Participants: Dick Nunez (Host), Daniel Hopkins
Series Code: BASA
Program Code: BASA000064
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00:12 Intensely if you workout, it has a lot to do
00:15 with how much progress you make. 00:16 On Body and Spirit, we try and accommodate those needs. 00:19 Want to see an intense workout, 00:20 stay tuned and find out next on Body and Spirit Aerobics. 00:50 Hello, I'm Dick Nunez, Wellness Director 00:51 of The Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit Aerobics. 00:56 Over my years, I've done lots of different workouts 00:58 all the way from seven days a week to four hours a day. 01:01 Down to my current workout regime 01:03 of three times a week for 15 minutes. 01:05 But in order to do that kind of workout 01:07 it has to be very intense. 01:08 Although I don't have the equipment and the weights 01:10 to do my high intense workout here On Body and Spirit, 01:13 we can do some type of work that will 01:16 some what show what we do. 01:18 So helping me out today will be Daniel, 01:20 from the Black Hills Health and Education Center 01:22 and somebody who I train on a regular basis. 01:25 So he is well acquainted with my high intense workout regime 01:29 and so he has agreed to go ahead 01:32 and do one of those here today. 01:33 So we're going to warming up first, Daniel 01:35 with some arm circles to get the blood flowing, 01:39 get the joints warmed up 01:42 and then we'll get into our intensive mode. 01:44 So it is good to warm up before you do your exercise. 01:49 Warming up is just doing some light activity 01:52 of what we're going to be doing. 01:54 Lot of people think stretching is warming up, 01:56 stretching is stretching. 01:59 So we're actually doing -- 02:00 just a light warm up for the shoulders. 02:02 Okay, let's go the other way. 02:06 Now some of the things that we'll be doing here 02:09 will require a partner or at least 02:11 I will tell you what you can do if you don't use a partner, 02:14 but you obviously can increase your intensity 02:17 by using a partner. 02:21 And so I may have to give Daniel just a little bit of rest 02:23 in between since, I'm not going to be going in between him. 02:27 Okay, we are going to start with some push-ups 02:29 and we're going to do these little differently. 02:31 We are going to do what's called 10-second repetitions, 02:33 which are the highest intensity workout that I-- 02:36 find out there and so we're not 02:37 going to be doing very many of them. 02:39 So, Daniel, go ahead push your position and follow my count. 02:42 Ready, one, two, three, four, 02:47 five, six, seven, eight, nine, ten. 02:53 One, two, three, four, five, 02:59 six, seven, eight, nine, ten. 03:04 One, two, three, four, five, six, 03:10 seven, eight, nine, ten. 03:14 One, two, three, four, five, 03:19 six, seven, eight, nine, ten. 03:24 Try getting your back up a little high, Daniel. 03:25 Two, three four, five, 03:29 six, seven, eight, nine, ten. 03:34 One, two, three, four, five, 03:40 six, seven, eight, nine, ten. 03:44 Good. All right. 03:46 Even just doing three of those which takes 03:49 you 90 seconds, still is a-is a good run, isn't it? 03:51 It is. Okay. 03:53 Just put the hands behind your head 03:54 and let's go and stretch the area. 03:56 That will feel good after doing that and also 03:58 I'm gonna help you stretch just a little bit 04:02 by just pulling back gently on his elbows. 04:04 We can stretch him little further and then 04:06 he'll be able to stretch himself. 04:07 You're feeling that Daniel? Yes. 04:09 Okay, is that good or is that too far. 04:11 It's good. Okay, now go and give yourself a hug. 04:14 Okay, and again I'm gonna help you a little bit. 04:17 Okay, let's wrap around little more, there you go. 04:20 So now I can help him by just pulling on his elbows 04:23 to give him a little more of a full stretch. 04:28 Okay, go back over the head again. 