Participants: Dick Nunez (Host), Art Garner and Brittany Nunez
Series Code: BAS
Program Code: BAS000162
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your 00:06 health. Be sure to consult your physician 00:09 before beginning any exercise program. 00:14 Being fit is for everybody, male and female, 00:17 young and not quite so young. Stay tuned and find 00:20 out more, next on Body and Spirit. 00:48 Hello, I'm Dick Nunez, Wellness Director of the 00:50 Black Hills Health and Education Center. 00:52 Welcome to Body and Spirit. 00:54 Over my carrier in the fitness industry I've seen 00:56 All different types of people come in; I've seen 00:59 people as old as 93 come in and say I want a new 01:03 lifestyle. It's very commendable and when we 01:05 see people who want to improve upon their health, 01:08 no matter what age they are. Unfortunately not too 01:11 many people in our society are doing that. In fact 01:14 over the age of 65 less than 10% of our population 01:18 has a good exercise program. So, we're gonna talk 01:21 about exercise for everybody more as we get 01:24 started in our workout. Helping me out today will 01:26 be my daughter Brittany, who is now a student at 01:29 Tamarack Springs Academy in Polebridge, 01:31 Montana, and Dr. Art Garner who is somebody 01:35 I am very close to, because he helps me with 01:38 the Black Hills Health and Education Center as part 01:40 of the Administrative Committee there and he is a 01:43 General Manager out there. So, we have a lot of fun 01:45 working together as I direct the Wellness Program 01:47 and he runs the campus and we have fun. Okay, 01:51 so we are gonna have more fun right now we are 01:52 gonna start up by loosening up. We are gonna bring 01:55 our arms up over head and stretch back and then 01:58 we're gonna come down, we're just gonna loosen 02:00 ourselves up for a good workout. Brittany especially 02:07 said I want a good workout here and I said 02:09 okay we'll give you one. We know Dr. Garner 02:12 wants one so that won't be a problem. Sure. And so 02:17 I thought I'd choose these two because first of all I 02:20 know them both very, very well and so we got 02:23 Brittany who is really young still and Dr. Garner 02:26 well he is not young as he once was, lets just say 02:29 that. But still does really well in the exercise 02:32 department and of course we got a male and female, 02:35 so I thought we cross the generation gap here and 02:39 show that we can do the same type of things and 02:42 have a good time. Okay, let's do two more, there is 02:45 one and two enjoy this part folks because it's 02:50 probably the easiest thing you're gonna do. Alright, 02:52 now we get to do pushups and so I am not a 02:55 discriminator between old or young or male or 02:57 female. So, both of you get to do them and we're 03:00 gonna try and do 20 of them alright. Okay, no 03:02 problem, hit the deck. Okay, in position, on my 03:08 count down and up and down and up and down, 03:15 stay up now, stay up, okay down, stay on count, 03:18 up and down and up, there is five and down, 03:24 and up there is six and down and up there is 03:27 seven, down and up there is eight, down and up 03:32 there is nine, down and up there is ten, hold it up 03:37 hold it up, okay back down and up 11, down and up 12, 03:43 down and up 13, down and up 14, down and up, 03:50 hold it and down and up 16, down and up hold it 03:57 up 17, down and up, up, up, up, up good. 04:03 Okay, alright, that's good, alright, good job. 04:06 We didn't get quite the 20 but we worked them 04:08 hard, did them nice and slow and that really takes 04:11 the oomph right out of you. Okay, so let's stretch 04:14 those muscles out now by putting the hands behind 04:17 the head and push th elbows back. Push them 04:23 way back and them bring them across. Now, we do 04:28 pushups slowly, it definitely makes a big difference 04:30 because on another show we had Dr. Garner just 04:33 pump them up and he get 37 of them, but we did 04:36 them much slower here and when you them slow it 04:38 can really take the sap out of you in a big hurry. 04:41 Okay, hands behind the head and push the arms 04:45 way back and now give yourself another hug. 04:53 Alright, okay, now we're gonna work our back, 05:01 step out with your left foot, reach out, grab a 05:05 hold and pull slowly, make yourself work, contract 05:10 back, now reach way out, pull back, contract and 05:16 way out, pull back and out and pull back and out 05:26 and pull and reach and pull and reach, there is 8 and 05:35 reach way out and pull, do them slow so you feel 05:38 the muscles working. It is 10 and reach and 11, 05:45 way out and pull, way out, there is 13, reach out and 05:53 14, reach out and pull and out and pull and out, 05:59 and pull and out, way back and out and pull and reach, 06:08 two more times, pull and reach, one more, 06:12 pull it back and way out. Okay, switch over, 06:16 put the right foot out, reach the left hand out, 06:19 grab the left wrist with your right hand, pull