Participants: Dick Nunez (Host), Kalie O'Brien, Zak Oberholster
Series Code: BASA
Program Code: BASA000073
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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 As a country, we love recreational activities. 00:16 But sometimes injuries prevent us 00:18 from doing what we really want to do. 00:20 We're gonna talk about that more 00:21 next on Body and Spirit Aerobics. 00:49 Hi, I am Dick Nunez, Wellness Director 00:51 of the Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit Aerobics. 00:56 Feel like me, there's usually something 00:57 you enjoy doing for recreational fun, 00:59 but sometimes injuries hold us back. 01:02 So we're gonna talk about that today 01:03 as we get into our program. 01:05 Helping me out today--today will be Zack and Kaylie, 01:08 who are both students 01:09 at Union College in Lincoln, Nebraska. 01:12 And Zack is a junior and Kaylie is a freshman, 01:14 just beginning your educational career, how wonderful. 01:17 And they're both in the IRR program, 01:19 which stands for what, Kaylie? 01:21 International Rescue and Relief. Hey, she got it right too. 01:24 All right, so we're glad you're here 01:26 and we're gonna look forward to having a fun workout. 01:28 So we're gonna start by warming up. 01:30 We just swing the arms, up and around, up and around. 01:35 We just gonna loosen up, get ourselves warmed up, 01:38 and get ready for a good workout. 01:42 Try to keep the arms fairly straight 01:43 as you just let them swing, up and around, up and around, 01:48 up and around, up and around. 01:50 Okay, let's go the other way. 01:55 And up, and up, and up 01:58 just like you're doing a butterflying swim. 02:05 Okay and relax. 02:08 You have any recreational 02:09 sporting type activities you like? 02:11 Well, I like soccer, and climbing, and swimming. 02:14 Okay. How about you, anything? 02:16 Swimming, and climbing, and basketball. 02:18 I'm a bowler. I love bowling. Okay. 02:23 I'm not quite that outdoorsy. 02:25 So we're gonna talk about some of the things 02:27 that cause people not to be able to do it, 02:28 but we're gonna start with some upper body exercise 02:31 and so what we're gonna do is, 02:32 we're gonna squeeze our hands together like this. 02:34 And we're just gonna push out away from us and draw back in. 02:38 Push out and pull back in. 02:40 So when you're doing it, you want to keep 02:42 pressure on your hands, very good, 02:44 and as you go out, 02:45 you'll be giving yourself range of motion 02:47 and work the chest area as you do it, 02:51 and push out, and out, and out. 02:58 Three more times and out. Okay. 03:03 Now switch and go up at an angle and push up, 03:08 up to about a 45-degree angle. 03:10 This still works the chest, 03:12 just hits in from a little different position. 03:17 And we're gonna do five more, 03:20 and push, and push, and push. 03:26 Now we get out to the end, just hold it there. 03:28 Squeeze your hands together as hard as you can. 03:31 I shouldn't able to come pulling apart. 03:33 Zack, you turn away from me. 03:36 Hang on, Kaylie, I wanna try and pull them apart. 03:40 Good, all right. You want to relax? 03:44 Okay, put the hands behind the head. 03:47 Let your elbows drop back and stretch your chest, 03:52 nice deep breaths, relax okay. 03:57 Now reach around yourself and give yourself a big hug. 04:01 Try and get around both sides. 04:02 I can't quite get to my back yet. 04:04 Still working on. I think my arms are too short. 04:08 Okay, now let's do--put the hands behind the head again. 04:13 Drop the elbows back. Lean back a little bit. 04:15 Feel the stretch. 04:18 Stretching should be done when you're warmed up. 04:21 Stretching is not warming up. 04:23 It is stretching, working on flexibility. 04:26 Now hug yourself again. 04:33 Okay and relax. 04:35 All right, Kaylie, could you get our 04:38 towels for us, please? 04:42 This is gonna be our exercise equipment for today. 