Participants: Dick Nunez (Host), Jonathon Hopkins and Megan Frasier
Series Code: BASA
Program Code: BASA000043
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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. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Would you like to get a good strength training program 00:16 and a good aerobic workout on the same program? 00:19 Find out next how to do it on Body & Spirit Aerobics. 00:50 Hello, I am Dick Nunez, Wellness Director 00:51 at the Black Hills Health and Education Center, 00:53 Welcome to Body & Spirit. 00:56 A lot of programs out there try and advocate 00:58 both strength training and aerobics 01:00 and they try and mix them up and do them at the same time. 01:02 That's really not a good concept because aerobics 01:04 and anaerobic are totally opposite from each other. 01:07 You'll be better off to do one and then the other. 01:10 But if you go from an upper body exercise 01:13 to an aerobic piece and then to another upper body piece 01:16 and then to another aerobic piece, each time 01:18 you do that you're going to be breaking the aerobic 01:21 cycle of the muscle and going to another muscle. 01:24 We're not gonna do that here. We're gonna try and do 01:26 both but we're gonna do the strength training 01:28 and then we'll go into the aerobic training. 01:30 So get it all in one program but we're not gonna 01:32 mix them up. We'll divide them out. 01:34 And you should get a good effect and you'll find out 01:36 that even without using weight equipment 01:38 or any type of expensive equipment 01:40 you're gonna get a really good work out. 01:41 We're ready to get started here. Helping me out 01:44 today will be Jonathon and Megan. 01:48 Well, ready for a good hard workout? 01:49 Oh, yeah. Okay. 01:50 Jonathon, you're always up for that. 01:52 I know that, so I won't even ask. 01:56 Jonathon has become quite a familiar face on Body & Spirit 02:00 specially doing some of the real high 02:03 intense crazy workouts. 02:05 Fun ones. 02:07 The fun ones. 02:09 Okay, we're just warming up. 02:12 So if you're going, well, this isn't hard. 02:13 Well, you're right. It's not suppose to be. 02:15 It's supposed to be the warm up. 02:17 Just relax, let those arms swing around nice and lose. 02:20 Now let's go the other way. 02:24 Up and around, up and around, nice and relaxed. 02:28 It's like you're swimming with the butterfly stroke. 02:31 All I can do is imagine, I go down like ten rocks. 02:40 Okay, up and around, up and around, up and around, 02:44 up and around, up and around, good. 02:47 Okay, now we should be all loosened up for some pushups. 02:50 So, Megan, I'm gonna have you do them off your knees. 02:53 Lot of people call these women style pushups. 02:55 I don't call them that. I call them modified pushups. 02:58 I've seen women do one arm pushups 03:00 and just blast them out like nothing. 03:02 So women are well capable of doing regular pushups 03:05 and Megan could do them but we'll let them do off the knees 03:08 'cause I want to encourage people 03:09 just to get down there and do them. 03:11 Jonathon, you do regular ones. 03:12 If you've to do them against the wall at home, that's okay. 03:15 You can still start building yourself up that way. 03:17 Okay, get in position. 03:18 Now I want you to go up my count. 03:22 We're gonna go down just a few inches and hold it. 03:25 Down, go get started. 03:27 Down a few more inches and hold it. 03:29 Up a few inches and hold it. 03:31 Back down and hold it. Now go all the way up. 03:35 Go down a few inches and hold it, back down and hold it. 03:40 All the way up, down a little bit, hold it. 03:44 Back down, hold it. 03:47 All the way up, down a little bit, hold it. 03:51 Down some more, hold it. 03:53 Up all the way. 03:55 Okay, down a little bit, hold it. 03:58 Down some more, hold it. 04:00 All the way up. 04:01 Okay, just go ahead and totally rest. 04:05 Just go ahead and get on your knees 04:06 and just kind of shake it out. 04:10 Okay, now we're gonna go to a back moment. 