The following program
is designed to demonstrate
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simple workouts that
you can use to improve your
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health. Be sure to
consult your physician
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before beginning
any exercise program.
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Stay tune for Body and
Spirit, where today, we're
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gonna go over good
general exercise program.
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Hello, I'm Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body and Spirit.
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Today we gonna go
over good general exercise
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program. Exercise is so
important to prevent all
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sorts of problems
that creep up in life.
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I don't know of
anybody in their younger years
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that thinks I hope
some day I become a massive
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blob of flab and have
all sorts of heart disease
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and cancer. I have to
spend lot of time in hospital
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and hope some day
turn up in a nursing home.
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I don't know if
anybody wants to be like that.
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So we wanna do some
things to prevent that and Jesus
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says to us if we just
turn to him, he will heal us
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and guide us and direct
us when we ask anything in
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his name, He will give it
us, and he wants us all to
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have abundant health. So
we gonna focus on that today,
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good general exercise
program. So let's get started.
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Helping today, will
be Mike and Barbara.
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We gonna get all warmed up
here. Let's start with some
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easy arm swings. We gonna
arms up and around, get the
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shoulders loosened
up. Once we get this blood
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circulating good then we
can pretty go through any
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exercise. It's very
important to get started by
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loosening up. Remember
stretching is not warming up.
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Stretching is simply
stretching, okay, get around
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the other way.
Stretching is vital for
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flexibility, something
we all desperately need,
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and its part of a good
overall exercise program.
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Remember fitness is a
combination of flexibility,
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strength, and cardiovascular
condition. Okay, good.
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Okay, we have both the
male and female are today,
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and we gonna do some
pushups and we gonna show
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the various types of
pushups. Well, I think we go
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ahead and let Mike do the
male pushups, and Barbara,
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I wanna have you do
the female ones, how that
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sounds? Yeah. Okay, let's
get in pushup position there.
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Okay, we gonna low ourselves
down, push back up, good.
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Nice strong form
there, okay, keep it going.
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When it comes to pushups,
people say, well, how many
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should I do? Well, the
answer is until you are
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finished. You might
do 20. You might do 30.
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You might do 50. You
might do a 100. You get to 100,
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Mike will stop. Okay,
keep it going and see they both
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have nice flat back
and that's so important
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component to pushups.
Often times people want to
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put their hips way
upon the air until they get
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improper balance of their,
of how they are distributing
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their weight. So we
want to have nice flat back.
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Both of them are doing
very good. Mike's got his
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hands a little close but
that's alright, we can vary
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that. Don't closure in
the arm, the more effect it
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has in the triceps, the
wider we go, it gets more
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of the chest. Okay,
let's do five more. They are
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looking for a finish
line, I can see. Good. Might
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Mike, Barbara is going
to make it. Okay, good,
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alright, good job. How
is the carpet Mike, is it
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nice and clean? Okay,
let's reach back. We gonna
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stretch the chest, and
bring it across, and stretch
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the chest, and bring it
to cross, okay, good. Okay,
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we gonna do reach one
arm out. We gonna take it
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with other arm. We
gonna pull it back. Now we
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gonna pull back out,
bend the knees slightly, so
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we have a good base
and stability there. Okay,
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you keep doing that
and when we do that we want
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trying draw the scapula
back as we pull back up,
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good, excellent, doing
very good there. Keep it going.
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Well let's scapula good,
and we are going to start
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for most the spring time.
Let's get 10 more. Pull hard.
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You detect how hard
you work. Pull back hard
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and pull yourself back
up, and five more, and one
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more. Good, okay, let's
switch side. Remember to
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keep your knees slightly
bend as you do the exercise,
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okay, more concentrating
on pulling the scapula back
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as the key component
to this exercise. We draw
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the scapula back and
pull way out, get a good
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stretch. Good,
okay, we are looking good.
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Whenever we do overall
exercise the body has a
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systemic effect, in
other words, the whole body is
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benefiting from the
exercise we're doing.
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So often times people
think if I work the area
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that's really bad or has a
lot of fat on it then I can
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loose fat in that
area much more effectively.
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The reality is that fats
can be burned in the uppers
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or it comes on, so
it's just takes time and
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consistency and the body
will release fatty acids as
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the need dictates it,
and while we do these type of
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exercise it's going to
be drawing fats because fats
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always going to the
system looking for working
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muscles. Okay, good,
okay, one more, alright.
