[Disclaimer]
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Stay tuned for Body & Spirit!
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Today we're going to talk about
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"Strength Training for Seniors."
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Hello I'm Dick Nunez
Wellness Director for
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Black Hills Health
and Education Center.
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Welcome to Body & Spirit!
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Today we're gonna talk about
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"Strength Training for Seniors".
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Often times we think
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as we get older
it's a good excuse
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not to do anything.
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When we look in the Bible
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it says in
Proverbs 20 verse 29 that,
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"The glory of a
young man is his strength
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"but the glory of an
old man is his gray hair."
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So there's nothing
with getting older.
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There's nothing wrong
with looking distinguished.
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But, we don't have to get
weak while we're doing it!
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We can keep a
strong and healthy body.
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Many times people end
up in nursing homes simply
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because they haven't
taken care of themselves.
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They've let their body get weak
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and they can't do the
things they want to do.
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We find that the average
person over the age of 75,
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2/3 of all women
and 4 of all men,
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can no longer lift ten pounds.
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That means it's very difficult
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to carry their own groceries.
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They can't pick
up grandchildren!
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It becomes very
frustrating because
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they can't take care
of themselves anymore.
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But there is good news
because when people do work out
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on a regular basis, even
if they're in a nursing home,
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they find that they
can end up walking out of
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a nursing home not
because they escaped but
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simply because now they
can take care of themselves.
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So we're going to
talk about what we can do
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to make sure we can stay
strong through our years.
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So if we're
ready; let's get started!
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Helping me today is Ted!
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Put that over there Ted
and we'll get started here.
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Okay, we're gonna
start by loosening up!
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We're gonna just swing
the arms around like this.
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Well Ted you
definitely fit in the beauty
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of an older man with
the nice gray hair there!
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I'm envious of that nice
full head of hair though!
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It doesn't say anything
about men losing their hair;
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I don't know where we fall in.
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Some turn loose, some turn gray!
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Some turn loose... Okay!
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[chuckling]
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Okay let's go the other way now.
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Swing those around.
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This is just to
loosen our bodies up
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and get them ready
for what is about to come.
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So we'll do five more here.
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And two more.
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Okay good!
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Okay now the title of
this is "Strength Training".
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Seniors can work
out for strength!
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But we also want to
take into consideration
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that often times as we
start to get a little older;
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we also may need to
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take a little pace in
between the exercises.
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So we're going to try
to do this in two ways.
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We're going to try to
make it so we can get stronger
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but also, we wanna
make sure it's a safe
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exercise routine for you.
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So we'll be taking a little
bit of time between exercise
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to make sure we get
plenty of air, get rest,
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let the heart
slow down a little bit
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so we stay safe.
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Remember, strength training
is not aerobic training.
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Aerobic sustains a heart
rate where strength training
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your heart rate will
go up but then we need to
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bring down a little bit too.
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So we're going to
start by putting ourselves
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in a prayerful position here.
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Pray that we'll get through
this without any problems!
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It's a good way to
start working the chest.
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We're gonna push real hard.
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We're gonna rotate our hands
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and we're gonna push out.
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Then we're gonna pull back.
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And push out.
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And pull back.
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Now we're thinking about
the chest as we're doing this.
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Okay and go
ahead and keep going.
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Go ahead and keep going.
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Now if I was to come to you
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I shouldn't be able
to pull your hands apart.
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There you go! Okay.
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Pull back
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Good.
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You want to stay
like that the whole time!
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We're focusing on
the chest muscles here.
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Okay even when you
get out to the very end.
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Good.
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Good.
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Ted's got good strong arms!
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I can tell he's been doing
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some stuff with his
arms over the years.
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Okay we're
gonna keep going here.
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Let's do ten more of those Ted!
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Keeping that
pressure on the whole time
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as we do this exercise!
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The harder we push
the more we get out of it!
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And we're going five more times.
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So many aspects of exercise!
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The reason why
people have problems is
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simply because
they have inactivity
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and this will help you to start
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bringing some
rejuvenation in to your life.
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Okay now let's
bring them up like this
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and we're gonna cross over.
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I have a philosophy
Ted and that's when we feel
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strong we feel young!
