Participants: Matthew Hard, Fred Garber, Dick Nunez
Series Code: BASA
Program Code: BASA000017
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve 00:06 your health. Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 It is the goal of this exercise program to try and 00:16 give specific workouts for various areas. Today we're 00:19 going to try and do one specifically for men! 00:21 Stay tuned next for Body and Spirit Aerobics. 00:53 Hello! I'm Dick Nunez, Wellness Director of 00:55 the Black Hills Health and Education Center. 00:57 Welcome to Body and Spirit Aerobics. 00:59 Today we are going to focus-in on training 01:00 for men. Not that is not good for women as well, 01:03 but both genres have specific areas that they 01:05 like to focusing on. So, that's we are gonna to do 01:07 today. I believe we are ready to get started. 01:10 Helping me out today will be Matthew Hard and 01:12 Fred Garber. Let's get started with a little warm 01:14 up. Let's press the hands together and let's come 01:18 up and down, and up, and down, and up, 01:26 and down, and up, and down, and up, and down, 01:34 5 more, down, up, down, up, down, up, down, 01:45 up, and down good. Alright, fellows put the deck 01:49 we are going to do a few push ups. For those at 01:52 home, if you need to do them against a wall that's 01:54 okay. If you need it do them off your knees, 01:56 that's okay as well, in fact let's do that here. 01:58 Let's have Fred do the regular push ups and 02:00 Matthew you go off your knees so you can 02:02 demonstrate that particular style. Okay, 02:04 ready? Down, and up, and down, and up, down, 02:10 try sharing the count, up, down, and up, down, 02:15 and up, down, and up, down, and up, down, 02:22 and up, down, and up, down, and up, ten more 02:27 down, 1,down, 2, down, 3, down, 4, down, 02:37 5, down, 6, down, 7, down, 8, down, 9, down, 02:48 10 good job. Alright Matthew go and get the towels 02:51 for us over there please. This is the only piece of 02:58 exercise equipment we ever used on this program. 03:02 That's just a simple towel. Okay we are going to 03:04 take our towel we are going to start pulling apart 03:07 as if we want to tear it in two. Nobody has done it 03:09 yet. Okay and up over head. Back down, and up, 03:16 and down, and up, and down. Alright keep it 03:20 going my enlarged men are interested in how their 03:23 upper body looks like, so we are going to do a few 03:26 upper body exercises before we get into our 03:28 cardiovascular training. Let's go ten more there is 03:32 1, pull it apart the whole time, 2, and 3, and 4, 03:41 good job, and up, 5, and 6, 7, 8, two more, 9, 03:59 and 10. Good now we just gonna to take our 04:01 towel, like it's got a knob on it, and grab right 04:05 underneath it we are raise it up to the side, 04:08 pull back down, up, and down, and up, and down, 04:14 up, and down, up, down, up, down, up, down, up, 04:24 down, up, down, up, 5 more, up, and up, and up, 04:35 and up, one more time and up, switch over, 04:40 grab the end like you grabbed a knob and grab 04:42 the other hand right underneath it. Pull up, and 04:45 down, and up, and down, up, down, up, down, up, 04:54 down, up, down, up, down, up, down, up, down, 05:04 up, down, up, 5 more, 1, and 2, and 3, and 4, 05:16 and 5. Okay, now we are gonna drape it over the 05:20 palm, to the outside switch over the thumb side, 05:23 grab underneath there, so palm is up. Curl up, 05:27 and then down, and up, and down, up, and down, 05:33 up, and down, up, and down, up, down, up, down, 05:41 up, down, up, down, 5 more there is 1, 2, 3, 4, 05:55 and 5. Good, good get aside. Grab underneath 06:00 and up, and up, and up, and up, up, up, and up, 06:14 there is 8, 9, 10. Five more 1, 2, 3, 4, and 5. 06:28 Alright, now we're gonna to take it in. Bring your 06:31 right wrist up towards your left side of your chest 06:34 and we're gonna push out, and pull back, push out, 06:38 and back, out, back, out, back, out, 10 more, 1, 2, 06:51 3, 4, 5, 6, 7, 8, 9, and 10. Good switch it around. 