Participants: Dick Nunez, Andrew Hard, Rick Nunez
Series Code: BASA
Program Code: BASA000015
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00:01 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 Want to start an exercise program, 00:16 but don't know where to begin. Let us help you find 00:18 a starting spot, next on Body and Spirit Aerobics. 00:51 Hello, I am Dick Nunez, Wellness Director 00:53 of the Black Hills Health and Education Center. 00:55 Welcome to Body and Spirit Aerobics. 00:57 So many people out there would like to get 00:59 into a regular exercise program, 01:01 that's really frustrating because they don't know 01:03 where to begin. They may turn on a sports program 01:05 that has exercise programs on there and they start 01:08 watching the people bouncing around 01:10 and they watch all the coordination moments 01:12 going on and they think I can't do that, 01:14 I just sit here and stare just to figure out what 01:16 they're doing. So, when we're starting our 01:18 exercise programs here, we want have 01:20 a simple model, let's keep it as simple as possible. 01:23 So, we don't confuse people and make it 01:25 something they feel like they can do 01:27 and more importantly they want to stay with. 01:29 I believe we're ready to get started, 01:31 helping me out today will be Andrew Hard 01:33 and my son Rick, any good program 01:35 needs to start with the warm up. 01:37 So, we're gonna do just that, we're just gonna 01:38 take our arms. We're gonna circle them up and around, 01:42 keep going, up and around, up and around. 01:47 When you're just beginning you might feel some pops 01:49 and grinds and so forth, but as you keep doing it. 01:54 Hopefully your joints will start to loosen up, 01:57 and the connective tissue will start popping around. 02:00 Okay, lets go about five more, there is 1, and 2, 02:07 and 3, and 4, and 5, now up the 02:12 other way, up and around, up and around, 02:18 up and around, good keep up. Way up, reach up 02:26 and five more times, there is 1, and 2, and 3, 02:34 and 4, one more, 5, okay good. 02:39 Bring the shoulder blades back together, 02:42 press the arms out together, and back, 02:46 and out, and back, and out, and back, and out, 02:53 and back together, and out, and squeeze and out, 02:59 and squeeze and out. Ten more times, 03:03 there is 1, and 2, and 3, 4, 5, 6, 7, 8, 03:21 two more times 9, and 10 good. 03:27 Now, what we're gonna do is, we're gonna raise 03:29 our arms up, bring them together, bring them out, 03:32 back down. Up, together, back, and down, up, 03:39 together, back, down, up, together, back and down, 03:46 up, together, back and down, five more times. 03:53 There is 1, and 2, and 3, and 4, one more time, 04:06 and 5, good, relax, okay just got to shake 04:09 your arms out. Okay, now we're gonna 04:11 curl the arms up, turn, push down, turn up, turn down, 04:19 up, good, turn and down. Up, curl, turn and down, 04:27 arms up, curl, turn and down, up and curl, 04:33 turn and down, arms up, curl, turn, down, 04:38 five more times. Up, turn and down, up, curl, 04:44 turn and down. Okay, turn and down let's go 04:49 one more, up, turn and down, good. 04:55 Alright, now what we're gonna do is we're just 04:57 gonna put a foot out in front of us, 04:59 hands on the hips, lift your toe up, push down, 05:03 up, and down, up, and down, up, and down, 05:10 up, down, up, down, up, down, up, 05:17 down, up, down, up, down, ten more. 05:24 Do this exercise to get the lower legs warmed up, 05:28 one of the common injuries people will tend 05:30 to get especially, when just beginning. 05:32 There is a condition called shin splints, 05:34 where the muscles on the front of shin, 05:37 actually pulling away from the bone and we got 05:40 three more. Okay, and switch over to the 05:47 other leg, toe up, press down, up and down, 05:52 up, down, up. This exercise is also good for 05:57 those who start to get a droopy foot, 06:00 where it's hard for them when you're picking it up, 06:05 you strengthening a muscle called the anterior 06:07 tibialis here, and we're gonna do ten more 06:15 1, and 2, 3, 4, 5, 6, 7, 8, 9, and 10. 