back out to the side, back in and out and back in 08:44 and out and right and left and right 08:52 and left and right and left and right 08:59 and left and right, way out, now up again 09:07 left and right and left and right, way up, and left, 09:15 push up and push up, 2 more times each side, 09:19 there is 1 and 2, very good, alright. 09:27 We gonna do now is roll our shoulders up and around, 09:30 way up and way back, way up, way back, way up, 09:36 this is gonna work trapezius muscles up around the neck. 09:41 Trapezius actually goes from the base of the skull 09:45 all the way down to your XII thoracic vertebrae 09:48 and forms like a big diamond right in the middle 09:51 of your back, and up and around, and up and around, 09:56 and up and around, feel those muscles working 10:00 along your scapula, which is also known as your 10:04 shoulder blades and up and around, and up and around. 10:08 Now up the other way, shrug up and around and up, 10:13 okay, keep going guys. Keep the arms fairly straight, 10:16 feel those muscles work, very good, very good. 10:20 Now if you want to use dumbbell while you do this 10:22 you can do that, good, 5 more times, 10:27 way up, way up, way up, and up one more time, and up. 10:34 Now, let's just go straight up and rack down, 10:37 straight up and down. We gonna do 20 of them, 10:40 and 4 and 5, 6, 7, very good, keep going, 10:47 8, 9, ten more, up and up and up and up and up, 10:58 five more times and up and up and up, two more, 11:03 up and up, very good, alright. 11:07 Let's stretch that area. Bring your arm across, 11:10 put your hand behind and pull, alright, 5 more seconds 11:20 and now let's go the other direction. 11:26 As certainly asthma will vary in intensity 11:29 and so if you have severe asthma I know that 11:32 something is going to very, very difficult but again 11:35 as you eat healthy and if you practice 11:38 a proper lifestyle it certainly has been found 11:40 to be beneficial to help relieve 11:42 the symptoms of asthma. 11:45 Alright, way for some bicep exercise now. 11:48 We gonna start by reaching out. We gonna flex up, 11:52 reach out and you can use dumbbells for this exercise 11:56 if you want focus on your biceps, flex in, reach out, 12:00 flex in, reach out, flex in, reach out, flex in, 12:06 reach out. Now we gonna alternative,, 12:08 go left and right, and left and right,, 12:14 and left and right, and left and right, 12:21 and left and right. Now we gonna do both arms together, 12:25 squeeze arms, flex the arms, flex the arms, 12:30 keep the pumps up, turn the little fingers out 12:35 if you can where you bring it right up into you like 12:38 you wanna touch your chin with your little fingers, 12:40 okay. Now one arm at the time again and right 12:46 and left and right and left and right 12:52 and left and right and left and right 12:58 and left and right, now both arms together, flex, flex, 13:04 we gonna do 20 of them. There is 3 and 4, squeeze up, 13:10 keep smiling, keep breathing, although since you need 13:14 to do, squeeze and down, and curl and curl, 13:19 10 more times, 1, 2, squeeze the arms, 3, reach out 13:27 and up, reach out and up, reach out and up, 5 more, 13:32 squeeze the biceps. Enjoy it Kyle, enjoy it, 13:37 come on, up and up and relax, 13:43 very good. You feel that. Oh! Yeah. 13:45 You are pumped up now, oh! Very good, very good. 13:48 Okay, will you want to beat doctor Garner 13:51 in the push up contest. Yeah. 13:54 Alright, How many you do? 45. 13:56 45, that's good. 45 push ups I'll remember that 14:00 for another show. Okay, elbows up. 14:03 Now we gonna push out, bring it up, press it out 14:07 and up, press it out and up. 14:10 We work in the triceps now, the opposite muscles 14:13 of the biceps. These are the muscles that give your 14:17 elbows stability and now we gonna do one arm at a time 14:21 left and right and left and right and left and right 14:29 and left and right, two more times each side, 14:33 and out and out, now both together again. 