Participants: Dick Nunez (Host), Jonathon Hopkins
Series Code: BASA
Program Code: BASA000040
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 One of the great ways of exercising 00:16 is to train with a friend. We're going to show you 00:18 how you can do that, next on Body and Spirit aerobics. 00:49 Hello, I am Dick Nunez, Wellness Director 00:51 at the Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit aerobics. 00:56 One of the great ways to get a regular exercise program 00:59 and stay with it is if we have a buddy to train with. 01:02 That's why personal training has become so popular 01:04 in today's culture because often times people have 01:06 nobody to workout with. And that personal trainer 01:09 adds a support of keeping people motivated to keep 01:11 coming in to working out. But today we're going to 01:14 talk about team training and you can do this 01:16 hopefully with a friend or with the brother, sister, 01:19 spouse, parent, child, whoever you want to do. 01:23 And so we're going to that right now. 01:24 Helping me out will be Jonathan. 01:28 And Jonathan and I trained together 01:29 quite a bit at Black Hills, 01:30 so we're well aware of how to workout together. 01:33 And so, but he is going to be doing 01:35 most of the working out, I am going to be the one 01:37 helping him through it. 01:40 So right now we are just gonna warm up 01:42 because he is going need to be good and warm. 01:45 Otherwise, he won't survive. 01:51 And I may have to do a little bit of this 01:52 just to make sure he has a little bit of break 01:54 and I can't let him have all the fun. 01:56 Okay, up and around the other way. 02:05 Okay, few more times. And now relax. Okay, Jonathan, 02:14 we gonna start by getting into a push-up position, 02:17 why don't we go ahead and lay this way. 02:20 And I am going to provide the resistance for him. 02:23 So, I am going to push down as he is pushing up, 02:27 okay. Now, I am not going to push too hard 02:29 because if I do he won't get much out of it. 02:36 So, I am giving a nice steady push 02:38 to allow him the feel the work. 02:46 And push, and push, and push, and push, and push 02:57 and pushing right on the shoulder blades here, 03:00 push it up, and two more, and good. 03:14 Alright, so just in case people wonder 03:16 if I can still do a push up, I guess I better 03:18 get down there huh! Okay, yeah, push on there. 04:14 Definitely makes it a little tougher 04:15 when somebody is pushing on you. 04:17 Okay, Jonathan, I'm going to have 04:18 you lay on your back now. I am going to try with you. 04:24 Push your leg straight. Okay, now you're gonna, 04:29 let's see. Here you go. Pull yourself up. 04:45 Well, this is working his upper back. 04:58 Three more times, good. 05:09 Okay, now we are going to stretch out a little bit. 05:11 I am going to do that one just for 05:13 the mere sake of my size. 05:17 Push your elbows back. 05:21 I'm little over a 100 pounds heavier than Jonathan 05:24 and for him to hold me might be a little challenge 05:28 even though he is pretty strong. 05:31 Bring it across. You're definitely a Windsor guy. 05:42 Jonathan loves it when we do these types of workouts. 05:49 And it's amazing. What's that? Don't say you're done. 05:54 Okay, and across again. Okay, now let's stretch 06:02 the upper back, arm up over the head. 06:08 Okay, you should really stretch right in through here. 06:14 Okay, the other side and hold on to that 06:23 for about another 5 seconds. Okay, good. 06:29 Go and have a seat on the floor Jonathan. 06:32 Okay, we are going to do a shoulder press. 06:33 Okay, and again I'm gonna add, 06:36 give you some resistance. 06:39 You want somebody in a lower position like this 06:43 which will allow them to get a better resistance, 06:49 he's getting resistance from you. 06:51 Put you in a better leverage position. 06:53 Press up, Press up, and push and push and push. 07:09 You don't have to push real hard. 07:12 You just have to a give steady push 07:13 and it definitely does the trick. 07:23 Up, up, up, up, up, up, up, up, up, up, up. 07:28 Come on Jonathan push it. One more time. Good. 07:39 Alright. Come on up. Now another way we can do 07:43 shoulders is a lot of raise, I'll go ahead and do 07:45 that one Jonathan. Will you resist from here. 08:02 You'll have to forgive me 08:03 if I don't talk much while I do these. 08:14 Okay, now we're gonna do a hold, 08:16 lets see if we can do our thing there Jonathan. 08:25 I haven't done that in a while. 08:26 Okay let's get a towel. Okay, we're gonna do 08:31 some bicep exercise now, 08:33 and I am gonna be the resistance for Jonathan. 08:40 What was that? Okay, he's gonna curl up? 08:53 We're just flexing the bicep and again 08:54 I'm trying to give him the steady pressure 08:57 because if I just try and reap on it, 08:58 that's not going to do him any good. 09:10 Let's go 5 more. Good job, two more times. 