Participants: Dick Nunez (Host), Art Garner
Series Code: BAS
Program Code: BAS000152
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Senior citizens are finding, they can stay fit and 00:16 healthy much longer then we used to be thought off. 00:18 Today, we're gonna be focusing on senior men. 00:21 Talking about, how they can live a long and healthy life. 00:24 Stay tune to find out more next on Body and Spirit. 00:51 Hello, I am Dick Nunez, Wellness Director of 00:53 the Black Hills Health and Education Center. 00:55 Welcome to Body and Spirit. 00:57 Many years ago, when I was in athletic 00:59 club industry, I was teaching a health and wellness 01:01 class. There was a man in there, who was a banker. 01:04 He was about 60 years old at the time 01:06 and he wasn't very fit. In fact, he was very weak 01:09 and over the course of time, he changed his eating 01:11 habits and so forth and he want to start personal 01:14 training with me. So, I started working him out 01:16 and I remember when we first got him. 01:18 So, he could bench press a 135 pounds, 01:21 which is the big 45 pound plates on each side. 01:23 We thought it was great day and I thought I would never 01:26 get him up to that strength level. 01:28 But yet we manage to get there, over the years 01:31 I've been in working at the Black Hills Health and 01:33 Education Center and every once in a while I go 01:35 back to Olympia, Washington, where I'm from and 01:39 and I'll see some of the people I used to know, 01:41 my last trip back one of the youngsters I used to train, 01:43 who is now 40 year old man said. 01:45 "You should see Jim, he's absolutely amazing, 01:49 and I thought what do you talking about". 01:51 He already got some more records now in power lifting 01:53 for his age category. Well, the next day when I came 01:56 at the athletic club. There was Jim the same guy; 01:59 I started so many years ago, who is now 74 years 02:02 old was bench pressing 290 pounds. 02:05 Squatting around 400 and dead lifting around 400 02:09 and he was now world record holder for age class 02:12 over 70 years old and I ask him, I said Jim. 02:15 How do you do it? How you setting all these world 02:17 records, and he said well, people get dieing 02:19 and it makes much easier for me. 02:22 But the reality is senior citizens can get much 02:25 stronger than they used to think and by lifting weights 02:27 and getting a regular exercise program they can really 02:30 attain a very high level fitness. 02:33 So we're gonna talk more about that today and 02:35 we're gonna do a program, for senior men and you can 02:38 see just how strong, they can get and helping me 02:41 out today will be one of my partners from the 02:43 Black Hills Health and Education Center. Dr. Garner, 02:46 come on out Art, I trained Art on a regular basis so. 02:51 I know what he's capable of and so we're gonna 02:53 get a good workout going. Well that is 02:55 Well that just warm-up a little bit first, 02:57 so let's just stretch the arms back Art and we will push 03:00 them out and we will bring them back, push out, 03:04 bring them back, push out. What warming up does, it 03:08 gets the blood circulating, increases the heart rate, 03:11 the respiration and gets some muscle ready to do 03:15 something a little bit more strenuous in what 03:18 we're doing right here. This is simply a warm-up, 03:22 okay and Art knows. What we're warming up to do, 03:25 so we will be getting on that in just a second. 03:28 Let's go about three more Art, this 1 and 2, 03:33 one more time and 3, very good. Alright, 03:36 lot of times people think, well when you get older, 03:39 you shouldn't do things like pushups. 