14:39 Press and press and press and press and press it out, 14:47 press it out, press it out, one arm at a time 14:51 left and right and left and right and left and right 15:00 and left and right and press out, press out 15:06 and left and right, both arms together, 15:09 press and press and press and press, push it, 15:16 make your triceps work, press it out, press it out, 15:21 press it out, 10 more times, 1, 2, flex each time, 15:29 flex and flex and 6 and 7 and 8 and 9, 15:38 last one, 10 very good. 15:40 Okay. We gonna start some leg work now. 15:44 Step out to the side, stretch the inside the thigh, 15:49 put the pressure on the left leg. 15:51 Well, we gonna do is we gonna shift 15:53 over the other side. Now we putting the pressure 15:56 on the right leg by stretching 15:58 inside of the left thigh. Now we are going back over 16:01 and back over, and shift, stretch and shift, stretch 16:11 back to left, stretch to the right, 16:15 stretch to the left, stretch to the right 16:21 and stretch to the left, stretch to the right, stretch, 16:28 very good, keep going just stretch it 16:30 and back and back, 5 more each way, 16:39 there is 1 and 2 and 3 and 4, and on the last one. 16:52 We gonna hold that position, hold it, hold it 16:56 feel the stretch on the inside, hold it, hold it, 17:03 hold it, now go the other way. 17:05 We gonna hold it over there, hold, stretch the inside 17:10 of the left thigh, should feel it in the right thigh 17:13 as you holding yourselves which is the big 17:15 stabilization, hang on, five more seconds, 17:18 4, 3, 2, 1, now relax. 17:25 Okay, Now we gonna do some squat. 17:28 We gonna do slowly, slowly that's the key. 17:33 We gonna cross our arms 10 seconds down 17:36 and 10 seconds up. You guys would love it, 17:39 and for those at home especially asthma again 17:42 pay attention to how you feel you need to stop, 17:45 go ahead. But this way we get a good leg work out 17:48 without having do a lot of repetitions. 17:50 Cross your arms across your chest and down slow, 17:54 1, 2, 3, 4, 5, push the hips back, 18:01 7, 8, 9, 10, up slow, 18:05 1, 2, great form guys, 3, 4, 5, 18:10 remember you want to keep the knees over the feet 18:13 first move is pushing your back side out, 18:17 okay, back down, 1, 2, 3, 4, 5, 18:23 push the hips back Kyle, 7, that's better, 8, 9, 10, 18:30 up slow, 1, 2, 3, 4, Oh! Yes, 6, 7, 8, 9, 18:41 and back down, don't go too high Kyle. 18:44 You want to rest, you want to keep enjoying those, 18:46 3, 4, 5, have a fun yet, 6, 7, 8, 9, down, 18:54 down, down, up slow, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 19:08 back down, 1, 2, nice and slow, pushing hip back, 19:12 5, 6, 7, 8, 9, 10, up slow, 1, 2, 3, 4, 19:25 your legs are start to shake, 8, 9 ,10, 19:30 back down slow one, 2, 3, 4, 5, 6, 7, 8, 9, 10, 19:43 up, 2, 3, 4, 5, 6, 7, 8, we gonna go for 2 more, 19:53 down, 2, 3, 4, push your hips back, 20:00 6, 7, chest up, 8, 9, down, down, down, down, 20:07 up slow, 1, 2, 3, 4, 5, 6, 7, 8, 9, one more time, 20:21 down, push the hips back, 3, 4, 5, 6, 7, 8, 9, 10, 20:34 and up, 1, 2, 3, 4, 5, 6, 7, 8, 9, relax. 20:47 Alright. Well, good, Okay, now we need to stretch 20:52 those muscles up. Put your left hand on my shoulder 20:55 you get go and switch your hands, 20:58 okay, you get to hold that leg. 20:59 You go ahead and get hold of your right, 21:01 okay, stretch back. Now if you can't get a hold 21:04 of your ankle that's okay, that Kyle 21:07 just go ahead and hold the pant leg. 21:09 Okay. That's all the further you can get that's okay. 21:12 Keep working on it you will get more flexible 21:14 as you do it. We see this happen all the time 21:16 at our Wellness Center. People can't get to their ankle 21:19 at first so they just go their pant leg and then comes 21:22 the inevitable day they get hold that ankle 21:24 and they are like "Yes I got it", alright, 21:27 switch sides, go and put your other hand 21:30 on my shoulder and switch, which leg you are 21:32 grabbing, there we go. Very good. Steady pull. 21:38 This might be a little bit uncomfortable stretch. 21:41 Do not take it to a great pain range. 21:43 You just want to feel the quadriceps muscles 21:46 stretching and it shift they really good after doing 21:48 all those squat. Okay, go ahead and relax. 