06:30 Now, we're gonna put our foot back, 06:32 and we're gonna press up on the toe and down, 06:35 this is getting the calf area ready and also the 06:39 Achilles tendon, when people walk around in 06:42 high heels especially. You know, not used to 06:45 stretching their Achilles Tendon, the potential over 06:48 ruptured tendon becomes much higher, 06:50 if that happens you'll be spending a lot of time 06:53 in recovery and delaying the start of 06:55 your exercise program, ten more times, 06:58 there is 1, and 2, and 3, 4, 5, 6, 7, 8, 9, 07:11 last one 10. Switch over, okay press up and down, up, 07:18 there is 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 07:34 7 more 1, 2, 3, 4, 5, 6, 7. Okay, we're gonna start 07:46 out real gently, just with some easy walking. 07:53 The big key to Aerobic exercise is to get moving. 08:00 One of the best overall exercises you can 08:02 do is walking. Now, we're just walking in place, 08:07 which does a couple things for us, gets us 08:10 moving which is the main thing we're after, 08:15 but you're not outside. So, you're not going 08:17 to have to worry about stepping in potholes 08:20 or going through uneven terrain, right there 08:24 in the comfortable your own living room, 08:26 or family room. You can just stay in one place, 08:30 may not be as quite as picturesque, 08:33 and you still don't get as much fresh air, 08:35 but still your getting the exercise, we're just 08:38 gonna do a little walking here. 08:43 Whenever, somebody starts an exercise program, 08:47 it's always better to start too easy than 08:49 too hard. If you start easy, you can always add to it, 08:54 you start too hard, you can find yourself 08:59 in a world of hurt. It can take you two weeks 09:02 just to get back to where you were when 09:04 you first started. So, you're always better off 09:07 to start simple, to start slowly and let your body 09:11 work into it. For those at home, 09:16 if you're more advanced, this is more of a 09:19 beginner workout, but you can pick up the pace 09:22 and go much faster and harder. 09:25 By lifting the knees harder actually more 09:27 of a jogging pace, which you see many times 09:30 on this program. On this program however, 09:34 we're gonna be taking it fairly easy. 09:40 I trust everybody's okay so far. 09:47 Okay, we're gonna do one more minute 09:50 of this pace then we're gonna switch over to 09:52 some other movements. 10:00 Important thing about Aerobic exercise is 10:03 rhythmic activity of a major muscle group. 10:07 Also when you're just beginning, it's important 10:11 to keep a monitor of your pulse rate. 10:14 I try and encourage people not to go after 10:16 a carotid artery, to check the pulse, because a lot 10:19 of people don't know what that is. 10:21 You starts squeezing your throat and they can 10:24 even knock themselves out. So, we don't want 10:27 that best to check it off, your wrist area 10:30 or if you have to you can maybe go to your 10:32 temporal area and you should be able pick up 10:34 your pulse. And you wanna take 220, subtract 10:38 your age and then take seventy to eighty percent 10:41 of that. That's where your heart rate should be. 10:48 Okay, let's go ahead and put a little variation 10:50 in there, what we're gonna do is put our hands 10:52 on the hips. We're just gonna step a leg out, 10:54 go back, together. Switch, back together, 11:01 as you do this you can vary how deep you go 11:04 in your lunge. The further down you go, 11:07 the more difficult it will be, 11:12 what we're doing is just adding some variation 11:14 to our movement. But the bottom line still is 11:18 we just want to keep the legs moving 11:23 and out and back, together. Step out, 11:27 step back together, out and back, together, 11:32 out and back, together, out and back, together, 11:38 out, back, together, out, back, together, 11:45 good keep it up. And out and back together, 11:53 out and back, together, out and back, together. 12:01 Lot of the exercises we do, can we done 12:04 on a mini tramp, rebounder, if you will. 12:08 If you do this one, you have to be careful 12:10 not to step off the rebounder, 12:12 but walking in place. Things like that can be 12:16 done on a rebounder. 12:25 And we're gonna do this for twenty five more seconds, 12:31 and out and back together, out and back, 12:35 together, out and back, together. 12:42 We're down to our last ten seconds 12:48 and 4, 3, 2, 1, good. Back into our step, 12:56 as you watch Aerobic programs on Television, 12:58 you will see they always comeback to a basic step. 13:01 There might be some modifications in it, 13:03 but still the simple fact is walking in place 13:07 or moving like that is excellent exercise. 