04:45 And what we're going to do is we're gonna bring it up 04:47 over head and now we're gonna pull over 04:50 to one side and come the other way. 04:54 This is a very good one for golfers 04:58 to stretch the shoulders. 05:03 Try and keep the arms straight. 05:06 As you go over to the side, you wanna feel it stretch 05:10 along the side and using those muscles 05:12 to pull it back and stretch, 05:19 and stretch each way stretch, 05:23 and stretch, and stretch, and stretch. 05:28 Keep the towel tight. 05:29 You're pulling it apart as you do it. 05:33 And stretch, and stretch. 05:42 Okay, now go way back and stretch back. 05:45 Now pull it over. Now way back. 05:50 Keep pulling it apart and come over. 05:53 The towel should stay tight the whole time and down, 05:58 and up and down, 06:02 reach up and down, 06:06 go way back, stretch back and down, 06:11 and up and down. 06:15 Do five more. There is one. 06:19 Way back and down, and way back and down, 06:26 and up and down, one more time. 06:29 Up and down, all right. 06:33 Don't forget to smile. You're having fun, okay. 06:39 What we're gonna do is stretch. 06:41 So let's put the arm up over head 06:43 and let it drop and then grab it. 06:46 Grab your right arm at the elbow 06:48 with your other hand and pull it towards your head 06:51 steady slow stretch. 06:54 Okay, good. 06:59 Other side, arm up, let it drop, 07:03 grab with your right hand, 07:05 pull towards your head, 07:09 steady and firm. 07:13 All right, good. All right. 07:17 Next what we're gonna do is we're gonna do something 07:18 for the rotator cuffs and that's something 07:20 that people start to experience pain in the shoulder area 07:23 and so we're gonna do something to help prevent that. 07:26 And so what we're gonna do is we're gonna get our 07:27 elbows into our side 07:29 and we're gonna push out like this, 07:31 keeping our elbows in and draw back in. 07:34 So what we're doing is external and internal rotation. 07:39 Keeps those elbows in tight. 07:41 If this movement hurts, 07:44 then you've got a pretty good idea 07:46 that you might have some rotator cuff problems. 07:51 Rotator cuff is an inflammation 07:53 of a common tendon area up in the shoulder. 07:56 It's made up of the supraspinatus, 07:59 infraspinatus, teres minor, and subscapularis, 08:02 which they call that the SITS. 08:04 So that's how you remember 08:05 the four muscles of the rotator cuff. 08:07 And there're all in that scapular area 08:10 and what it basically is, is a tendonitis type situation 08:14 that gets very inflamed and if it gets too inflamed 08:19 and there starts to become an area where the synovial fluid 08:22 of the joint is able to see through, 08:24 then you have to have surgery. 08:26 Otherwise, if it isn't that badly stressed, 08:28 it will often heal itself as long you take care of it 08:32 and do some additional things such as icing and heating 08:36 or alternate hot and cold and do some exercises 08:39 and this is an excellent one to do 08:40 for that to help prevent that. 08:43 One of the things that a lot of people 08:45 tend to neglect especially like golfers 08:48 is they only train one side of their body. 08:50 We'll talk more about that in just a few minutes, okay. 08:53 Now let's bring the arms up and we're gonna do it 08:56 this way now, gonna come up and down, 08:59 up and down, and up and down. 09:02 Keep it at a 90-degree bend of the elbow and down, 09:07 up and down, up and down, up and down, 09:12 rotate up and down, and up and down, 09:17 and up and down, and up and down. 09:21 Gonna do 10 more. 09:24 There's one, two, three, four. 09:31 You wanna use some light weights you can do that. 09:34 Or if you have like the Dyna-Bands, 09:36 those are beneficial for doing this type of workout. 09:42 Okay, good. 09:44 Now we're gonna stretch the shoulder 09:46 by reaching out, bring it across, 09:50 put your hand in behind, and pull your arm towards your-- 09:53 towards your body, hold steady. 