way 06:22 back and reach out and back and out. Again we're 06:28 doing 20 of them, give yourself some good 06:31 resistance so you're making yourself work and 06:35 pull and pull and pull, there is 8, the goal here 06:45 today is give ourselves a good hard workout, fatigue 06:49 each and every muscle, the back area is probably 06:52 the hardest one to fatigue, just doing manual type 06:56 exercise, because we used to be able to grab a hold 06:59 of some weights and pull back, but this will still 07:01 give you an effect as you're working those muscles 07:05 and reach out and pull, reach out and pull, 07:11 reach out and pull, let's go one more, reach out and 07:15 pull. Alright, now let's reach over the head, 07:20 grab a hold of your arm and stretch, you wanna feel 07:23 it stretching along the latissimus dorsi area okay, 07:28 very good. You wanna hold each stretch for about 07:32 10 to 15 seconds, make sure you breathe while you 07:35 do each stretching exercise that will help you to 07:40 relax. Are you tense Brittany? No. Okay, good how 07:44 about you Art? Doing alright. You are fine okay, 07:46 let's switch the other side and pull, very good, 07:55 make sure you breathe when you do that, in through 07:57 the nose, out through the mouth, help yourself relax. 08:02 Okay and speaking of relaxed, go ahead and do so. 08:06 Now, we're gonna start with some shoulder exercise 08:09 and we're gonna raise our arms up out to the side 08:12 and we're gonna come down, we're gonna go up 08:15 and we're coming down and we're going up and 08:19 down and up and down and up and down, don't go 08:25 all the way down, keep them up here somewhat 08:28 tight and now what we're going to do is we're going 08:33 to bend forward open the hands this way and push 08:36 back, come forward, push back and forward and 08:41 back and forward and back and forward, push back 08:49 and back, there is 8, two more times there is 9 and 08:57 10, keep them up bring them to the front now, 09:01 go down and up and down and up and down and up, 09:08 we're doing 10 of these and up and down and up, 09:14 there is five and down and up, there is 6 and up, 09:19 there is 7, down and up, there is 8, two more times 09:24 and up, there is 9, one more time, up, back out and 09:30 down little bit, back up and down and up and down 09:36 and up and down, there is 5 and down and 6 and 09:43 down and 7 and down and 8 and down and 9 and 09:50 down and 10, keep them up, lean forward, rotate the 09:55 hands and up and back and up and back and up and 10:03 back, you should feel that in your rear deltoids as 10:05 you do that, that's a back part of your shoulder and 10:09 up, there is 6 and up, there is 7 and up, there is 10:16 8, two more times up, there is 9 one more, 10:19 up and 10, keep them up, bring them to the front. 10:24 Down and up and down and up and down and up 10:31 and down and up, there is 4 and down and 5 and 10:36 down and up, there is 6, down and up, 7, almost 10:42 there, 8 and 9 and 10, now bring it back out to the 10:50 side and hold it, going to hold it there for one 10:55 minute, keep the arms parallel to the floor, 10:59 keep them out nice and straight. Keep your palms 11:02 down, if you need to put your arms down at home, 11:06 go ahead and do so. I'm sure neither Art or Brittany 11:09 will want to drop their arms. So we'll keep them, 11:12 up very nice, oh we all like good airplanes, 11:15 don't we? We could all take off, all we need is a 11:18 little updraft and off we go. Already, now we've 11:23 gone through the first 30 seconds, keep going, 11:31 alright, looks like everybody is doing fine. 11:36 You doing alright Art? I'm okay. Doing okay 11:39 Brittany? Yes sir. Okay, well we're going to go just 11:41 a little bit longer then, I want to make sure 11:46 everybody gets a good workout. So, if you need to 11:49 put your arms down at home fine, but we're gonna 11:51 go for 30 more seconds, alright, still going okay? 12:02 No, the airplane is really, really hanging in the air, 12:05 doing alright Art? So, far. Okay, okay, alright I'm 12:10 still hanging in there too. And we're down to our 12:14 last 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 and are landing. 12:25 Alright, swirl our shoulders up and around and up 12:29 and around and up and around, way up high and up 12:36 and up and up and way up and up and up and up, 12:46 two more times and up and up. Now, let's go the 12:50 other direction, way up high, way up high and up 12:58 and up and up and up, four more, there is one and 13:04 two and three and four. Now, raise your shoulders 13:09 straight up and way down, way and down, up and 13:15 down and up and down, we're going six more, 13:19 there is one and two and three and up, four, 13:26 two more times, five, last one and six, good, alright, 13:31 relax. Now, what I want you to do is stretch your 13:34 shoulder, bring your arm across, put your hand in 13:36 behind, pull and hold, we're gonna hold for about 10 13:41 count. Steady pull, don't overstretch, just keep it 13:45 nice and steady, breathe as you do it, in through the 13:48 nose out through the mouth, alright. Let's switch 13:52 over to the other arm, bring it across and pull, 13:56 hold steady, the hand is right behind the elbow, 13:59 the smile is on the face. I always think, try to think 14:06 of everything. Alright and relax. Now, we are gonna 14:11 do our biceps and we're gonna work hard on this, 14:13 but it's gonna be up to us to make sure we do, 14:16 we're gonna put our right arm out, it's going to be 14:18 out in angle little bit, put our left hand on the wrist. 