04:35 You don't want to take them back to far 04:37 because you don't want to hurt him. 04:39 Okay, and go away across again. 04:47 Okay and good. 04:50 All right. Want to go and get that towel folds 04:51 over there please, Daniel. 04:52 For the next part of our exercise 04:54 we're going to be using a towel, 04:56 which is fanciest equipment I use here on Body and Spirit. 05:00 But, yeah we can get make good use of this. 05:02 Of course, I'll be adding a little resistance to him. 05:04 Grab that palms over, okay. 05:06 Now this is going to be similar to the motion 05:08 we do often times when we reach out and grab 05:12 one wrist and pull back. 05:13 Okay, I'm gonna bend you over more. 05:16 Okay, and you are going to draw back to. 05:18 Okay, good, back out. 05:20 So I'm adding the resistance to him. 05:24 Good and pull. Now reach way out 05:30 and pull, and out and pull, 05:37 and out and pull, and out. 05:45 Let's go four more. 05:50 And reach and pull. 05:52 I have to be careful not to give him too much resistance, 05:55 otherwise it will -- I will just tip him over. 06:01 And then if he tips over, I might tip over. 06:08 Good, all right. All right, now what I like to do -- 06:11 is to put one arm up over the head 06:14 and we're going to stretch that area. 06:16 One arm up, grab with the opposite arm, 06:18 only with the other hand 06:19 and pull and be stretching through here. 06:25 Make sure you get lots of air when you're doing it. 06:28 Breathe a deep breathing will help you to relax your muscles 06:31 as you're doing your stretch. 06:33 You're going to hold each stretch 06:34 for about 10 to 15 seconds. 06:37 All right, let's go the other side now. 06:40 So left arm is up, bent at the elbow behind the head, 06:43 grabbing with the right hand and pulling to stretch 06:49 the latissimus dorsi area which is right into here. 06:54 Okay. Good. Now set our towel down here for a moment. 06:58 Now we're going to some lateral raises, Daniel, 07:00 and again I'm going to act as your resistance. 07:02 At home you can use dumbbells. 07:04 Okay, raise up. 07:08 Okay, we're keeping the arm straight. 07:09 I'm giving him a steady resistance both ways. 07:13 It doesn't do a whole lot of good 07:15 if I just make it so hard that he can't move. 07:17 We want to try and give him a steady range of motion, 07:20 so it gives a simulation of using some weights. 07:29 And up, okay. Now what I'm gonna do is, 07:32 we watching his shoulder position, 07:34 if I start to see too much of a shrugging at one side, 07:38 I'm going to ease of my tension little bit. 07:40 I want to get him to a -- certain amount of repetitions. 07:45 He'll do a couple more. 07:49 Good, one more time. 07:53 Okay, hold it there for ten seconds. 07:55 One, two, three, fight it, four, 07:58 five, six, seven, eight, nine, and ten. 08:03 Good. All right, put your right arm in front of you, 08:07 bring it across, put your hand behind, and pull. 08:13 You should feel that stretching your shoulder. 08:17 You feel that exercise? Yeah. 08:19 Okay, so doing it right so far? Doing it. 08:21 Very good. Okay, now let's go ahead 08:24 and do the other side. 08:26 Arm out, bring it across. 08:32 Daniel likes working out very hard 08:34 in fact for your body weight. 08:36 You weigh how much Daniel? 158. 08:38 158. And you worked out, 08:40 you have done 205 for 8-- repetitions on the bench press? 08:43 Yes. Which is around 265, 270 max, 08:46 which is pretty good for a guy of his size. 08:48 Because he is fairly linear, about 6 feet tall, 08:51 and does not weigh that much, but yet hands seems 08:54 to be pretty strong. Okay, that's good. 08:58 Now we're going to do some biceps. 09:00 You're going to really enjoy this. 09:01 Okay, I'm going to kneel down and you take these palms up 09:04 and we're going to have you do some curls with it. 09:06 Okay, ready, go. 09:13 Now if you have dumbbells you can do that, 09:16 otherwise if you have a helper, 09:18 you want to maintain steady resistance. 