03:40 But I know you're very good at them so, 03:42 I want to have hit the deck now. 03:45 Okay. Pushup position, now Art has a bad wrist, 03:48 so he does modify his left hand little bit. 03:50 Which goes on to show, where there is a will 03:52 there is a way, okay Art let's go ahead and pump 03:55 some Art, very good, very good. 04:01 Okay, let's go down just a little further, very good. 04:04 You're doing great keep going, push it out, 04:12 push it out, good. Now, at home if you need to do 04:15 these off your knees or against the wall. 04:17 That's alright, keep pushing Art, keep pushing, 04:21 keep pushing, keep pushing, very good we're gonna 04:24 keep them going. Push it and push it and push it, 04:29 very good, push it and push it and push it. 04:32 Common Art, push it and push it and push it, 04:37 common you're doing great, push it, push it, push it, 04:41 two more, push it, one more, push, very good. 04:46 Alright, I didn't even count, but I bet you did. 04:50 How many you do? Thirty seven. 04:52 Thirty seven, alright, thirty seven pushups 04:56 and how old are you? Seventy one. 04:59 Seventy one, that's fantastic. How that feel. 05:02 Well, that's good. Oh! Okay. Feels good. 05:05 Let's stretch out, Art put your hands over your head, 05:08 push your elbows back and then bring it crossed. 05:20 Now, Art you also have a little bit of lung situation, 05:24 where you're, where you born with part. 05:26 Small capacity. Small capacity, 05:29 so you got small lung capacity. So, 05:31 we're gonna try and make sure, we don't wind him 05:33 too much but I don't know, if you notice how 05:35 fast he's bounced back. Because he's doing 05:39 very well, okay bring it across. 05:43 Okay, and as you can see. He's not very the biggest 05:46 guy around. In fact, you might notice, 05:48 there is a little bit of a size discrepancy between 05:50 us are. Lightly. Let's go and get a towel, okay. 05:58 Now, I'm gonna act as Art resistance, 06:00 because I promise him a good workout today 06:02 and so what I want you do is you're gonna 06:03 step back and grab hold of the towel. 06:07 Okay, you got pull it into you and then out. 06:10 I'm wanna be your resistance and pull and back 06:14 and pull. This is a rolling motion, pull your elbows back, 06:18 very good and pull and pull. 06:24 It allows me to get little exercise here to Art and pull 06:28 and pull and pull. Arnold Schwarzenegger and 06:39 Franco Colombo used to do this getting ready for 06:41 bodybuilding routine and we're about the similar 06:46 size difference as they are. And pull, and pull, and pull, 06:58 and pull, two more times and pull, last one and pull, 07:09 very good. I think Art was looking unto me, 07:11 see if I was getting tired yet. Not yet Art, no. Okay, 07:17 we're gonna stretch out now, reach up, 07:20 grab a hold of your elbow. Okay, very good, 07:24 now Art has a little bit of a shoulder problem as well, 07:27 he injured his shoulder, when he was younger and 07:28 but yet he still been able to go forward 07:31 and keep working and I know another one 07:34 of our people out there at the center are Dr. Blower 07:38 broke his wrist one time. Okay, go and switch 07:41 the other side and he actually was, 07:43 after he got the cast on, you should go this way, 07:46 there you go. After he got cast on, he came right back 07:51 out and show me the cast and he said well. 07:54 You got, your work cut out for you, but he didn't 07:55 take anytime of. Went right back in to working out 07:58 again without missing a beat. Often times people 08:01 will use something like that as an excuse to stop. 08:04 But he didn't, he just kept going boldly forward. 08:07 Alright, go and relax, are you ready for some more. 08:11 Sure. That's what I want to hear, 08:13 okay front in the center. Okay, we're gonna do 08:16 some raises out to the side, raise up, back down, 08:21 raise up and up, and up, and up, and up, and up. 08:34 This is a lateral raise exercise, 08:36 you can use dumbbells to do this or you can do 08:39 with no resistance at all. If you want or if 08:43 you have a partner or somebody like to workout with, 08:47 they can provide the resistance for you. 08:48 Like I'm doing for Art here, we're working the 08:53 shoulder area. I need to give him enough levy, 08:57 there we can make this set last for long enough 09:01 to give him a good training effect. Okay, 09:06 we're gonna go three more Art, there is 1 and 2 and 3, 09:15 very good. We're gonna do another exercise before 09:19 we have your stretch your shoulders out, okay. 09:22 I want you to grab that palms over. Okay, get you feet 09:26 together, okay and roll it up, up right row and back 09:30 down, good, elbows way up. That's better, 09:39 elbows up, very good, elbows up, good job, pull it, 09:45 pull it and pull and pull and pull. Elbows up, 09:54 very good, elbows up, elbows up, elbows up, elbows up, 10:03 good, five more time. There is 1, 2, 3, 4, 5, 10:15 eyes are synchronized down here and now I notice. 