09:20 Squeeze up, good. 09:28 Well, you're able to feel your biceps. 09:30 Really. Okay, time for me 09:33 to have some fun. 10:14 Okay, have a seat again. We're gonna do tricep 10:20 extension. Okay, elbows forward and press up. 10:29 This is an excellent exercise for the triceps. 10:43 For those who are concerned about the back of your arms, 10:45 often times women would like to be able to work 10:48 the backs of their arms to make them firmer. 10:50 This is a great exercise to do, it's a great isolator. 11:00 Push it up, and up, and up, push it, push it, push it, 11:09 push it, push it, and up, up, up, up, up, up, up, up, 11:18 up, and up. Come on Jonathan, up. 11:23 Two more times, push it, push it, and push, good. 11:34 You notice I spend a lot of time encouraging him 11:36 to keep pushing because the reality is 11:39 when you're exercising; it's easy to let up 11:43 as you're going through the motion? 11:44 We're thinking we are pushing hard but in actuality, 11:48 we actually kind of work on a, 11:51 a grid where we push hard a little bit and then 11:53 we totally bottom out and then we go hard again. 11:56 So somebody can be doing a big bench press 11:58 and they're pushing a lot of weight at the bottom 12:00 then it almost goes to zero until they kick back 12:03 in again and push it all the way up. 12:05 So, when I am training people 12:06 I am always encourage them to push all the way 12:08 through it because that's an important concept 12:10 when it come to exercise. We are trying to get the 12:12 muscles work all the way through the range of motion. 12:14 And that is one of the things that, well, the isokinetic 12:17 equipment will actually allow you to bottom out zero. 12:19 But when you do, there is some type of equipment 12:22 like we have some equipment called life circuit and 12:24 that one if you don't continue the resistance 12:27 all way through it, it's just going to stop. 12:29 You're not going anywhere. Okay, I'm going to do 12:31 a press down motion Jonathan. 12:32 So, I want you take it, in kind of a curl position, 12:35 okay. Now I am going to slide down here a little bit 12:38 and I'm going to press down. 12:40 Okay, this is another triceps exercise. 12:41 He was doing the one from a seated position pushing up 12:45 and this is the same muscle group 12:49 but just a different motion. 12:52 That'll also work his biceps a little more. 12:57 So, we have to see which one wears out first. 13:04 Okay, up, up, up. And I want to do 5 more. 13:13 And two more times. Very good. 13:18 Okay, let's get this thing out of here. 13:23 Now for this next exercise, we're gonna be going into 13:25 lower body. So Jonathan we'll have to get in a 13:27 squat position. Let's go ahead and turn sideways, 13:30 and so we gonna show a good positioning 13:33 by making sure the hips go back 13:35 and the knees stay over the feet. 13:37 And I'm gonna add you resistance, 13:42 and then down and down and down and down. 13:53 Keep your chest up, push up, way up now, way up. 13:58 Okay, back down and down and down and down, 14:08 Okay. Come on back up now we will go right into lunges, 14:10 right into lunges, okay. And this will actually 14:13 start up our aerobic exercise too 'cause again aerobic 14:16 exercise is rhythmic activity of a major muscle group. 14:19 We're gonna do this on a little bit of strength 14:21 training mode. And do 10 of them. 14:32 You can see in his form skipping the knee 14:34 over the foot. Okay, and go ten more squats. 14:46 Okay, chest up. Always have the hips go back. 14:50 Knees are staying over the feet. 14:54 There's 4, and 5, and 6, 7, 8, two more times 9, 15:07 back into the lunge. And go 10 on each side. 15:16 Lunges are a great exercise. But if you do get knee pain 15:19 from them you want to, not quite, go quite so deep. 15:24 Show a modified lunge Jonathan. 15:26 Okay, and do five more like that. 15:40 And two more. Okay back into squats, 15:53 we're keeping all the emphasis on the legs now, 15:55 and doing squats without weight, 15:57 usually isn't hard for them, 15:59 but I'm probably sure to get a little tired. 16:10 Okay, back into the lunge. 16:17 We're doing another ten on each side. 16:21 Now for those at home if you need to stop, 16:23 go ahead and do so, because this is an 16:25 intensive work out as far as the stress 16:28 we're putting on his legs 16:29 and you might feel this a little bit tomorrow. 16:36 There's number 6. We got four more on each side. 16:40 Got excellent form. A little bit slower, 16:47 a little bit slower, that's better. 16:52 You know, I am being too much of a hurry 16:53 to get these done. Oh! Yes. 16:56 Okay, one more set of squats. 