10:01 Okay. Let's go the other way. Bring it across and pull. 10:13 Okay, good. 10:15 Now another ar ethat gets affected 10:16 especially by tennis players and even golfers again, 10:20 is a condition called tennis elbow. 10:23 Heard that before? Yes. 10:24 Have you had it before? No. 10:25 How about you? You've ever had it before? 10:27 Okay, I had many times and part of that 10:30 comes from mishitting the ball. 10:32 Like if you're playing tennis and you don't hit the ball clean 10:35 you get that vibration and that starts to get it. 10:38 Carpenters would get a lot from hammering. 10:40 Of course, now they use nail guns so not so much anymore. 10:42 Also golfers, if golfers aren't hitting the ball clean, 10:45 they can get some vibration. 10:47 And so what you look at is when you squeeze your hand, 10:50 you get some action going here in the forearm and that's 10:55 working the, the common extensor tendon area there. 10:58 So we're gonna do is we're gonna put our hands out 11:00 and we're gonna squeeze like that, 11:03 opening and closing, and so that's working 11:05 the area of tennis elbow, extend the hands way out, 11:12 squeeze, and squeeze, squeeze hard, 11:19 really extend the fingers every time, 11:21 fingers way out and squeeze back in. 11:28 Okay. Now you're gonna turn your palms up. 11:31 You're gonna do the same thing. 11:36 Now we'll work in the flexor area. 11:38 And as you come forward, go ahead and flex your wrist 11:40 a little bit, so you bring it up. 11:43 And you should start that, start to feel it tighten 11:46 a little bit in your forearms, you're feeling that? 11:49 Okay, now to tie it all together, 11:52 what we're gonna do is, we're gonna turn up like this, 11:55 turn over and bring it back. 12:01 That should feel good in the forearms. 12:03 Feeling it, Kalie? You feeling it, Zack? 12:06 Little bit. Oh, okay. 12:09 I've to remember that when Zack does his aerobics. 12:16 Okay and good. 12:18 All right, let's start stepping in place 12:20 and we'll start doing our aerobic exercise. 12:23 Okay, we're gonna swing the arms while we do it. 12:26 Go ahead and swing them back a little bit. 12:28 Get them moving. 12:35 Okay, Kalie, you are on the same-- 12:36 same hands and foot. 12:37 Now, this happens often times. 12:39 So what you wanna do is bring one foot up 12:42 and bring the opposite arm up 12:43 and then go ahead and start your stepping, 12:44 that will get you in rhythm. 12:48 I'm glad you did that, because it helps people 12:50 at home to learn to do that and correct it 12:53 because that's sometimes you get in the habit 12:55 of doing the same arms and leg. 12:56 But of course when you are walking, 12:57 you're not walking like this, you know. 12:58 You're doing opposite arm, leg. 13:01 So that's what we wanna do here as well. 13:02 So if you catch yourself ever getting out of step 13:05 with your arms, that's all you need to do is 13:07 stop, pick a leg up, 13:09 bring the opposite arm up, 13:10 and then you can start into your stepping again. 13:15 Zack is a pro at this now, so he didn't have 13:17 any problem with that anymore. 13:19 Now I was talking about golfers 13:20 a little bit ago. 13:22 Golfers spend all their time 13:23 hitting the ball in one direction 13:25 and so since they're hitting the ball one direction 13:26 all the time, what ends up happening 13:28 is they start developing one side 13:30 of their erector muscles much greater than 13:33 the other side and so they start to wonder 13:35 why they have back problems. 13:36 So anytime you take your muscles 13:39 and make them imbalanced, 13:40 injuries are just waiting to occur. 