Body and Spirit Aerobics

Lower Body Challenged

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Fred Garber


Series Code: BASA

Program Code: BASA000018

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