Participants: Dick Nunez, Fred Garber
Series Code: BASA
Program Code: BASA000018
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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. 00:15 For one reason or another there are many people 00:17 out there they don't have use of their legs to do 00:19 aerobic exercise and we're mindful that here at 3ABN, 00:23 so we want to do a workout especially for those 00:26 who might be challenge in the lower body, 00:28 stay tune and find out how next on Body & Spirit. 00:59 Hello, I am Dick Nunez Wellness Director at 01:01 Black Hills Health and Education Center. 01:03 Welcome to Body and Spirit Aerobics. 01:05 I remember one time I'm doing the Body and Spirit 01:07 show I did want specifically for those who 01:10 are challenge in the lower body, those who might be 01:12 restricted to wheelchair or if had some severe injury 01:15 they can't move very well. And I remember the 01:17 feedback from that after we did the program, 01:19 it was overwhelming as people were so excited about 01:23 in fact that they can do regular exercise program 01:26 even thought they couldn't really use their lower body. 01:28 So, we're gonna do that today, we're gonna trying 01:29 to give you a cardiovascular aerobic workout by using 01:32 nothing, but the upper body which is difficult because 01:35 the lower body is someone this is so much more adapt 01:39 and using aerobic fibers, but we will still make it 01:41 through there and I know we will have a good 01:43 workout, I believe we're ready to get started, 01:45 I just have one helper today and that's can be Fred 01:47 Garber, went out Fred go and have a seat and we're 01:53 gonna start our workout, we're gonna start by 01:54 loosening up, so we just kind of bring some arm 01:57 circles, up and around, up and around, and the upper 02:03 body, the shoulder region is one we're gonna be 02:06 mainly focusing on, is that one over keep us going a 02:11 longest. Okay, let's go the other way now, up and 02:19 around, and up and around, and up, and up, and up, 02:28 and up, ten more times, and 2, 3, 4, 5, 6, 7, 8, 9, 02:47 and 10. Let's fold the hands in front of us and push out 02:51 and draw back and out and back, and out and back, 02:57 out, back, out, back, out, back, out, back, out, back, 03:08 out, back, out, back, out, back, out, back. Ten more, 03:17 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 03:34 Now, we're gonna shift to 03:35 go up, and down, up, down, up, down, up, down, up, 03:46 down, up, down, up, down, up, down, up, down. 03:55 Ten more, and 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, circle 04:16 it around and rear, good, four more, okay arms up, 04:34 okay we're gonna squeeze together and back, 04:37 together and back, together and back, good, squeeze, 04:46 squeeze, squeeze, squeeze, good. Ten more, 1, 2, 3, 4, 05:01 5, 6, 7, 8, 9, 10, good arms down to side, okay we're 05:12 gonna just rotate out and back in, out, in, out, in, 05:19 this particular exercise does several things for us, 05:22 let's just bring our arms back down to allow little 05:25 bit of a break period, it's a lactic acid I'm sure it's 05:28 trying to build up and Fred shoulders I know it is 05:31 mine because also keeps the shoulders working, 05:37 this exercise is excellent for the rotator cuff, 05:41 which is comprise of four muscles known as the 05:44 supraspinatus infraspinatus teres, minor and 05:47 subscapularis, so there are all muscles allow you 05:49 to rotate your arm, when pitchers get a rotator cuff 05:53 problem, they having a lot of distress and it could 05:57 even ruin carriers. So, this motion does not hurt 06:02 your rotator cuff is by okay, and you know, 06:03 we may have some shoulder pain. And out, and out, 06:10 and out, and out, out, out, out, good. Let's go ten 06:20 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Okay, arms out, 06:37 let's do some arm circles, good, now back the other 06:47 way, and back to the front, again back to the rear, 07:14 and back to the front, and to the rear, and back 07:31 to the front, for those who at home, if you need 07:35 to drop your arms, that's okay. And bring them 07:39 back up into it as quick as you can, okay and back to 07:42 the rear, alright now