Participants: Dick Nunez (Host), Jonathan Hopkins and Megan Frasier
Series Code: BASA
Program Code: BASA000034
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician before beginning 00:10 any exercise program. 00:12 The youth of today are becoming less 00:16 and less physically fit. Find out more about 00:19 how we can prevent that, next on Body and Spirit aerobics. 00:49 Hello, I am Dick Nunez, Wellness Director of the 00:51 Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit aerobics. 00:57 I use to be involved in education for several years 00:59 and it was sad for me to see how the eating habits 01:02 and the general health habits of youth 01:04 were rapidly deteriorating, and unfortunately 01:07 it hasn't gone any better. In fact, our youth 01:09 are more and more obese than ever and they are eating 01:12 nothing but garbage really, and what is happening 01:15 to them. Well, they are starting to take 01:16 on secondary diseases that usually we only found in adults. 01:19 So, we are going to talk a little more about that 01:21 and also show a good exercise program 01:24 that the youth can do. We are ready to get started now. 01:27 Helping me out today will be Jonathan and Megan 01:31 and they are ready to get a good work out 01:33 going and they represent the youth very nicely. 01:35 So, let's go ahead and get started and what we are going 01:38 to do that is we are gong to warm up 01:39 by doing some big arm circles. We are going to come up 01:43 and around. We are just going to stretch 01:45 the shoulders out. We are going to do an aerobic 01:47 exercise program today. We also want to make sure 01:50 we have a well-balanced exercise program, 01:52 so we are going to do little upper body work first 01:54 and then we will go into some aerobics 01:56 and we will finish off with some abdominal exercise. 02:01 Let's go ahead and go the other way now. 02:02 Up and around, and up and around, up and around, 02:07 nice and lose. We are just warming out. 02:12 Up and around, up and around, 02:16 few more times and up and up and up, 02:21 okay. We are going to start up with some push-ups 02:25 and push-ups can be done in several different ways. 02:28 In fact, some people will start just by doing push ups 02:31 against the wall if that's how you can do that's fine. 02:34 Then they can transfer to the floor 02:36 and so we are going to have Megan, 02:38 do push ups of her knees which are modified push up. 02:41 Jonathan has been doing push ups a long time, 02:43 so he isn't going have to do that. 02:44 He can just do regular military style push ups. 02:46 So, lets get down in push up position, okay, 02:51 and we are going to do 20 of them. 02:53 Follow my count. Down and up, and down and up, 02:59 down and up, down and up, and down, there is five, 03:05 down and six, down and seven, down eight, down nine, 03:13 down up and hold it, okay, down and up, 03:17 down and 12, down and 13, down and 14, down 15, 03:26 down 16, down 17, down 18, down 19, hold up there. 03:35 Now go down and hold that for 10 seconds one, 03:38 two, three, four, five, six, seven, eight, 03:45 nine push it up, alright very good. 03:47 Come on up. Is that fun? Oh, yeah. 03:52 Okay. Put the hands behind your head 03:54 and push your elbows back far, 03:58 your cross hands by your head pushing elbows 04:00 back as far as you can. And you are feeling 04:02 a stretch to the chest, squeeze your shoulder 04:05 blades together, alright. Now give yourself a hug. 04:10 Grab your shoulders and pull your shoulder blades 04:13 as far part as you can. Alright, and lets go back 04:18 to the first position, hands bind your head, 04:22 push your elbows back as far as you can, 04:25 and hold that position, and give yourself another hug. 04:34 You should feel that stretch across the shoulder blades 04:36 as you pulled it apart pull, pull, pull, okay, relax. 04:44 Let's bring our hands up into this position 04:47 as if we have weights in our hands 04:48 we are going to push up, let them come down, 04:51 and push up, and down, and up, and down, 04:56 press up and down, press up and down. 05:00 Keep going go ahead, and up and down, 05:04 and up and down, look up and smile. 