10:17 It's like to be you looking on me, but I'm not gonna 10:21 stay there; now I'm gonna get back up again. 10:24 Okay, now we're gonna stretch the shoulder, 10:27 bring the arm across the body and then put your 10:30 hand in behind, there we go just bring it across, 10:33 stretch your shoulder area. Keep this arm straight, 10:37 hands right here behind the elbow, very good. 10:43 You are recovering very nicely, you not breathing 10:45 hard or anything that's good. 10:47 That's right. Okay, I guess, I better make him work 10:50 a little harder, I can do that. Okay, 10:55 go and stretch the other way now. 10:58 Okay, just straighten this out, there you go, 11:00 very good. Alright, hold that for about five more 11:08 seconds Art and go ahead and relax. 11:15 Okay, we're gonna do some bicep work now. 11:17 I'm gonna be your resistance again and so I want 11:21 you to take the towel and let's go ahead and 11:25 do one arm at a time here. Go and curl that up 11:28 and down and up and up, very good, very good. 11:39 Looks good, you can use a dumbbell for this 11:47 or you can use your other hand, 11:49 to give it the resistance. I'm gonna make sure, 11:53 I work him little harder this time, very good. 11:59 Squeeze it up and up, two more times and up, up, up, 12:07 up, up and up, pull it good. Okay, curl it and curl, 12:21 very good, pull and pull and pull and pull, 12:41 five more times Art, good, curl it two more and up, 12:53 one more time and up, very good, very good. 12:58 Okay, just go and shake the arms out, rest for a moment. 13:02 Okay over the course of the last year or so. 13:07 What, what is the main thing; you've noticed 13:09 as far as you working out for somebody of your age. 13:12 I enjoy it more. You enjoy it more. 13:15 Treatment and strength is much better 13:16 and I notice I don't. The cold doesn't effect as much. 13:21 Okay. I'm not getting cold all the time. 13:25 Are you able to do it lot more than you used to be 13:26 able do. Oh! Yeah. 13:27 Okay, and you find yourself requiring quicker and 13:30 able to, are you lifting more weight then you 13:32 thought should be able to. Yes, I'm really. 13:36 Okay, alright. But I like to do more. 13:37 Okay, that's good, well we keep working for that. 13:40 Okay. Alright, what I'm gonna have you do now, 13:42 is kneel down. We're gonna work your triceps area. 13:47 Okay, get on both knees and we're gonna 13:49 reach up over your head and flex or excuse me, 13:52 cross your hands together, bring them back over 13:54 your head and push up. Now, Art is very 13:57 strong in the triceps area, as you can see he's got 14:01 pretty thick arms and push up. I'm giving him 14:09 resistance, but I need to make sure that I can let 14:12 him do enough repetitions to make this set 14:15 last for at least a minute. But no more then, 14:19 two minutes, good press. He's got still got lot of 14:26 strength there. I'm trying to give him a steady hold, 14:30 if I want to just stop him, curl. I can do that, 14:33 but it's not gonna do him any good. 14:35 We wanna try and give him a good training effect, 14:37 make those triceps tired, very good, 14:44 very good, push it. We're gonna go, five more 14:48 Art and push and push and push, two more 14:56 times push and last one up, up, up, up, up, up, up, 15:03 good. Okay, go and stand on up, now we're gonna 15:07 do a press on motion. I want you take your 15:09 hands like this and push down, push. 15:13 Now, resist against me, very good and push and 15:19 resist and push and resist on the way up resist hard, 15:26 push. Okay, resist, resist, resist, resist, resist, 15:30 that's the way two more times, resist and push 15:38 and resist, good, good. Alright, go ahead and rest 15:46 for second Art. I'm gonna move our towel out, 15:52 okay how do you feeling so far, doing alright. 