Participants: Dick Nunez (Host), Jonathan Hopkins and Richard Nelson
Series Code: BASA
Program Code: BASA000033
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Here on Body & Spirit Aerobics, 00:16 we try to meet the needs of many people. 00:18 Today we're gonna focus on, 00:19 how to train if you're visually impaired. 00:49 Hello, I'm Dick Nunez, Wellness Director 00:51 of the Black Hills Health and Education Center. 00:53 Welcome to Body & Spirit Aerobics. 00:56 We try to meet the needs of as many people 00:58 we can here on Body & Spirit Aerobics, 01:00 and I got a request not too long ago, 01:02 why don't we do a program for those, 01:04 who may not be able to see everything we're doing? 01:06 So today, I'm gonna spend lot more time 01:08 describing the motions that we're doing. 01:10 And for those of you who can see 01:12 or you might think I'm going little bit overkill, 01:14 but you should be praising the Lord 01:16 that you have your sight. 01:17 I think we're ready to get started now. 01:19 Helping me out will be couple of friends 01:20 from the Black Hills, Jonathan and Richard. 01:25 Anytime we do an exercise program, 01:27 we wanna start very gently by just warming up, 01:30 and we're gonna do that just by getting 01:31 our shoulders loosened up. 01:33 We're gonna just shrug our shoulders up and around, 01:35 so you're gonna be lifting the shoulders up 01:36 and bringing 'em around, 01:38 lift your shoulders up, bringing 'em around 01:40 and up and around, and up and around, 01:45 and up and around, lift your shoulders up, 01:48 circle back, lift your shoulders up, circle them back. 01:52 You're drawing your shoulders up 01:53 towards your ears and rolling back, 01:55 up towards ears and rolling back, 01:57 again, now scroll the other way. 02:01 Shrug 'em up, rolling forward shrug 'em up, 02:04 rolling forward, and up and forward, 02:08 and up and forward, let's do a few more. 02:11 Lifting your shoulders up high, 02:13 rolling forward by keeping the arms down, 02:15 straight, up, forward, up, 02:18 forward, a couple more, forward and up, and forward. 02:23 Now we're gonna loosen the legs up a little bit, 02:25 where we're gonna do that is we're gonna step out 02:27 to the side, keep your-lets keep our right leg straight, 02:31 and we're gonna step out with our left leg. 02:33 We're gonna bend the left leg 02:35 and stretch the inside of the thigh, 02:38 and we're gonna hold it for a ten second count, 02:41 just to help us stretch the muscles out 02:43 and get them ready to go, 02:45 and that should be about good, 02:47 so let's lean the other direction now. 02:49 So now the left leg is straight, 02:52 the right leg is bend, keep your chest up 02:56 and just let it stretch for about ten seconds. 03:01 All right, that should be about good. 03:04 Now what we're gonna is we're gonna step back 03:07 with our right foot, go up on your toe 03:09 and then press your heel to the floor, 03:11 your right leg is straight, your left leg is slightly bent, 03:15 you're up on the toe then push down, 03:17 so your heel is spot on the ground. 03:19 Now we're stretching the calf area, 03:22 we're gonna hold that for ten second count. 03:27 All right, that's good, switch now. 03:30 Step back with the left foot, 03:31 up on the toe, press the heel down, 03:34 the left leg is now straight, 03:36 the right leg is slightly bend in front of you. 03:40 Hold it, and enjoy this part of it 03:43 because we're gonna start moving here in just a second. 03:47 Okay, relax. 03:50 All right we're gonna start 03:51 with little bit of cardio exercise now. 03:53 Now we're gonna start very gently, 03:55 very important to warm our heart up as we 'redoing it. 03:57 So we're gonna just step in place real gently, 04:01 step in place, let your arms swing naturally, 04:04 you're stepping in place, stepping in place, real gentle. 