Participants: Dick Nunez (Host), Kyle Gabbert & Luther Whiting
Series Code: BAS
Program Code: BAS000153
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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 before 00:10 beginning any exercise program. 00:14 If you feel like your metabolism needs to boost, 00:16 you're probably right. And all things you 00:19 can do. Stay tune and find out 00:21 next on Body and Spirit. 00:48 Hello, I'm Dick Nunez, Wellness Director of 00:50 the Black Hills Health and Education Center. 00:52 Welcome to Body and Spirit. 00:53 Over my career, I've people complain 00:57 often about. Well, I'm not as young as I 00:59 used to be, so my metabolism is going down. 01:01 Well, certainly aging is a reality that we 01:04 almost face. But we can actually keep our 01:07 metabolism boosted for much longer then 01:09 what you're originally may have thought. 01:12 So, exercise will play a big part of that. 01:13 Because, the more muscle you have, 01:15 obviously the more energy you can had be burning. 01:18 If you have two couple of cars, one 01:20 just a Bourbon and the other one is Honda Accord. 01:22 Obviously, the Honda is gonna take or give 01:25 much better gas mileage. But you are not gonna 01:27 wanna total trailer with your Honda Accord, 01:29 you can while you use a Bourbon. 01:31 But this Bourbon is gonna be burning a lot 01:32 more energy and so that's the same thing 01:35 with your body. As you get stronger, 01:37 you get more muscle. You're gonna be 01:39 burning more energy, your metabolism 01:40 will be higher. But if you get weaker, 01:43 you let your muscles go. 01:44 You'll start atrophying, then your metabolism 01:47 is gonna go down, and if you go on a lot of 01:49 calorie restricting diets that's really 01:52 gonna shoot your metabolism. 01:53 So, we're gonna talk more about that, 01:54 as we get into our program. I believe 01:57 we're ready to get started here, helping me out 01:59 today will me Kyle from the Black Hills and 02:02 Luther who goes to Tamarack Springs Academy 02:05 in Polebridge, Montana, 02:07 and we're gonna start by warming up. 02:09 We're gonna do some arm circles to 02:11 the front, way up and around, 02:13 way up and around. Wanna get 02:15 those shoulders loose, for those at home, 02:18 if you can't get your arms all the way up 02:20 and around. That's okay, just do it 02:22 what you can. If you feel a lot of popping 02:25 and so forth as long as that popping 02:27 is in painful. You should be alright, 02:29 if you do start to feel some discomfort 02:31 either stop, ease up the motion 02:35 and if you really having lot of problems 02:37 I would certainly seek out medical advice 02:39 to find out what is wrong with your shoulder. 02:42 Alright and now let's go back the other way, 02:46 up and around, like we're doing a back stroke. 02:49 I can't swim, but I can't do this. 02:55 Actually, I might be able to swim, but I 02:56 sink like a rock. So, that doesn't help me 02:59 any. Okay, up and around, up and around, 03:03 up and around, five more times and stretch it 03:08 back and 2 and 3 and 4, one more and 5. 03:16 Well, to stimulate the metabolism, 03:20 we have to built some muscle 03:22 and the best thing I can think about 03:23 for building some muscle, during a show like 03:25 this is pushups. Hit the deck fellows, 03:30 okay what I want you to do, is get into regular 03:32 pushup position. We're gonna do 20 of them, 03:35 okay ready, down and up and down follow my count, up, 03:41 down and up, down. 03:44 There is 4, down and 5, down and 6, good form, 03:51 down and 7, down and 8, down 9, down 10, 03:58 ten more 1 and 2, good strength and push and push. 04:07 Down to the last 5, there is 1, 2, 3, 4, 04:17 one more hold it at the top. Now, put your knees 04:21 on the ground, okay keep your body straight. 04:23 We're gonna do some more, down and up, and up 04:28 and down, and up and down, and up 04:33 and down, and up, very good, keep going, down 04:37 and up, and down and up, five more times 04:43 and up and down and up. One last time push hard, 04:49 common guys, get up, get up. Okay, we're gonna 04:52 have to stop. Alright, very good, 04:56 alright go and stand and up. 04:58 You feel those. Oh! Yeah. Okay, 05:00 now for those at home, you might 05:03 have seen that even by going to the knees, 05:05 Which are modified pushups; I don't call 05:07 them women's pushups. Because I've seen 05:09 women do one arm pushups and all sorts 05:12 of variations and certainly they can do a lot of 05:14 typical military style. But when you do pushups, 05:17 if you do the regular ones and then going to 05:19 modified one. You can even take the fatigue point 05:22 to even a deeper level, and right now 05:24 both these guys metabolisms are now 05:26 boosted and because of what they've done. 05:29 Hopefully, that would be little stronger, 05:31 little healthier from the activity they just have 05:33 accomplished. But now, if I need to stretch 05:36 those muscles and catch their breathe. 