13:44 So I always tell golfers, I say look, 13:46 you want to avoid back problems, 13:49 for every swing you take right handed, 13:50 take a swing left handed and develop the other side 13:53 of your erector muscles as well. 13:55 When we do that, you have much better stability 13:58 along with working on the gluteus maximus muscles 14:00 and the legs. 14:02 A lot of people don't realize 14:03 that the majority of the power and strength 14:06 that comes from hitting a golf ball, 14:08 or hitting a base ball, comes from your hips 14:10 and your legs as you drive into the ball. 14:13 I remember Jack Nicklaus when I was a young boy 14:15 watching golf, I remember how powerful he was 14:18 through the legs and hips. 14:20 Okay, let's pick it up a little faster. 14:24 Step picking the knee up, pump the arms more, 14:27 pick the knee up high, pick it up, pick it up. 14:31 We've been warming up into our aerobics. 14:33 Now we're gonna start speeding it up a little bit. 14:37 You always want to begin with a warm up phase. 14:40 You don't want to put too much stress 14:41 on your heart too quickly. 14:45 I also find that with bowlers 14:47 and racquetball players and so forth, 14:49 they get really dominant on just one side 14:51 because that's what they're constantly doing. 14:53 Bowlers get a lot of back problems too 14:55 because they get out of shape 14:57 and the bowling ball becomes too heavy for them. 14:59 And so that's, again, 15:01 they need to keep themselves fit. 15:02 I know one fellow who wants to bowl 15:04 on the Pro-Bowler's tour and he's got 15:06 a very large belly and I keep telling look, 15:08 if you get rid of some of that belly, 15:09 it'll be easier for you to bend over 15:11 and roll the ball. 15:12 You don't need to have a big belly in front of you 15:13 'cause that-- the bowling balls 15:15 in your hand shouldn't be right in front of your abdomen. 15:19 Okay, now we're gonna go into squats. 15:22 Okay, cross the arms. 15:23 Okay, you're gonna squat down, 15:24 push the hips back as you squat. 15:26 Good, keep the chest up. There you go. 15:29 Very good, Kalie. Go a little deeper now. 15:32 Now much better. 15:34 Squatting is a great exercise 15:37 for virtually all activities that I could think of 15:41 for golfing, bowling, tennis, 15:44 racquetball, basketball 15:47 What else is there? 15:48 What else might we want to do? 15:54 So it's a great overall exercise. 15:57 I don't want you to say too much now, Kalie. 15:59 You're gonna take too much of my air time. 16:04 How about you, Zak? Can you think of anything else? 16:06 Soccer, soccer, oh, that's right, 16:08 that's right, soccer, yeah. 16:09 This is excellent for soccer 16:11 'cause soccer players need tremendous leg strength 16:13 and we look at-- top soccer players 16:17 have really well-developed legs. 16:18 Roller skaters, or skiers, or snowboarders, 16:21 or any of those type of things, 16:22 squatting will help you to enjoy your activity 16:25 so much more 'cause you'll be a lot stronger. 16:27 And all your golf buddies are gonna be wondering, 16:30 wow, what happened to you? 16:31 You're hitting the ball out of sight. 16:36 How's it feeling? Starting to feel it? 16:40 Okay. Okay, doing all right. 16:42 Okay, now we're gonna do is put the hands 16:44 on the hips, we're gonna step to the side 16:47 and step, and step, bend your knees 16:51 just a little bit as you do it 16:54 and step side to side, 16:59 and left and right, and left, right. 17:03 Now let's make our steps larger way out. 17:06 This is forcing us to use our abductors and adductors, 17:13 which again a very good for soccer 17:15 'cause you have to change directions. 17:19 Or for basketball-- for those who like 17:21 playing basketball, it's a good exercise to do, 17:24 as you spend so much time doing the lateral movements 17:26 in basketball and this will help develop the muscles. 17:29 So do that and help prepare you for your activity. 17:42 The other thing that affects people is plantar fasciitis, 17:46 but that's one we're gonna talk about separately 17:48 on all together a different show. 17:50 But that's another one that can really 17:52 affect people and slow them down 17:54 from enjoying their activities. 17:59 How're we doing? Doing all right? 