04:10 Whenever you do an aerobic workout, 04:11 it's important to warm your heart up. 04:14 Do your exercise and then cool it down. 04:22 We're gonna try and go for about a minute or so, 04:25 just at a nice gentle pace, 04:27 and then we'll start picking it up a little bit. 04:33 The eyes are really an incredible creation of God. 04:36 They actually see things upside down. 04:40 But the brain will take the visions that come in 04:43 and turn it right side up again through chemical reaction 04:47 and even though that all happens in this spilt second, 04:50 a baseball player can hit a hundred mile power fast ball 04:55 and only have a spilt second to decide, 04:57 if its going to be a strike 04:59 or is being thrown right at his head. 05:02 Vision is something, we sometimes take for granted 05:06 until such time we start to loose it. 05:09 Okay fellows, we're gonna pick it up just a little bit. 05:14 So now we're just stepping a little faster, 05:18 we're walking in place, we're just walking in place. 05:21 Aerobic exercise does not have to be complicated, 05:27 it's just has to be a rhythmic activity 05:30 of a major muscle group, preferably the legs. 05:34 We do also offer programs for those 05:37 who are challenged in the lower body, 05:40 but for the most part we wanna focus on using the legs 05:44 as our primary target muscles. 05:48 Some people think they can get aerobic work out 05:50 just running their mouths, that won't work. 05:54 This is not enough for our major muscle group. 05:57 Okay, let's speed it up a little bit more 06:00 and start stepping a little higher. 06:04 We're still walking in place, 06:07 but now we're stepping higher. 06:09 Let's move the arms, move the arms, swing the arms. 06:16 Good, up, higher. 06:20 Richard, you look like you've marched before, 06:22 you're doing the good job there. 06:23 No military. No military. 06:30 By now we should start to feel, 06:32 the heart starting to kick in. 06:36 Respiration improving a little bit, 06:38 might start to feel a little bit perspiration starting, 06:40 that's a good thing. 06:46 Okay, little faster still. 06:49 We're stepping in place still. 06:54 Swing the arms. 07:03 For those who can still see, it's important for you 07:07 to keep your vision as long as possible. 07:10 We know that as people will get older, 07:12 they start having problems with their eyes. 07:15 Certainly we have situations 07:18 where cataract start to form, glaucoma, 07:23 lot of different things that frighten people 07:25 as far as possibly loosing their eyesight. 07:29 Okay, let's slow down a little bit. 07:32 We're not gonna step quite so high now. 07:35 We're gonna give our body a chance 07:36 to the heart to slow down just a little bit, 07:39 giving a little bit of interval type of effect, 07:42 but we're not stopping. 07:45 We continue to go. 07:47 Keeping those legs moving, 07:49 keep those arms pumping. 07:52 Because we're dealing with those 07:55 who are visually impaired, 07:56 we're not going to get too complicated in our movements, 08:00 because we wanna make sure 08:02 they gets just a good workout, not having to worry 08:04 about staying up for some new movement. 08:11 Okay, we're gonna go about 30 more seconds at this pace 08:15 and then we'll start picking it up again. 08:20 Good news out there for those 08:22 who are worried about their sight is good life style 08:26 has been shown to help people prevent 08:30 problems with their eyes later on in life. 08:34 Okay, let's start picking it up a little bit. 08:39 Keep swinging the arms, swing the arms. 08:43 The more muscles you get moving 08:44 while you're doing aerobic exercise, 08:47 the more calories you're burning. 08:49 All muscle have their own aerobics and anaerobic system. 08:54 So if you totally stop and go to a different muscle area, 08:59 you're not getting the same cardiovascular effect 09:01 that you were to if you just, keep going. 09:09 Okay, we're gonna pick it up a little more again. 09:13 Lift it up high, pump the arms, 09:18 lift the knee up, lift up. 09:25 Okay, swing the arms. 09:27 Those arms swing, pump 'em Jonathan, 09:29 pump your arms little more. 09:34 Smile guys, you're having good time. 09:36 Yeah, that's fast. 09:44 Okay, good, keep pumping. 