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When we feel weak we feel old.
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So, if it's hard to
get around we feel like
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"oh I'm getting so old"
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but if we bounce out of bed
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or jump off a chair...
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...(Well we don't want
to "jump" off a chair)...
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...Jump out of a
chair then we feel young!
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Okay let's just
do two more here!
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Okay good!
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Now what we're gonna do
is just reach back here Ted
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and we're gonna
stretch those muscles out.
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Feel that chest stretch!
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Now we're going
to bring it across
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and you're gonna roll
your shoulder blades forward
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as much as you can
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and give yourself a
nice bear hug there!
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Okay and back again!
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Feel that stretch...
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...and cross.
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Pull the scapula apart.
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Okay let's relax.
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Alright Ted if you want
to go get us some towels!
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During our program
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we try to make it
as simple as possible
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instead of getting a lot
of fancy exercise equipment
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we use towels.
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Also, what we're going to do is;
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We're going to sit
down on our chairs here
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and we're gonna take our
towel and you're going to act
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like you want to tear it in two.
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So we're pulling it apart.
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and you want to
bring it up over the head.
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Stretch back and then
pull it back forward again.
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So back,
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stretch,
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right down again.
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Good!
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The whole time we're
pulling the towel hard.
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This is going to be
working on our shoulders,
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on our upper back,
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the muscles of the rotator cuff.
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We find that as
people start to get older
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they start to atrophy.
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So a typical male by
the time he's 70 years old
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he's going to have
lost 40% of his muscle mass
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and 30% of his strength.
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That's all due to inactivity.
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The body does age obviously.
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But we can certainly slow down
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how fast we lose the muscle.
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Okay just go ahead
and sit down there Ted
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and just relax for a moment.
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Get some nice deep breaths.
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In through the nose,
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expand the ribcage,
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out through the mouth.
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Breathing is an important part
of overall physical fitness.
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Getting good fresh
air into the body...
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If you live in an area
where you get lots of good,
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clean air, that's great!
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If you don't,
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then you'll have to
do the best that you can.
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But breathing, learning
how to expand that rib cage...
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...very important! Okay?
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Let's put the
arms up over the head.
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Now we're going to
go from side to side.
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Once again, we're
working the upper back area
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as we do this.
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A lot of people can be
active all through their life
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doing carpentry
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or brick laying and so forth.
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But, when they're 20 years old
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the male only take about a
20% or 50% of their strength
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to do the
activity they're doing.
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But, as they get older,
and as they start to get weaker
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by the time
they're 60 years old,
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what used to take
only 50% of their strength
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now takes 90% of their strength.
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And they wonder what happened!
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Well, the part of their strength
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that wasn't being
used started atrophying.
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The body will start to
atrophy after 72 hours!
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So, we want to
keep ourselves active
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and physical to avoid that!
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If you want to
age yourself quickly,
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just lay around and
do nothing for 3 weeks
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and your muscles
will age about 20 years.
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We don't want that! Okay,
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Let's do five more!
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There's 1
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and 2
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and 3
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and 4
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One more time!
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And 5
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Good!
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Okay put it down and relax!
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Now, we're going to get
some nice deep breaths of air.
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Very important for
your exercise program!
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You don't want to
go too far or too fast
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because it can
have bad consequences.
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And we don't want anybody
to put themselves at risk
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when they exercise!
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[taking deep breaths]
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And one more time there... Good!
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Okay and just let
your towel relax there.
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We're going to put
our arms to the side;
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and we're gonna
draw little circles.
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And we'll see if we can avoid
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hitting ourselves here!
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Kinda like a couple of
beaters on a mixer here!
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Okay now let's
make those circles
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a little bit bigger.
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And this is working
those shoulders again.
00:10:17.27\00:10:20.48
Okay now let's make
the circles smaller.
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Now we want to go bigger.
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For those at home; if you
have to put your arms down,
00:10:30.70\00:10:34.65
that's okay!
00:10:34.70\00:10:36.05
Okay let's go small.
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Okay now we're
going to reverse it
00:10:39.63\00:10:41.35
and go the other direction!
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Going to start small.
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Now we're going
to make them bigger.
00:10:46.10\00:10:50.75
And now small.