18:01 Doing good. Okay. Doing all right, Zak? Yes. 18:07 Okay, big steps. 18:16 Okay. Go back into your stepping again. 18:21 Okay. Let's speed it up. 18:22 Lift the legs higher, 18:24 pump the arms, pump the arms. 18:29 Now for those at home, if you need to stop and rest, 18:31 that's fine, or if you need to not go quite as 18:35 dramatic or drastic as these folks are, that's okay. 18:38 But keep the motion going 18:40 because the rhythmic activity 18:41 is what's gonna be helping you burn the body fat 18:44 and certainly body fat itself could be something 18:47 that's gonna be a great hindrance to any activity 18:49 because it doesn't help you do anything 18:51 unless you plan to get into sumo wrestling, 18:53 which I don't think you plan on doing? 18:54 No. Okay. How about you? 18:57 No, no, no sumo wrestling. No plans. 18:59 I'm not sure they have a women's division yet. 19:04 Okay, little bit-- pump it little bit more. 19:07 Arms way up. 19:13 My old track coach would like that. 19:17 Okay, now we're gonna go back into squats again. 19:19 Squat it down and squat, and squat. 19:26 We have a few more minutes of hard aerobics. 19:30 Then we're gonna start getting 19:31 into our cool down phase. 19:38 Other things that'll hold 19:41 people back of course is strength. 19:44 They start losing their strength 19:45 on the average between the age of 20 to 70. 19:48 The average man's gonna lose 30% of his strength 19:53 and 40% of his muscle mass 19:55 because they're not exercising on a regular basis. 19:58 By age of 75, the average of-- 20:00 two thirds of all women and one third of all men 20:03 can no longer put 10 pounds over their head. 20:06 So that certainly limits our activity level when, 20:10 yeah we could be having a lot of fun 20:11 in doing a lot of great recreational type things 20:14 into our 60s, 70s, 80s and even our 90s 20:17 if we take care of ourselves and keep ourselves strong. 20:20 We still see Jack Lalanne dancing around the country 20:23 like a school kid and looks like he still 20:25 does a lot of things he likes to do. 20:30 Okay. Now let's go down and hold. 20:32 Go down. Okay. 20:35 Now again on squats, 20:36 it's important to keep your knees over your feet, 20:38 keep the head up, keep the chest up, 20:40 and we're gonna hold that for about 10 more seconds. 20:46 one, two, three, four, five, six, seven, 20:54 eight, nine, okay, come up stepping. 20:58 Okay. We got one more minute of hard stepping. 21:00 Then we'll get into our cool down. 21:03 Okay. Pick it up, pick it up. 21:07 Strong through the finish line. 21:11 Pump the arms. Lift the knees. 21:13 Keep it going. 21:24 Little bit faster. Pick it up. 21:26 Pick it up. Very good. Lift, lift. 21:34 Sometimes I think that softball players think 21:36 that they need to be fat 21:38 in order to hit the ball better, 21:40 but they don't need to do that. 21:41 Of course, maybe it's the beer 21:42 that they drink while they're doing 21:43 it is causing some of the problem. 21:47 Okay. Let's--we're down to our last five seconds. 21:51 Then we're gonna start our cool down phase. 21:55 Okay. Slow it down. 21:59 Whenever we do aerobics, we do them in three phases. 22:02 We do a warm up. We do the training phase. 22:05 And then we do a cool down phase. 22:07 It's important to keep the legs moving 22:09 because now they're gonna act 22:12 as a secondary pump bringing venous blood back 22:14 to the heart and helping the respiration 22:17 and the heart to start slowing down. 22:19 Your heart can cause some problems 22:22 if you start your aerobic exercise too quickly 22:25 or if you stop too suddenly. 22:27 Too quickly, you're sending your heart a lot of signals 22:30 and you could get an uneven heart rate, 22:32 some premature beats as you're going too fast. 22:35 And then, if you don't cool down, 22:36 you're also causing yourself some potential problems. 