09:22 You can pull down just a little bit harder on the way down, 09:24 because you do have more strength 09:27 on the negative aspect of the contraction 09:29 when you do the positive. 09:32 Squeeze it up and resist and squeeze it up. 09:39 Okay, that's how we go up just a little higher, 09:41 that's the way while trying to get full range of motion. 09:45 Good, Daniel. 09:47 And up, shred, and up-up-up. 09:54 Good, and up. Now curl, curl it. 10:09 Curl, come on, up-up- up-up-up-up-up-up. 10:13 We go two more. Curl it, curl it. 10:20 And last one, curl it. Hold it right there. 10:26 One, two, three, four, five, up hard, 10:30 six, seven, eight, nine, ten. Very good. 10:37 Feel that? Yeah. 10:38 Good. Okay. Now we are gonna do some triceps exercise. 10:43 Well, I like you to do is just go ahead and sit 10:44 down there on the carpet. 10:50 You can put your hands over your head and fold them. 10:53 Okay, bring your elbows back further. 10:57 Here this way. Okay, bring them closer here. Okay, 11:01 now up and now there we go. 11:04 Okay, push up and down. Way up and down. 11:11 Way up, trying to go up a little higher. 11:15 There we go. That's better. 11:18 Push it up, and up, 11:25 and press, 11:33 and press, focus on your triceps. 11:37 You are thinking about the muscle you are working, 11:39 the triceps or the back of the arms. 11:44 When you work muscles, you make sure 11:45 you're working both aspects. 11:48 So for the biceps and the -- triceps, they work in harmony 11:51 for the stability of the elbow. 11:56 Push up, push up, push up. 11:59 Okay, hold, one, two, three, four, five, 12:04 six, seven, eight, nine, ten. Very good. 12:12 All right. That was great. 12:14 Okay, we are going to start into our aerobic exercise 12:17 and the way we're going to do this by warming up the legs. 12:19 I just want you to go ahead and do ten easy squats. 12:22 Okay, cross your arms. Okay, go and squat down. 12:26 We're going to watch the form. 12:27 The knees are staying over the feet, he is pushing the hips 12:30 back, keeping the chest up, taking it down, so his legs 12:34 go about parallel to the floor. 12:37 We're trying about the upper thigh there. 12:39 You don't want your knees jutting past your feet. 12:44 So the aerobic exercise is rhythmic activity 12:46 of the major muscle group. 12:49 Okay, let's go ahead and start stepping in place. 12:56 What we're going to do Daniel, is we're going to take this -- 12:58 by in intensity variation by just raising the knees higher, 13:03 by doing so and pumping the arms more. 13:05 So go and try and raise your knees little more. 13:12 During my career, I've tried as I mentioned 13:15 lots of different routines and the seven days a week, 13:18 four hours a day that I did back when I had a chance 13:21 to workout with some top pro bodybuilders 13:24 and Arnold was in amongst that group and another 13:26 training partner of mine went onto win Mr. North America, 13:29 named John Burkholder, who now 13:31 interesting enough is into the ministry. 13:32 But we used to do the seven days a week, 13:35 four hour a day type workouts and they just beat me apart. 13:39 I couldn't make any progress at all. 13:40 Then when I got into doing the -- 13:44 15 minutes three times a week, which I've been doing 13:47 for the past 15 years or so, that's why I made my best gains 13:51 and because that type of routine Daniel does. 13:54 And I actually having a young man that I train in Rapid City 13:57 who is only a junior in high school, 6'3", 240 pounds, 14:02 he is bench pressing 430 pounds, Daniel, and he is drug free. 14:06 And again he does a 15 minute workout 3 times a week. 14:08 So it's very beneficial for anybody who does it 14:11 and we see also all sorts of people get strong, don't we. 14:16 Okay, now go back into the -- squats, ten more repetitions. 14:23 Squatting is probably one of the best exercise you do. 14:26 In fact, when somebody ask me, to say 14:28 tell me one exercise to do to maximize 14:31 my benefits for exercise. 