13:12 Most of the variation is put in simply to break 13:15 the monotony of the movement or to sell 13:20 a product, one out of the two. 13:28 For years latest and greatest exercise 13:31 equipment keeps being produced, you get all 13:34 these hi-tech selectorized exercise equipment pieces, 13:39 that are very, very user friendly, you just step in, 13:42 set a pin and your off and going. 13:45 Now, they even have machines that are 13:47 computerized, that will tell you if you're going 13:50 hard enough or not too hard but any good gym 13:53 or health club you're still gonna have a basic 13:56 foundation of barbells and dumbbells, 13:59 which have been around from the very beginning 14:02 of exercise. So, they are still there, I haven't 14:07 been able to replace them and with all the fancy 14:10 treadmills, and elliptics and stair climbers. 14:15 The one thing that still remains pretty solid, 14:18 you're just going for a good walk or jogging 14:21 if you're more fit or cycling or swimming. 14:25 The basics would keep you going. 14:31 We're gonna try and do about twelve minutes 14:32 of Aerobics in our program today, 14:34 which is a good amount for somebody who is just 14:37 beginning and then you could work it up as you go. 14:50 And we're gonna keep stepping 14:52 for one more minute, another thing we find 14:56 as very important when you're just beginning 14:58 is not to put a lot of fancy movements 15:00 into the workout. You're better off just getting 15:04 the rhythm of the major muscle groups, 15:07 allowing yourself to get used to that, 15:10 before you start throwing a lot of arm 15:12 variations in there. Remember the first time 15:19 I ever took an Aerobics Program, 15:21 just when I start getting the hang of what 15:23 they were doing they changed, then you get 15:26 the hang of that they change on you again. 15:36 Fifteen seconds, down to our last ten 15:43 9, 8, 7, 6, 5, 4, 3, 2, 1, hands on the hips. 15:53 We're gonna step out to this side, back and forth. 15:59 Again, this is just putting a variation 16:02 to the stepping motion. This is good because 16:05 it also works the abductors and adductors 16:08 of the hips. Which is also very helpful, 16:17 also this is the movement that can be done 16:19 for quite a long period of time by most people. 16:22 It's fairly comfortable, we're gonna try 16:28 and do this for another minute and half. 16:30 Before we start heading towards 16:32 our cool down period. 16:43 Don't be afraid to stay with the simple program 16:47 until you're ready to advance, 16:49 you're not competing with anybody. 16:51 You're simply trying to get into a regular exercise 16:54 program to help yourself, 16:58 as you feel good move it up. 17:01 If exercise becomes a drudgery, you're not 17:04 gonna wanna stay with it. Make it fun, 17:06 for at least as fun as possible, 17:08 if you stay within your training range. 17:11 You'll actually find exercise to be a very 17:14 pleasant experience, it's when you try push 17:19 the envelope, that it becomes uncomfortable; 17:22 that you think this isn't worth it, 17:24 it's too much work. When you're finished 17:27 with an Aerobic exercise program, 17:28 you should feel good. The old adage 17:32 is you should be able still talk, but not sing 17:35 while you're doing aerobics. 17:37 I can't sing anyway, so it really doesn't matter. 17:48 And we're down to our last few seconds, 17:53 okay now lets step it out. 18:00 I used to have a good friend, who says 18:01 he can't sing either, he says he sings prison 18:03 singing. So, behind a few bars, 18:05 he doesn't have the key, that's what I feel 18:08 like a lot of times. You keep it going, 18:19 let's get the arms, make sure the arms are swinging 18:21 as you're doing this, as we get multiple muscles 18:23 into play here. We'll get more calories burning 18:36 and we're just about ready to hit our 11 minute 18:38 mark of aerobics. What we're gonna be doing now, 18:44 is slowing down a little bit still. 18:47 Just start to cool down period, okay slow it down. 18:58 Now we've just taking a gentle stroll through 19:01 the woods on a nice summer afternoon. 19:12 Down to forty seconds as we slow down, 19:16 this allows the legs to work. 19:20 You can juncture with the heart, 19:21 slowing it down, keeps the blood flowing 19:25 and lets the heart relax naturally and easily. 19:28 Without putting a sudden shock upon it, 19:31 by saying okay we're stopping, 19:33 heart you keep working. 