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Now we gonna
stretch those muscles out.
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Hands up over the head
and pull and switch, okay,
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good, relax. Okay, we
gonna do the shoulder area
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now. We gonna do that
by doing shoulder circles.
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Today's workout is going
to be moderately intense.
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Not as hardest some
we've done, but certainly a
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moderately intense work
out. Okay, let's make the
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circle smaller now. Make
them larger, and smaller,
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okay, now reverse it.
We do this rotation we get
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many of the muscles
the end of the upper back
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area as well as the
muscles along the neck get
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bigger. Okay, let's
tie them up small again and
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now larger, okay, and
small. We change up the
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variation of the degree
of the circles. First we
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change the directions.
Let's go back to the front
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and that will change the
stimulation on the muscles
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and gives us a little
better effect. Okay, let's back
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again, and forward
again and back and forward,
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good, keep it going.
Okay, now we gonna try and
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hold for 30 seconds.
We want those arms drop.
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Keep them nice and
level to the ground, palms
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down just ten seconds,
keep holding it. And there
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is twenty seconds, ten
more seconds, 9, 8, 7, 6, 5,
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4, 3, 2, 1, let it
down, good. Okay, now we want
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to stretch those
muscles out, pull it across.
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Okay and switch. Okay,
just hold for a moment.
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Few more seconds and
relax. Okay, Mike, you
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could get our towels
for us, please. Go and start
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some arms training. We
gonna do with out towels,
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we gonna drape it over
our thumb side, and grab
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underneath it, close
your hand, so you can get a
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full extension down.
You went down underneath
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here, there you go, and
we gonna curl the arm up
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and back down and we
want trying keep the palm
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up. We are supplying
the resistance and you can
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really make this difficult
if you want to, and force
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yourself curl it slowly
and pull back down, curl
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slow and back down,
good. Concentrate on the
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muscles we're working
and feel that bicep work.
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Even though I can curl
a lot of way I could still
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make myself work hard
simply by doing the towel
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resistance. We do five
more, and two more, okay.
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Let's go the other
side now. And the reason why
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we put it on the outside
of the hand is because of
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puts the bicep in
more biomechanical proper
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position to do a full
range of motion. Let's get one
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of force ourselves to
work hard, pull back down,
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squeeze hardest as we
come up, and keep working
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hard, five more and
two more, okay, good. Now
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we gonna do is we just
standing here. We gonna
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draw one arm in toward
our chest. We gonna push
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out a way from our
body and pull it back in.
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Okay, so we gonna have
one arm in front of us,
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okay, draw it back, so
it's coming towards the
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opposite shoulder, okay
so the elbow is coming in
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front if you are still.
Okay, keep going and push
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out, I'll just show,
okay, just hold your arm like
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there, okay, push it
out, here we go, good. Okay,
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keep your elbow up
from body, there we go.
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Okay, pull back
hard, mark the elbow in.
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That works for back
of the arms. Most of the
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exercise as we do our
modification of exercise a
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we can do with free
weights. So, if somebody is
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using a dumbbell that
can just be laying on a
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bench, bringing the
way down, pressing back out
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in this same manner.
Well, we adding resistance
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to the towel because
we're trying assume here that
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people, one people
will be able do work out it
00:12:50.84\00:12:52.89
home or in a hotel
room or motel or traveling,
00:12:52.92\00:12:56.54
visiting friends, and
they still want to keep work
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outs of people ask me
that all the time. What do I
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do if I am on the road.
They can get to a gym or
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some regular exercise
with. This is stuff you can
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do right at home. Okay,
let's switch the other side.