16:59 Okay, 10 squats and don't go too deep this time, 17:02 okay, back up. Okay, all the way up, way up high, down, 17:07 way up high, down, all the way up, down, 17:09 all the way up, down, all the way up, down, 17:15 all the way up, down, all the way up, down, 17:19 all the way up, down, all the way up, down, 17:25 all the way up,one more time. 17:29 Okay, and lunge it out again. Last ten. 17:43 Starting to feel your legs. 17:48 This is an excellent exercise for gluteus maximus, 17:51 which if you don't know where that is, 17:53 you're sitting on it. And 3 more times. 17:59 Jonathan is starting to perspire a little bit. 18:08 Okay, Jonathan get into a step in place, step in place. 18:14 Okay, while he is doing this? 18:15 He is allowing his body to cool down a little bit 18:18 from the intensity of his work, 18:21 but he is keeping his legs moving, 18:24 so the cardiovascular affect is still happening. 18:27 Remember aerobic workout is rhythmic activity of a 18:30 major muscle group. And so if you stop using the legs 18:35 and we go into an arm exercise then he is going 18:36 to be starting over with a new aerobic group. 18:37 So, we want to keep aerobic stimulus on the legs 18:40 and the way you find out if you're aerobic 18:42 or not is you take 220 subtract your age. 18:45 And then you take that figure and it's 70 to 80 percent 18:48 of that to figure where your train rate is. 18:50 Now there are other methods to try and figure that out 18:53 but that's a pretty safe and simple formula. 18:55 So, for example if somebody is 40 years old, 18:57 220 minus 40 is going to be 180, 19:02 and then 40 per cent, excuse me 80 percent 19:04 of that is going to be 144 and 70 percent 19:07 of that's going to be 126 and that will be 19:09 the training weight for 20-30 minute time period. 19:12 And so, if somebody is 50 years old 19:13 it's going to change that. Then the maximum heart 19:16 rate is going to be 170 and now you are looking at 119 19:19 to 136 for a training rate. So, the older you get 19:22 the lower your heart rate is, okay, let's go 19:25 and speed that up a little bit. 19:28 And theoretically what you look at is when we were 19:30 first born our maximum heart rate is 220. 19:33 And every year of our life our maximum heart rate 19:36 goes down a beep, so by time you're 10 years old 19:39 it goes down to 210. By the time you're 20, 19:42 which is close to where Jonathan's at it goes to 200. 19:44 Okay, pick it up, pick it up. 19:47 Now we're jogging in place. 19:50 And he probably feels his legs 19:52 from the earlier motions we were doing. 19:58 Okay, I want you to keep jogging in place 19:59 and let me have your wrist I want to see 20:01 what your pulse rate is doing. 20:02 As we are doing all this exercise. 20:12 Okay, Jonathan's pulse rate is right around 135 20:15 right now which isn't surprising 'cause I know 20:17 he is in pretty good shape. So, you can pick it 20:19 up a little bit and still be safe. 20:22 Now when you are training aerobically 20:23 if you think well I am just going to go 20:25 above my training rate because I will get 20:27 more benefit. Well the reality is you will not 20:29 get more benefit. In fact, you actually increase 20:31 your risk factors. You actually burn fat more 20:33 effectively if you stay in a lower training range. 20:36 Okay, go and slow it down. Very good. 20:43 Okay, go back to a walking type motion. 20:49 And we're gonna do that for about a little over 20:51 another minute Jonathan as we're start to the 20:53 cool down aspect of it. And then we're going 20:55 to do some stretching. Stretch out the legs. 20:57 I know you put in a lot of stress there, 20:58 I know it feels good to stretch those out. 21:06 Little slower, little slower. It's always crucial 21:10 when you're doing aerobic exercise you want 21:12 to have a warm up pace or you start getting 21:14 the pulse rate going so you're not putting a 21:16 great shock on your heart by starting out too quickly. 21:19 And that allows you to get into your aerobic phase 21:21 and then as you finish the aerobic phase 21:23 we want to do a cool down period. 21:25 So that we allow the heart to start slowing down. 21:27 And we are using the leg muscles to help circulate 21:30 the venous blood flow back up to the heart 21:32 so we're not putting a great stress on the heart, 21:34 all of a sudden gone. You do all the work. 21:37 And it's kind of like carrying a piano with somebody 21:40 and all of sudden they decided to let go and say, 21:42 you carry it. Well, it won't be quite that bad 21:45 but you get the idea. Okay, we're down 21:50 let's go about 30 more seconds of slow walking, 21:53 move the hands just a little bit more. 21:55 Keeping those arms moving will help the circulatory 21:58 response as the blood is pumping through Jonathan's 22:01 body. Okay, we are going to go 30 more seconds. 22:06 So, we are going to get into stretch it. 22:09 Stretching is a great way to finish up a workout. 