14:32 I always tell them squats is the best one. 14:35 You don't do anything else, squats is going to work 14:37 your body quite better than any other exercise. 14:42 Okay, two more. Okay, let's put in a little variety. 14:48 Now see some side steps. Put your hands on your hips, okay. 14:52 And step, here we go, side to side, 14:57 bend the knees a little bit. 15:00 This will work the inner thigh, outer thigh, 15:02 keeps our rhythmic activity going, 15:05 and gives a little variety to our workout. 15:13 You'll find when you put intensity to your workout. 15:16 You're not going want to do multiple sets of it, 15:19 that's the typical thing you go into a fitness club 15:23 or to a trainer, they got tell you do three sets 15:26 of 8 to 10 repetitions and something that revolve 15:29 in doing for years, and years and years and years. 15:31 And I used to do that as well. 15:34 Because I continued researching and I found that one set 15:38 was just as valuable as 3 sets. 15:39 In fact even more valuable if you work hard because 15:42 then you'll maximize your recovery time. 15:45 And especially of my age recovery time 15:47 becomes optimum, importance. 15:52 Certainly, there is a lot of different 15:53 than when you're working out at age of 20 15:56 than when you're working out in your 50s. 16:03 And I'm able to maintain a high level strength still 16:07 by doing it 15 minutes, three times a week, 16:09 and actually make out myself stronger 16:12 that I ever did before when I was doing 16:15 the longer workouts. 16:17 And I tried everything in between, 16:18 six days a week for an hour, and I always tell people if I -- 16:23 can make more benefit training longer 16:25 do you think I would do it. Of course, I would. 16:32 Okay, let's go back to the squat again. 16:35 Okay, cross your arms. 16:38 You're doing ten more reps. 16:44 Good form, chest up, get lots of air, 16:49 focus on your legs, and on your hips. 16:57 Okay, let's step in place again, Daniel. 17:02 Pump the arms. 17:06 Well, those at home, if you need to stop and rest, 17:09 then do so, otherwise, keep going, 17:12 and you'll find with a workout like this if you have a partner, 17:15 that you can do your workout with, 17:17 it helps you to keep your motivation going because 17:20 there may be some days you don't feel like working out 17:23 and your partner pulls you by the boot straps 17:25 and says come on, let's go, and the same thing may happen 17:27 on the other hand, maybe they're feeling that way 17:31 and you help them. 17:34 I serve pretty self motivate to do so. 17:38 Okay, keep going. 17:42 Does it help you having a -- trainer, Daniel, when sometimes 17:45 because I know you, you work a lot long hours 17:47 and sometimes you're really tired, knowing that you have 17:49 somebody waiting for you to train you and work you out. 17:51 It does. Okay. To get motivation. Okay. 17:59 Okay, back into the squats again. 18:02 Ten more reps. 18:07 Good form. Good form. 18:10 Push your hips back. Good. 18:20 Okay, let's go back to the -- side step. Ready, step left. 18:33 Anytime you're working out with intensity 18:34 and you're not used to it, make it sure you get adequate rest 18:38 in between your work is very important because, 18:41 you can start to feel a little bit fatigued 18:43 or feel a little bit nauseous and if you ever get that -- 18:46 feeling, what I've people do is just lay down on your back 18:50 and bring your legs straight up to allow the blood 18:53 to come back down towards stomach area. 18:56 I know, Daniel, you had to do that once or twice. 18:59 Twice. You pretty lay down and let blood flow 19:01 work on the nausea and it doesn't take too long 19:03 before you start feeling good again. 19:14 You remember where you started when you started 19:15 your workout on your bench press, 19:18 remember where you are at? 19:21 I don't remember. It's been so long now. 19:23 85. When I was 85. 85 pounds? 19:29 Yeah, I remember you weren't very strong. 