07:09 Okay, press out and back, out, and back, out, back, 07:17 push, working the back of your arms as we do this. 07:21 Ten more times 1, and 2, and, 3, 4, 5, 6, 7, 8, 07:38 two more, 9 last one, 10. Alright good job fellows. 07:43 Okay, Matthew, take those all the way off please. 07:46 Alright, let's just go and shake the arms out. 07:50 Now we start warming out for our aerobics 07:51 aspects, so we are going to put a foot out, 07:54 we gonna raise the toe and down, up, down, up, 08:00 down, up, down, up, ten more, 1, 2, 3, 4, 5, 6, 7, 08:16 8, 9, 10. Switch over, up, up, 3, 4, 5. Ten more 1, 08:31 2, 3, 4, 5, 6, 7, 8, 9, and 10. Alright, alright, 08:46 let's start stepping lightly and start getting 08:48 loosened-up here, into our aerobic training. 08:58 One thing I found here, working with men they don't 09:01 wanna get too technical when it comes to what 09:04 they do aerobically so we are gonna keep it pretty 09:06 simple. Now, what we are going to do is that we 09:21 are gonna start picking our knees up high up, 09:23 and up, up, up, up, up, up, up good. And left, 09:46 right, left, right, left, right, left, right, left, 09:53 right, left, right, left, 09:55 right, left, right, keep that 09:59 up good job. We look like a bunch of drunk majors. 10:09 And left, right, left, right, 10:11 left, right, left, right, 10:15 left, right, left, right, good going, left, right, 10:32 left, right, left, right, left good, 15 more seconds. 10:53 Okay, let's do start it out now. One of the 11:05 reasons why you see men stop exercise as they try 11:10 and push too hard too fast so you want to keep 11:14 things at your own pace. Better off start a little 11:18 more simple and stay with it, rather then going too 11:22 hard, burning yourself out. Most men at one time, 11:27 have an athletic test or in the military and so they 11:32 remember the days of being very fit. It will only 11:36 take 72 hours for muscles to start to atrophy. 11:43 So, we have to keep that in mind. 11:51 So, whenever it will happening is that get 11:53 frustrated that they can't keep up with where they 11:56 once were or they hurt themselves because they 12:01 are trying to go too fast, too quickly. Okay, 12:11 we are going to hit this for 40 more seconds, 12:14 then we are going to do our transition. 12:23 And 30, and 20, and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 12:53 Squat position, okay start squatting down, and up, 12:58 and down, and up, down, and up, down, and up. 13:04 Keep it going one of the areas that men till not 13:08 to work on is their gluteus maximus, but they 13:11 think that's more of a woman saying that they 13:14 should work on. But, the reality is the gluteus 13:17 maximus is the biggest, strongest muscle area in 13:20 the body. And if you lose that, it looks like 13:23 somebody has left the air out of the back side and 13:26 it's just nothing there you lose the curvature of 13:29 your spine, and you lose all that strength back 13:31 there so it's not unusual for women to complain: 13:35 My husband he has no back side it's just straight 13:38 up and down. It's not what you want God made 13:40 us to have a curvature there. And those gluteus 13:42 maximus muscles should stay strong. If you look 13:45 at the top athletes of the day especially those who 13:47 are very good at running and jumping they all 13:49 have very well developed gluteus maximus muscles. 13:52 So, the squats are one of the best things you can 13:54 do for the gluteus maximus area, so even 13:57 though you might not like them it can be very 13:59 difficult, but the reality is they're great exercise. 