Participants: Dick Nunez (Host), Jonathan Babb and Janet Nelson
Series Code: BASA
Program Code: BASA000048
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00:02 The following program is designed to
00:03 demonstrate simple workouts that you 00:05 can use to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:12 If you're not able to use your legs 00:16 and think you can't do an exercise program. 00:18 You are wrong. We will show a good program 00:21 you can do right at home that won't involve your 00:23 legs. Find out how next on Body and Spirit Aerobics. 00:55 Hello, I am Dick Nunez, 00:56 Wellness Director of Black Hills 00:57 Health and Education Center. 00:58 Welcome to Body and Spirit Aerobics. 00:59 One of the things I'm really thankful 01:01 for is 3ABN has allowed me to expand 01:04 the programs to include all walks of life, 01:06 wherever else will you see a exercise program 01:09 designed for people who can't use their legs, 01:11 it just doesn't happen. Too often 01:13 everybody feels like they have to be a 20 year old 01:15 swimsuit model on the beaches of Hawaii 01:18 or some other exotic place. But right here on 3ABN, 01:21 we are gonna do a program that anybody can do 01:23 and if you are challenged or you are in a wheelchair 01:26 you will be able to follow right along and do an 01:28 exercise program as well. I've gotten a lot of 01:30 great response from these types of workouts, 01:32 so we are gonna do one right now. 01:33 Helping me out will be Janet and Jonathan. 01:37 So come on out. And this is a nice 01:41 program for us to because we get to sit down 01:43 on chairs and do this, but if we think 01:45 that it's easy well we are wrong. 01:47 We are gonna start something that we always do 01:49 we just gonna loosen up and try and make sure 01:53 we don't hit each other, okay. 01:55 I'll lean forward just a little bit. 01:57 Alright, now let's go back the other way. 02:02 Now whenever we do aerobic exercise, 02:06 you are doing rhythmic activity of a major muscle 02:09 group and that usually requires legs. 02:13 But since we are not gonna have 02:15 that luxury today. We are gonna have to do it all 02:17 with the upper body, okay, let's start 02:19 by doing a pressing motion with the arms. 02:21 Pressing out, pressing out, pressing out 02:25 and press. My assistant in fact has polio 02:31 and she works out on a very regular basis 02:34 having to do nothing, but upper body exercise 02:37 and so we may take that for granted 02:40 and we may think for that to be easy to do this, 02:42 but after a while this becomes quite fatiguing, 02:46 okay, and if you're not sure you find out directly. 02:52 Okay, now let's go up overhead. 02:54 We will change the angles because the shoulder muscles 02:57 are gonna be the ones that would be taking 02:59 the majority of the stress, 03:02 as we go through this. One time, I actually got 03:06 a phone call at the Black Hills from the woman, who 03:08 is very upset because she said, I did 03:11 Body and Spirit aerobics today and all I did was 03:13 was upper body stuff and I said, well, what was the 03:16 the program called mam and she said, I don't know. 03:18 So I checked out the website of 3ABN and look 03:21 at the title for the day and Lord behold there 03:23 was this very topic exercise for the lower body 03:27 challenge. Okay, now just hold the hands up overhead 03:30 and come down, straight arm and back up, 03:34 and down and up, and down and up, and down 03:40 and up, and down and up, and down and up, 03:45 this particular exercise allows us to work 03:48 the muscles of the upper back and gives 03:50 the shoulders a little bit of a break 03:53 because they are gonna be taking the lion 03:55 share of the stress here, and by the time we are 03:58 done we would definitely gonna feel like 04:00 our shoulders have gone, no workout. 04:07 And up and down, let's start go too fast. 04:11 We are gonna need to pace it just a little bit. 04:14 We are all used to doing these exercises 04:17 and now we gonna move do, we can't do other things, 04:20 but when this is gonna compose our aerobic exercise 04:24 we have to take it just little more patiently. 04:33 Okay, now we are gonna do a circular motion. 04:36 There is a machine called an upper body ergometer, 04:40 which allows people to sit comfortably. 04:43 We've one at the Wellness Center at the 04:45 Black Hills, so people who have had some type 04:49 of stroke or if they are in a wheelchair they can 04:52 still do an aerobic exercise program. 