we're just gonna hold them 07:50 steady and trying to put a minute in here Fred. 08:01 And there is ten seconds, and 15, and 20, 25, 30, 35, 08:33 40, 45, and 50, 8, 7, 6, 5, 4, 3, 2, 1 and down, 08:53 but let's roll the shoulders, roll the 08:55 shoulders, up and back, up and back. The scapular area 09:02 and your back, the shoulder blades 16 different muscles 09:05 attach on each side, it's a very complex that work 09:08 a muscles very important, keep going and work that 09:12 area, good, good, okay and up to the other way. 09:32 Even thought people can have strong arms, 09:34 there is not a lot of aerobic fibers there, 09:39 that's why even if someone we can walk on 09:40 their hands, they don't slip if a very long, 09:44 it's much, much easier walk on your legs, so what 09:49 we have to do is our arms will not stay aerobic very 09:52 long, so we have to try in use and maximum amount 09:54 of muscle as we can, no way to stay aerobic and 09:57 keep the movement going, that's why we're doing a lot 09:59 of different shoulder moves. Let's go back the other 10:03 way again, now as we do this even though it's taking 10:12 more pressure of our shoulders, there still be in 10:14 worked and that's the whole key to aerobic exercise, 10:18 rhythmic activity, major muscles group, lot of people 10:21 are very good swimmer, they can swim for a long, 10:23 long time, okay and back the other way again, 10:26 even they do not have use of their legs they can still 10:29 swim for a long periods of time because the shoulder 10:31 it does get develop into an aerobic way, boxers often 10:35 times develop a really good aerobic capacity for 10:38 keeping their arms up for a long period of time, 10:42 okay and let's go ten more seconds, good, okay now 10:52 we're gonna going to some arm rotation on front, 10:55 just like we're paddling a bike with our arms and 10:59 trying to do that for one minute. Oh! We look 11:06 like a couple boxers in the 15th round because 11:09 I can't even throw a punch anymore, good, 11:18 keep going, 30 more seconds, 25, and 20, 15, 11:43 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, good arms 11:53 into side, let's do the shoulder rotation again, 11:58 we allow our shoulders to rest for a moment and 12:01 about two seconds we will get 30 percent of our sprint 12:03 fat and those areas of a burning in the meantime 12:07 we just keep the shoulders working, keep the blood 12:09 flowing, and we're gonna do this for 30 more seconds 12:22 starting now, there is 25, and 20, 15, and 10, 9, 8, 12:46 7, 6, 5, 4, 3, 2, 1, back up into our paddling motion 12:55 again, we trying to put in other minute in doing this, 13:11 even though boxing round there is three minutes Fred, 13:13 I don't think we're trying to do that, that will be 13:15 little much for us and we're down to 30 seconds, 13:33 and 20, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Okay, lean 13:52 forward let's raise up to the real like this, go 13:55 down and up and down, up, down, up, down, 14:02 up, down, good keep going, up, down, up, down, 14:11 up, down, up, and up, and up, and up, up, up, 14:22 and up, up, up, up, good, and trying to do 30 more 14:31 seconds starting now, there is 5, 10, 15, 20, 25, 15:03 and 30. Okay, let shrug it out, roll our shoulders, 15:06 roll it back, roll it back, roll, roll, good roll it, 15:13 roll it, ten more seconds, and we're down to 20, 15, 15:43 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, then back over, back up 15:54 again, and down, and up, and down, up and down, 16:01 up and down, up, down, up, down, up, down, 16:08 up, down, up, down, up, down, keep it up, and up, 16:17 and up, good, and trying to go for one more minute 16:23 there, there is 5, and 10, 15, 20, 25, 30 , 35, 40, 17:13 45, 50, 55, 6, 7, 8, 9, okay let's roll to the front 17:29 this time, up and around, 17:36 okay, let's get bigger motion 17:37 there, good, think to give a testimony just how 17:47 people, good people can get let's doing aerobic 17:50 upper body wise, there is a lot of people that 17:52 participate and wheelchair marathons and they keep 17:57 their wheelchairs going for 26.2 miles, 18:00 that be incredible and incredible test of feet, 18:04 I used to train such a young man, 18:05 who