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Okay, I want to give
you wanna make it sure as
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we push out to the
front, good. Like to have a
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good friend who is a
lawyer who said that once he
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these routines and he
you gets a stressful day and
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he has a break at
lunch time, he just stops,
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take off his coat, loosen
his tie. He does a 15 or 20
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minutes work out like
this, and he said, he feels so
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much better that it is
good for the day. He tries to
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do that three times a
week to himself regular
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exercise program. Okay,
keep it up, work it hard
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both ways, okay, let's
go five more reps, good,
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one more time,
alright, good job. Okay, we can
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just get rid of the
towels here. Okay, let's shake
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the arms out. Let the
blood circulate in there
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little bit. Okay, let's
just take our hands and we
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gonna stretch out like
this. Okay. Now one of the
00:14:10.32\00:14:20.87
areas we often times
neglect is just the muscles
00:14:20.94\00:14:24.01
of the forearms and we
get a lot of problems in
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there and I just want
to us, where we can just
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gonna squeeze our fist,
and release. This is a very
00:14:28.65\00:14:33.92
simple exercise, but it
really does bring a lot of
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muscular action. In
fact, it bring good somewhat
00:14:37.71\00:14:39.85
closer up at my right
arm here, anybody can focus
00:14:40.30\00:14:45.17
in on that. They'll see
that we get a lot of muscular
00:14:45.20\00:14:47.90
action going on,
every time we squeeze.
00:14:47.93\00:14:50.83
Like people often times
think that they have weak
00:14:52.46\00:14:54.40
hands and they think
it's because they have lack of
00:14:54.51\00:14:56.51
muscle in their hands,
but as you can see when I
00:14:56.67\00:14:58.61
squeeze it's actually
the forearm that's jumping
00:14:58.64\00:15:01.41
into play there as we
squeeze. So, it's a very
00:15:01.45\00:15:05.49
simple exercise yet
very beneficial, and you can
00:15:05.62\00:15:09.64
do this by squeezing a
sock, squeezing a ball and
00:15:09.77\00:15:13.62
that will help you,
especially for those who
00:15:13.65\00:15:15.12
might be worried about
carpal tunnel or getting
00:15:15.15\00:15:18.04
tendonitis. So,
excellent exercise would do.
00:15:18.15\00:15:20.83
You can also, you can
just stagger it how you do
00:15:21.66\00:15:23.12
it. You can make your
fingers working on the
00:15:23.29\00:15:25.95
sequence. Just look
at the same action, okay,
00:15:26.85\00:15:30.19
just go and relax. Now
we gonna start training the
00:15:30.74\00:15:33.97
legs and enjoy that.
Okay, while we come in a
00:15:34.00\00:15:37.34
little bit forward this
way, come up little bit.
00:15:37.41\00:15:39.85
Okay, we gonna do
some squats and way we do
00:15:40.44\00:15:42.48
squats is we cross our
arms across our chest and
00:15:42.69\00:15:46.47
we have our legs just
little wider and shoulder
00:15:46.59\00:15:48.52
with, with out toes turn
out just slightly and as we
00:15:48.60\00:15:51.64
gonna squat down, we
push our hips back, push
00:15:51.67\00:15:55.01
our hips back. We don't
want our knees to go over
00:15:55.04\00:15:56.91
and repeat it all or sit
back into a squat. Okay, so
00:15:56.97\00:16:02.06
it takes little coordination
as we push back into it.
00:16:02.11\00:16:04.40
If we do it right we
should be able to keep our
00:16:05.74\00:16:07.83
heels on the ground.
You should have a nice
00:16:07.92\00:16:11.64
steady base as we squat
down. Okay and the depth
00:16:11.72\00:16:17.54
will be according to
how you feel. More flexible
00:16:17.59\00:16:20.68
you become, the deeper
you can go, and also the
00:16:20.72\00:16:23.92
stronger you get. Okay
and so you just keep going
00:16:23.99\00:16:27.45
here. Good, push the
hips back as you squat
00:16:27.55\00:16:31.03
down, keep the chest
up, and then let's try and
00:16:31.12\00:16:34.90
stop a little shorter
lock out on the way back up.
00:16:35.14\00:16:37.25
Good and right back
down again, stop before your
00:16:38.35\00:16:40.50
knees lock out, go
back down, good. That will
00:16:40.63\00:16:43.50
keep the tension on it
little better. Good, keep it
00:16:43.57\00:16:47.12
going, excellent.
It's looking good, good.
00:16:47.22\00:16:51.02
You can see there is a
little difference in height
00:16:52.33\00:16:53.47
here, so one is getting
up and down little faster
00:16:53.55\00:16:56.09
and the other is due
to a length of the stroke.
00:16:56.12\00:16:59.74
Keep it going. Okay,
we gonna do 10 ten more.
00:17:01.92\00:17:04.95
This is an excellent
overall body work out.