05:09 We are having a good time. Push up and down, 05:13 and up and down. Now when you are up position 05:17 hold it there, now just lets bring our left arm down 05:20 and back up now right arm, and up, and left, 05:24 and up, and right, and up, and left arm, right arm, 05:32 left arm, right arm, and left, and right, and left, 05:43 and right. Now both together again down and up, 05:47 and down and up, and down and up, 05:51 and down and up, and down and up, 05:56 left arm, and right arm, left arm, right arm, 06:03 left arm, right arm, left arm, right arm, 06:10 both together and up and up and up, five more times, 06:20 and up and up and up, last two, and up and up 06:29 and relax.Okay, let's stress those muscles out. 06:32 Reach your arm across your body and put your hand 06:35 behind your elbow and pull, steady stretch, okay. 06:43 Let's switch sides. You want to reach your hand 06:48 point to the other direction as far as you can. 06:50 Put the hand in behind your elbow and give it 06:52 a nice steady pull. Don't over pull it, 06:55 just make it so as a good comfortable stretch, 07:00 alright. Now we are going bend over the waist, 07:02 have your knees slightly bend, 07:04 reach out and pull back and out. 07:07 Bend your knees little more Meghan. 07:09 There you go and bend over the waist 07:11 a little more and here, okay. And then arch 07:15 your back as you pull, there, 07:18 there and then reach way up, good. 07:21 Arch back and way up, good, good, keep going, okay. 07:28 Pull back reach out, back reach out, 07:32 and pull reach out, pull reach out, pull reach out, 07:37 pull reach out, pull now left arm and now right arm, 07:44 left arm right arm, left arm right arm, left, right, 07:51 left, right, left, right. Now both arms together pull, 07:59 and pull, and pull, five more times one and two pull it, 08:05 squeeze your shoulder blades together, 08:06 four and five, okay. Ready to start 08:11 a little aerobic activity and what we are going to do 08:14 it is we are going to start with our hands 08:15 on our hips. We are going to step 08:17 out to the side. We are going to come back 08:19 and go the other side and back, okay. 08:21 Just go and keep doing that, okay, good. 08:26 Step out, back in, step out, back in just go 08:31 and keep doing that. We are going to stop 08:34 with that for about a minute then we are going to pick up 08:36 the pace. When I go to supermarkets 08:41 and I see what people are buying, 08:43 I lot times see the youth of today just loading 08:47 the baskets whole of nothing but junk 08:50 and it really grease me to see it happening 08:53 specially when I see the young girls 08:55 loading up on the pop and the diet pop 08:57 because that's one of the leading causes of 08:59 osteoporosis. Many experts say you think osteoporosis 09:02 is bad now just wait until this generation girls 09:05 becomes adult. Diet pop has virtually no calories, 09:08 so girls think we just slug that down 09:10 and it can be healthy for us but its not. 09:13 Alright, let's speed up now and step and back 09:17 and step and back and step and back, 09:19 step back in, step back in, step back in, step back in, 09:24 step back in, step back in, good, back in, step back in, 09:29 step little faster still, very good, alright. 09:35 Good motion there. Keep it going. 09:41 We have to keep that rhythmic activity going. 09:44 Too many young people are sitting in front 09:46 of the television set or computer. 09:47 Some of you watching Body and Sprit following along, 09:49 they can watch TV right now. That will be fine. 09:51 Some of you doing it not just seeing or watching it, okay. 09:56 Slow down little bit, okay. We are going 10:05 to transition out that. Let's just going to a stepping, 10:08 step in position, step in place, 10:10 step in place, step, step, step, step, step, step, 10:17 step, step, step, step, step, okay. 10:21 Pick the knees up little more now. Very good. 10:31 Way up, step it up. Okay, back down little bit 10:38 more centered. We find that girls 10:43 who drink pop and diet pop are five times more 10:47 likely to break the bone that's girls who do not. 10:53 And then we find the lack of physical fitness. 10:55 Kids are not willing to get involved 10:57 with the education anymore. 10:59 They are not getting into a good breakfast pattern. 11:01 In fact, children who do not have breakfast 11:05 will automatically have a 10 percent high 11:07 cholesterol rate then children who do have 11:09 a regular breakfast. And we also find that 11:12 children who have breakfast with their families 11:14 will intend to eat healthier breakfast 11:15 or healthier meals overall then if they don't. 11:19 Alright step it up faster now, faster, very good, 11:24 keep it going. Way up with the knees. 11:28 Okay, now pump the arms as we are doing it. 11:32 More muscles we get involved the more calories 11:34 we burn. Okay. We are going to about 11:40 10 more seconds like that. Then we are going 11:42 to transition to another movement. 11:49 Alright, we are going to go into a lunge 11:50 of motion now. Hands on your hips, 11:52 step out your left leg and then back, okay, 11:57 right leg and back, left leg and back, 12:02 right leg and left. Lunges are an excellent 12:06 exercise if you can do, but one thing you want 12:08 to make sure is you do not let your knee 12:10 go past your foot because if you do, 12:13 you put a lot of extra stress upon the knee. 12:15 Right now we are not doing a very much 12:17 of bend because again we are doing 12:18 some cardiovascular exercise. 