14:03 As you can see Fred over here going up and down 14:07 without any problem at all. And that great hair 14:13 has been earned from a few years of life. 14:15 And still, he does it very easily but don't think I'm 14:18 giving you any bad time Fred, any full head looks 14:20 good to me. Okay and over here, Matt is doing his 14:24 squats just fine as well. It going, keep it going we 14:28 gonna try and do those for 20 more seconds even 14:32 though we are taking a break from this running is 14:35 squatting is still keeping the legs moving and 14:37 keeping the blood circulating and the oxygen 14:39 pumping through the body. Good, good keep it up, 14:46 But, actually this is more of an intensive part of 14:48 the aerobic training and we will require a little bit 14:51 of a cool down once we get through it. Now down 14:53 and hold, hold, hold, hold good. And hold that for 14:58 1 minute. This is like some what doing a false 15:02 chair. This is wanna get really strong legs if you 15:05 have you dinner like this or have your lunch like 15:08 this or eat your meals or read your books this way. 15:10 You'll get really strong legs with, within no time. 15:13 It's important to keep your chest up, there we go, 15:16 that's better Matt. Good job, alright we're down to 15:21 30 more seconds fellows. You're doing great. 15:28 You're respiration is starting to increase. 15:30 That's good, that's what we're after. Now we're 15:36 down to our last 15 seconds, again there down to 15:42 the last 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Okay, let's 15:53 do some side steps, just to get those legs loosened 15:57 up side to side, real gently. 16:07 We want to give the 16:08 respiration a chance to stabilize. We don't want 16:11 the heart to get up too high that's an important 16:14 thing. You might want to check you're pulse rate 16:16 do it off your wrist or off the temple area. 16:19 Don't go grabbing your throat, if you don't know 16:21 where your carotid artery is. You may make 16:24 yourself pass out. Also, there's an automatic 16:27 response to the brain whenever you're putting 16:28 pressure on the carotid artery 16:30 it's telling the heart 16:31 to slow down, because it's picking up pressure on 16:33 that very important artery going up to your brain. 16:39 Good keep going. Let's try and lengthen stride a 16:46 little bit. Lengthen it out. And we are going to go 16:54 for one more minute here. Step away out. 17:03 We're in the midst of our aerobic training now. 17:08 Hopefully, if you're getting fit, the fatty acids are 17:12 starting to be metabolized as your body tries to 17:14 conserve the glucose, which is needed for your 17:17 brain at all times. In case you don't know what 17:19 glucose is that's simply just blood sugar. Way out, 17:24 step out, step out, good, step out. Twenty seconds, 17:38 good. And 6, 5, 4, 3, 2, 1. Alright find your jump 17:53 ropes and go. Okay, start jumping go. Now, here on 17:58 the set we don't actually have jump ropes. 18:01 But, you can still get the arm action of the jump 18:03 rope going. And like I say all the time this is the 18:07 best way doing because you never miss. 18:09 You never whip yourself in the back of the head 18:12 or stumble if you keep jumping and keep jumping 18:15 and keep jumping. Good, good, good, good. 18:21 The rope is getting a little loose the Matt here we 18:24 go. Okay 20 more seconds. And 15 seconds, 18:43 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Step it out. 19:04 Okay, 45 more seconds of this. But, coming 19:08 towards end of our aerobic training but we 19:11 still need the intensive part of it and then we will 19:13 go into our cool down phase. And we're down 19:32 to 20 seconds, 15. Okay, Fred your jump ropes one 19:52 more time go. We gonna do one more minute of 19:58 jumping rope and then we start into our cool down 20:03 good, excellent. 45 seconds. Good job Fred you're 20:12 looking good. All those years of practice are 20:14 paying off. 35 seconds, and 30, 25, 20. 20:38 Down on the last 15. Good job, good job fellows, 20:40 good job. Okay step it out, not too fast. Let's slow 20:57 down just a little bit. We need to start slowing to 20:59 heart down. We don't want to just stop something 21:06 like we are sewing abruptly, because that's when 21:09 you put a lot of pressure on your heart. 21:11 You're telling it to keep moving blood throughout 21:14 the body, back up, and you loose the legs, 21:18 which will help that venous blood return. 