04:12 Jonathon, go ahead and hit the position. 04:18 Okay, you're just gonna come through, 04:20 like this and then back up. 04:23 Okay, Megan, go ahead and get in the position as well. 04:26 Okay, let's go down then way up. 04:32 And down and way up. 04:37 And down and way up. 04:41 And down and way up. 04:46 And down way up. 04:50 And down and up. 04:53 And down and up. 04:58 And down and up. 05:02 And down and up. 05:06 And down and up. 05:08 Starting to feel that, Megan? Yeah. 05:10 All right, good, keep going. 05:13 And up and down and up. We got five more. 05:19 Down and up. 05:22 And down and up. 05:26 And down and up. 05:30 And down and up. 05:32 And down and up. Okay, 05:37 go ahead and get on your knees 05:38 and relax a moment. Just shake it out. Okay. 05:45 Respiration starting to increase a little bit. 05:47 All right, back to pushups. 05:52 All right, pump them up, just one after the other. 05:55 Down and up. Okay, now slow it down. 05:59 Slow. 06:05 Now speed it up. 06:09 Now slow it down. 06:14 And speed it up. 06:19 Five more times, 06:20 one, two, three, four, five. 06:26 Okay, up on the feet. 06:30 How did that feel, Megan? Good. 06:34 All right, we better stretch for a moment, 06:35 give them chance to rest. 06:36 Hands behind the head, push your elbows way back. 06:42 And bring it across, pull your shoulder blades apart. 06:49 He's breathing harder than you. 06:51 Okay, push your elbows back. 06:58 That's hard huh? 06:59 Yeah, Okay. 07:01 Okay, now cross them over. 07:08 Okay, let's stretch the lads as well, 07:09 bring your arm up over the head. 07:13 And we should be stretching right into here. 07:15 Feel that Megan? Mm-hmm. How about you? 07:19 Oh, yeah. Okay. 07:20 Feels good. 07:22 Whenever you're stretching hold for about 10 to 15 seconds. 07:25 Don't over stretch. There are some people who try 07:27 actually get their joints to hyper extend 07:30 and that's not a good thing to do 07:32 because it's just weakens the joint. 07:33 Let's switch to other side. 07:42 Make sure you get good air exchange 07:44 while doing this, breath in deep. 07:49 All right, relax. 07:50 Now we're gonna do some shoulders. 07:53 Arms out to the side, gonna make some small circles. 08:00 It's one of the favorites of Body & Spirit. 08:02 Anybody who might be watching this goes 08:05 "Oh, this program looks easy," try this out. 08:08 Okay, make them bigger. 08:11 And I still find, you know, through all my years 08:13 of training, pushups is still a great exercise 08:16 and not a lot of people want to do them 08:19 because they are hard. 08:22 Okay, make them smaller. 08:25 But yet I've seen people doing amazing things with pushups. 08:33 Okay, and go the other way. 08:35 I remember a story of a famous football player, 08:38 Herschel Walker, who's a Heisman trophy winner. 08:40 And he said that he got strong not from lifting weights 08:44 but he would do a 1,000 pushups a night. 08:46 Every time he would watch television 08:48 and a commercial would hit, 08:49 he'd get on the floor and do pushups. 08:50 Nice. That's cool. Yeah. 08:55 That's one way to describe it. 08:59 All right, let's make it smaller. 09:02 Okay, bigger again. 09:07 And now smaller. 09:11 Okay, now hold it. 09:13 Were you anticipating that, Megan? 09:17 Yeah. Okay. 09:19 We're gonna hold it for one minute. 09:23 And then we're gonna start into aerobic exercise. 09:25 As we start into aerobic exercise, 09:27 we'll be warming up the legs 09:29 by actually strength training them. 09:30 And then we'll get right into the rhythmic activity. 09:33 This is the worst part. 09:39 I forgot to check the time to see how long we started. 09:42 I'm ready to go. 09:43 I'm ready to go. I don't believe that. 09:45 I don't feel the burn yet. 09:47 Okay, I think we got about 20 more seconds to go. 09:51 That's long time. Is that about right? 