05:38 So, let's put the hands behind the head 05:41 and push the elbows way back and stretch your chest 05:45 area, which you just stimulated. Okay, 05:49 then cross over, pull your shoulder blades apart, 05:52 stretch. Okay, hands behind the head, 06:01 push way back, push back and bring it crossed, 06:14 very good. Okay, let's do some, we're gonna do some 06:20 back action now and what we're gonna do, 06:22 is we're gonna reach back and we're gonna 06:25 pull over in front, reach back 06:28 and pull over and back and pull over, 06:34 and we go back stretch your back and pull over. 06:38 You guys going, keep going, I want 20 of those. 06:40 Alright, go and go back Luther. 06:42 Common stretch in through here, as you go back, 06:45 way back, feel it stretch and back you feel it stretch. 06:53 The chest and the upper back was the major 06:55 muscles of the upper body, and we stimulate 06:57 those major muscles, it's gonna have a 06:59 metabolic boost and what else we're gonna 07:02 find is. You know somebody like Kyle, who 07:05 is fairly lean. He has got a very high metabolism 07:08 so I mean he is very effective, 07:10 and being a burning fat. So we call him 07:14 a better butter burner that's. As he, 07:16 is not gonna get fat anytime soon, 07:18 I'm sure. How many we are on there? 07:20 I don't know, we have to do more. 07:22 more. Okay, alright let's go and stop. 07:23 Now, let's reach out and let's pull back 07:26 and reach out and pull, way out and pull. 07:32 Reach out and pull, this is number five, 07:36 I want twenty of those. Now bend over 07:38 little more, bend, bend, bend, bend, bend. 07:41 There you go, head up, okay and smile, 07:47 enjoy yourself, pull it. You wanna act like, 07:49 you're pulling a weight. You don't wanna just go 07:51 through the motion, you wanna pull, you wanna 07:54 squeeze those muscles back there. Squeeze 07:56 the muscles, pull them way out, squeeze 07:59 and way out, squeeze back, way out, 08:02 squeeze back, way out, squeeze it back, 08:06 way out. Reach, squeeze, and reach. 08:09 How many we are? 08:10 Two more. Okay. One more. One more, 08:15 now we're gonna reach out this way. 08:17 We're gonna pull down and reach out, 08:19 pull down and out. Contract the muscles, 08:23 reach, contract the muscles and reach, 08:26 contract and reach, contract and reach, 08:31 contract and reach, contract and reach, 08:36 contract and reach, contract and reach, 08:40 10 more 1, pull your elbows into your side 08:45 and pull, and pull, and pull, five more times 08:52 1 and 2 and 3, 4, last one, 5, good. 09:02 Arm up over the head and let's stretch 09:05 that area that we just work common up 09:07 top. Okay reach this way, 09:10 there you go, pull the stretch right 09:13 in through there, very good. 09:20 As you exercise this way, you actually release 09:23 fat burning enzymes into your system. 09:26 So, that when you do aerobic exercise, 09:28 you will burn fat more effectively. Okay, 09:30 let's switch over, the other thing will happen. 09:35 As you get into a good exercise program, 09:39 get much more fit. You will actually be 09:42 replacing muscles glycogen in which you 09:44 stored sugar, glucose is stored in the muscles as 09:46 glycogen it will be twice as effective 09:49 by doing that, and as you go for walks 09:51 and you do things like that you can be 09:53 burning fat much more effectively 09:55 because of your fitness level. Okay relax, 09:59 and another thing that people find 10:02 interesting is that if I took somebody like Kyle 10:05 and handed him a snickers bar, which I'm not 10:08 gonna do and Kyle would eat it. 10:10 You think, it's gonna make him fat, 10:12 I doubted. What is gonna do is it gonna 10:14 go right to muscle glycogen. 10:16 But if you give that same snickers bar, 10:18 to somebody who is not fit and are overweight. 10:20 Guess where that snickers bar gonna go? 10:23 To fat. Right to the fat, so whether you're 10:27 fit or unfit will make a big difference 10:30 on what happens when you give somebody, 10:32 something to eat. 10:33 Oh! This one is not a healthy thing indeed, 10:35 okay. Now we're gonna do some shoulders. 