15:55 Doing okay. Okay, we've quite a few people 15:58 that are about your age category. 15:59 That work out on a regular basis, one of those 16:01 we've mention before Dr. Blower, he's a really 16:04 take into high level. But Dr. Garner and Dr. Blower, 16:07 both of them can use a lot of weight. 16:09 Like on the pull down exercise, Dr. Garner can use 16:12 around 160 pounds. Dr. Blower uses around 190. 16:16 He's been working out a little bit longer 16:18 than you though and both of you do is quite a bit 16:20 weight on the leg press and I know, 16:22 you can go well over 300 pounds on leg press and 16:25 Dr. Blower can use 500 pounds and do a lot of 16:28 repetitions. But you can also take 30 pound dumbbells 16:30 and do curl with him and your wife Betty 16:33 she can take 20 pound dumbbells and do curls 16:35 with him and that's something that we really 16:38 never thought would happen so, overall you can just 16:40 see the nice steady improvements even though 16:42 you are 71 years old. Right, exactly. 16:45 Okay, we're gonna do some legs, but we need to warm 16:47 up our legs first I'm not kind just put you right 16:49 into it. So, let's, let's go and step out to the side 16:52 Art and just stretch the inside of the thigh. 16:55 Put the pressure on this side and now let's go 16:58 ahead and shift the other way. Okay and back 17:02 the other way, Art is very good at doing legs. 17:05 We wanna make sure he's good and warmed up 17:08 before we try anything. Okay, when you do this one, 17:12 you should feel a stretch on your inner thigh 17:14 and then feel the pressure on the thigh that's 17:16 going, you are going down Art too. 17:19 Stretch and stretch and stretch and back over 17:28 and over and shift and we're gonna go five more times 17:35 each way. There is 1 and 2 and 3, two more Art 17:51 and 4 and 5, very good alright. Now, the squats, 17:59 now squats are probably one of the best exercises 18:03 you can do. They are good for developing 18:05 the gluteus maximus muscles, the hamstrings, 18:08 and the quadriceps of your upper legs and it really 18:12 works a lot on your cardiovascular system as well. 18:14 It is an Aerobic exercise. But it is one that is 18:17 gonna call for a lot of, of action out of your lungs 18:20 and out of your heart and let me emphasize, 18:22 we're gonna it's not an aerobic exercise. 18:24 Even though lot of people say, well my heart beating 18:27 a lot. But Aerobic exercise is rhythmic activity 18:30 of major muscle group. But doing the squats 18:34 will help them to be more efficient of metabolizing 18:36 fat when you does do aerobic exercise and heart 18:39 tries to get some of that in as well. So, we're gonna 18:42 do some squats now and I'm gonna act as resistance 18:45 and when we do these squats. I'm gonna keep him 18:48 from coming all the way up. When you do it that 18:50 way, you keep the tension on the quadriceps 18:53 and you can give a really good training effect, 18:54 okay. So, let's go and squat down, 18:58 alright come apart way up and work on keeping 19:00 your chest up. Your doing great, just keep it like that 19:03 and down and down and down. 19:08 Now, am I let him come all the way up and apart 19:12 way up, apart way up, apart way up, apart way up and let 19:19 him come all the way up again and apart way up 19:23 and if you doing this at home, if you don't have 19:25 any pushing on your legs. If you just doing 19:27 them this way, you will find that you're gonna 19:29 get a good training effect, way up now and down, 19:35 very good and down and down and down and up 19:41 all the way. We're gonna do two more rounds of it, 19:43 apart way up, apart way up, apart way up, 19:50 apart way up, up all the way, last one Art, very good, 19:58 very good. You're looking great keep it up and now 20:02 hold it 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. Okay, 20:17 so the leg shake little bit on that one. Yes sir. 20:19 Okay, go ahead and put your arm or you put 20:22 your right hand on my shoulder and go ahead 20:24 and reach back and grab that. There you go, 20:25 you just gonna stretch, hard to stand on one leg 20:29 after all that isn't. That was excellent Art, 20:34 I can really tell you, he took his squats really 20:37 to the very end. You could see, he was hard from 20:39 just even barely stand up there at the end 20:42 and somebody at home might be saying. 