09:54 Yeah. Okay. 09:56 Keep those arms straight out, 09:57 palms down, hold them tight. 10:04 Starting to feel it yet, Jonathon? 10:06 Well, certainly. How about you, Megan? 10:07 Yeah. Okay. 10:09 Got seven more seconds to go. 10:11 And then you get to put your arms down. 10:14 And then it's gonna feel very good. And down. 10:18 Isn't that so good? Oh, yes. 10:21 Okay, let's start with some lunges now. 10:24 Put your hands on your hips, out with the left. 10:27 Back now right and back. 10:30 Left and back, right and back. 10:35 Left, go out further now and deeper. 10:39 When you're doing these keep your knee over your foot 10:42 the whole time that you're going down. 10:50 Very good, keep going. 10:56 Way out, way out. 10:58 Little deeper. 11:06 Okay, step out and hold it now. 11:08 Hold it now back. 11:09 Step out, hold it and back. 11:13 Step out, hold it, back. 11:16 Step out, hold, back. 11:19 Just go regular again. 11:28 Step out and hold it and back. 11:31 Step out, hold it, back. 11:34 Step out, hold it, back. 11:37 Step out, hold. Back regular. 11:49 Two more each side. 11:55 Step out and hold and back. 11:59 Step out and hold and back. 12:02 Step out and hold, back. 12:05 Step out and hold, back. 12:07 Okay, walk in place. 12:11 Legs should be warm. 12:12 Keep those legs, arms pumping. 12:18 A lot of people think when you strength train, 12:21 that you need to do lots of sets 12:24 and that's not necessarily true. 12:25 I've found my best success was done while I was training 12:29 just three times a week for 15 minutes. 12:31 And I was able to get my bench press up 12:33 to 500 pounds on a total vegetarian diet. 12:35 The best I ever did eating 3 pounds of meat, 12:39 a gallon of milk, half dozen eggs a day 12:41 on seven days a week, four hours a day was 455. 12:44 So I got much stronger as a vegetarian 12:47 and training only three times a week for 15 minutes. 12:50 Okay, start picking it up. 12:51 Pick it up. 13:03 Little bit faster still, 13:04 legs higher, pick them up. 13:06 Jonathon, go ahead and go into a jog. 13:15 I would like to give you an option of doing 13:17 either or if you want to jog like Jonathon's doing 13:19 or just keep marching briskly as Megan is doing. 13:28 Now this seems simple but its rhythmic activity 13:31 of major muscle group and as we continue doing this 13:34 you'll see that both of them 13:36 will be getting a good training effect. 13:40 Jonathon is very fit. He climbs 13:42 all over the Black Hills of South Dakota. 13:44 And the higher the climb, the better he likes it. 13:47 The highest peak between the Rocky Mountains 13:50 and the Swiss Alps is a place called Harney Peak, 13:53 which is only about half hour away from it. 13:54 So, Jonathon, how many times have you climbed that? 13:56 Tons. Tons, I don't know how many 14:00 that would be but that sounds like a lot. 14:02 Five in a week, in a month anyhow. 14:04 Five times a month, wow. 14:06 And that's how high, 8,000 some feet? 14:09 7,242 feet. Okay. 14:11 You ever climbed that, Megan? No. I haven't yet. 14:13 You haven't. Well, Jonathon, sounds like you got a date. 14:20 Okay, slow it down. 14:23 Okay, let's go into side lunges,to the left first. 14:26 Okay, and then over. 14:41 Strength training really just focuses 14:42 in on how much intensity you put into it. 14:45 A lot of people go into gyms and they want to do 14:48 a set of exercise and they set it down 14:50 and they go pose in front of the mirror, 14:52 go get drink a water, and they come back 14:53 and do another set. Then they go look 14:55 for the pretty girls and they go strike in front of them 14:57 and then they come back and do another set. 14:58 And really they're just wasting a lot of time. 15:00 They just get in there and give it a 100%. 