00:10:50.80\00:10:55.65
And now big.
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You should be starting to
feel that in the shoulders
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a little bit! Okay!
00:11:00.80\00:11:01.78
Now let's just put
our arms straight out
00:11:01.83\00:11:04.28
and hold it.
00:11:04.33\00:11:05.30
And we're going
to try to hold that
00:11:05.31\00:11:06.42
for 30 seconds if we can!
00:11:06.47\00:11:08.82
One nice thing
about this, Ted, is that
00:11:08.87\00:11:10.72
it will feel better
once we put our arms down!
00:11:10.77\00:11:13.08
Some people say,
"well it feels better after
00:11:13.13\00:11:14.55
"you stop hitting
yourself with a hammer too!"
00:11:14.60\00:11:16.08
But the thing I've noticed
is that even after you stop...
00:11:16.13\00:11:18.38
-after hitting
yourself with a hammer...
00:11:18.43\00:11:19.75
it still hurts for awhile!
00:11:19.80\00:11:21.12
This will. the pain will go away
00:11:21.17\00:11:23.08
pretty quick on this one!
00:11:23.13\00:11:24.10
You're going to start
feeling a little lactic acid
00:11:24.11\00:11:26.15
building up when you
do this type of exercise.
00:11:26.20\00:11:28.62
That's just a
normal metabolic response
00:11:28.67\00:11:30.28
that takes
place within the body.
00:11:30.33\00:11:32.12
And we're down to the count.
00:11:32.17\00:11:33.48
I am counting still Ted.
00:11:33.53\00:11:35.18
We have five seconds left to go!
00:11:35.23\00:11:37.68
Okay and relax!
00:11:37.73\00:11:39.12
Good!
00:11:39.17\00:11:40.14
See it feels good
when you put them down!
00:11:40.15\00:11:41.95
Doesn't it?
00:11:42.00\00:11:43.08
I'd say!
00:11:43.13\00:11:44.15
Okay let's just get
00:11:44.20\00:11:45.72
a few nice breaths of air again.
00:11:45.77\00:11:47.88
And breath out.
00:11:47.93\00:11:49.25
Nice deep breath...
00:11:49.30\00:11:53.78
Again... [inhaling]
00:11:53.83\00:11:56.85
It feels good to
fill those lungs up!
00:11:56.90\00:11:59.72
[inhaling]
00:11:59.77\00:12:01.02
Okay, now stretch the arm out,
00:12:01.07\00:12:03.02
bring it across.
00:12:03.07\00:12:06.02
You want to feel
the shoulder stretch.
00:12:06.07\00:12:10.08
Okay, let's hold that
for five more seconds.
00:12:10.13\00:12:14.98
Okay now switch it over!
00:12:15.03\00:12:20.02
Remember, we want
to pull just enough
00:12:20.07\00:12:22.65
where we feel that
muscle wanting to stop.
00:12:22.70\00:12:25.08
It should be a comfortable
feeling but yet you also
00:12:25.13\00:12:27.55
want to feel like you're
taking it to a range where
00:12:27.60\00:12:30.18
you"re gonna get some benefit.
00:12:30.23\00:12:33.55
Okay now what we're
going to do is take an arm up
00:12:33.60\00:12:35.98
over the head and
pull it like this.
00:12:36.03\00:12:38.82
Okay and once again,
we want to feel it stretch
00:12:41.70\00:12:44.22
in the shoulder area
and down through the side.
00:12:44.27\00:12:50.12
Okay and switch!
00:12:50.17\00:12:52.62
Bring it up over
your head there Ted!
00:12:54.23\00:12:56.98
Let me help you here...
00:12:57.03\00:13:01.58
Pull this arm back as well.
00:13:01.63\00:13:03.98
There you go! Okay.
00:13:04.03\00:13:08.72
Alright! Go ahead and relax.
00:13:08.77\00:13:12.62
Now stretching also is a way
00:13:12.67\00:13:13.92
that we can keep the body moving
00:13:13.97\00:13:16.15
and keep the blood circulating
00:13:16.20\00:13:17.17
but also, let the
heart rest a little bit.