04:54 Let's go back the other way. 05:01 And back forward again, turn it 05:11 and go back starting to feel your shoulders 05:16 yet Jonathan. Yup! Janet. Yes. Okay, 05:19 Okay, let's get the arms back up overhead, 05:21 okay, and back down and up and down, 05:26 and up and down, and up and down, and up and down, 05:33 and up and down, and up and down, and up and down, 05:41 and up and down, and up and down, and up and down, 05:47 and up and down, and up and down, and up, two more 05:54 times and up, one more, down and up. 05:58 Okay, now we're gonna drive the elbows back, 06:00 come forward and back, and forward and back, 06:04 and forward drive back, forward drive back, 06:08 forward drive it back, and back, and back, 06:14 feel the stretch in the chest as you come back 06:16 and then try and squeeze your shoulder blades 06:19 back into the chair and come back and back, 06:23 and back, and back. For those at home 06:28 if you need to put your arms down at anytime 06:30 during the program feel free to do so. 06:32 And even if you are not lower body challenge 06:36 this could give you a nice variety or workout. 06:41 Okay, and up overhead. I know that some of 06:45 taken this particular concept and God purchased 06:48 the Body and Spirit or Body and Spirit Aerobics 06:52 tape and they have used those at nursing homes 06:55 or assisted living programs and they have their 06:59 people that are restricted of lower body movement 07:02 for along with these exercises. 07:05 It's very humbling when you know you are been 07:10 put out before the multitudes. 07:15 Okay, and up and down, and up and down, 07:20 and up and down, and up and down, okay, stay 07:25 back up in here. Okay, we are gonna alternate 07:27 our arms going up, we are doing a shoulder press. 07:31 One arm is up, one arm is down, 07:33 so let's go down left and up, now right and up, 07:37 okay, follow my way, put both arms up, 07:40 okay, left arm down and up, down and up, 07:46 down and up, down and up, down and up, 07:52 down and up, down and up, down and up, 07:58 down and up, down and up, down and up, 08:03 right arm, left arm, right arm, left arm, right arm, 08:12 way up Jonathan, right arm way up high, 08:17 left arm, right arm, left arm, right arm, left arm, 08:25 right arm, left arm, and right, and left , and right, 08:34 and left, and right, okay, hold both arms up, 08:39 okay, now come down, back up and down, back up and down, 08:46 back up and down, and up and down, and up 08:54 and down, and up and down, and up and down, 09:01 and up and down, and up and down, and up. 09:08 Okay, biceps now curl up and down, 09:11 and up and down, and up and down, up 09:17 and down, flex up, reach down, up and down, 09:22 and up and down, up and down, and up and 09:28 down, curl it up and down, up and down, 09:32 up and down, hold it up now we are gonna alternate 09:36 left arm, right arm, left arm, right arm, left 09:43 and right, and left and right, and left and right, 09:51 and left and right, left arm, right arm, left arm 09:59 and down, and down, reach out, and down 10:04 andd down and down and down, hold it up both arms 10:10 together again and out and up, and out and up, 10:15 and out and up, and out and up, and out and up, 10:22 and out and up, and out and up, out and up, 10:28 10 more times, there is 1 and 2 and 3 and 4 10:36 and 5, 6, 7, 8, 9, 10. Let's go into our cycling motion. 10:50 It is like I am pawing at the air and turn it, 10:56 and turn it, and turn, and turn 11:01 down back the other way. Rotate just imagine 11:06 yourself having some handles turning them around 11:08 and around. Okay, back the other way, 11:13 so we are going to the front again. 11:17 Turn it and turn it and turn it and turn, 11:24 now reverse it. Okay, bring the arms up over the head, 11:33 stretch back and over, and back and over, 11:38 and back and over, and back and over, 11:43 and back and over, stretch back and over, 11:48 stretch back and over, stretch back and down, 11:53 stretch back and down, and back and down, 11:58 and back and down, and back and down, 12:02 keep going and down, and up and down, and up 12:07 and down, and up and down, up and down, 12:12 elbows of the side; raise up, raise up, 12:16 raise up, now I feel like a chicken, up and up, 12:21 and up, and up or willing to sacrifice our pride 12:27 for the sake of exercise, right. Okay, 12:29 doing right Jonathan. Okay, and up, and up, and up, 12:35 and up, and up, and up, 10 more times, at 1 and 2 12:43 and 3 and 4, 5, 6, 7, 8, 9, 10. 