09:48 Keep moving the arms. 09:50 Okay, let's slow it down again. 09:53 We're still stepping, we're not stopping, 09:56 keeping the heart going, keep those muscles working. 10:07 Anytime you want to avoid, degenerative type diseases, 10:11 exercise, eating healthy, getting lot of antioxidants. 10:16 I know from own life, 10:18 I was nearsighted at very early age. 10:21 My wife was nearsighted at very early age. 10:23 So naturally we thought our children would be the same way, 10:28 but both our children have not that problem. 10:32 And then we found there was one key thing 10:34 that led to nearsightedness for children 10:37 and that's the consumption of sugar and our children-- 10:40 we're not raised on the refine foods 10:43 that my wife and I tended to be raised on 10:45 and so they were much better off because of that. 10:48 Okay, let's start stepping it up again. 10:53 You're picking the knees up at a faster pace. 11:02 How we're going? 11:03 Doing okay? Oh, yes. 11:05 Walking apart for you, Jonathan. 11:07 Richard, how you're doing over there? 11:08 I'm all right. Okay. 11:12 Starting to get warm yet. Yeah. 11:14 Okay, good. Okay, way up high now. 11:18 Lift the legs way up high, we're still walking in place. 11:22 We're just changing the speed. 11:28 We got about six more minutes of aerobic exercise to do, 11:35 and then we'll go into some cool down. 11:40 Okay, slowly back down. 11:43 We're just stepping gently again in place. 11:48 Keep your arms swinging to maximize the muscles 11:52 that are working for your exercise. 12:00 Lot of programs, try and mix aerobics and anaerobics 12:04 by taking people from an aerobic exercise 12:07 to anaerobic exercise, and although 12:11 it can give you a good workout 12:13 as far as perspiring and work your muscles, 12:16 it's not going to be metabolizing fat 12:18 near as effectively as if you just did your resistance work, 12:24 and then did your strength 12:27 or do your cardiovascular exercise. 12:33 Okay, slow it down a little more, nice and gentle. 12:41 Then we're gonna make one more run, 12:44 excuse upon of going faster 12:47 and then we'll could bring it back down again. 12:53 You're doing good. 12:55 But you stand nice and steady. 12:59 Okay, let's speed it up a little bit. 13:05 You're in second gear now, think about that way. 13:13 One of the things I hear about 13:15 from so many people around the world 13:17 is that they're thankful to Body & Spirit Aerobics 13:21 in the regular Body & Spirit program, 13:23 focuses on so many different needs. 13:26 It would be nice to be on sandy beaches of Ohio, 13:29 but sun ray is reality, 13:32 find that gonna happen anytime soon. 13:34 But we do try and do is hit everybody, 13:38 because fortunately or unfortunately 13:40 however you wanna look at it, 13:42 not everybody looks like a 20-year-old model. 13:45 And so we wanna make sure 13:47 everybody is included in exercise, 13:50 because certainly God's kingdom is for everybody, 13:54 not just for those who are extremely physically fit. 14:00 Okay, we're gonna pick it up again. 14:02 We're in third gear now. 14:09 Very good fellows, third gear is looking good. 14:15 I' got to make sure my car is still going. 14:21 Okay, we're gonna stay at that speed 14:23 for about another 30 seconds 14:26 and we're gonna pick it up again. 14:29 For those of you at home, if you do need to stop, 14:34 that's certainly acceptable, 14:36 because you have to take this at your own pace. 14:40 Not everybody is used to exercising regularly 14:44 and even though this is only a simple as stepping in place. 14:48 I know, I'm starting to feel it, 14:51 I know Richard starting to feel it. Yeah. 14:53 And Jonathan had to wear 100 pound pack on his back, 14:57 so equal my bodyweight, 14:59 he would start to feel it too. 15:04 Okay, we're going to fourth gear now guys. 15:09 Very good, Richard, looking like a champ. 15:19 Pick it up. Keep pumping those arms. 15:22 Keep the smiles on your faces. 