00:13:17.18\00:13:19.95
So, now what we're
going to do is take our towel
00:13:20.20\00:13:22.12
and we're going to turn
it into an exercise tool!
00:13:22.17\00:13:24.65
We're gonna drape
it over the other side.
00:13:24.70\00:13:27.88
Go ahead and
drape it the other way
00:13:27.93\00:13:29.85
where you're
going to take the towel.
00:13:29.90\00:13:31.32
There you go.
00:13:31.37\00:13:32.34
We're going to use
that for resistance.
00:13:32.35\00:13:33.62
Okay go ahead and bring it
in between your legs here...
00:13:33.67\00:13:36.75
You want to be
bent forward far enough
00:13:36.80\00:13:38.18
that you can
straighten your arm out;
00:13:38.23\00:13:40.58
and we're going to
curl up and pull back down.
00:13:40.63\00:13:43.52
Curl up and push down.
00:13:43.57\00:13:46.72
So, now we're using the towel
00:13:46.77\00:13:48.95
as an instrument
of exercise here.
00:13:49.00\00:13:52.22
We can give ourselves some good
00:13:52.27\00:13:54.12
resistance with the towel.
00:13:54.17\00:13:56.92
Now if you have light dumbbells
or if you have an empty
00:13:56.97\00:14:00.98
Clorox jug that you
could fill with water or sand
00:14:01.03\00:14:04.62
or something else.
00:14:04.67\00:14:05.65
You can get some
benefits there as well
00:14:05.70\00:14:08.85
by doing some
exercise with that.
00:14:08.90\00:14:11.02
Okay try to make sure
the arm goes all the way
00:14:11.07\00:14:12.92
straight when we do it.
00:14:12.97\00:14:14.72
Good!
00:14:14.77\00:14:16.08
By leaning forward a little bit
00:14:16.13\00:14:17.38
we can maximize that
range of motion there.
00:14:17.43\00:14:22.65
Okay.
00:14:22.70\00:14:23.67
We're going to try
and do five more here.
00:14:23.68\00:14:28.12
And two more!
00:14:31.13\00:14:35.42
Good!
00:14:35.47\00:14:36.48
Alright let's switch over...
00:14:36.53\00:14:39.58
and we're going to curl up!
00:14:39.63\00:14:42.48
I find it
interesting sometimes Ted,
00:14:42.53\00:14:43.50
when I talk to
somebody about working out
00:14:43.53\00:14:46.08
and they say,
00:14:46.13\00:14:47.10
"well I don't want
to get big and muscular"
00:14:47.11\00:14:48.48
and I say, "well if
you can that'd be great!"
00:14:48.53\00:14:52.42
So for those who are seniors;
00:14:54.80\00:14:56.28
I don't think that's
going to be your number
00:14:56.33\00:14:58.42
one concern
about getting too big
00:14:58.47\00:15:00.92
and too muscular!
00:15:00.97\00:15:03.58
Okay
00:15:07.13\00:15:08.10
Once again we're
providing the resistance here.
00:15:08.11\00:15:11.58
You want to try and
keep that hand straight up.
00:15:11.63\00:15:16.28
That's why we have the towel
00:15:16.33\00:15:17.45
draped over the thumb side.
00:15:17.50\00:15:19.58
Because the function
of the bicep is to curl
00:15:19.63\00:15:22.28
and to what's called supernate
00:15:22.33\00:15:24.05
which is actually
to turn the wrist out.
00:15:24.10\00:15:26.82
Okay we're doing five more.
00:15:30.17\00:15:32.28
Two more!
00:15:36.30\00:15:40.12
Okay good.
00:15:40.17\00:15:41.14
Now what we're going to do is
00:15:41.15\00:15:42.12
we're going to
sit back in our chair
00:15:42.13\00:15:43.38
and we're gonna bring
the towel up over the head
00:15:43.43\00:15:45.75
and we're going
to push up like this
00:15:45.80\00:15:48.05
and back down.
00:15:48.10\00:15:49.78
So we're using the resistance to
00:15:49.83\00:15:51.38
bend the arm down
and pushing back up.
00:15:51.43\00:15:55.22
So we want to keep
that elbow in one spot
00:15:55.27\00:15:57.28
and make it so we can
extend that arm all the way out.