19:42 Okay, we're gonna go eight more seconds 19:47 5, 4, 3, 2, 1, good. Alright, we're gonna 19:54 do little stretching out now, what we're gonna 19:56 do is we're gonna step out to this side. 19:59 And we're gonna stretch the inside of the thigh, 20:02 now hold that for a steady move, 20:09 ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 20:19 Shift over, you feeling it stretch on the inside 20:23 of your leg, hold that if you're more flexible 20:28 step out further, you give yourself even more 20:32 of a stretch ten more seconds 20:33 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. Step back, 20:46 push your heel to the ground and hold that, 20:50 you should feel that stretch in the back 20:53 of your leg right and down through the 20:54 calf area here. Okay, hold that for ten more seconds 20:58 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Okay, 21:08 switch each stretch we're holding anywhere 21:16 from ten to twenty seconds is fine. 21:21 Okay ten more seconds 21:22 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 21:31 Alright, next we're gonna step out, 21:34 we're gonna go up on the heel. We're gonna lean 21:36 forward at the waist but still keep the chest up 21:39 and you should feel this now in the back of your leg. 21:43 And hold that steady for ten more seconds 21:49 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 21:59 Switch, lean forward and hold that, 22:11 ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 22:23 Alright, you use me as a support; 22:25 put your hand on my shoulder. 22:27 Grab a hold of your ankle, stretch your quadriceps. 22:31 You feel this right in the front of you thigh, 22:36 okay and hold for ten more seconds 22:39 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Switch, 22:52 and hold ten more seconds 22:58 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 23:09 Okay, now we're gonna do of couple 23:10 upper body stretches, so I want you to put 23:13 your hands behind your head, 23:14 push your elbows way back, push them back, 23:18 push them back and hold that. 23:22 Okay, now bring your arms across your body, 23:25 give yourself a hug, try and pull your shoulder 23:28 blades apart. Okay, and up, press the elbows 23:38 back hold it and now across, pull it apart. 23:55 Put your arm up over your head; 23:57 grab your elbow and pull. As you do this one, 24:06 you wanna make sure your have steady pressure, 24:08 try not to force you arm beyond, what would 24:11 be natural for it. Okay, let's switch the 24:15 other side, alright let's put one arm out now 24:29 and bring it across your body, 24:31 hand behind your elbow and pull. 24:35 This one you should feel in the shoulder region 24:37 right in here, keep pulling it across. 24:49 Alright, let's go over to other side 24:52 and pull and let's hold that for five more seconds, 25:01 1, 2, 3, 4, and 5. Okay, let's roll the 25:08 shoulders up and around, way up high, 25:13 so if you back, three more. 25:23 Now back to the front and way up, 25:32 four more, okay turn your head to this side, 25:42 and turn, and turn, and turn, and turn, and turn. 25:54 Now, up and down, and up and down, 26:02 and up and down, good, now we're just gonna 26:06 turn the trunk tight your abdomen as you do it, 26:10 now let's go back slowly to the other direction. 26:12 Hold it try and keep your abdomen tight, 26:15 and turn, and turn, and turn, and turn, and turn, 26:32 and turn, five more each way. 26:38 There is 1, and 2, and 3, and 4, and 5. 26:57 Okay, thanks a lot fellows, we're all done. 27:03 Lot of times when people start a workout program 27:05 they says is that all there is, 27:07 it seems so simple. My question is always, 27:09 what were you doing before? 27:11 I wasn't doing anything. Well, then you're a 27:14 lot better off now, than you were before, 27:16 aren't you? If you're finding a program 27:18 that you like, stay with it and keep going. 27:21 You'll feel the benefits, in the middle you'll start 27:24 feeling better. But always remember you want 27:26 to train for proper reasons, 27:28 so often people are looking to train 27:29 strictly for health. What we're trying to 27:31 encourage people to do is train to the glory of God, 27:34 as we do that we're gonna have a greater 27:37 gain than we never thought possible. 27:39 There is a Bible verse that I claim 27:40 all the time in Philippians 4:13 it says; 27:44 I can do all things through Christ 27:46 who strengthens me. God bless you, 27:49 keep on exercising, see you next time. |
Revised 2014-12-17