15:02 Then they get a lot more benefit out. 15:04 But its hard if somebody says, we're gonna do pushups, 15:07 its hard to get down there 15:09 and just do pushups until you can't. 15:10 Its much easier just to do 10 of them and then rest 15:13 and then do another 10 and then rest 15:15 and do another 10. And, yes, you might tired 15:17 but that's not near as difficult then just getting down there 15:20 one time and go on as hard as you can, 15:22 as many as you can and that will give you, 15:24 I believe, a better overall training effect 15:26 if you just go for it and put the most into you can. 15:29 And I found that with athletes I've trained 15:31 that when I train with that type of intensity 15:34 their strength goes up dramatically. 15:36 Okay, let's go back to stepping in place. 15:43 I know one of the more popular fitness programs out there 15:47 involves mixing aerobics and anaerobics 15:51 and I know especially women get involved with that. 15:53 And, yes, its gonna burn calories. 15:55 And I tell them, yes, it is better 15:57 than doing nothing at all. 15:58 But I don't feel like it's the best way to exercise 16:02 as it would be just to do your aerobics 16:04 and then your anaerobics or doing 16:07 your anaerobics and then aerobics. 16:08 It really doesn't matter which one you do first. 16:10 It really depends on which one you want to put the focus on. 16:13 I personally like doing the aerobics first 16:15 'cause I like leaving fitness room pumped up. 16:18 That's still my old bodybuilding days, I guess. 16:21 Okay, pick it up. 16:22 How about you, Jonathon, what would you prefer? 16:26 I like Cardio first. 16:29 You like doing Cardio first, 16:30 'cause you like leaving pumped up too. 16:33 How about you, Megan, you like leaving pumped up as well? 16:34 Oh, yeah. 16:41 How're we doing? Starting to get warm yet? 16:42 A little bit. Okay. 16:46 How about you, Jonathon? Oh, yeah. 16:48 Okay. 16:52 We've got about 5 more minutes of aerobics 16:55 to do and then we'll go to the cool down. 16:57 You're gonna make it, Megan? 16:58 Aha. Okay. 17:03 Remember you're having fun. 17:04 You're helping a lot of other people 17:07 get fit by your efforts. 17:11 Okay, little bit faster still. 17:12 Very good. 17:23 The beauty of this you can do this any time. 17:25 When people say, well, I can't do any exercise 17:28 because I am going to a hotel orl Motel. 17:32 I don't stop exercising because I go to a hotel or Motel. 17:35 I'd find something to do. 17:36 And certainly this is a way of doing that. 17:41 And goes back the old saying, "Where there is a will, 17:43 there is a way and when there is no will, there is no way." 17:51 Okay, slow it down. 17:56 We're gonna do a little bit of speed variety 17:58 to give it somewhat of an interval effect. 18:01 Interval training has been found to be very beneficial 18:04 as far as burning fat and calories. 18:06 Okay, speed it up. 18:09 The more fit you become, 18:10 the more fat you'll be burning 18:12 because your body will be more receptive to this 18:15 and I know that we a lot of times 18:17 have people come out to our program 18:18 and then their bodies will go, wow. 18:20 We're actually gonna be exercising. 18:22 It's time to start burning fat. 18:23 Okay, pick it up a little bit faster, Megan. 18:28 Knees up, knees up, knees up. 18:30 Try and bring the knees up a little higher, Jonathon. 18:32 Oh, very good. Now we're stepping. 18:35 Let's do that for 20 seconds. 18:46 Excellent, 10 seconds. Keep the knees up, 18:48 keep the knees up. 18:49 Pump the arms, pump the arms. 18:54 Okay, slow it down, excellent, excellent. 18:59 You're getting warm yet? Yeah, a little bit. 19:00 Oh, yeah. 19:07 I know Jonathon in his time with me, 19:09 he has done some strength training 19:10 and although you're not that heavy, 19:12 only around 160 pounds but you've bench pressed. 19:15 I think at your best you were doing 19:17 205 for around eight repetitions? 