00:15:57.33\00:16:01.22
Good!
00:16:01.27\00:16:02.24
Looking good!
00:16:02.25\00:16:03.32
So we want to make sure
00:16:05.37\00:16:07.42
when we finish the exercise
00:16:07.47\00:16:08.72
our right arm
wants to be all the way
00:16:08.77\00:16:11.08
to full extension.
00:16:11.13\00:16:12.58
This will work that tricep area!
00:16:12.63\00:16:15.15
Okay we're going
to do eight more.
00:16:19.97\00:16:21.48
There's 1, 2, 3, 4, 5
00:16:21.53\00:16:30.32
Good! 6
00:16:30.37\00:16:32.68
two more,
00:16:32.73\00:16:34.38
7, 8
00:16:34.43\00:16:36.15
Okay just set it down.
00:16:36.20\00:16:37.78
Go into rest a second;
lets get a few breaths of air.
00:16:37.83\00:16:40.98
[taking deep breaths]
00:16:41.03\00:16:45.45
Even though we're in
the midst of an exercise,
00:16:45.50\00:16:47.75
that's okay!
00:16:47.80\00:16:48.77
It's still
alright to stop and relax
00:16:48.78\00:16:49.75
before we switch
over to the other side.
00:16:49.76\00:16:51.18
Because the main
thing is we want to get
00:16:51.23\00:16:54.22
the benefit of the
exercise without...
00:16:54.27\00:16:55.68
We don't want to put
ourselves at any risk,
00:16:55.73\00:16:57.95
Okay?
00:16:58.00\00:16:58.97
Lets put the other arm up over
00:16:58.98\00:17:00.65
and let's do the other side now.
00:17:00.70\00:17:02.55
Down and up.
00:17:02.60\00:17:03.57
Okay, you're
doing left side now;
00:17:03.58\00:17:04.78
Oops! Sorry! Wrong way.
00:17:04.83\00:17:06.48
There you go!
00:17:06.53\00:17:07.50
You might want
to bring your hands
00:17:07.51\00:17:09.38
a little bit
closer on the towel.
00:17:09.43\00:17:11.25
Okay let me help
you here a little bit.
00:17:11.30\00:17:13.72
Okay bring it
down; now up all the way!
00:17:13.77\00:17:17.55
There we go! Good!
00:17:17.60\00:17:19.08
Okay!
00:17:19.13\00:17:20.55
You know a lot of
times on exercise programs
00:17:24.47\00:17:26.45
as you'll see on television,
00:17:26.50\00:17:28.35
they have a lot of professional
00:17:28.40\00:17:30.48
fitness people in
there in their background,
00:17:30.53\00:17:33.65
Well here at 3ABN
we're not doing that!
00:17:33.70\00:17:35.38
We're taking
people with real problems
00:17:35.43\00:17:37.78
and real situations.
00:17:37.83\00:17:39.72
So, it helps you to
see that even though
00:17:39.77\00:17:42.15
we may not do everything
perfect the first time;
00:17:42.20\00:17:45.48
that's okay!
00:17:45.53\00:17:46.50
It's alright to be
working through situations here
00:17:46.51\00:17:49.05
and if we have to
correct form, that's fine!
00:17:49.10\00:17:51.75
So the only way
we learn is by trying
00:17:51.80\00:17:54.35
and finding out how we do here.
00:17:54.40\00:17:56.78
Okay five more times...
00:17:57.83\00:17:59.78
Good!
00:18:04.70\00:18:05.88
Three more
00:18:05.93\00:18:09.85
and last one.
00:18:09.90\00:18:12.52
Good!
00:18:12.57\00:18:14.12
Okay relax.
00:18:14.17\00:18:15.48
Okay, again, we're
just going to get some air.
00:18:15.53\00:18:18.45
You're starting to
perspire a little bit!
00:18:18.50\00:18:20.68
That's good!
00:18:20.73\00:18:22.05
Okay nice full
breaths and blow out.
00:18:22.10\00:18:25.25
And again! [inhaling]
00:18:25.30\00:18:28.88
And again! [inhailing]
00:18:28.93\00:18:31.42
We're going to be
going into legs here
00:18:31.47\00:18:32.98
in just a moment so
we want to make sure
00:18:33.03\00:18:34.98
the heart is
relaxed a little bit.