19:33 Willing, but not very strong. 19:41 Okay, let's go back into the squats again. 19:44 Ten more repetitions. 19:50 We're in the midst of aerobic exercise now, 19:52 we got about three more minutes of aerobics to do. 19:55 Now we get into our cool down phase, 20:00 which is the part we all like the best. 20:02 We start to warm down. 20:06 Good, Daniel. Place, back to place. 20:08 Step, okay, let's go ahead and pick it up, 20:11 pick the knees up. Okay, 20:13 let's go opposite handy, you're getting-- 20:15 you go on the same one. 20:18 Okay, pick your left leg up. 20:20 Sometimes you get turned around there. 20:22 Okay, hold on, just go and pick your left leg up. 20:24 Okay, now this arm will be up. 20:26 Okay, now go and reverse it. 20:28 There you go. 20:30 If you ever had that problem at home 20:31 when you're doing your stepping 20:32 and you find yourself lifting your left leg and your left arm 20:36 at the same time, then all you have to do is slow down, 20:39 pick one leg up, bring the opposite arm up 20:41 and then you'll get back into your normal cadence again. 20:44 Okay, pick it up a little higher. 20:47 So it's actually good you did that because only to sure 20:49 people at home, have to correct that because -- 20:51 one of the things that often times bothers people 20:53 when they do aerobics that they feel like, 20:55 I'm not getting this, I'm-I'm off-kilter somehow. 20:58 So that's an easy way to adjust that. 21:02 Very good. We're going to do that -- 21:04 for about two more minutes, Daniel and then we're going 21:06 to slow it down and start to cool down phase. 21:09 You'll be amazed in how much progress you'll get 21:12 in the high intensity type workout, because even though 21:15 it only took just a few minutes, you certainly thought 21:17 your muscles got fatigued right. 21:19 Absolutely. Even though we didn't use any weights 21:21 and he is used to doing that -- and you'll find that -- 21:25 this happens to Wellness guests all the time 21:26 when they come out to our center. 21:28 I'll ask them, I said you want to try our workout 21:30 or you want just do the -- workout you've used too. 21:32 And they'll usually always inevitable say, 21:33 why I can try your workout they actually try 21:36 the 15 minute workout. 21:37 They're so excited to go, oh, this is great, 21:39 so much better, because -- I've saved so much time 21:42 for what I was spending on working out. 21:44 Now, I doubt, I actually feel like I get better workout. 21:50 I know in Rapid City, I trained a woman who is 20 21:52 with another trainer and she was working out half hour a day 21:56 with that trainer, now she works with me for just 21:58 15 minutes and now it's a lot less expensive, but she said, 22:01 I get a better workout which is worth they are really after. 22:06 Okay, Daniel, little bit faster, little bit higher 22:11 and coming down to that home stretch now. 22:14 You almost ready to slow it down. 22:16 Pick it up, knee way up, way up, way up, 22:20 there you go, way up. 22:28 You have to do that test where you have to carry 22:30 a lot of equipment for your fireman testing, don't know? 22:33 Yes. Okay. This can't be any worse than that? 22:35 Easier. Easier. Okay, well you may make it harder. 22:41 I'll climb on your back with something. I'll make it harder. 22:46 Okay, we're down to our last five seconds. 22:53 Okay, now slow it down, slow it down. 22:56 Nice easy stepping. 22:59 Now as you can see Daniel is getting a little sweat going. 23:02 So we definitely accomplished our goal. 23:05 So now what he is doing, he's cooling down the body 23:08 by slowing his cadence and this will help to increase 23:11 the blood flow back to his heart and we start to bring 23:14 the pulse rate back down again. 23:17 Keep smiling, Daniel. You're having fun. 23:20 And as we do that, his body will start cooling down 23:24 and his leg is going to be helping that process take place 23:27 and this will help you to reduce any risk factors 23:31 of stopping abruptly and having your heart go, ah help. 23:36 Something we don't want. 23:39 Okay, we're going to go for another minute. 