00:17:06.19\00:17:08.62
Whenever you do squats
you really enhance some
00:17:09.57\00:17:11.47
metabolic action
because of fat burning as you
00:17:11.62\00:17:15.14
rest, because you put
such a great demand on the
00:17:15.24\00:17:18.09
body. Okay, one more
time and down, up way up
00:17:18.21\00:17:27.28
now and hold for 30
seconds, good, nice solid
00:17:27.31\00:17:30.68
base, keep your chest
up, and it's good. There is
00:17:30.79\00:17:36.98
10, keep holding
tight, 15, good, good, you're
00:17:37.10\00:17:44.80
doing fine, get down
just little bit more, it's 20,
00:17:44.83\00:17:48.60
25, 26, 27, 28, 29,
30, good job. Okay, what I
00:17:52.31\00:17:59.99
want you to do is turn
and face me and you gonna
00:18:00.04\00:18:02.26
use me as a wall to
brace yourselves. So you want
00:18:02.32\00:18:04.95
just put your hands on
my shoulder and grab your
00:18:05.06\00:18:07.05
ankle. You gonna
stretch the quadriceps now.
00:18:07.12\00:18:09.31
This is one of the
think I am really good I just
00:18:13.51\00:18:14.98
standing hold the
things up. Okay, we gonna hold
00:18:15.13\00:18:20.92
that for about 15
seconds time period. We got
00:18:20.99\00:18:23.32
about five more seconds
to go. Okay, now switch.
00:18:23.49\00:18:28.45
Good. If you have to
you can lift up a little bit
00:18:36.61\00:18:39.26
more that just accentuates
the stretch on that area.
00:18:39.40\00:18:42.80
Okay, good. Okay,
now we gonna stretch the
00:18:47.86\00:18:50.00
hamstrings and by
doing that we gonna step out
00:18:50.13\00:18:53.01
up on the heel and we
gonna lean forward into it.
00:18:53.47\00:18:55.64
If you want you can
grab your toe and flexible
00:18:57.47\00:18:59.86
enough. You guys make
to feel better, okay, and
00:18:59.98\00:19:03.45
go ahead, just my arms
are too short that's all or
00:19:03.48\00:19:08.50
my legs are too long,
something. Relax, stretch in
00:19:08.53\00:19:14.98
the back of your leg,
okay, hold that. Okay,
00:19:15.01\00:19:22.36
let's switch it. Feel
the stretch. Okay, we gonna
00:19:22.43\00:19:37.92
hold it for about a 15
seconds time period again.
00:19:37.98\00:19:41.16
We got about five
more seconds to go. Okay,
00:19:41.30\00:19:46.94
good. Alright, we
gonna come back here at the
00:19:46.97\00:19:49.64
edge again and we gonna
do some calf raises this
00:19:49.82\00:19:52.20
time. You'll go ahead
and use me as a brace again.
00:19:52.23\00:19:54.40
You want your heels off
the edge of the platform
00:19:54.88\00:19:57.35
to be above your
foot. Come here closer to me
00:19:57.70\00:19:59.97
Barbara. Okay, put
your hands on my shoulder
00:20:00.13\00:20:01.93
and let's just do some
calf raises. Okay, we wanna
00:20:02.33\00:20:05.54
try and both of you just
go back a little bit more.
00:20:05.68\00:20:08.45
So you can let your
heels go down under the level
00:20:09.85\00:20:11.77
of the platform. For
those at home you might need
00:20:11.81\00:20:16.53
use that as a step to do
this, stair step. You can
00:20:16.70\00:20:21.57
just do it flat on
the ground if you want to,
00:20:21.75\00:20:23.42
but you not can get the
same type stretch that you
00:20:23.60\00:20:25.91
might want to 2/4 or
some little platform that you
00:20:26.03\00:20:28.82
can go up and then
back down on. Okay, let's go
00:20:28.99\00:20:32.41
way up high. Okay,
let's do some fast now, one
00:20:32.62\00:20:37.86
wrap the other full
range of motion. Okay, let's
00:20:38.02\00:20:45.25
slow down. Just by
varying the speed we can get a
00:20:45.38\00:20:48.61
good affect of how
much we work. Good, now
00:20:49.36\00:20:54.74
let's speed it up
again. Okay, and slow it down.