00:18:35.03\00:18:37.58
What people don't realize is
00:18:37.63\00:18:38.62
when we do exercise like this,
00:18:38.67\00:18:41.95
it does
stimulate the heart a lot!
00:18:42.00\00:18:45.12
In fact,
00:18:45.17\00:18:46.14
this will actually
drive your heart rate higher
00:18:46.15\00:18:47.95
than aerobic exercise will
00:18:48.00\00:18:49.52
but for a short period of time.
00:18:49.57\00:18:51.48
The way a body
works is it demands oxygen
00:18:51.53\00:18:55.22
to the muscles that are working.
00:18:55.27\00:18:56.55
When you do that and
if it's a very intensive
00:18:56.60\00:19:00.75
exercise, that
process where piruvic acid,
00:19:00.80\00:19:05.65
(it gets kind of technical),
00:19:05.70\00:19:06.88
goes into acedyl coenzyme A
00:19:06.93\00:19:08.72
which goes into the crib cycle,
00:19:08.77\00:19:10.65
the piruvic acid
becomes another chemical
00:19:10.70\00:19:12.48
called lactic acid
and that's what causes
00:19:12.53\00:19:14.85
the burning
effect in the muscles.
00:19:14.90\00:19:16.45
A lot of people
think that's really bad.
00:19:16.50\00:19:18.78
Well... Not so much!
00:19:18.83\00:19:20.08
It's the body's
way of saying STOP!
00:19:20.13\00:19:22.38
But we also find when
people do exercise to that point
00:19:22.43\00:19:26.45
it helps their
muscles get stronger
00:19:26.50\00:19:28.32
and they get better.
00:19:28.37\00:19:29.45
People often
times worry about the
00:19:29.50\00:19:31.02
lactic acid but
as soon as you stop;
00:19:31.07\00:19:33.42
the burning subsides
00:19:33.47\00:19:35.02
and the reason
why is the lactic acid
00:19:35.07\00:19:37.15
is carried through the body
00:19:37.20\00:19:38.85
and can actually
come back again as glucose
00:19:38.90\00:19:40.68
(which is our
simplest form of sugar)
00:19:40.73\00:19:42.65
that our body uses for energy.
00:19:42.70\00:19:44.32
So the body is so incredible!
00:19:44.37\00:19:46.08
When people think
we're a genetic accident;
00:19:46.13\00:19:47.92
it really amazes me because when
00:19:47.97\00:19:50.22
you study physiology...
00:19:50.27\00:19:52.05
We truly are fearfully
00:19:52.10\00:19:53.55
and wonderfully made!
00:19:53.60\00:19:55.05
Okay let's stand up.
00:19:55.10\00:19:56.25
In fact, first of all,
00:19:56.30\00:19:57.27
why don't we put those
towels back over there?
00:19:57.28\00:19:58.68
We won't need those anymore.
00:19:58.73\00:20:00.45
We're going to get
into leg training now.
00:20:00.50\00:20:02.35
Leg training can take
a big demand on the body
00:20:02.40\00:20:05.15
because those legs are
an even larger muscle group
00:20:05.20\00:20:06.65
and they can even call
for more lactic acid buildup
00:20:06.70\00:20:10.15
before we actually stop.
00:20:10.20\00:20:11.28
So we're not going to
take it too far into that!
00:20:11.33\00:20:13.32
We're going to be
doing a squatting motion here
00:20:13.37\00:20:14.78
and we have a chair back
here for a couple of reasons.
00:20:14.83\00:20:18.48
First of all to
it gives us kind of
00:20:18.53\00:20:19.98
a gage here as to
where we're going.
00:20:20.03\00:20:21.22
Also, for any reason
you might all of a sudden,
00:20:21.27\00:20:23.02
get weak and collapse
you won't land on the floor!
00:20:23.07\00:20:26.32
You've got a chair to sit in.
00:20:26.37\00:20:27.34
Just in case.
00:20:27.35\00:20:28.45
Just in case!