22:39 So very important to cool down 22:41 and certainly the more aerobically fit you can do, 22:44 the more things you can do. 22:45 They can even play soccer longer 22:47 and you can golf longer without getting tired. 22:49 Also for golfers, I would strongly suggest you 22:52 get out of the golf cart and walk 22:54 or even carry your own clubs 22:56 because that adds to the exercise component. 22:58 When I bowl--I--actually when I bowl by myself, 23:01 I can bowl six games in 36 minutes. 23:04 So I've done that a couple of different times. 23:05 Some of the bowling pros go you're crazy, 23:08 'cause that's a lot of games to bowl 23:09 in that shorter time period. 23:11 Have to throw some shorts when you do that. 23:17 Okay, keep slowing it down, 23:18 slow it down a little more. 23:21 We're looking good. Slow it down. 23:31 And we're down to our last 20 seconds right now. 23:38 Nice and slow. 23:41 Nice easy stroll. 23:45 You got the easy stroll far down, Kalie. 23:47 Looking good. Okay. 23:52 And down to our last three seconds three, one. 23:56 Good, all right, now what I want you do 23:58 is put your right foot back behind you. 24:01 Your left knee will be bent, your right leg is straight 24:03 and you're gonna push up on the toe 24:04 and then come back down. 24:06 Push up and down. 24:08 Now this will help for the plantar fasciitis 24:12 as long as it does not cause irritation, 24:14 but it can help prevent it as well. 24:18 Push up and push, and push, and push. 10 more. 24:25 One and push, and push, and push, and press. 24:31 Five more times. 24:38 Okay. 24:40 Now let's put the left leg back. 24:42 Keep it straight. Bend the right leg. 24:44 Push up on the toe and down, 24:47 and up, and up, and up, 24:52 and up, press, 24:54 up, up, 10 more. 24:59 And two, three, four, five, six, seven, 25:06 eight, nine, ten, good. 25:10 All right, now I want you to put 25:12 your right foot out on the front of you. 25:14 Gotta lift up, lift up and up. 25:18 We're working on now is the anterior tibialis 25:20 'cause one of the things that stops people 25:22 from enjoying some of their activities, 25:25 are shin splints, and this will help you 25:27 in that area. 25:31 And 10 more. 25:37 And 5 more. Okay. 25:43 Put the left leg out. Okay. 25:46 And up on-- up on the heel. 25:47 Up, and up, up and up. 25:51 Focus on what you're working, 25:54 the anterior tibialis right there 25:55 in the front of your shin. 25:58 And 10 more. 26:02 four, and five, six, seven, 26:07 eight, nine, ten, all right. 26:11 Now we're gonna finish 26:12 by just doing some trunk rotation, 26:13 turn and turn, 26:18 and turn, and turn. 26:21 Lot of times, you see golfers 26:22 do this with the club behind their back 26:24 and that's okay, you still want to bounce, 26:28 just give yourself a good turn and turn. 26:33 Help the flexibility of your pivot 26:36 when you go to hit the ball. 26:39 Most golfers are willing to do pretty much anything 26:41 to improve their game. 26:47 And turn, and turn. 26:49 I always find it humorous 26:50 when they miss a shot and they'll throw 26:52 the golf club in the water or break the club in two, 26:55 as if it's a club's fault, that always cracked me up. 27:00 The club isn't the one that's swaying. 27:06 Okay. Three more. 27:09 There is one, and two, 27:15 and three, good. 27:17 All right. Thanks a lot. Well done. 27:22 Recreational activities are great 27:24 to keep us motivated, have a good time, 27:26 get us ready for our work week and so forth. 27:30 I'm not big on competition anymore 27:31 because that type of life I don't enjoy. 27:35 I want to do my recreation for the glory of God. 27:38 I always try and keep things in perspective 27:40 and try and claim the promise 27:41 that we use on this show all the time. 27:43 Philippians 4:13 states, I can do all things 27:46 through Christ which strengthens me. 27:48 Thank you for joining us. God bless you. 27:50 I will hope to see you next time 27:51 on Body & Spirit Aerobics. |
Revised 2014-12-17