10:38 We're gonna reach out and we're gonna do some arm 10:41 circles. This is a great way to get the metabolism 10:45 kick into gear by strengthening up 10:47 the shoulder area. We just worked with the chest, 10:49 then we work the upper back. 10:51 And now we're gonna do the shoulders, 10:52 now I guarantee you, we will feel them 10:54 before you've done. And for those at home, 10:57 you might need to put your arms down, 10:58 while you're doing this to rest. For the guys 11:01 behind me, they should be able to keep it 11:03 going. Because I'm gonna keep it going 11:05 and I show them what somebody is as old as me, 11:08 make I'm look bad. Okay, let's go the other direction 11:10 now, up and around, up and around, up and around. 11:14 Now, let's go back to the front and now 11:18 we're gonna make big circles, big circles 11:22 and now small circles and now big circles again, 11:29 very good. Now, let's go backwards, 11:34 I've talk to many people before they said. 11:36 My husband walk by and saw you doing this 11:39 he said that looks easy and then he tried it out 11:42 and realize this is not so easy after all. 11:44 Big circles now and small circles, you should be 11:51 starting to feel those shoulders burn little bit. 11:53 Are you starting to feel it yet? Although, we can keep 11:55 going then, go back forward and now backwards 12:03 and forward. Okay, now we're going to hold it. 12:08 We're gonna try and hold it for one minute, 12:11 arms out nice and straight, nice and 12:14 straight, parallel to the floor. 12:18 Hold them out there, palms down, 12:20 arms straight, smiles on the face. 12:24 You're enjoying yourself, you feel good 12:26 when you put your arms down anyway. 12:29 Okay, we've got twenty seconds, so we 12:33 almost half way there and now we're half 12:38 way there. Keep those arms up, keep those arms up, 12:42 they will start getting heavy. 12:44 But I assure you, when you put your arms down, 12:48 it's gonna feel good. Alright, keep holding them up 12:51 there. Hold them up there. Do not turn your palms 12:55 over. At home, if you do need to put your arms down, 12:57 go ahead you guys hang in there. 12:59 We're almost done; we're down 13:02 to our last 5, 4, 3, 2, 1. Oh! Yes, it feels good. 13:13 Okay, let's roll the shoulders, up and around, 13:18 up and around, up and around. 13:21 When you feel that burning sensation that's cause 13:24 from lactic acid, building up in the muscles they 13:27 basically shut you down. But then that lactic acid 13:30 is gonna go right back to the liver and be 13:32 reconverted back into glucose. 13:34 And that's gonna get you going once again, 13:36 very good fellows. Up and around, up and around, 13:41 up and around. Okay, let's go back the other direction 13:46 very good, up and around, up and around, 13:50 up and around. And let's go backwards 13:57 again and back to the front. 14:03 You should feel that in your shoulders and then 14:06 in the trapezius area. Okay, now 14:09 we're just gonna shrug up and go down 14:12 and up and down and up and down 14:16 and up and down and up and down and up. 14:21 Three more times, up, down, up, down, up and down, 14:28 very good. Now, you doing alright. 14:31 Yes. Okay, how about you, you still breathing 14:34 little bit hard back there. Good say. 14:37 That's the where it goes, okay. Alright, 14:40 we're gonna do some arms now, and we're gonna 14:43 work and give ourselves our own resistance. 14:46 But we're gonna work hard, a lot of times we 14:48 see people do this on Body and Spirit. 14:50 They just gonna go through the motion, but 14:52 we're gonna really work it okay. Okay. I want 14:54 10 really good repetitions and we're gonna do them 14:56 kind a slow, ready curl, fight it, fight it. 15:00 Make yourself work and then back down, 15:03 resist and pull, pull, pull. Flex the muscle, 15:10 now back down; there is 2, flex, flex. Make yourself 15:16 work, flex, flex, flex. Now, reach out, out, 15:22 all the way out. Now, flex hard, flex, flex, flex, 15:28 flex, good and out. We've got five more to go, 15:33 let's work it hard, curl it, curl it. 15:37 Make your arms work, very good and back out, 15:41 work. Oh! this is fun, up, up, pull, pull, pull. 15:48 Make it work, back out, are you feeling your biceps. 