15:25 We're coming down to that home stretch. 15:29 We're in fourth gear, we're stepping in place. 15:36 Good, Jonathan. 15:37 Now you have to pump your arms a little bit, that's good. 15:39 It will make us feel, it's quite so bad anymore. 15:45 Keep pumping, we're gonna go at that speed 15:48 for ten more seconds 15:50 and then we're gonna shift back down again. 15:57 Okay, shift it down, not quite down to first gear. 16:04 Keep the arms pumping. 16:07 We're gonna hold this pace for a minute 16:11 and then we're gonna slow it down a little bit more still. 16:15 And then once we're finished with this, 16:17 we're gonna do just a little bit 16:18 of upper body work to make sure 16:21 we have a good balance workout program for today. 16:30 People loose their eyesight for many different reasons. 16:34 One of the ones we see so common 16:35 in now is from diabetics. 16:39 Because these diabetics continue digressing 16:42 because of disease, they start to get a lot of growth of few 16:48 vascular tunic behind your eye, 16:50 and try and get more oxygen in there, 16:52 because the high sugar level is keeping it 16:55 from being circulating as well as it should. 16:58 Okay, we slow down 16:59 and because of that the vascular system 17:03 starts put pressure on the optic nerve 17:06 and then that requires people to have laser surgery 17:10 to clean that up, so that-- there isn't so much pressure 17:14 on that nerve, so they can see again. 17:18 And we see great success with circulation in diabetics 17:22 specially as they come in with neuropathy 17:25 and very bad circulation 17:28 and within very short period of time, 17:30 you'll see great changes. 17:31 I've seen diabetics lose 17:33 as much as 18 pounds in one week, 17:36 because they just get rid much of the fluid 17:38 that they're are not been nearly to get rid of it, 17:39 properly because of poor circulation, 17:42 and that effects the eyes as well. 17:45 And I know, I certainly cherish my vision 17:47 and would hate to, have to, not be able to see, 17:51 but I've seen people, 17:53 they can go boldly forward despite the handicap 17:57 of being visually impaired to the point 17:59 where you wouldn't think they're visually impaired, 18:00 I know Jonathan, we've some guys out at the center 18:04 that we were really amazed at how much they could do. 18:08 One Mr. Singer, that you see very regularly on 3ABN here. 18:12 Okay, guys, that's good. 18:15 Let's just kind of closer to a stop now. 18:17 Richard, you definitely look like 18:19 you got a little bit of workout there. 18:20 I'm sweating, yeah. 18:21 You kind of the-- the way we perspire, 18:25 does life perspire too, not at all still. 18:29 Okay, we're closing to a stop. 18:32 All right, good. 18:34 Okay, what we're gonna do now 18:37 is we're gonna put our hands in front of us 18:38 in a prayerful type position 18:41 and we're gonna squeeze our hands 18:42 together as hard as we can. 18:45 We're just squeezing together 18:46 now we're in that squeeze position, we're go up. 18:50 We're gonna push until your arms are straightened out 18:53 that we're gonna keep squeezing the hands together 18:55 and we're gonna comeback down again. 18:57 We're still squeezing, we're squeezing them together 19:00 and we're gonna go up, we're gonna go way up high, 19:04 keeping the hands squeeze together 19:06 bring them back down in prayerful position, 19:09 your elbows are out to the side, your chest is up, 19:14 we'll push 'em back up, way up high, 19:17 and then bring it back down, 19:20 push your elbows out, push your hands hard together. 19:24 Now push 'em back up again all the way up, 19:29 pull it back down, you're pushing your hands together, 19:32 you're elbows are out to the side, 19:34 push hard, push hard, push hard, push hard, 19:38 the harder you push, the more you get out of it. 19:41 Make sure you keep breathing, don't hold your breath, 19:44 that's very important when it comes to exercise, 19:46 you don't want to cause that Valsava maneuver. 19:49 Okay, just go and relax. 