Participants: Dick Nunez (Host), Daniel Hopkins, Corrie Sample
Series Code: BASA
Program Code: BASA000070
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00:13 A lot of people like enjoying the great outdoors,
00:16 I would like exercise to help them 00:17 even enjoy it more. 00:18 We're going to talk about that 00:20 next on Body & 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 & Spirit Aerobics. 00:56 I'm not much of an outdoorsy person 00:57 as far as going out doing lot of activities. 00:59 At my age now, I kind of like indoor stuff much more, 01:02 but I certainly work for a lot of people 01:04 that do enjoy that. 01:05 So that's going to be our topic today 01:07 and we are going to try and do an exercise program 01:08 that will be conducive to helping you 01:10 enjoy the outdoors even more. 01:12 So ready to get going here. 01:13 Helping me out today will be Daniel and Corrie. 01:16 Daniel is from the Black Hills, where 01:19 he is a fireman and all sorts of other stuff, medic. 01:22 Corrie is a senior at Union College 01:26 and International Rescue and Relief Program. 01:29 That's right. And so what are you going 01:30 to do with that, once you are done with it? 01:31 Planning on adding nursing to it and then 01:33 I wanted to go overseas 01:35 and do international medical work. 01:36 Oh, good for you. All right. 01:38 Well let's start by warming up and we're going 01:40 to reach up to our right, we're going to come down 01:43 and we're going to go up to the left. 01:45 Go up onto the toe and stretch and reach, 01:50 and reach, and reach, and reach, and reach. 01:56 Way up, and reach, and reach, and reach, 02:03 and reach, and right and left and right and left. 02:11 Reach way up and up, and up, and up, and up, 02:19 and left, and right, and left, and right, 02:25 and left, and right, and left, and right. 02:30 Two more times, left, and right, and left, and right. 02:35 Okay, good, well, the reason why I've got 02:39 Daniel and Corrie is both of them 02:41 like outdoors type stuff. 02:42 What do you like to do, Daniel? 02:44 I like rock climbing, mountain biking, hiking. 02:47 Okay! What about you? 02:49 Uh, basically the same, back packing 02:52 included and caving and mountain climbing. 02:54 You like those things too? Definitely. 02:56 Okay! Let's start with some pushups then. 02:59 Need to have a good strong upper body for all this 03:02 and so, Corrie, I'm going to let you go 03:04 and do them off the knees, so these -- 03:06 So the ladies can see how... 03:08 another way they can do them. 03:10 Okay, down and up and down and up. 03:14 Okay, keep going at that pace. 03:16 However, I do not call these women pushups 03:18 because a lot of men have trouble 03:21 even doing pushups like that. 03:23 I just call these modified pushups or assisted pushups. 03:26 And then, of course, you can do them against 03:28 the wall as well if you need to. 03:29 But Corrie is well capable of doing them the other way, 03:33 but I'm giving her a little bit of a break today, 03:35 partly because I know Daniel is pretty good at them. 03:37 And so in order to help her have a sporting chance 03:40 of staying with young Hopkins, 03:43 she'll get to do them off her knees. 03:48 Doing okay, Daniel? 03:50 Yep. Okay, try and get your back up 03:52 just a hair more, Daniel. 03:55 That's better, much better. 03:57 Okay, let's go 10 more. 03:59 One, two, three, four, five, 04:06 six, seven, eight, nine, ten. 04:13 All right up on the feet. Very good. 04:17 That was fun, wasn't it? 04:19 Okay, now we're going to stretch out. 04:20 We're going to put the hands behind the head. 04:22 We're gonna lean back, let the elbows fall back, 04:28 stretch the chest, squeeze your shoulder blades 04:32 together and now pull it apart. 04:38 Now you're trying to pull your shoulder blades apart, 04:40 stretching the muscles of the upper back. 04:42 All right. Let's go again. 04:46 Hands behind the head, lean back, 04:49 let the elbows drop back, stretch your chest, 04:55 and reach across, give yourself another hug. 05:04 All right, good. Let's put our left foot out, 05:07 reach out your right hand, grab your right wrist 05:11 with your left hand, pull back, 05:13 and out, and pull and out. 05:17 Corrie, keep track of the number 05:20 just in case I lose count. 05:23 You're focusing on drawing it back, 05:26 give yourself resistance, 05:30 you're working the muscles of your upperback. 05:34 How many done? Eleven. 05:36 Okay. Twelve. 05:41 Work hard with it, give yourself some resistance. 