15:51 Reach way out, way out, curl it, curl it, curl it, 15:57 curl it. Way back and then out, 16:01 think we got two more to go. 16:03 Pull it hard as you can, hard as you can, 16:06 make yourself work, make yourself work. 16:08 Flex that bicep and then back out, back out. 16:13 Way out there, last one, here against it hard, 16:15 pull hard, pull hard, pull hard. Oh! Yeah, 16:23 wow that's good. Okay, alright you can do the 16:26 other side. Reach out, block it, curl, we're gonna make 16:31 ourselves work, doing the nice and slow today. 16:36 Make yourself work, fight it and back out 16:42 and curl strong, curl it, curl it and then back out. 16:48 Curl strong, pull, pull, pull and back out 16:56 and curl, curl it. And then we go five more times, 17:03 work it hard, pull, pull, pull, 17:07 contract the biceps, there is 1, and pull. 17:12 Keep smiling guys, keep smiling, 17:16 almost there and now pull it, and pull it. 17:20 Contract and two more times, work it strong, 17:25 pull, pull, pull, and pull. Back out, one more time, 17:33 pull, squeeze the biceps. Oh! Yeah. Alright. 17:38 That was a good one. Yes it was. 17:40 Okay now we just see stand here and feel 17:45 the pump there. 17:47 Okay, we're gonna do triceps now, which is the 17:50 opposite of the biceps and we're gonna 17:52 block this way. We're gonna do them the same way, 17:54 we're gonna make ourselves really work. 17:57 We're gonna 10 good repetitions, 17:59 press out and you're gonna go out in the 18:01 away from your body, which will allow you to get 18:04 full extension and press. Make yourself work 18:08 and back up and press. If anybody says, 18:14 these are easy. I beg them to try 18:18 and see how it feels if you really do it right, 18:21 you gonna get a good training effect 18:23 and press, press, press, press. 18:28 We're gonna do five more times and push. 18:30 Here is number 6, way out, resist on 18:34 the way back and press it out, press it, press it. 18:39 Keep smiling Luther, we are having a good time 18:41 and press, press, press, press. 18:47 We're gonna go two more times, bring it back, 18:50 feel those triceps work fellows, come on. 18:53 Oh! Yeah. One more time, bring it back, 18:56 bring it back and press it out, 18:59 press it all the way out, press it out, press it out, 19:03 lock it out, very good, oh! Yeah. 19:06 Like that. I feel that really well. Oh! Yeah. 19:08 Okay, you see how happy these guys are getting, 19:12 all it take slow exercise metabolism is going 19:14 up and so are the endorphins, alright. 19:16 Let's do the other side now, block it and 19:20 press it out. For those you at home, 19:23 if you just sitting there watching, you are missing 19:25 a good time. Okay, push it out, push it out, 19:29 block it out, very good bring it back 19:34 and we're gonna flex way out, flex the triceps, 19:38 extend, good, good, good, good, work it, work it, 19:43 work it, work it. There is 4, nice and slow, 19:47 resist on the way back, press it back out 19:51 and there is five. Bring it back nice and 19:55 slow and press, press, press, press and out 20:02 and bring it back and press strong. 20:06 We're gonna go all the way out, 20:08 all the way out, all the way out 20:09 and back, back tight. This is number 8, 20:15 push it strong, push it strong, almost done 20:18 with the arms. Bring it back; now push it out, 20:23 push, push, push and back, back, back, back. 20:31 One more time, push hard as you can, 20:33 hard as you can, hard as you can, 20:35 good and back and relax. 20:40 Alright. Now, we work out on a real regular basis 20:45 and I use a lot of weight, as you might guess 20:48 and even still when I do this exercise, 20:50 routine we're doing. I'm feeling it, 20:52 we are starting to sweat a little bit 20:55 and I know Kyle is feeling. How about 20:57 you Luther, you're feeling it. That's okay. 20:58 Alright, so now we're gonna go into 21:01 some leg action here. We're gonna do some 21:03 lunges today, but I wanna warm up the legs. 21:06 So, we will start with the side lunge effect, 21:09 step out to the side. Stretch inside of the thigh, 21:12 put the tension on the leg, shift over 21:15 and shift back, and shift, and shift, and shift, 21:22 and shift, and shift, and shift, and shift. 21:30 We're gonna go five more each way; 21:32 there is number 1 and 2 and 3. 21:43 Almost ready to get in some good lunges there, 21:46 there is 4 and 5, very good. Alright, 21:51 hands on the hips and I want you to step 21:55 way out there with your right leg. 21:56 Way out, go down and come up 22:01 and go right back down again. 22:03 Okay. We're gonna do five of those, 22:05 right back down. There is three, very good, 22:09 4 and 5. Now, we're gonna switch, put your 22:16 left leg out there and we do five times. 