19:51 Now what we're gonna do 19:52 is we're gonna put our hands behind our head, 19:54 and we're gonna push our elbows back as far as we can. 19:57 So you're interlinking your fingers behind your head, 20:00 you're pushing your elbows back as far as you can. 20:02 So you feel it stretching the chest 20:05 and you're feeling your scapula 20:06 or your shoulder blades contracting together. 20:10 Just hold the stretch, hold it, 20:13 squeeze your shoulder blades together, 20:15 feel your chest stretch 20:17 and let's hold that for about five more seconds 20:22 just try and relax, breathe, all right and let it down. 20:28 Okay, good. 20:30 Now what we're going to do 20:31 is we're gonna put our left foot on front of us. 20:33 We're gonna bend over to waist, 20:35 we're gonna reach out with our right hand. 20:37 We're gonna grab the wrist 20:38 of our right hand with our left hand. 20:41 We're gonna use our left hand for resistance 20:43 and we're gonna pull our arm back 20:45 just reaching out just like we're sawing some wood. 20:49 Doing a sawing motion 20:52 and using our own hand to be the resistance. 20:56 You wanna pull a way out. 20:58 You wanna feel it stretch in the upper back region. 21:02 Okay, you guys keep going, I'm gonna check from here, 21:04 Richard, we're looking good. 21:06 We'll try to focus on these muscles back here. 21:10 Jonathan, you've been counting. Eleven. 21:11 Okay good, I know, I can count on you. 21:15 Okay, we're gonna go for 20 of 'em. 21:20 Reach way out, reach way out, 21:25 and way out now, okay, two more. 21:30 All right let's switch it around. 21:32 We're gonna put your right foot on front of you, 21:34 reach out with your left hand as far as you can, 21:37 grab your left wrist with your right hand, 21:39 pull back, reach out, pull back, reach out, 21:45 give yourself the resistance, 21:48 and focus on the muscles you're working, 21:51 pull it back so you feel those shoulder blades 21:53 come back together and pull the shoulder blade out 21:56 as far as you can, that upper thoracic region, 22:00 is an tough area especially for women, 22:03 and we'll be focusing a show just on that area, 22:06 because it is such a vital component to physical fitness. 22:11 And keep pulling and pull. 22:14 How many we had Jonathan? Sixteen. Seventeen. 22:18 Okay, and eighteen, nineteen and twenty. 22:23 Now stretch that area, 22:25 we're gonna put one arm up over our head, 22:28 bend the elbow, then grab that elbow 22:31 with your opposite hand and pull it. 22:36 So again you just reach up with your right arm, 22:39 bend it at the elbow, grab the elbow 22:42 with the opposite hand and then pull it over. 22:48 Okay and let's switch to the other side. 22:51 Jonathan, you're sweating just a little bit. 22:53 I don't feel so bad now. 22:55 So we switched it, 22:56 you put your left arm up, bend it elbow. 23:00 So the basically falls across your head, 23:02 grab that with your opposite arm and pull, 23:06 so you feel it stretch along your side area. 23:10 And we're gonna hold that for about five more seconds. 23:16 Okay, good. 23:18 Now we're gonna do something for our shoulders, 23:22 one of my favorite in that arm circles are very simple, 23:25 but boy they give you good workout. 23:28 Put your arms out to the side 23:30 and now what you're gonna do at home 23:32 is we're gonna make little tiny circles, 23:34 while we keep our arms straight out 23:37 perpendicular to the floor. 23:40 Okay, circle it, small little circles. 23:45 And now what we're gonna do 23:46 is we're gonna make bigger circles. 23:47 Now make sure you're smiling guys, 23:49 everybody at home they need to make sure this is fun. 23:51 And they won't believe 23:52 if you're frowning and grimacing. 23:55 Okay, let's go smaller. 23:59 And now let's go bigger again, 24:02 bigger circles, very good, and now smaller. 