21:20 You make it so your heart doesn't the work quite 21:22 so hard. Okay slow it down a little more. Make it 21:29 casual now, good, now on to 20 seconds, 21:48 5, 4, 3, 2, 1. Now we are going to do some just 21:52 easy side to slide to finish our cool-down. 21:57 Go for one minute here. Good, nice and relaxed. 22:22 And 30 seconds, and down to our last 20, and 15, 22:42 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Okay go and lay on 22:52 your backs. Head up this way, hands behind your 22:58 neck. Ok, and I want you to crunch up real slow 23:02 and just hold it, up, hold now down. And up, 23:08 and hold it, and down, up hold and down, up hold 23:26 and down, up, hold, down, up, hold, down, up, 23:36 and hold, down, up, hold it, down, up, and hold, 23:45 down, up, hold, down, up, and hold, down, up, 23:54 and hold, down, up, hold, down, up, hold, down, 24:03 up, and hold, down, up, hold, down, and ten more: 24:09 Up, down. There is 1, up, down, there is 2, up, 24:17 down 3, up, down, there is 4, up, down, there is 5, 24:25 up, down 6, up, down7, up, down 8, up, down 9, 24:36 up, down 10. Ok, up on your hands and knees, 24:41 heads facing towards the front. I would like you to 24:45 put your left arm out straight and your right leg 24:49 out straight, and just hold that steady. What we 24:53 just did it some abdominal exercises. 24:56 That's always an area were men are really 24:57 concerned about, because they carry excess body 25:00 fat in their abdominal wall. Now, there is no 25:02 magic way of losing your abdominal fat. 25:06 You have to develop muscle, you have to lose 25:08 fat. They are not interchangeable. You can 25:10 not form up fat. They're not is just not going to 25:13 happen. Nor can you take muscle and turn it into 25:17 fat. That is a misconception. If you stop 25:20 working out, you shrink simple as that. 25:24 Unless you're eating too much and you get fat. 25:26 But, you can not take fat on your belly and put it 25:29 up on your chest. It doesn't work I hear a lot 25:32 of men say that I want to take this and stick it up 25:34 here. That's a ludicrous thought and it can't 25:38 happen. There we are going to hold that I haven't 25:40 forgot you, guys don't worry. For 10 more 25:42 seconds, this is an excellent one for the lower 25:45 back, which it's also something a lot of men 25:47 fight and again the gluteus maximus has 25:50 something to do with that. Okay, fellows let's switch 25:52 over put your right arm up and the left leg back. 25:57 The gluteus maximus helps to keep you strong 25:59 in that lower back area and this is an excellent one 26:01 as well. I encourages using your contractor 26:04 gluteus maximus and also makes you stabilized by 26:08 holding with your back. It's an excellent one to 26:10 prevent back injuries or if you are coming upper back 26:12 injury it doesn't take keep there any 26:14 motion for say. It's just is a nice steady hold and 26:18 makes you work your back. Hang on, we're down 26:22 to the last 30 seconds. Hang in there Matt you're 26:27 doing good. And we're down to our last 20. 26:34 You'll find that one side is little more comfortable 26:36 than the other and that's not unusual. Down to 15, 26:42 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Ok, up on your feet. 26:55 Let's finish off with some trunk turns, good. 27:11 And let's go five more each way. There is 2, 3, 4, 27:26 5 good job fellows well done. Men, keep training 27:31 don't give up. And do it for the right reason. 27:33 If you have faith in God, it makes it so much 27:35 easier because you depend on Him. And you're 27:37 doing it for His glory, not for your own. 27:40 And claim the promises of God. My favorite one 27:42 to claim, when it comes to working out is 27:44 Philippians 4:13, which says I can do all things 27:47 not some things but all things to Christ, 27:49 who through strengthens me. Good bless 27:51 you we see you next time. |
Revised 2014-12-17