23:43 Daniel is cooling down, cooling down, 23:48 nice deep breathe into the nose out through the mouth. 23:50 And for those who want to focus on your breathing, 23:53 one of the things I find to be so beneficial 23:55 is a more you blow out, you can't stay blowing all your 23:58 air out,then naturally you're going to want to recover that 24:01 by breathing in deeper. 24:02 When people just think about breathing deep, 24:04 it is near as effective, it is focusing on breathing in 24:07 and blowing out as much you can and then automatically 24:10 you breath in deeply again. 24:13 Okay, we down to our last 40 seconds. 24:15 How you feeling? Okay. Okay, feel worked out? 24:18 I do, yes. Okay, was it fun? It was. 24:21 Okay, good. Good. Nice smiling face. 24:26 Down to our 30 seconds 24:29 and we're calming down, we're just relaxing 24:31 at a little slower still. Oh, that's nice. That's nice. 24:36 I can do that speed. 24:39 Okay, and we're down to our last 10 seconds. 24:43 Nine, eight, seven, six, 24:48 five, four, three, two, one. 24:53 Okay, let's step up to the side 24:55 and stretch the adductor muscles. 24:59 So this leg, the left leg is bent, the right leg is straight, 25:03 stepping out to the side and you're stretching inside. 25:07 We're going to hold that for about ten count, 25:13 now we're going to shift the other way. 25:15 Left leg is straight, right knee is bent, 25:19 stretch the inside of the thigh. 25:25 How does that feel? Good. It was good, okay, good. 25:30 Okay, now we're going to stretch the calf. 25:32 What I want you to do is step back with your right foot, 25:35 okay, press the heel to the ground. 25:38 Your right leg is straight, your left leg is bend, 25:41 and then lean forward into your left leg to maximize 25:44 the stretch on your calf on your right leg. 25:50 Okay, let's turn the other way, 25:53 right knee is bent, left leg is straight, 25:55 press your heel to the ground. 25:57 Keep your left leg straight, Daniel. 25:59 There you go, now lean forward into your right leg 26:02 a little more to accentuate the stretch. 26:06 Very good. Okay, let's do couple trunk rotations 26:10 and I'm gonna call it good. 26:12 Just turn, and turn, and turn, 26:19 and turn, and turn, and turn, and turn. 26:24 Couple more, turn, and turn, good. 26:31 Okay, thanks a lot, Daniel. 26:34 I've seen so many people that have got into workout 26:37 routines and mostly they're doing it for 26:39 their own self worry. 26:41 First thing you want to do is change all that. 26:43 And not just train for your own personal edification 26:46 you want to train for the glory of God because our bodies 26:48 are temples of Holy Spirit, we're supposed to take care 26:51 of those and so if our focus in our training isn't about us, 26:56 but about how we represent God. 26:58 It will change our motivation and attitude. 27:01 I try and tell our Wellness guests all the time, 27:03 let go and let God, when you are focusing in on, 27:06 how much you weigh or how much you-- how-how your blood 27:10 pressure is doing or blood sugar. 27:11 The stress can make you slow down your progress. 27:14 But if you just relax, let go and do it all for the glory of 27:18 God, amazing things happen. 27:20 So that's why we encourage you on our Body and Spirit 27:22 all the time is to do all things properly for the glory of God, 27:27 representing Him and becoming a living sacrifice 27:30 only acceptable to Him, which is our reasonable service 27:33 according to Romans 12:1. 27:35 The scripts always claim here on Body and Spirit. 27:38 Body and Spirit Aerobics is Philippians 4:13, 27:41 which states, I can do all things for through Christ 27:44 which strengthens me. 27:45 God bless you. 27:46 Thanks for joining us. And we'll look forward 27:48 to see you next time on Body and Spirit Aerobics. |
Revised 2014-12-17