12:20 We will intensify in just a moment and allow them 12:23 go a little bit deeper. This is a great exercise 12:26 especially for those who want to strengthen 12:29 their gluteus maximus, their hips, their thighs, 12:32 but it can also be one day can cause a lot of soreness. 12:34 So you want to be careful about how hard 12:36 you push on this. Alright, now we are going 12:39 to go a little deeper. Hey, let's slow down 12:42 a little bit. Slow down, and left, and right, 12:47 and left, and right. Now for those at home 12:51 if you need to stop that's understandable. 12:57 But if you can keep going, the more you can 12:58 keep going the better off you are. 13:01 Well, when we find that our people are out 13:03 of shape and they haven't been doing any exercise 13:05 and if they just do two minutes here and two minutes 13:07 there throughout the day, they are still going 13:09 to make a lot of benefit. It's also been found 13:11 if you have only one hour to work out 13:13 on the day and you do three times 13:16 for 20 minutes as opposed to one time 13:18 for an hour you actually have burned more fat 13:20 doing the three times for 20 minutes versus the one time 13:23 for an hour. Okay, shorten up 13:25 your lunge now. Step out forward, step out, 13:30 step out, step out, very good, step out, step out, 13:36 step out, step out and step. Okay, 13:43 let's go down deeper again. 13:44 Left and right, and left and right, 13:50 and left and right, got to go five more each side. 13:55 There is one, and two, and three, two more times, 14:03 and four, last one come in up go back 14:07 and do your step position. Walking in place, 14:10 walking in place, walking in place, good. 14:13 Okay, let the arm swing. But, once we see leading 14:17 the way as far youth with obesity are the 14:20 African-American girls, they tend to be the once 14:23 they are becoming the high as far as obesity. 14:24 That's happening more and more and we think 14:26 about what do people eat. And they go and have 14:28 all these junk food or fast food. 14:30 I don't know why they call fast food 14:31 because it's only doesn't come out very fast 14:33 once you put it in. Okay, let's pick the legs 14:35 up down faster, good, faster swing the arm 14:39 very good Meghan, very good. 14:45 So those youth at home have a get fit? 14:46 You bet. Okay, keep pumping. 14:49 Swing those arms. It's nice and natural. 14:50 Pump them out. Okay, a little bit faster still, 14:59 very good. We are not running in place 15:00 we are just stepping out if you want to go on 15:02 to jog you can. Jonathan go ahead 15:05 and show a jog in place. We can go to that round. 15:08 Meghan just keeps step nice and high and hard. 15:13 Here we go. Okay, let's slow down. 15:25 Let's transition to move again. 15:26 Hands back on the hips. Let's go to side lunges again, 15:30 side to side and left and right, 15:36 and left and right, and left and right, 15:42 and left and right, speed it up. 15:49 Left and right, and left and right, and left and right, 15:56 and left and right, very good. Left and right, 16:04 and left and right, and left and right, 16:09 keep going. Trying off to get 16:11 in the way here, very good. Alright, go back 16:15 to stepping in place. Okay, little bit higher. 16:19 We've got about six more minutes of aerobics to go. 16:25 Okay, let's do the arm swinging. 16:34 If you have young people at home that show your concern 16:37 about might be loosing the bowel of the bulge already. 16:41 The first thing I tell people is eat a good breakfast. 16:44 If you skip breakfast that's the number 1 step 16:47 to obesity in my opinion. You start to see 16:49 put on weight that they don't' want, 16:51 if they don't have a good breakfast. 16:55 Very, very important. And everybody should 16:57 be having at least five to six servings 16:59 of raw fruits and vegetables everyday. 17:02 One of things that young people definitely stay away 17:04 from is having raw fruits and vegetables. 17:06 Okay, let's step it up. And I know for a fact 17:10 from back when I was young person growing up. 17:12 In fact, Meghan when I was at your age 17:14 my typical breakfast was pancakes with butter syrup, 17:16 two fried eggs, two glasses of milk for breakfast. 17:20 For lunch I had a jam sandwich and white bread butter, 17:23 two twinkies, two ding dongs, 17:24 and two things with choco milk. Wow! 17:25 And for dinner was hamburger, 17:26 French fries, and milkshake. 