21:54 And now we gonna go ahead and stretch our hamstrings 21:57 and to do that we gonna step out, 21:59 step out your left leg, okay, 22:02 give upon your left heel, bend your right leg, 22:05 lean forward into your left leg, keep your chest up. 22:08 We want to go and grab your leg you can. 22:13 Hold it so you feel that stretch in the back 22:16 of your leg, up around the gluteal area, 22:19 which is your barrier. 22:26 Alright, let's switch and go the other way now. 22:31 Stretch back, bend the back leg. 22:35 The front leg is straight. The toe is up. 22:39 You are on the heel. The chest is up. 22:40 You are leaning forward into it, very good fellows 22:44 you look great, good job. 22:48 Holding it for 5 more seconds, okay. 22:55 Now let's do some calf raises. Come to the back here. 22:58 Put your hand on my shoulder or act as stability 23:02 for you. Go away down and way up, way down, 23:07 way up, way down and way up, 23:15 way down, way up, very good, keep going. 23:22 And now we gonna to speed it up. 23:24 Hold that to the top, okay, ready, down and up, 23:27 down and up, down and up, down and 4, down, 23:31 5, down, 6, down, 7, down, 8, down, 9, down 23:37 slow and way up and down and way up and down, 23:45 keep going if you wondering at home 23:47 what to do to speed it up. What to do Kyle? 23:51 Hurts more. That's right, it hurts more 23:56 Simple as that just changes the speed, give the muscle 24:01 something else to think about, 24:02 okay, let's go 10 more, fast go up and down, up, 24:08 2, up, 3, up, 4, up, 5, up, 6, up, 7, up, 24:15 8, up, 9, up 10, stretch, stretch down, stretch down, 24:20 stretch down, down, down, down, just hold it there. 24:24 Now way up high and way down and way up 24:30 and way down and up and down, 24:38 we gonna go 3 more way up and down and up and down, 24:45 last one, up and down, very good. 24:49 Now let's the calf, put your right foot back. 24:54 We gonna press the toe or press at the floor 24:57 and lean forward over your left leg. Keep feel it 25:03 stretch in the calf area. Nice feeling that. 25:06 Yup! Alright, chest is up, good posture, looks good 25:12 and hold on for about 5 more seconds and now 25:18 let's switch over. We are down to the cool-down time 25:21 of the work out. Press the heel down on the left foot, 25:27 Lean into the right side, keep your chest up 25:29 and we gonna hold that stretch for about 25:32 10 to 15 seconds. Keep breathing, keep smiling, 25:39 there we go, five more seconds, 4, 3, 2, 1, relax. 25:49 Okay, let's finish up some trunk turns. 25:52 Just go ahead and rotate, stretch your trunk 25:56 and now let's go the other direction, way over, 26:02 good, guy you can really do a rotation there. 26:07 I am impressed. Turn and turn. 26:14 We had one woman into our Wellness program 26:17 she could actually turn all the way around 26:19 and put her chest facing opposite direction. 26:22 She was giving lessons to owls up in Alaska. 26:25 Okay, turn. She was giving lesson 26:29 but she could actually do that she could turn that much 26:33 and turn and turn and turn and we gonna do 26:46 one more time, and turn and turn, 26:54 great job fellows. You are done, okay. 27:02 If you battle with any immune disorders like asthma 27:06 make sure you get lot of water, eat healthy, 27:08 get some regular exercise, get lot of sunshine, 27:11 keep good rest because it's so vital for boosting 27:14 immune system and spent a lot of time with your maker. 27:17 When you spent time with God that helps relax our body, 27:20 make just feel good when you spent time and 27:23 praise and worship. It will releases endorphins. 27:25 It gives us feeling of well being. 27:27 Scientific research shows at those who have a regular 27:30 pro-life are much healthier. 27:32 You know that for a fact so when ever you do 27:35 whatever makes sure you do it for the right reason 27:37 do it all to glorify God in order to do and 27:41 He will be sure to help you through claim 27:43 a promises of Philippians 4:13, which states, 27:46 I can do all things through Christ, 27:47 which strengthens me. God bless. 27:49 We look forward see you next time on Body and Spirit. |
Revised 2014-12-17