22:12 Stretching is not warming up. 22:14 Stretching is simply stretching. 22:15 Lot of people think that stretching is a warm 22:18 way to warm up, but it's not. 22:19 In fact, I encourage people to stretch after the workout 22:22 not necessarily before. I know a lot of people 22:25 like to stretch before hand if that's 22:26 what you like to do, do it. It's not a problem. 22:29 But I encourage the flexibility training 22:31 after the exercise 'cause it's actually better 22:34 to stretch your warm muscles. 22:36 Okay, let's go and lay on the floor. 22:40 Lay on your side. Okay, and I want to do 22:44 the quadriceps stretch, reach back, grab a hold. 22:47 Now Jonathan is very flexible, 22:49 for somebody who may not be able to get back 22:51 and get a hold of your leg quite as easy as he can. 23:00 Okay, while you're in that position Jonathan 23:03 while on that leg I want you to go ahead and lay on 23:05 your back. And I want you to pull your left knee to 23:08 your chest. Okay, this allows them to stretch 23:14 his hamstring area. Okay, go and put your right leg 23:18 straight. That will increase the stretch. 23:21 And if you want to increase the stretch 23:23 even more straighten the leg out, 23:26 grab behind the leg and pull. 23:32 Now men notoriously have very poor hamstring flexibility 23:37 and poor hamstring flexibility will cause bad back, 23:41 okay. Now let's go through the other leg. 23:46 Start by doing the quadriceps stretch first. 23:53 That should feel good. When you have a hard workout, 23:57 stretching out always feels good. 24:03 Okay, now let's go over to pull the knee to the chest. 24:07 Pull it up. Okay, now let's straighten out the leg, 24:17 and pull. Okay, good, now put your right leg straight. 24:29 Bring your left leg up and bring it across 24:31 and we're stretching the back. 24:37 That's a very relaxing stretch there. 24:38 This is working out, stretching his, 24:40 his abductors of his hips and stretching the lower back 24:43 as well. You're gonna hold out for about 10 24:48 more seconds. Just breath and relax as you do this 24:53 stretch. Are you relaxed? Okay, good. 25:00 Get your pillow and your blanket. 25:01 Alright, switch over. Pull it down. 25:08 You feel it stretching your hip. 25:12 Okay, that X marks the spot. 25:20 Okay, let's go and bring you back up to your feet. 25:25 Okay, now we are going to stretch the calves 25:27 and the way we're going to do that is we gonna to 25:28 step back, push the heel to the floor. 25:38 Your calves will be a little tired by now I suspect. 25:46 Okay, lets switch side. You want to feel that stretch 25:55 down through the Achilles tendon, and then the back 25:58 of the leg, okay. Now we are just going to finish up 26:02 by doing some trunk rotation. 26:04 It helps relax our way through finish of a good workout. 26:14 Turn and turn and turn and turn and turn 26:32 and turn and turn and turn and good. 26:38 Alright, Thanks a lot Jonathan. 26:42 As I mentioned at the top of the show, 26:43 lot of people depend on personal trainers 26:45 in order to get them through their workout. 26:47 And being a personal trainer myself 26:49 I certainly wouldn't want to discourage that 26:51 because a good personal trainer can help people 26:53 to overcome a lot of obstacles 26:55 or a lot of hardships because they can help 26:58 them go through the process of making decisions 27:01 of how they're to exercise. For a lot 27:03 of people that's not practical 27:04 or it's not reality because personal trainers can be 27:06 quite expensive you go to some places 27:08 and you'll find it costing $60 for a workout. 27:11 Now I don't, wouldn't charge near that amount 27:13 but that's what a lot of people are demanding 27:15 and that's what they're getting. 27:16 But also you can get a good workout by just training 27:19 with a good friend and a buddy system has been 27:21 found to be very affective for so many things. 27:24 And certainly exercise is a good way of doing that 27:26 because if you have somebody that's gonna hold you 27:28 accountable or if you know somebody else that's a 27:31 good friend of yours or a relative and they're ready 27:33 to do the workout even if you really don't feel 27:35 like doing it, you're often times finding 27:37 them help to drag you through it shall you say. 27:39 But also when you're doing your workout you want to 27:42 make sure your doing it for the right reason. 27:44 You don't want to train for vain glory 27:45 or just to look good for yourself. 27:47 You want to do it because we realize that we're not 27:50 our own, we're bought with a price 27:51 and that price is the blood of Jesus Christ. 27:53 So claim the promise that we do from Philippians 4:13, 27:57 I can do all things through Christ 27:59 who strengthens me. God bless you, 28:01 we look forward to seeing you next time 28:02 on Body and Spirit aerobics. |
Revised 2014-12-17