05:43 Make yourself work. 05:48 Where we are at now? 05:50 Nineteen. Okay, one more. 05:52 Okay, let's switch around, out with the right foot, 05:57 bring the left hand down, grab the left wrist 05:59 with the right hand and pull, and reach, 06:02 and pull, and reach, and pull, reach out, pull, 06:07 reach, pull, out, way out, 06:13 and pull, and pull, 06:24 focus on your upper back muscles as you do it. 06:27 Give yourself resistance. What number we on? 06:30 Sixteen. Okay. 06:31 17, 18, 19, 20. 06:37 All right, we're going to stretch those muscles now. 06:40 Put the right arm up over head, 06:41 right arm over head, let it drop. 06:43 Get it with the other hand at the elbow, 06:46 pull it toward your center line. 06:53 Make sure you keep breathing 06:56 in through the nose, out through the mouth. 06:59 All right. Switch sides. 07:00 Left arm down, drop it, bend at the elbow. 07:03 Get a hold of it with the right hand. 07:05 Pull it towards your head. 07:08 Keep your stretch steady. 07:09 Don't bounce it at all. 07:17 Okay, good. 07:19 Now we're going to do a favorite here 07:20 on Body & Spirit, we're going to do arm circles. 07:24 The arms out, doing outdoor activities 07:30 takes strength, so we're going to put 07:33 some strength motions into this, 07:35 for both upper and lower body. 07:40 Sounds like fun, doesn't it? 07:41 Yes, it does. Okay. Okay. 07:45 Let's make bigger circles now 07:49 and smaller circles. 07:52 Now big, back to small, 07:59 and big, back to small. 08:07 Okay, let's reverse it, go back the other way, 08:12 bigger circles, 08:15 now small and bigger. 08:23 Now smaller. Okay, the other way. 08:27 Back to the front. Small circles. 08:31 Now back. 08:35 Now front. Now back. 08:46 And we're gonna hold here in just a moment. 08:52 Got to get them burning good first. Now hold. 08:56 Get the arms out nice and flat and straight. 08:59 We're going to hold it for 30 seconds. 09:04 I see people try all sorts of things. 09:05 They try and fly around like airplanes, 09:07 to start themselves, okay, we're done 15. 09:13 Hold it nice and tight. Keep the palms down. 09:16 For those at home, if you need to drop your arms 09:19 for a moment, go ahead and do so, not you, Daniel. 09:23 Keep it out there, nice and flat, 09:26 nice and strong, 09:34 okay, that's good. 09:36 If you're wondering if I lost track of the time 09:39 for a second, yeah I did. 09:42 Okay, let's put one arm out, bring it across. 09:45 I was having so much fun, I wanted to keep going. 09:54 All right, now the other side. 09:55 Put the arm out, bring it across the body, 09:57 reach in behind the elbow and pull. 10:07 And hold, now relax. All right. 10:11 Let's start stepping in place, 10:12 just to warm the legs up. 10:16 The arms swinging in unison there. Good. 10:19 Little more arm swing. 10:27 Very good, you both will be very good at marching. 10:33 Of all your activities, Corrie, 10:35 which one takes the most upper body strength? 10:37 Um, I'd say working out in gym, but... 10:45 No, your outdoor activities. 10:46 Outdoor activities, probably the caving. 10:48 The caving, takes more than rock climbing? 10:51 Rock climbing, you use a lot of legs. 10:53 Okay. Well, we'll do some of that too. 10:56 When you're not hanging on for dear life. 10:58 That's what I would picture. 10:59 That's more fingers though, 11:01 not upper body, not arms as much. 11:05 I remember a guy that was put into sports illustrated. 11:08 I think his name was Ron Kauk, 11:10 and he was free climber, and he'd go up 11:13 to places and then get up to the top there 11:16 and then he would bend back. 11:17 Then he'd have to reach back there 11:19 and get a hold of that and then pull himself over it. 11:21 I mean, I was fascinated by the article, 11:23 but my word, would you ever try something-- 11:27 I mean free climbing, no ropes, no anything. 11:29 Just going up the pace of things. Okay. 11:32 We're going to do a movement called squat thrush now. 11:35 And, so Daniel, I'm going to have you demonstrate. 11:38 Go ahead and do once. Squat down. 11:40 Once we got this squat thrush that I, okay. 11:45 And then you got to kickback, 11:46 come back, stand up, okay, down. 11:52 Okay, you got it, Corrie? 11:53 Mm-hmm. Join him. Okay. 11:57 Down, back, up, and all the way up. Down. 12:04 These movements had many names over the years. 12:07 It's very popular in PE classes, 12:09 but it's a good overall movement that 12:12 makes you use multiple muscles. 12:14 And if you do it long enough, 12:16 it will definitely get you tired. 12:24 How are we doing? Doing okay? 12:31 Doing good. Doing all right, Daniel? 