19:18 Yep. 19:19 Which is pretty good for a fellow of his size. 19:23 We had a world class cowboy 19:26 come out to our wellness program 19:28 who was a bulldogger and last thing 19:31 I would want to do if I was riding horse 19:33 will be to jump off and try and tackle a 700 19:35 pound steer by the horns and through it down. 19:37 But that's what you used to do. 19:38 And he was always amazed at how much strength 19:40 Jonathon had. And said, you know, Jonathon 19:43 if you were a guy who could go out to a bar, 19:45 which Jonathon would never would. You can make 19:47 a lot of money by betting people what you could 19:50 or could not do 'cause he just was absolutely amazed 19:52 at how strong Jonathon was for a guy of his size. 20:00 And I am doing just in my time with him when we go moving 20:02 stuff, he's like a walking forklift. 20:08 And Jonathon has a brother who's about his same size 20:11 and I had to move a bunch of rocks 20:13 and his brother was also like a walking forklift 20:17 picking up the large boulders and picking them up. 20:22 Okay, let's do side lunges now. 20:25 Hands on the hips. 20:36 We're gonna go hard on aerobics for about another minute 20:39 and a half then we're gonna start our cool down phase. 20:46 Okay, let's speed it up. 20:50 Very good. 20:57 She's keeping up with you, Jonathon. 20:59 Good. 21:00 Good, Megan, you're looking good. 21:07 50 more seconds. 21:16 Now for those at home, 21:17 if you need to take a break, feel free to do so. 21:20 You wanna do this at your own pace. 21:23 The beauty of aerobic training is you can take little breaks 21:27 and still get a lot of benefits. 21:30 If you have to only go for a couple of minutes 21:31 and stop and rest, that's okay. 21:34 And then just return back to it as soon as you can. 21:36 Try and go for another couple of minutes. 21:38 You'll find that as you continue doing it 21:40 that's you get you can last longer and longer. 21:43 Down to your last 10 seconds. 21:56 Okay, step it out gently. 22:05 Just checking to see how we're doing there. 22:07 Still breathing. 22:09 Still breathing. 22:10 Breathing is an important part of it. 22:17 I strongly encourage those who are doing aerobic exercise, 22:20 certainly a lot of people have to do exercise 22:24 inside especially with the climates 22:25 and rain and so forth but get outside as much as you can 22:28 also to get some good walking or gardening 22:32 or whatever type of outdoor activity 22:34 you want to do or climbing large hills. 22:41 As we always point out on Body & Spirit Aerobics, 22:43 our aerobic training consists of three phases. 22:46 There's the warm up phase, then there is the active phase 22:50 while we're going through with the pulse rate 22:52 up going through the steady range of motion 22:54 and then probably one of the most important 22:56 phases of it is the cool down phase. 22:58 Its also probably the most enjoyable 23:01 because the first couple of minutes are difficult 23:03 as your body is getting into the aerobic training mode, 23:06 it takes a couple of minutes to kick that system into gear 23:09 and then once you go through those first couple of minutes, 23:12 it gets easier and so once we get to that phase 23:15 then we speed up and then the last part of it 23:18 the cool down phase, it feels good because you've done 23:21 the hard part and now you're just letting your legs help 23:24 your heart to go into the recovery phase 23:26 so as we're doing this easier walking, 23:28 the pulse rate's slowing down, 23:30 the respiration is slowing down and your heart is going huh. 23:34 Good, we can start slowing down 23:35 and relaxing little bit but you get this nice 23:38 cardiovascular effect from that. 23:40 It's gonna help your blood pressure, 23:41 your blood sugar and your overall mental outlook. 23:45 So are you happy now, Jonathon? 23:46 You bet. Okay, Megan. 23:47 I'm good. 23:48 See, exercise boosts those endorphins, 23:51 and makes you feel good. 23:52 Gives you a feeling of well being. 