00:20:28.50\00:20:29.47
We're gonna cross the arms;
00:20:29.48\00:20:30.45
and what we're going to
do is when we squat down;
00:20:30.50\00:20:32.42
our first motion...
00:20:32.47\00:20:33.44
we're going to
push our hips back
00:20:33.47\00:20:35.02
towards the chair.
00:20:35.07\00:20:36.82
Okay.
00:20:36.87\00:20:37.84
Then we're
going to come back up.
00:20:37.85\00:20:38.82
We want to try to
keep our chest up but
00:20:38.83\00:20:40.25
we're sticking our hips out.
00:20:40.30\00:20:41.75
Now Ted has had a
couple of bad back fractures;
00:20:41.80\00:20:45.32
so he's a senior but
he also has to be aware of
00:20:45.37\00:20:48.92
his old back because
he's got some problems
00:20:48.97\00:20:51.55
down that L1 through L5 area.
00:20:51.60\00:20:53.62
So we're doing squats here but
00:20:53.67\00:20:55.72
we're not squatting
down very deeply because
00:20:55.77\00:20:57.82
the further down
we go it might put
00:20:57.87\00:20:58.84
a little stress on his back.
00:20:58.85\00:21:00.55
For right now
we just want to get
00:21:00.60\00:21:02.35
some good leg stimulation.
00:21:02.40\00:21:04.45
Now, if you can go down
further, that's fine but,
00:21:04.50\00:21:06.42
if this is all you
can do just a few inches
00:21:06.47\00:21:09.48
this is still going to
be better than not. Okay.
00:21:09.53\00:21:13.45
So keep it going!
00:21:13.50\00:21:15.55
Keep the chest up.
00:21:15.60\00:21:17.42
Push the hips back
and you should get a good
00:21:17.47\00:21:21.05
effect of training on
your hips and your thighs.
00:21:21.10\00:21:29.15
Feeling that alright?
00:21:29.20\00:21:30.82
Yeah!
00:21:30.87\00:21:31.84
Okay! We're
going to do ten more!
00:21:31.85\00:21:34.22
That feels alright on your back?
00:21:38.13\00:21:40.52
So far!
00:21:40.57\00:21:41.54
Good! Well we want
to keep it that way!
00:21:41.55\00:21:43.02
We don't want
all of a sudden for
00:21:43.07\00:21:44.78
you to say, "that hurts"!
00:21:44.83\00:21:46.35
If you squat
properly, this is a really safe
00:21:47.57\00:21:49.52
effective
exercise for the back as
00:21:49.57\00:21:52.05
long as we
don't go down too far.
00:21:52.10\00:21:53.88
Okay let's hold that now.
00:21:53.93\00:21:55.88
We're going to try and
hold that for 30 seconds.
00:21:55.93\00:21:59.08
Now the beauty of this, Ted, is
00:21:59.13\00:22:00.58
when 30 seconds are up,
00:22:00.63\00:22:01.78
we get to sit down in the chair.
00:22:01.83\00:22:03.85
Okay, that sounds alright?
00:22:03.90\00:22:06.02
Okay there's 10!
00:22:06.07\00:22:08.82
Remember we want to make sure
00:22:08.87\00:22:10.48
you get a lot of breathing!
00:22:10.53\00:22:11.82
We'll get a
nice little rest here
00:22:11.87\00:22:13.65
when we sit back down.
00:22:13.70\00:22:15.82
There's 20
00:22:15.87\00:22:17.35
Ten more seconds!
00:22:17.40\00:22:20.42
6, 5, 4, 3, 2, 1
00:22:20.47\00:22:27.58
Sitting in a chair
never felt so good!
00:22:27.63\00:22:29.75
Did it?
00:22:29.80\00:22:31.55
Okay, once again,
00:22:31.60\00:22:33.05
we want to get
nice big breaths of air.
00:22:33.10\00:22:37.08
[inhaling]
00:22:37.13\00:22:38.78
Blow out...
00:22:38.83\00:22:41.25
Fill those lungs...
00:22:41.30\00:22:42.38
Not too hard to
encourage you breath after
00:22:42.43\00:22:44.32
that exercise, is it?
00:22:44.37\00:22:46.88
For sure!