17:29 That was my meal pattern when I was a youth 17:31 and even though I could bench press 365 pounds 17:33 in high school, I got sent home for malnutrition 17:36 because I wasn't eating healthy. 17:39 So, I really cleaned up my diet. When going to college 17:41 I started having 3 pounds of meat, 17:43 a bottle of milk, half dozen eggs, 17:44 everyday. How was that for the healthy diet? 17:48 By the time I was 19, I already had high cholesterol, 17:50 high blood pressure. My hair was falling out. 17:52 Now my blood pressure is good. 17:55 My blood, my cholesterol is good, 17:56 and two out of three is not bad, okay. 18:00 Alright, speed it up a little bit, speed it up, 18:02 speed it up. Okay, Jonathan go back 18:09 into the jog. Alright, start to slow back down. 18:22 Okay, we are going to transitioning 18:23 in back into the lunge. Back into the lunge. 18:25 Right leg, left leg, right leg, left leg, 18:30 right and left, right and left. 18:38 Often times girls think that they shouldn't get 18:42 involved in things like weight training 18:43 and so forth because that phase has come 18:45 like towards masculine, but the reality is 18:47 whenever women start looking weights they actually 18:50 find their arms and legs will shrink 18:52 because they get lot more muscle density 18:53 kind a find that those muscles are very good 18:56 in metabolizing fat. I'll little go back 18:59 when I was training in Athletic clubs, 19:01 I had a little 15 year old girl that 19:03 could bench press 215 pounds. 19:04 She was only 123 pounds 5 foot 2, 19:08 and set also two records back in Purlton 19:10 way back in the day. And she was a type-I diabetic. 19:14 Unfortunately she later became anorexic 19:16 because she got involved with the bad cramp 19:17 and this once tremendous young athlete 19:20 became 86 pounds anorexic. Keep going. 19:27 Let's speed it up a little bit, speed it up, 19:30 very good, okay. So, back down 19:36 and now let's lunge deeper. Way down. 19:43 Step out, make sure that knee doesn't go 19:45 past the foot. You start to feeling 19:51 yet Meghan, oh! Yeah. Okay. 19:54 Jonathan start to feeling yet? I am loving it. 19:55 You loving it, okay. Way out, step out, 20:00 step out, step out. So for you young people 20:07 at home it's a good idea to start minimizing 20:10 amount of junk food you take in. 20:14 Try and stay away from the sugary drinks 20:17 and the worthless food, and the chips and crack 20:19 and so forth because it will take you 20:21 downhill quickly. I remember one time 20:24 Jonathan, a young man came up to me, 20:25 said, what one food should I eat 20:27 to get strong and I told him, broccoli, and I got a call 20:31 two days later from his mother, 20:32 she is yelling at me on the phone and saying 20:34 what did you do to my son. I thought where this 20:36 conversation going. I said what are you talking 20:38 about ma'm, and she says we have been trying 20:40 all our life to get our son eat broccoli 20:43 and you make one comment and now he is begging 20:46 for the stuff. I said well that's 20:48 because I am his coach, not his parent. 20:49 But certainly foods like broccoli and asparagus 20:52 and cauliflower and carrots and oranges and apples 20:55 all those things are going to be great 20:57 for developing muscle. So, often people says, 20:59 what we eat to get strong. Well,there is a magic formula. 21:02 You see to eat healthy and that God 21:04 put the nutrients in the food just the way they are. 21:07 So, down a little bit. Okay, let's go back 21:12 to stepping in place. Pump the arms, 21:16 pump the arms, pump the arms, Jonathan I see a little 21:18 sweat forming on the brawn. It's good for me. 21:21 Pump the arms Meghan. Pump the arms, 21:22 pump the arms, there you go. Pump the arms. 21:24 Okay, speed it up. We are coming to down 21:30 to the last minute of this. That's good, right Meghan. 21:38 Make sure the people you working with can still talk. 21:40 They can't talk anymore then you know 21:42 they are going too hard. There all that 21:46 is our aerobic exercises. Somebody should be 21:48 able to talk, but not sing. 21:49 Well, I can't sing anyway. So, that would never, 21:51 would not be applicable for me. 21:52 I do, it's called prison singing, 21:54 behind the few bars and I don't have the key, okay. 21:57 Speed it up. Okay, slow down, slow down, 22:05 cool it down now, cool it down. 22:11 Very good, down to our last 45 seconds. 22:13 Well, let's not go comatose. Now come 22:16 and get a little bit more. There you go. 22:17 Very good, cool, calm it down, calm it down, 22:21 good. Down to our last 30. Keep breathing Meghan. 22:32 You are holding very well. I am very, 22:33 very happy about that. Hey, down to our last 20 seconds. 