14:21 And we're gonna curl slowly, slow, slow, make 14:25 yourself work and work it down and we're gonna do 14:28 10 of them, curl it slow and fight it each step of the 14:32 way and curl. Very good, flex that bicep, squeeze it 14:40 up, there is four and pull strong, fight it, fight it, 14:46 fight it, five. And pull, fight against it, six, lots 14:54 of resistance, both ways, make yourself work, 14:57 there is 7 and up, up, up, up, there is 8 and bring it 15:04 up again and there is 9, one more time, fight it, 15:10 fight it, fight it, fight it, good job and down. 15:14 Alright, shake the arm out. Now, the other side, 15:18 put the left arm out, put your right hand on top of 15:21 the left wrist, curl it up, slowly push it back out, 15:27 flex it up and back out, nice and slow, flex it, 15:32 flex it, flex it, there is three. Now flex, pull it up 15:39 and 4 and flex, come on pull, good Brittany, 5. 15:46 How are we doing Art? It looks good, pull it up, 15:49 6 and pull it up, fight it and down, there is 7. 15:57 Three more times work it hard and down, there is 8, 16:02 curl it fight it, fight it, fight it, squeeze and down, 16:07 last one, curl it, way up high and down. Alright 16:14 shake it out, very good feel those? Yes. Alright, 16:20 that felt good, I like that. Okay, now we're gonna 16:23 bring that arm back up, it's gonna be out a little 16:25 bit again, bring it up, put the hand in behind it this 16:29 time. Now, we're gonna be pushing out, extend the 16:32 arm way out, back up again, push out, do it nice and 16:38 slow, focus on the contraction, push the tricep 16:42 all the way to full extension. That's very 16:45 important to get the full range of motion. And push 16:52 and back, here is number 6, fight it, flex and back 16:58 and push way out, there is 7 and back and press, 17:04 press, press, press, press, 8 and back two more 17:09 times, push it out push, push, push and back and 17:14 last one push, push, push, push, push oh yeah. 17:22 Other side now, bring the left arm up, raise it, 17:26 gonna push hard, get it out there all the way out and 17:32 bring it back, push strong all the way out, flex the 17:36 arm all the way out, extend the tricep, press it 17:40 out all the way, give yourself a lot of resistance 17:43 and way out. Okay go and push, push, push, push, 17:51 all the way out, all the way out, good, bring it back 17:55 and push, work it hard, each rep work it hard and 18:00 bring it back and press out again strong, strong, 18:05 good job Art, you look good. And back and press, 18:12 good work Brittany, and back and press, press it 18:18 out, press it out and back, two more times push, 18:24 push, keep the resistance on there the whole way 18:27 and then work it on the way back and one more 18:30 time press it out, press it out, press it out, press, 18:34 press, press and relax, very good. Oh! That feels 18:40 good. Okay, now we're gonna warm up the legs, 18:44 we're gonna have a good leg workout, step out to 18:46 the side, stretch inside the thigh, come down, 18:52 put the pressure on the left leg, now shift over the 18:55 other side, reverse it, stretch inside this side, 18:58 pressure is on the right. Back over the other way 19:06 and shift back again, and shift, and shift, 19:16 feel the stretch on the inside of your leg. Feel the 19:19 tension on the leg you're stabilizing with, and back 19:22 over, it's just a warm up for our leg exercise. 19:26 Warms up both quadriceps and the abductors. 19:33 Let's go three more each way. There's one and two, 19:47 and back over and three, okay. Art and Brittany, 19:55 we're gonna do some squats. Alright, but we're 19:58 gonna do them with little modification. 20:05 Cross your arms across your chest, get to be in 20:07 position, remember when we squat we want to 20:10 make sure that our knees do not jet past our feet, 20:12 we're gonna start by pushing the hips back, 20:14 keep the chest up, the xiphoid process which is at 20:17 bony protuberance in the bottom of the sternum, 20:19 it needs to be up as much as possible. But yet you 20:22 want to push your hips back as you squat down. 20:24 So, we're gonna squat way down, let's make sure the 20:26 posture is good, push your hips back, push your 20:29 hips back, down, down, down, down. Alright, 20:33 okay now come up just a few inches and back 20:35 down. We're gonna keep the tension on there, 20:38 back up a few inches and down and up a few inches 20:42 and down, up a