12:32 Yeah. Having fun yet, Corrie? 12:36 Lots! Okay. 12:41 For those at home, this one might be difficult. 12:43 So you could either just do squatting, 12:46 while we're doing this, 'cause it is doing 12:50 a squat type motion, but then, 12:51 it's kicking back and it would require a little bit 12:53 of upper body strength as you do it. 12:55 Let's go five more. 13:02 You're starting to breathe a little harder now, 13:10 and one more. 13:13 And hold your position out there. 13:14 Okay, let's bring the right leg up. 13:16 Okay and back, now the left. Okay. 13:25 And up, and back, and up. Very good. 13:28 Up, up, up. Five more each side. 13:36 That's one, two, 13:40 three, four, 13:48 and five. 13:50 All right. Come up on your feet, and step it out. 13:53 That'll help that caving a little bit. 14:02 Maybe at my size, I'm just a little too nervous 14:04 about getting into a spot where I can't get out of. 14:10 You don't have to worry about that quite as much. 14:12 Slithering through little spots. 14:13 I think I would get too claustrophobic for that. 14:18 It sounds hard, so if you could choose 14:22 any of them, which one would you chose to go do? 14:24 Caving. Caving? Well, what would you choose? 14:28 Probably, mountain climbing. 14:31 Mountain climbing. 14:36 Okay. Step it up a little bit higher. 14:45 Okay, now we want to go and do squats. 14:47 That's a good overall exercise. 14:49 Okay, go and stop stepping. Get into squats. 14:52 That's going to be beneficial 14:54 for all the activities. 14:55 Okay, down, especially as Corrie said, 14:58 lower body strength is very valuable in during 15:01 the rock climbing, and I've had a lot of people tell me, 15:04 who I train on a regular basis, who... 15:07 living in the Black Hills, we have lots of rocks 15:09 to climb and lots of caves to go through, 15:12 and they tell me that they do so much better 15:14 at these various things by doing that. 15:17 I take their word for it. 15:22 Although, I did learn a very valuable 15:23 spiritual lesson one time. 15:25 We were out there, it was called 15:26 the eye of the needle in the Black Hills, 15:28 and there were some people getting ready 15:30 to climb a rock there, and although I would 15:33 never do that, I was curious to watch the proceedings. 15:37 There were about eight climbers there. 15:38 And there seemed to be something special 15:40 about the first one, they seemed to be the best one, 15:43 and so they climbed up and they set the pitons, 15:47 is that what they are called? Yes, no? 15:50 Okay. You are not saying. 15:52 Pitons. And then, they were setting the ropes, 15:54 and they got all the way to the top. 15:55 See I know something about climbing, you didn't know. 15:57 It's not fair, I just started. 15:59 And so, he got all the way to the top, 16:02 instead of jumping up and down in celebration. 16:05 He turned around, laid on his abdomen, 16:07 and he guided each person up safely. 16:10 And he said, watch out for this spot, 16:12 watch out for that spot, secure yourself here, 16:14 and he made sure every person 16:16 got to the top safely. 16:18 And then, once they all got to the top, 16:20 let's go ahead and step it out. 16:22 Once he got to the top or they all got to the top, 16:27 then they all got to enjoy the view together. 16:29 And then after a bit, they got to after enjoying that, 16:32 then they all started to come back down 16:34 and I noticed then that the best one made sure 16:37 every person got back down safely before 16:40 he started his descent, taking all the equipment 16:43 down as he went, I thought, wow, 16:44 what a great spiritual lesson. 16:46 Instead of achieving a goal, and then 16:48 turning around and criticizing people, 16:50 if we would encourage them. 16:52 And encourage them to watch out for the pitfalls 16:55 that might come our way, as we go through life. 16:57 Wow! our churches would be full. 16:59 Because we would have all that encouraging going on, 17:02 rather than criticism and condemnation. 17:04 Because too often people overcome something 17:07 and then they start pointing their gun at the people, 17:10 not literally, but figuratively who aren't 17:13 haven't come to the same conclusion. 17:15 And instead, if we encourage one another, 17:17 it makes all the difference in the world. 17:22 Okay, now we're going on to some side hops. 17:24 Okay. Let's go to left first, pop to the left. 17:30 Okay. Basically they're like ski jumps 17:33 here back and forth, there we go. 17:40 Very good, Daniel. 