22:18 You know, it's a knee staying over the 22:20 foot; we don't want that knee to go 22:22 past the foot. Do a nice and tight, 22:29 that's better Luther, keep the knee over the foot. 22:33 You don't wanna jut in forward. 22:37 Okay, now reverse it again, back to the right 22:40 foot, step way out there Luther, way out there. 22:43 Okay, down, okay keep that knee over the foot, 22:46 back down, and up and down, and up and down, 22:54 and up and down, and up, left side now. 23:01 Way out there, bring it down and up and down 23:08 and up and down and up and down and up and down and up, 23:20 switch it again. Okay, step way out Luther, 23:23 step way out there, there you go. 23:24 That will help you to keep your knee 23:26 over your foot, if you don't get out there enough, 23:28 then you're gonna be finding your knee going 23:30 past your foot and that will create knee stress. 23:35 Lunges are tough exercise, regardless and so 23:39 we wanna make sure we're doing them with proper form, 23:41 very good. Okay switch again, and down and up and down, 23:50 nice and tight, and up and down. 23:54 Control and up, two more times, down and up 23:59 and down and up, switch last time through. 24:06 Way out there Luther, there you go, 24:07 lunge down, back up and down, and up 24:13 and down, and up, two more time fellows, 24:17 down and up, last one down and up. 24:22 Switch last time, left leg way out there. 24:26 Okay, lunge down and up and down and up, 24:32 three more times and up and down, and up 24:39 and down, and up, good job. 24:43 Alright fellows, you did great. Alright, let's put 24:47 the hands behind the back, we're gonna contract 24:49 the abdomen by blowing out and then we're gonna 24:52 comeback up, blow out and up, blow out and up, 24:57 blow out and up, blow out and up. 25:03 Contract, and up, contract and up, 25:08 contract and up, contract and up. 25:11 Set the abdomen in and up, contract and up, 25:16 contract and up. Keep going, contract and up, 25:22 remember the abdominal only has a full range 25:24 of motion. So, if we do a greater range, 25:27 we actually may bring other muscles into play. 25:29 One of those, being the iliopsoas, 25:31 which is also known as the hip flexor 25:34 and when you bring the hip flexors in. 25:35 You can create some instability of the back 25:38 by causing a sway back effect to by just doing 25:41 is little crunches. You can do them 25:43 from the floor or you can do them 25:45 in the standing position, just like we're doing. 25:46 We're flexing the abdomen, flexing down 25:50 and flex, and flex, one more time and flex and 25:56 let's just finish up. There is some trunk rotation, 25:58 turn and turn and turn and turn. 26:07 We're gonna go five more each way 26:10 and there is 1 and 2. 26:17 Best part of the workout is almost done 26:22 3, and you guys get the benefit and 4 26:27 and hopefully you at home as well and 5, 26:31 good job fellows. We're all done. 26:37 As you continue with a healthy exercise program, 26:40 especially by lifting some weight and getting 26:43 those muscles stronger. You will find 26:45 that your resting metabolism will become 26:48 much higher, and that will keep you burning 26:50 calories more effectively and as you do 26:52 your aerobic workouts, because of the 26:55 exercise, you do with your muscles. 26:56 The muscles been more effective 26:58 at burning fat, the muscles are cozy 27:01 looking for energy and fats are going through 27:04 the system looking for working muscles 27:06 and so the muscles burning around 70 percent fat 27:09 and about 30 percent carbohydrate, 27:11 is that the fuel you want. 27:13 But you need to get those muscles working 27:15 in order for them to command, 27:16 the energy that you are looking to burn 27:18 to increase your metabolism. 27:20 So, keep a regular workout going, 27:22 be consistent. That's the big key, consistency. 27:24 But most of all, you want do it for the 27:27 right reason. We wanna glorify God 27:29 with our body and all things we do. 27:31 Because we're very valuable, 27:32 we're bought with the price, we're not alone. 27:34 We're bought with the blood of Christ, 27:35 remember that and then claim the 27:37 promises that God has given us about taking 27:40 care of ourselves. My favorite 27:41 is Philippians 4:13 which say: I can do all 27:44 things through Christ, which strengthen me. 27:47 God bless you, thank you for joining us, 27:49 look forward to see you next time 27:50 on Body and Spirit. |
Revised 2014-12-17