few inches and down, up a few 20:48 inches way down, down, down, down, down, 20:51 okay now come all the way up. Now back down, 20:54 way down, part way up, back down, push your hips 20:58 back and back down, up a few inches, now back 21:03 down. Okay, now let's go back down again, 21:07 way down and up just a little bit and back down 21:11 again, up just a little bit and down, very good, 21:15 up a little bit and down and up a little bit and down. 21:19 Now all the way up and back down, way down up a 21:23 little bit and down just a little bit up, there we go 21:27 and up and down and up and down, all the way up, 21:32 oh you're anticipating there Dr. Garner and way 21:34 down, part way up and down, part way up and 21:39 down, part way up and down, part way up and 21:44 down, now all the way up and back down again and 21:47 up just a few inches, down just a few inches and 21:52 back down, up a few inches and down, up a few 21:57 inches and down, now all the way up. One more 22:00 round, keep the chest up, back down, up just a few 22:03 inches and down and up a little bit and down, 22:08 up a little bit and down, up a little bit and down and 22:12 hold. Hold, hold it for 40 seconds okay. We've 22:19 already gone through the first 10, very good and 22:29 we're half way there right now. Good job, they're 22:34 starting to feel it a little bit I think. A little bit? 22:37 15 seconds, hang in there 8, 7, 6, 5, 4, 3, 2, 1 very 22:52 good, excellent. Okay, now let's stretch out, 22:56 come on over here, put your hand on my shoulder 22:59 and get a hold of your other ankle and stretch your 23:02 quadricep, that should feel good right about now. 23:13 Just hold my shirt don't tear it off. Okay, switch, 23:25 always feels good to stretch the muscles after taking 23:27 them through a good hard work, keep that flexibility 23:32 going. Alright, good enough, now we're going 23:37 to stretch the hamstring, so let's step out, step out 23:44 the left leg, up on the heel, bend the right leg, 23:48 lean forward, keep the chest up, stretch the 23:52 hamstring, very good. Alright, let's go the other 23:59 side, right foot up, on the heel, bend the left leg, 24:04 lean forward, chest is up. And good, alright let's 24:15 come back to the edge of the platform we're gonna 24:16 do some toe raises. Slide back a little further, 24:24 okay so both of your feet are there, now come way 24:26 up high and down and way up and down and up and 24:33 down and up, try and keep your legs a little 24:36 straighter, get your hand a little up higher, there 24:38 you go and down and up and down and up and 24:43 down and up and down and up and down and up 24:50 and down and up, ten more, there is 1 and 2 and 3 25:00 and 4 and 5, 6 and 7 and 8 and 9 one more time and 25:12 up, very good. Alright, come back on the platform, 25:16 this time we're gonna step back with the right foot. 25:18 Okay, we're gonna press the heel to the floor, 25:22 bend the left leg, stretch forward, keep the chest up, 25:26 you're leaning over the left leg and you're feeling 25:28 the stretch in the calf area of the back leg. 25:35 Alright, let's switch over, press the left foot back, 25:38 press the heel to the ground, bend the right knee, 25:42 chest is up, lean forward and hold that for five more 25:48 seconds and good. Alright, let's finish off with some 25:55 trunk rotation, let's turn and hold, now turn the other 26:01 way and hold and turn and hold and turn and hold, 26:12 five more times and turn and turn, there is one and 26:19 turn and turn there is two almost done folks and turn 26:28 there is three 2 more times, turn and turn, there is 26:34 four, last one turn and turn, great. We are all 26:41 done, thanks a lot. Okay. Fitness is definitely for 26:47 everybody whether you're male or female, young or 26:50 not so young, all of us need to keep going no matter 26:53 how old we are. There is many tests that have 26:56 shown people in nursing homes, even in their 90s 26:59 can good benefit from a regular exercise program. 27:02 It's something we can do together, its things that 27:04 have drawn people together. Parents and 27:08 children, brothers and sisters, husbands and wives, 27:11 they workout together, they have a good time, 27:13 they're doing something positive or constructive 27:15 with each other, don't hesitate, get out there, 27:19 start a good fitness program and do it for the 27:21 right reason. Don't do it for self vanity or to go 27:24 look in the mirror and prance around, but do it to 27:27 the glory of God, because he is the one that made 27:29 you, he is the one that purchased you with his 27:31 blood, he is the one that's coming back to reclaim 27:34 what is his and that is you. There is nothing junk 27:37 about us, we are wonderfully made and do it for the 27:40 right reason. Remember Philippians 4:13 says, 27:43 I can do all things through Christ, which strengthens 27:45 me, lean on him awesome things will happen God 27:48 bless, we'll see you next time on Body & Spirit. |
Revised 2014-12-17