00:20:54.81\00:21:05.46
And one more time we
gonna go fast, 10 times,
00:21:10.05\00:21:12.00
1, 2, 3, 4, 5, 6, 7, 8,
9 and 10, good. Now we want
00:21:12.22\00:21:22.15
to stretch the calves
out, step back, press the heel
00:21:22.18\00:21:25.23
to the floor. Five
more seconds, okay, switch,
00:21:25.29\00:21:37.94
and five more seconds.
Whenever we do the calf
00:21:45.02\00:21:52.20
stretch we always
make sure that we press the
00:21:52.34\00:21:54.86
heel down enough that
we actually feel the calf
00:21:54.95\00:21:57.39
muscles out there and
stretch down. Okay, that's
00:21:57.45\00:22:00.14
should be good. Alright,
well, I would like you to
00:22:00.20\00:22:02.21
do now as to lay on
your backs with your heads
00:22:02.24\00:22:04.30
up this way. We gonna
do some abdominal work
00:22:04.47\00:22:09.45
and the way we gonna
do the abdominal work is
00:22:10.54\00:22:12.36
first of all we wanna
make sure that we always
00:22:12.61\00:22:14.95
shorten the trunk as we
do it because that's all the
00:22:15.27\00:22:17.83
range of motion we
have. Also we want make
00:22:17.86\00:22:20.28
sure we draw in and
what we gonna do is we
00:22:20.47\00:22:22.70
gonna put the hands
behind the neck. If you put
00:22:22.73\00:22:25.15
the hands behind the
head, people tend to pull too
00:22:25.22\00:22:27.26
hard, they can hurt the
vertebrae in the neck area,
00:22:27.29\00:22:29.78
or if they just leave it
suspended, lot of times they
00:22:30.21\00:22:32.76
feel neck discomfort
as well. So, if we simply
00:22:32.82\00:22:35.09
hook the hands in
behind the neck it's in pretty
00:22:35.13\00:22:37.44
safe way of doing
this, and when we crunch up
00:22:37.47\00:22:40.55
and want just bring the
shoulders of the ground a
00:22:40.97\00:22:44.02
little bit. Once we get
learn about full range of
00:22:44.05\00:22:46.21
motion we want trying to
lift our chin towards the
00:22:46.24\00:22:48.56
ceiling to accentuate
our crunch. Okay, let's go
00:22:48.68\00:22:51.39
ahead and do that.
Okay, down, good. Let's just
00:22:51.47\00:22:55.42
go and do some
repetitions. We want to
00:22:55.45\00:22:59.94
concentrate on
exhaling as we come up.
00:23:00.06\00:23:01.92
The abdominal muscle is
not a difficult muscle to
00:23:04.50\00:23:06.38
train as long as you
understand the isolation
00:23:06.56\00:23:09.45
principles of it. If
you simply, quickly just pop
00:23:09.56\00:23:13.52
through the motion then
you not get that much out
00:23:13.68\00:23:15.57
of it. But, if you do it
control and do it properly
00:23:15.73\00:23:18.48
you can feel great
things and just a simply easy
00:23:19.23\00:23:22.34
exercise like these
crunches here. There is no
00:23:22.40\00:23:25.03
need to do the full
range of motion where we
00:23:25.21\00:23:27.00
come all the way up
and touch the elbows to the
00:23:27.22\00:23:29.45
knees like the old military
sit up because that isn't
00:23:29.71\00:23:33.73
even direct abdominal
stimulator. The abdominal
00:23:33.76\00:23:36.03
acts as a stabilizer
for that, but actually it's
00:23:36.28\00:23:39.00
working in the hip
flexors or the iliopsoas muscles
00:23:39.05\00:23:41.65
and if you make
those too short and strong,
00:23:41.71\00:23:44.38
it actually will
cause a sway back effect,
00:23:44.41\00:23:46.06
which we don't want.
Now we gonna do is we
00:23:46.16\00:23:48.18
gonna little variation,
we gonna bring the feet off
00:23:48.21\00:23:50.43
the floor and just cross
with the ankles, we gonna
00:23:50.56\00:23:53.20
keep going. Good.
Let's do and try to lift chin
00:23:53.34\00:23:58.00
towards the ceiling as
we do our crunches. Good,
00:23:58.13\00:24:05.24
okay, let's go ten more,
1 2, 3, 4, 5, 6, 7, 8, 9 and
00:24:09.04\00:24:23.23
10. Okay, just put the
leg straight up. Okay, now
00:24:23.43\00:24:26.88
do some more, good.