23:56 All right, now what I would like you to do 23:58 is you're gonna use me as a stretching post. 24:01 So put your hand on my shoulder. 24:03 Okay, Jonathon, you get your right ankle 24:05 you get your left. 24:06 Okay, and stretch your quadriceps. 24:11 If nothing else, I'd make a good wall. 24:17 Now if you can't get a hold of your ankle, 24:19 it's okay, just to get a hold of your pant 24:22 like Jonathon's showing you that. 24:23 We have that happen many times with our Wellness guests. 24:26 When they're going through stretching, 24:27 they can't get to their ankle 24:28 yet but as they continue stretching lo and behold 24:31 they get to their ankle and they're really excited 24:33 when they get that, 24:35 seeing that happen, and go, "Wow, look at that, 24:36 I can now get a hold of my ankle." 24:37 All right, let's switch sides. 24:42 Put your other hand on my shoulder and grab the other leg. 24:47 Of course Jonathon works on doing it 24:49 being balanced without a help. Can you do that? 24:51 Oh, yeah, you've got good at that. Haven't you? 24:53 Okay. 24:58 You'd make a very good flamingo, Jonathon. 25:01 Okay, relax. 25:03 Now we're gonna step out. 25:05 We're gonna lean into. 25:08 We have this leg is gonna be straight. 25:09 The back leg is gonna be bent. 25:11 And you're gonna lean forward into it. 25:14 Keep your chest up as you do it and stretch that hamstring. 25:22 Hold it. You should be feeling it in the back of your leg. 25:25 Toe is up, back leg bent, front leg straight up on the heel. 25:33 All right, now switch sides. 25:36 Okay, you're up on the right foot now. 25:38 Up on the heel, left leg is bent, 25:40 right leg is straight, lean forward, 25:42 keep your chest out, nice deep breaths. 25:51 Okay, Megan, we need to straighten 25:53 your hips just a little bit. 25:54 Okay, now go forward, chest up. 26:01 Okay, good, now stretch the calf. 26:03 Put your right leg back straight, bend your left leg, 26:08 press your right heel all the way 26:11 to the floor and hold that. 26:22 All right, let's switch sides. 26:24 Left leg back, up on the toe, 26:27 then press the heel to the floor, 26:29 stretch the calf and the achilles tendon, 26:31 the right leg is bent, chest is up 26:34 and you are breathing through the nose, 26:36 out through the mouth. 26:38 In through the nose, out through the mouth. 26:42 Okay, relax. 26:47 Okay, we are done. 26:53 Many people are interested in getting stronger 26:55 but they don't know what to do and they think 26:58 thay have to work out for a long period of time 26:59 in order to get the benefit they're looking for. 27:01 That's not true. You can get great benefit 27:04 in just a short period of time. As I mentioned earlier, 27:07 I only lift weights three times a week for 15 minutes 27:10 and the people I trained 27:11 whether they're in competitive sports, 27:13 body building, power lifting, 27:14 whatever they're doing, I used similar training techniques 27:17 and see nothing but great success. 27:19 And so often people come to our wellness program 27:22 who have been doing workouts on their own and I asked them, 27:25 do you want to continue your own program? 27:26 Or do you wanna try ours? 27:27 And they say, well, let me try yours. And inevitably, 27:30 they always say, I like this so much better 27:32 'cause I get even more progress 27:34 in such a short period of time. 27:36 But most of all we encourage people 27:38 to train for the right reasons. 27:39 Not for self glorification, 27:41 we want them to train for the glory of God. 27:43 That's why we use this scripture here 27:44 all the time from Philippians 4:13, 27:47 we realize where our strength comes from. 27:49 It says, "I can do all things through Christ 27:51 who strengthens me." 27:52 Thank you for joining us. 27:53 God bless you. We'll see you next time 27:55 on Body & Spirit Aerobics. |
Revised 2014-12-17