17:42 That's some good hop to that. 17:46 Of course, somebody named Hopkins, 17:47 that's just natural, eh. 17:49 This can be pretty fatiguing on the calves. 17:54 I will keep that in mind as you're going through this. 17:59 This is also an excellent exercise. 18:01 Do you both ski or snowboard? 18:06 Both. Both? Both. Both. 18:09 So this is the summary of an action you find 18:14 yourself doing while you're doing that, right? 18:16 Yes. Again, that's something I wouldn't do, so... 18:28 Okay, step it out. 18:32 You starting to glow yet, Corrie? 18:34 Getting there. Getting there? 18:40 Well, you're doing great. 18:45 Do either one of you mountain bike as well? 18:47 No. You don't do that one? 18:52 That also seems to be an excellent exercise 18:54 if people like to get out in the fresh air. 18:56 And one of the best overall exercises that you can do, 18:59 which is done outdoors, is cross-country skiing. 19:02 Have either one of you ever done that? 19:04 I didn't like it. Okay. 19:06 Have you done that before? 19:08 I've never done cross country. 19:09 It's a great way of exercise because 19:10 you use your entire body. 19:11 You get out there and you get to breathe 19:13 the fresh air, see beautiful scenery. 19:15 Of all of them, that might be the one I would try. 19:19 But that's a big might in front of that. 19:21 Okay, let's go into lunges. 19:23 Hands on the hips, backup a little bit. 19:25 Go out with your right leg first, okay, and back. 19:29 Now left, as you do the lunges, 19:33 make sure your knee stays over your foot. 19:36 Don't jerk beyond it. Keep your chest up. 19:38 And keep breathing, which I'm sure you're 19:44 going to keep doing now regardless. 19:47 This is an excellent exercise for the quadriceps 19:50 and the gluteus maximus muscles. 19:53 Gluteus maximus are your rear end, 19:56 which is very important for 20:00 any of the outdoor activities 20:01 you do because you need to have good 20:02 strong legs and hips to do some 20:06 of the activities you are talking about. 20:07 And I'm sure that as you go hiking 20:10 or mountain climbing that becomes very beneficial. 20:13 What's the highest peak you climbed, Corrie? 20:18 14,000. 14,000. 20:21 How about you, Daniel? Do you know? 20:23 I'm not sure, I know you've done Harney Peak 20:25 many times in the Black Hills. Right? 20:28 Probably close to 14,000. 14,000? Okay. 20:31 I've been on top of Harney Peak before. 20:35 What's that about 8,000 feet? 20:37 Over 7,000. Okay. Well, give me some credit. 20:49 Okay, let's go five more each side. 20:51 There's one, and two, 20:57 three, four, one more time, 21:04 five okay, step in place. 21:08 I've got good news, now we're going 21:12 to start down the cool down phase. 21:13 Okay. Is that good news? That's very good news. 21:17 That's very good news. 21:21 Both, Daniel and Corrie are very physically fit. 21:24 They both lift weights and do lots of things 21:27 that will stimulate their cardiovascular system, 21:29 and I think both of them will tell you, 21:32 we're having a pretty good workout. 21:33 I guess. Definitely. 21:37 Okay, so it will be important after working 21:39 as hard as we're doing to stretch out, 21:41 so that's what we'll be doing here. 21:43 Another minute or so. 21:49 Okay, let's slow the steps down. 21:51 Nice and casual. Good, good. 21:57 What we're doing now with the cool down phase, 22:00 is we're allowing the legs to help keep circulating 22:03 blood up to the heart, to the venous blood flow. 22:05 That's essential during the cool down phase. 22:07 Whenever you do aerobics, we like to do 22:09 a warm up phase, then a training phase, 22:12 and then go down into the cool down phase. 22:15 And then, during the very beginning, we started 22:17 with the same motion of walking before 22:19 we got into the squat thrust and some of the other things 22:22 that were a little bit harder. 22:23 And so now we finished up the way we started. 22:25 And letting their pulse rates come back down some. 22:28 When they're in the midst of doing the squat thrust, 22:32 and the squatting, and the lunging, 22:33 they're both breathing pretty hard. 22:35 Yeah. But that was the idea. 22:37 Now the respiration is coming back down to normal. 22:39 Their heart rates are probably reduced. 22:41 I would say about 30 to 40 beats a minute already, 22:43 because they're very fit and so they should 22:45 start coming back very quickly. 22:52 And, we're gonna do it for 30 more seconds, 22:54 and then we'll start stretching. 22:55 Have you had any close calls in all 23:00 your outdoor adventurous activity? 