Body and Spirit Aerobics

Youth Fitness

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Jonathan Hopkins and Megan Frasier

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Series Code: BASA

Program Code: BASA000034


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.


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Revised 2014-12-17