was a very accomplish 18:07 marathoner in the wheelchair games and he just had 18:10 a tremendous capacity for training upper body for a 18:13 long periods of time, of course this motion is one 18:17 produce so much because it's actually so 18:18 much stimulates, the action of the turning of 18:22 the wheels on the chair, also it is really 18:27 impressed with the high-tech development of the chairs 18:30 for the fit fellows very soon and not just men 18:33 both men and women both, good 15 more 18:38 seconds, and 5, 4, 3, 2, 1, okay we're gonna take 18:54 the arms straight up over head and down and up, 18:59 and down, and up and down, and up and down, 19:06 up and down, up and down, and up and down, 19:13 up and down, up, down, up, down, up, down, 19:22 and we're trying to do one more minute here and up, 19:27 and up, good, ten seconds, up, down, up, 15, and 20, 19:52 and there is 30, 20 seconds to go, and down to our 20:13 last 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, good, okay elbows 20:24 into side, let's go back out, and out, and out, 20:31 and out, and out, good keep it moving, 20:41 for 18 minutes into our aerobic exercise here, 20:44 so we can doing this for quite some time, 20:46 we will continues activity, so as you can see, you don't 20:49 have to give up just because you might have 20:51 something that's happened to you, young man that came 20:55 to our Wellness Center at the Black Hills was born 20:57 with Spina Bifida and he was very 20:59 determent to keep working out and doing whatever 21:02 he could to strengthen himself, keep it up, 21:12 40 more seconds, now we're down to 30, good, 21:33 and 20, and down to 10, 9, 8, 7, 6, 5, 4, 3, 21:52 2, 1, and one more minute of our cycling pad, 21:55 then we're going to our cool down phase, there is 22:03 10 seconds, and 20, and there is 30, 30 more 22:24 seconds, and 20 seconds, and we're down to our last 22:43 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, alright, okay let's 22:55 do shrug up and down, and up and down, up, 23:02 down, up, down, up, down, up, down, up, down, 23:11 up, down, up, down, up, down, up, down, up, 23:21 down, up, down, up, down, up, down, up, down, 23:29 good keep it up, 20 seconds, now we're down to our 23:42 last 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, good, okay let's 23:54 stretch out arm up over the head, nice, easy, 23:59 comfortable stretch, hold it, and hold it for 24:07 ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, switch, 24:21 hold, ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 24:40 bring it across the body, and hold for ten more, 24:52 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, switch over, and hold 25:12 ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 25:24 okay just shake it out, alright we're gonna fold 25:28 our hands in front of us just contract your abdomen, 25:33 and then mean back, contact and back, contract 25:40 and back, contract and back, contract, back, 25:47 contract and back, contract, back, keep going, back, 25:56 forward, back, contract the abdomen and back 26:02 and forward, back, forward, back, contract, back, 26:10 contract, and back, good, keep it up, and squeeze 26:16 forward and back, forward, back, and forward and 26:23 back, and forward and back, forward, back, 26:29 forward, back, let's do 20 more, 1, 2, 3, 4, 26:42 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, five more, 27:06 1, 2, 3, 4, and 5, good, alright 27:16 Fred well done, thanks a lot. 27:20 As you can see, if there is a will there is a way, 27:22 you can get good workout for regard as your what 27:24 your situation is, so keep it up find the program 27:28 that you can just feel comfortable with, and 27:29 stay within and remember do it for the glory of 27:32 God and all things we want to get praise and that's 27:35 hard sometimes when we have difficult situation 27:38 is around us, but God has promise, he said all things 27:40 we work together for good for those who love him or 27:43 love him, doesn't mean that all gonna be good, 27:45 but we all work together for good. 27:47 Remember Philippines 4:13 says, I can do all 27:49 things through Christ who strengthens me, 27:51 God bless you and see you next time. |
Revised 2014-12-17