12:54 Arms up, okay, and over and up, and over 12:59 and up, and over and up, and over and up, 13:05 and over and up, and over and up, and over 13:11 and up, and over, hold it up now, okay, 13:16 we are gonna come down to our left arm, 13:17 push up, right arm and up, left up, right up, 13:24 left up, right up, left up, right arm, left arm, 13:35 right arm, left arm, right arm, left arm, and right, 13:43 and left, and right, and left, and right and left, 13:51 right arm, way up high, left arm reach up, right arm 13:56 and left reach up, keep both arms up and left, 14:02 and right, and left, and right, and left, and right, 14:10 hold them both up, both arms together. 14:12 Up, and up, and up, and up, and up, and up, 14:21 push up, and up, and up, hold it up, okay, 14:29 and over back up, and over and up, and over 14:36 and up, and over back up, over back up, over and 14:44 up, and over and up, and over and up, and pull it over 14:51 back up, and over and up, and over and up, and over 14:58 and up, over and up, over, 10 more times, 15:05 here is 1 and 2, 3 and 4, 5, 6, 7, 8, 9, now 10. 15:25 Now sit forward in your chair, 15:26 elbows up, kick back, and kick back, keep it back, 15:31 keep your elbows up, keep your elbows up, 15:34 keep it all the way back, push your arms way back, 15:39 way back, push back, and push, and push, 15:45 push it back, push it back, strength the arms, 15:50 way out, and push, and push, and push, way out, 15:57 push it back, press it, press it, and press, and press, 16:05 and press, and press, and press, and press, 16:11 10 more, 1 and 2 and 3 and 4, way it back, 16:19 flex your triceps each time, flex them 16:22 7, 8, 9 and 10. Back up into our cycling mode. 16:34 Are you hold that Jonathan. Pretty good. 16:36 Shoulder is gonna tired. Yup! Okay, Janet, 16:40 you are feeling tired. Okay, 16:45 you are feeling tired. Okay, mine is tire too just 16:47 case you are wondering. Okay! I am feeling it too. 16:51 See none of us are used to doing 16:54 all these much upper body exercise. 16:56 So for us this is very difficult. 16:58 Somebody who had to depend upon their 17:00 upper body for all their motion, therefore, 17:03 I have an easier time this New Year, 17:05 okay, okay and reverse it, and so they might 17:08 be think of why we are struggling. 17:10 Well, there is a good reason. 17:16 Hopefully they are getting some benefit out of 17:18 it too. Okay, back to the front and turn it. 17:26 The good news is we are coming down towards the 17:28 end and I can't do it too much longer. 17:35 And keep turning and turn it. 17:37 Okay and backward again, 10 more seconds of that, 17:48 and the 5, 4, 3, 2, 1. Arm up overhead, okay, 17:57 stretch back and bring it over, and up and down, 18:03 and up and down, and up and down. 18:08 The reason why we've gone to this move 18:11 so many times and I know both Jonathan and 18:13 Janet can appreciate it is this 18:15 one particular move that allows us to keep 18:17 going with our shoulders, but it gives us 18:21 little chance to rest too. Both of them are 18:23 hardly acknowledging agreement with this 18:25 then they probably think we can just do this the rest 18:27 of the time and I would be just fine. 18:29 What we using this is a curve because 18:32 when we do exercises with our shoulder 18:34 alone we are not getting fatigue within just 18:37 a minute or so and so we keep doing this 18:39 in order to allow us to keep the workout going, 18:42 we haven't stop working the muscles of the shoulder, 18:45 but we are given our shoulders a little bit of 18:46 break and stretching back of it feels really 18:49 good. It is best for me. 18:55 Unfortunately folks, now we get to change again. 18:58 We are gonna back to biceps again 18:59 while we are curling up and flex up, 19:02 and flex up, and curl, and curl, 19:06 keep the thumbs up, palms up, palms up, 19:10 palms up, squeeze the biceps and up, and up, curl it, 19:19 curl it, and curl, and curl, and curl, curl it up, 19:26 and up, and up, and curl, and curl, 19:34 keep the elbows in one spot just work in the biceps. 19:37 Okay, let's go little slower now, slow, squeeze it, 19:42 flex, flex, flex, flex, flex, so shift the arms up, 19:50 okay, now just curl from that position. 