So, it will give you a good
00:24:26.93\00:24:31.79
overall ab work out,
just varying the position.
00:24:31.98\00:24:34.74
Give a little more of
a tension feel or tension
00:24:35.53\00:24:38.69
change, and if you have
somebody really nice and
00:24:38.82\00:24:41.51
may give a pushup
free times for when you are
00:24:41.70\00:24:43.05
doing it, really. We won't
do that. Okay, let's go ten
00:24:43.08\00:24:49.11
more, 4, 5, 6, 7, 8,
9, 10, okay, over on your
00:24:49.25\00:25:02.94
abdominal. Now we
gonna just stretch the
00:25:03.08\00:25:07.99
muscles as we did, so
push yourself up. Keeping
00:25:08.16\00:25:11.51
your pelvis on the
ground just feel the abdominal
00:25:11.54\00:25:13.73
walls stretch. Okay,
let's hold it for five more
00:25:13.81\00:25:21.69
seconds and relax.
Okay now you want to put
00:25:21.83\00:25:28.42
your hands behind
your back. What we gonna do
00:25:28.61\00:25:30.85
is we gonna lift our
chest off the ground and back
00:25:30.92\00:25:33.03
down. We are doing now
as we trying to isolate
00:25:33.24\00:25:35.54
the lower back muscles,
it's by tensing them and
00:25:35.61\00:25:40.42
relaxing them. This is
done properly. It shouldn't
00:25:40.45\00:25:43.52
have any adverse
reactions to the spine.
00:25:43.61\00:25:46.42
In fact, that should
be very beneficial to help
00:25:46.46\00:25:49.43
strengthen the thigh
end between the lower back
00:25:49.64\00:25:51.83
and gluteus maximus
area. Okay, let's do 10 more
00:25:51.86\00:25:56.15
and three more,
excellent, okay, back on your
00:26:05.30\00:26:10.15
feet. Okay, we gonna
do some trunk rotations
00:26:10.26\00:26:15.41
now, let's turn and turn
and turn, okay, and again
00:26:15.54\00:26:24.25
and again. There is no
need to really bounces hard
00:26:26.14\00:26:32.11
we are simply doing
it for range of motion of
00:26:32.25\00:26:34.38
flexibility and also
to stimulate the external
00:26:34.65\00:26:40.48
oblique on the sides of
the abdominal cage. Okay,
00:26:40.57\00:26:44.45
let's do about three
more. There is 2 and 3, good,
00:26:44.57\00:26:54.31
alright, thank you
folks. I appreciate it.
00:26:55.74\00:26:57.53
Whenever we look to
do a general overall
00:27:01.23\00:27:02.72
exercise program the
key is overall, we wanna do
00:27:02.82\00:27:06.58
all aspects of our
body, not just one area.
00:27:06.64\00:27:09.26
Often times you see
people work out in gyms who
00:27:09.93\00:27:11.74
simply want to work
their upper body and totally
00:27:11.95\00:27:13.76
leave their legs alone,
but your legs call for lot
00:27:13.84\00:27:16.50
more action then your
upper body does because
00:27:16.67\00:27:18.55
we are always walking
around and doing things.
00:27:18.58\00:27:20.63
So it's very important
to keep our entire body
00:27:20.89\00:27:23.11
strong. So, find a
program you like, something
00:27:23.32\00:27:26.20
you will enjoy. One of
the things we do as we try
00:27:26.23\00:27:28.34
makes this program not
a too longer time period.
00:27:28.61\00:27:31.28
In fact, I used to train
7 days a week, 4 hours day,
00:27:31.42\00:27:34.10
and now I only train 3
times a week for 20 minutes
00:27:34.79\00:27:36.99
and get as much benefit
as I did when I use to all
00:27:37.20\00:27:39.83
those hours of training.
So you really can do a lot
00:27:39.86\00:27:43.19
in a very short period of
time and remember you do it
00:27:43.38\00:27:45.26
for the right reason,
claim the promises we can do all
00:27:45.44\00:27:47.98
things through
Christ which strengthens us.
00:27:48.09\00:27:49.59
Thank you and God bless you.
00:27:49.95\00:27:51.02