20:43 Why do I wanna work that hard, 20:44 well the reality is, you enjoy it didn't you? 20:48 Sure. Okay, feels good, when you're done 20:49 it you know, you accomplish something and you 20:51 feel the benefits from it. Okay, go ahead 20:54 and switch, but the reality is you don't have 21:01 to work that hard at all. If you don't wanna 21:03 take it to that extreme because remember 21:05 exercise is part physical. But it's also part mental, 21:09 we've a hill at the Wellness Center going up 21:11 from the cafeteria and when the guest start up. 21:14 There often times, they stop, a few times. 21:16 When they first go up it because it's hard, 21:18 they wanna make sure they get up there. 21:19 Okay, okay go and relax. And as they 21:22 continue into the program, if they stop three 21:25 times at first time. The next time they try and do it just, 21:28 just in two stops and then one stop and then 21:31 they try and walk all the way up and that's a big 21:33 goal for them when they get up to the top of that 21:36 hill there, and we see a lot of them, who feel like they 21:38 really accomplished a great thing by waking all the way 21:41 up to the hill without stopping now, we do offer rides 21:44 for those who can't walk up the hill. So, if you watching 21:46 there and say. If I have to walk up a hill, I'm not going 21:48 out there. We do offer the rides to go back and forth 21:51 and let people walk on the flat. 21:54 But I'm sure you can walk up that hill without stopping. 21:56 Oh! Yes. Okay, that's good, 21:57 I will assume you could. Even though when at home. 21:59 Even though, oh! That's right you want a home 22:01 as even longer and steeper. Okay, reach out with 22:04 your foot; go up on your heel. What we're gonna do, 22:07 yeah there you go and bend your right leg and 22:10 now we're gonna lean forward. There you go, 22:13 keep your chest up and you will be stretching the back 22:16 of the leg there very good Art. Okay, but your 22:24 respirations come back quickly again though. 22:25 I'm really pleased to see that. Yeah. 22:27 One of the key things about fitness is not just 22:30 working out. But how fast that heart rate recovers, 22:33 how fast your respiration recovers and so 22:35 you've done very well. Okay, out, up on the heel, 22:38 lean back. Straighten the leg, lean forward over it I feel 22:43 the stretch in your hamstring area. Okay and five 22:51 more seconds, there you go. Alright and relax, 22:57 okay let's come back to the edge here Art. 22:58 We're gonna put the balls of your feet 23:00 right on the edge of the platform. 23:02 You're gonna put your hand on my shoulder 23:03 and we're gonna do some toe raises, 23:05 up and down. Go way up high and now down, way up high. 23:12 Okay and up and down, 23:17 okay this is a little tough one because he is not 23:19 have anything to hold on to any other side, very good. 23:25 But it's an excellent exercise for everybody, 23:28 but especially as we start to get older it's very 23:29 important to keep the flexibility in Achilles tendon 23:33 then in our ankle area, anytime you work a joint. 23:37 You're working, working in the muscle around 23:39 the joint you're gonna strengthen that joint, 23:41 okay let's just go about five more, way up and up 23:45 and up and up and up. Okay, good, go and step back 23:52 on to the platform there. I've very small hands 23:55 especially for somebody of my size. 23:57 If I get that be hold your hand up. Our hands 24:01 are just about the same size, as you can see this 24:04 from the screen. We're not the same size, 24:07 but people often times, when I shake hands with 24:09 somebody who's got a big hand they like crushing 24:11 my hand because it's small. But yet, when I 24:15 squeeze my hand something else is going 24:17 into play in my forearm muscles. 