22:40 When you do aerobic exercise it's important 22:41 not to just stop abruptly because your heart 22:44 is one being exercise and if it also 22:46 you stop your heart is going help, 22:48 what happened? Because your legs 22:50 act as a circulator pump to bring the venous blood back. 22:54 Okay, and we can now stop. Very good, 22:59 now what we are going to do is lay on the ground. 23:01 Lay on your back as we are going to do 23:02 a little abdominal training. Okay, 23:06 keep your knees bend. Put your hands behind 23:09 your neck, behind your neck. Okay, now we are going 23:13 to do crunches and I want you to try, 23:15 lift to chin towards the ceiling. 23:16 Blow out as you start up, so blow out and crunch out. 23:21 Okay, try to lift chin owards the ceiling. Right, 23:24 there you go. That's better. Very good. 23:27 Oh! Excellent. Excellent form, good form. 23:29 Get behind your neck a little bit more 23:31 than your head there Meghan. 23:32 If you push your hands behind you neck 23:34 then there is a chance you could pull on it 23:36 and hurt your neck. But if you put in behind 23:39 your neck then you more opt to be keep yourself 23:44 in good position. But, if it's behind the head 23:46 then you might pull to hurt. 23:48 So keep your hands behind your neck 23:49 and then you will be lot safer. And it bringing 23:52 your chin up towards the ceiling will also make sure 23:54 you keep your neck and your posture in good shape. 23:56 And then work on crunching the abdomen 23:58 and the way to do that, is try and drive the lower back 24:02 into the ground as much as possible, 24:04 trying draw the abdomen in. It really wasn't do 24:06 any good for the abdomen if you pushing 24:08 the abdomen out. Both of the folks are doing very, 24:12 very well. Blow out and come up, blow out, blow out. 24:19 Okay, now we are going to modify it. 24:20 We are going to bring the feet of the floor 24:22 and cross the ankle. Okay, now keep going. 24:25 Okay, draw your knees back towards 24:29 your abdomen a little bit more. That's the way. 24:31 Okay, we are going to do about 20 more. 24:37 People often times are concerned about working 24:40 their abdomen to develop a six pack. 24:42 Well, but everybody got a six pack under their. 24:44 But lot of times covered by fat. 24:48 And you can't contract fat. You just got the fat 24:49 and get rid of it, but certainly doing these 24:52 abdominal crunches will maximize your 24:54 abdominal strength. Okay and one more up 25:00 and hold it, come up and hold it 25:02 or you contracting, keep it chin up. 25:06 Okay, hold you contraction for 10 more seconds. 25:12 Alright very good, come on up. 25:17 Now we are going to do is, put the hands behind the back. 25:19 We are going to contract the abdomen 25:20 from this position now, and bend over and come up 25:23 and lay back, contract over up and back, 25:28 contract over up and back, contract over up and back. 25:36 This will continue working your abdomen 25:38 along with stretching you back. 25:40 Contract over up and back, contract over up and back, 25:48 contract over up we are going to do two more, 25:53 contract over up and back, contract over up and back. 26:00 Okay, we are going to just turn the trunk and stretch 26:04 there and turn this way. I would not advise doing side 26:11 bends because it hurt on you spine. 26:13 And it will develop the external oblique, 26:16 which actually make you feel you have a wider waist. 26:18 Most people are assessing that and usually 26:21 the youth are very interested in how they look, 26:24 not that adults are too, but certainly it's 26:27 very important when you are youth. 26:28 Some people say they shouldn't waste youth 26:33 on the young. Well, some have said they always 26:40 told me I didn't have the wisdom when I was young. 26:42 Now, I that I have the wisdom I am too old 26:44 to do anything about it. Okay a few more times here. 26:54 And turn and turn next two more, turn and turn, 27:02 last one and turn and turn. Guess what, 27:09 Meghan we are done. Okay, thanks a lot. 27:17 The youth of today don't realize that they are setting 27:19 for the future. Way back during the wars 27:23 of Vietnam and Korea, they found on the average 27:26 that 22-year-old casualties had 77 percent 27:30 had already had significant blockage of arteries. 27:33 And so that type of disease doesn't start 27:35 in your older age. That's doesn't shows 27:37 it's finality. It's start when you are young. 27:39 So, right now the way children are taking care themselves, 27:42 we are hearing more and more type-II diabetics 27:45 and they are not even out of their teens yet, 27:47 and that's a tragedy. But Remember to do things 27:49 for right reason. The Bible says of Philippians 4:13, 27:53 I can do all things through Christ which strengthens me. 27:55 God bless you. We will see you next time. |
Revised 2014-12-17