24:07 People are amazed how difficult this one is. 24:10 I have a lot of women who tell me, 24:12 their husband's watch this and say how simple it looks 24:14 and they try this particular exercise 24:16 and they're going, oh, this is hard. 24:18 Okay, let's go back the other way. 24:23 Very simple moment, we're making small circles, 24:26 going backwards now, 24:28 and now we're gonna make a little bigger circles. 24:31 Now at home if you need to put your arms down, 24:33 because it's starting to burn a lot, 24:35 feel free to do so. 24:37 Richard, if you need to put your arms down 24:39 for a second you can, Jonathan, don't even think about it. 24:42 Now let's go the other way. 24:44 Whatever suffer through you, you have to suffer for me. 24:47 Now suffer is fun. Okay. 24:51 And now we're gonna do 24:52 is we're gonna hold arms out straight. 24:55 And just having a static hold where we don't move 'em. 24:58 It's good for rehabilitative aspect, 25:00 because you're not hurting the joint at all. 25:02 But what we're gonna do now 25:03 is we're gonna hold it for a minute 25:05 and that can be a little bit laborsome, 25:07 and you'll definitely feel your shoulders. 25:09 And the nice thing about this, its feel Richard, 25:11 really good when you put your arms down. 25:13 Yes, it does. Okay. 25:15 And I can relate to that too. 25:17 And people have said, well that, 25:19 its like hitting yourself with head of a hammer. 25:21 Feels better when you stop, 25:22 no it doesn't hurts, it hurts the next day still. 25:25 I haven't tried to do it purposely, 25:27 but done it accidentally. 25:30 Okay, keep holding it, 25:32 wanna keep your palms pointed down to the floor. 25:36 Your arms are straight out of your side, 25:38 reaching out as far as you can. 25:40 You should be feeling it, 25:41 burning in that shoulder region. 25:43 And we're down to ten more seconds to go, 25:48 count down, nine, eight, seven, six, 25:53 five, four, three, two, one and over. 25:59 Now that's feels good, doesn't it? Yeah, great. 26:02 Okay, now we're gonna stretch those muscles out, 26:04 I want you to take your right arm 26:06 and reach it across your body 26:08 like you're pointing as far to the left as you can, 26:11 bring your left arm up behind the elbow and pull, 26:14 pull and hold that, should feel it stretch in those muscles 26:18 as you just made very, very tired. 26:20 You're feeling that, Richard? 26:22 Jonathan? Oh, yeah. 26:23 Okay good. 26:26 All right, let's relax there. 26:29 And as I put left arm up straight, 26:31 put it just straight out, 26:32 reach over to the right as far as you can, 26:34 bring your right arm up behind your elbow and pull, 26:37 hold that tight, 26:41 and feel the stretch, 26:43 it should feel comfortable, so don't over stretch, 26:47 because if you do you're gonna hurt yourself. 26:50 There is no need for a joint to hyperextend, 26:52 you just wanna take it to its normal full range of motion. 26:56 Okay, very good. 26:59 Okay, just kind of shake your arms out 27:01 and that should be good. 27:02 All right fellows, thanks a lot. 27:07 For those of you at home, 27:09 if you have problems with visual impairment. 27:11 I know there is a lot of things you think you can't do, 27:14 but as you keep trying and go boldly forward, 27:16 you'll find that you will be able to do 27:18 a lot more than you thought possible. 27:20 I've seen many people who've looked at being blind 27:23 is simply just a temporary hitch in their step 27:27 and they just keep going boldly forward 27:29 and accomplish whatever they wanted to do. 27:31 And I know it's easy for somebody 27:32 who can see to say to it, 27:33 but we all have been handicap in some way 27:35 that through sin that comes in our life. 27:37 And sometimes we wish we can overcome that very simply, 27:40 but the reality is, its not that easy. 27:43 We all have to focus on the strength of our power 27:45 and that's looking at God. 27:47 We have to know that without Him, 27:49 we can't do anything. 27:50 So as I do the Body & Spirit program, 27:52 I always go with. 27:53 I can do all things through Christ with strengths me. 27:56 God bless, we'll see you next time. |
Revised 2014-12-17