24:19 So, in order for your hand to have strength isn't 24:22 that so much how big your hand is, 24:23 but the muscles that control the hand. 24:26 The flexor and extensors of the forearms are the things 24:29 that work that. So, any joint the strength 24:32 of it is gonna depend upon how strong the 24:35 muscles are? Okay let's just stretch the calves now Art, 24:37 so step back and press your heel to the floor 24:41 and we're gonna be leaning forward, 24:42 keep the chest up and hold your stretch. 24:46 You should feel that stretch back in your calf area, 24:51 okay about five more seconds there and I'll switch 24:54 back over to the other side. Okay and step back 25:02 and press, your heel down and stretch. 25:05 We read about people constantly accomplishing 25:10 things, I remember reading about the women 25:12 who didn't start jog, I think until she was 63 25:15 and end up climbing Mount McKinley, 25:17 some crazy thing like that. So, people are doing 25:20 more with that, running marathons. 25:21 They are doing all sorts of things, we never 25:24 thought they would be doing before. 25:25 Okay, that's great in fact the one point Art, 25:29 a man named Albert Beckles was one of 25:31 the best bodybuilders in the world, 25:33 not just for age class, but for everybody and 25:35 he was 63 years old at that time. 25:38 Oh, Man. So, just amazing, how people can do. 25:40 Well, Art you did a good job, we're done. 25:42 Well, go ahead and, you can go and go. 25:45 Thanks. Thanks for your efforts there. 25:49 So, finally senior citizens, 25:50 well there would be men, women whatever. 25:52 Get out there and get into some regular exercise 25:55 program, don't be afraid to grab some weights. 25:58 But yet, make sure that you doing them properly, 26:01 make sure you have a good instructor, 26:03 who showing how to lift, showing the proper 26:05 technique because you could go out there and hurt 26:07 yourself. And I always try and get across the people 26:09 especially as we get older, we need little more 26:12 time to recover and we might find that as we go 26:14 through our workout. Not everyday is gonna 26:17 be a good as a day before and so we might jump 26:19 to a conclusion. That well maybe, I'm going 26:22 backwards, well don't think that way, 26:24 try and say positive. I know, and working with 26:27 Dr. Blowers especially since we use, so much 26:29 weight in his exercise. I have actually found that 26:32 during his three day a week workout, 26:33 where he tends to workout on Sunday, 26:35 Tuesday, Thursday, that the Tuesday workout 26:38 actually has to be very light. Because he has 26:42 Sunday workout and his Thursday workout 26:43 are so intense. So, you have to find, 26:45 where you at or find, where you most comfortable. 26:47 But again I encourage just Art and Betty 26:50 and all the seniors that I trained, 26:52 it's not to worry about what they used to do or 26:55 competing with anybody else. But just do 26:57 workout to the best of their ability and always 27:00 try and emphasize to them. There is always 27:03 another day and that's a nice thing about exercise. 27:05 You don't have to accomplish all in the one day, 27:07 you can progressively workout and what you find 27:10 is the days that used to be your bad days 27:14 are now better or your bad days now are better 27:16 then what's your good day used to be. 27:18 Because you are constantly progressing up. 27:19 So, stay in courage, keep pushing forward, 27:22 whether it's lifting weights or doing Aerobics. 27:24 But always remember to do it for the right 27:26 reason, don't do it for vanity, do it so you can 27:29 serve God to your fullness. Just because you 27:31 getting older, doesn't mean you could still can't go 27:33 out and do awesome things for the Lord and claim 27:36 his promises that one I like to claim all the time it's 27:39 Philippians 4:13, which says: I can do all things through 27:42 Christ, which strengthens me and we know if we 27:45 claim that promise and keep going forward. 27:47 He's gonna bless us, God bless you, thanks for 27:50 joining us, we look forward to see 27:51 you next time on Body and spirit. |
Revised 2014-12-17