23:02 Several. What about you? Not really. Okay. 23:08 Why am I not surprised 23:09 that you've had a few close calls. 23:14 I haven't gone with him, so. 23:16 Okay, you haven't gone with him. 23:17 Doesn't sound like you're going to either. 23:21 Okay, let's stretch out now. 23:22 I want you to go use me as a brace. 23:24 Just go and put your hand on my shoulder, 23:26 and get a hold of your ankle, 23:27 and stretch your quadriceps. 23:32 You should feel like stretching through 23:34 your quadriceps area, if you don't, 23:36 you can always lean forward a little more, 23:37 and that will accentuate the strain on it. 23:41 But you don't want to over stretch it. 23:44 You want to stretch to a comfortable 23:45 position and just hold that. 23:50 Feels good. Feels good? All right. 23:52 If you can't get a hold of your pant leg 23:56 or hold of your ankle, just go ahead and grab 23:58 your pant leg and that'll be fine until you get 24:00 a little more fit, all right. 24:01 Let's go ahead and switch sides. 24:06 Remember, physical fitness is made up of strength, 24:09 cardiovascular conditioning and flexibility. 24:11 So we've done the strength, we've done the cardio, 24:14 now we're going to do the flexibility. 24:16 And it's always best to stretch 24:18 your muscle, when, Corrie? 24:20 When it's warm. When it's warm, absolutely. 24:22 You got it, okay, go ahead and rest. 24:27 Now muscles work antagonistically, 24:30 so in the case of the quadriceps, 24:32 the antagonistic muscle is the hamstrings. 24:35 Often times, when you see runners or football players 24:38 are running down the field, and all of a sudden 24:40 they grab their hamstrings, because, 24:42 their quadriceps are too strong for their hamstrings, 24:45 or the flexibility isn't good. 24:46 So we're going to work on the flexibility 24:48 of the hamstring now, we're going to put 24:49 the left leg out, we're going to go up on the heel, 24:51 we're going to lean forward into it, 24:53 stretching the back of the leg, keeping the chest up. 25:02 Are you feeling it back there? 25:03 Mm-hmm. Okay. 25:05 All right, let's switch sides. 25:09 Put the right leg out. Up on the heel. 25:12 Lean into it. Keep the chest up. 25:16 Stretching the back, if you don't feel it, 25:20 then just bend down a little more and lean 25:23 into it a little further, you should 25:25 start feeling the back of your leg. Okay. 25:29 Now what we're going to do is we're going 25:32 to stretch the calf, so let's reach back 25:34 with our right foot, press the heel to the floor. 25:37 Then lean forward to accentuate your stretch. 25:44 The back leg is straight. 25:46 The heel is pressed to the floor. 25:47 The front leg is bent. Very good. 25:53 Switch to the other side. 26:01 Okay, the leg is straight. 26:03 Lean forward a little more, get a little more 26:06 emphasis on the calf, all right. 26:09 Let's finish up with some trunk turns. 26:12 I'm not going to bounce this around long, 26:17 We're just turning. 26:20 Daniel, he's got a very good capacity for turning. 26:23 We accuse him sometimes of being part owl, 26:27 who can turn all the way round 26:29 and look the other direction. 26:35 I guess that's a good thing to be able to do, Daniel. 26:38 Very beneficial, it's not funny. 26:41 Yeah, I imagine. One more time. 26:45 Of course with your 27-inch waist, 26:48 this isn't a lot to get in the way. 26:50 Okay. Good. Thanks a lot. We're done. 26:56 Getting outside in God's creation is a great way 26:58 to become physically fit. 27:00 Getting out there in the fresh air and sunshine, 27:02 which is something that people lose a lot of. 27:05 In fact, we find so often when people come 27:07 to our wellness center, that they're vitamin D deficient, 27:10 and part of that is because they just don't get 27:12 outside enough, or they're not having a healthy diet. 27:14 So get outside, enjoy the fresh air, 27:17 go take a walk, work on your garden, 27:19 whatever you want to do. 27:20 Get out there, enjoy the sunshine and the fresh air. 27:22 That'll help your overall health 27:24 and will help your overall move. 27:25 Remember do all things for the glory of God. 27:28 You wanna honor Him with our body, because He gave us 27:30 this tremendous blessing and this great gift. 27:32 And we will always claim on the Body & Spirit, 27:35 Body & Spirit Aerobics show, a promise 27:37 of Philippines 4:13, which states, 27:40 "I can do all things through Christ, 27:42 which strengthens me," I am glad you joined us. 27:45 We hope to see you next time on Body & Spirit Aerobics. |
Revised 2014-12-17