19:52 Curl, and curl, and curl, and curl, and curl, curl it, 20:01 curl it, curl it, 10 more, here is 1 20:07 and 2 and 3, 4, 5, 6, 7, 8, 9, hold it in that 20:19 position still, turn your hands like we are doing a 20:21 chopping motion. Push out, and push out, and push, 20:26 and push, flex the triceps now, push, and push, and 20:32 push, and push, press it out, and press, and press, 20:39 and press, again push, push, 10 more times, 20:47 here is 1 and 2, little slower, 3, 4, 5, 6, 7, 8, 9, 10. 21:02 Arms up over the head, stretch back, 21:04 okay, and over and up, and over and up, 21:10 and over and up, and over up, over up, over and up, 21:21 and over and up, over and up, down, 21:27 stretch back and down, stretch back, down, 21:32 stretch back, down, stretch back, and down, 21:37 stretch back, down and back, and down and back, 21:44 and down and back, and down and up, and down 21:50 and up, and down and up, and down and up. 21:56 Arms back down to side, raise up and down, 22:00 back to the chicken grill Janet, and up, Jonathan up, 22:05 and up, and up, and up, and up, and up, up, up, up, 22:18 and up, up, and up, raise the arms and raise, and raise, 22:28 and raise, raise it up, and up, and up, and up, 22:35 and raise, and raise, raise it up, up, up, up, up, up, up. 22:49 We gonna keep it going. We gonna try and do it 22:52 for one more minute. It's like a home sprint. 22:57 Jonathan is still smiling, that's good. 23:06 Shoulders are starting to burn. We gonna keep it up. 23:09 For the sake of you at home. 23:12 You can't walk around. So, we are gonna keep 23:16 pushing to help you out. Now I can just 23:21 picture with hornbill, well this isn't hornbill. 23:23 Why they are struggling so much? 23:29 Up, and up, and up, and up, and up, and up, 23:36 20 more seconds, up and up and up, this is like 23:43 our sprint home, Janet. 23:51 And 5 more seconds. Okay, up over top. 23:57 Oh! Now cool down time, okay, nice and gentle 24:02 down and up, and down and up, and down 24:08 and up, and down and up, and down and up, 24:15 and down and up. Well, Jonathan I think 24:18 we are gonna make it. Oh! As we always 24:24 say with aerobics you wanna start out 24:27 gradual and we want to go slow at the end, 24:30 so we are not gonna have the advantage 24:32 of our legs to pump the blood back to our heart, 24:34 but certainly by slowing down even with the upper body. 24:37 We are still accomplishing a similar concept. 24:41 Okay, we are gonna 15 more seconds 24:49 and down to our last 5 and 4, 3, 2, 1, relax. 24:59 Okay, What I like you to do is to fold your hands 25:02 in front of you. We are gonna crunch 25:03 forward and then lean back, crunch forward 25:08 and back, crunch forward and back, 25:12 and crunch and back, crunch forward, 25:16 use the abdomen and back, and crunch and 25:19 back, and crunch and back, crunch forward, 25:24 back, contract and back, blow out and 25:29 back, blow out and back, blow out and back, 25:34 blow out and back, blow out and back, 25:38 and forward and back, and forward and back, 25:43 and forward and back, and forward and back, 25:48 and forward and back, and forward and back, 25:52 and forward and back, and forward and back, 25:57 forward and back, and forward and back, 26:01 5 more times, here is 1 and 2 and 3 and 4 and 5. 26:16 Okay, now I want you to just turn to your left, 26:19 put your left arm over the edge of the chair there, 26:21 so it can help you stretch, hold your stretch, 26:30 alright, now let's go back the other direction, 26:33 and stretch, okay, good. 26:45 Now just turn the head to the side, 26:46 and turn the other way, and turn, and turn, 26:52 and turn, and turn, and turn, look up, look down, 27:00 and up and down, and up and down, and up and down, 27:11 and up and down, alright. We are done. 27:16 You folks can go ahead and leave. 27:20 As I have said so many times where there is a will 27:22 there is a way. Where there is no will 27:24 there is not way. If you determine to 27:26 get in a exercise program done. 27:27 If you don't' have the use of your legs 27:29 you can do that if you have the determination 27:32 to do so, but do it for the right reason. 27:34 Don't do it for your own glory 27:36 or for vanity sake. Do it to glorify God with 27:38 your body and then you, your return 27:41 can be a testimony to those you come in 27:43 contact with might have a similar battle 27:45 and remember to do all things through Christ. 27:48 Philippines 4:13 says, 27:49 I can do all things through Christ, 27:51 which strengthens me. Thank you for joining us. 27:53 God bless you. We will see you next time 27:54 on Body and Spirit Aerobics. |
Revised 2014-12-17