00:22:46.93\00:22:47.90
Okay! now what
we're going to do Ted, is
00:22:47.91\00:22:49.42
stretch out a little bit.
00:22:49.47\00:22:50.82
We're gonna
just pull the knee up
00:22:50.87\00:22:52.75
towards the chest.
00:22:52.80\00:22:55.42
This should be a
nice comfortable feel
00:22:55.47\00:22:57.18
after what we've done there.
00:22:57.23\00:22:58.20
It doesn't take a
lot of strength training
00:22:58.23\00:23:00.68
to make a good benefit.
00:23:00.73\00:23:02.82
In fact, once upon
a time I used to spend
00:23:02.87\00:23:05.22
4 hours a day, 7
days a week training.
00:23:05.27\00:23:07.32
Now I only spend
about 3 times a week
00:23:07.37\00:23:09.32
for a bout 20 minutes!
00:23:09.37\00:23:11.28
You can get just as much benefit
00:23:11.33\00:23:14.02
doing it in that amount of time!
00:23:14.07\00:23:16.28
In fact, I actually feel I get
00:23:16.33\00:23:17.72
more benefit
doing it 3 times a week
00:23:17.77\00:23:19.55
for 20 minutes than I get
00:23:19.60\00:23:20.78
7 days a week for 4 hours!
00:23:20.83\00:23:24.15
When I was doing
the 7 days a week
00:23:24.20\00:23:25.62
for 4 hours I
was only 20 years old
00:23:25.67\00:23:27.78
and now in my mid
40's, you know, it's a
00:23:27.83\00:23:30.92
whole different thing!
00:23:30.97\00:23:34.98
Okay relax!
00:23:35.03\00:23:36.82
Now let's pull the leg up
00:23:36.87\00:23:39.52
and we're going
to pull the leg up
00:23:39.57\00:23:41.78
towards the chest
and feel that stretch
00:23:41.83\00:23:45.08
in the hips
00:23:45.13\00:23:48.35
and the back of the leg
00:23:48.40\00:23:50.38
Nice, steady pull.
00:23:50.43\00:23:51.48
We're going to pull back about
00:23:51.53\00:23:53.55
15 seconds,
00:23:53.60\00:23:55.55
We have about five
more seconds to go.
00:23:55.60\00:24:00.75
Okay good!
00:24:00.80\00:24:02.42
Now switch to the other side.
00:24:02.47\00:24:06.05
Nice steady pull
00:24:06.10\00:24:11.52
and let's hold that
for five more seconds now.
00:24:11.57\00:24:17.68
Okay that's good!
00:24:19.50\00:24:21.12
Alright! What
we're going to do now is
00:24:21.17\00:24:22.32
some abdominal
training and we'll do it
00:24:22.37\00:24:24.92
from a seated position.
00:24:24.97\00:24:26.98
We're going to put our hands on
00:24:27.03\00:24:28.62
our abdomens and
what that will do is
00:24:28.67\00:24:30.62
help us put our
mind where our belly is
00:24:30.67\00:24:34.05
just by the mere fact of touch,
00:24:34.10\00:24:35.07
we tend to be able
to contract the muscles
00:24:35.08\00:24:38.25
more effectively.
00:24:38.30\00:24:39.27
So what we're
gonna do is we're gonna
00:24:39.28\00:24:41.22
blow out as much as we can
00:24:41.27\00:24:43.22
and we're gonna crunch forward.
00:24:43.27\00:24:46.18
Then we're gonna sit back
00:24:46.23\00:24:47.88
and we're gonna
lay back as we come
00:24:47.93\00:24:50.65
and feel the
abdominal wall stretch
00:24:50.70\00:24:52.65
and blow out and crunch forward.
00:24:52.70\00:24:59.85
Okay, let's keep it going!
00:24:59.90\00:25:01.52
Now for those who do
not have back problems
00:25:01.57\00:25:04.65
they can easily do
these crunches on the floor.
00:25:04.70\00:25:07.72
It will make them
more difficult but
00:25:07.77\00:25:11.78
since Ted has
had the back problem
00:25:11.83\00:25:14.35
we can still get a
good abdominal affect
00:25:14.40\00:25:17.72
just from
sitting in the chair here
00:25:17.77\00:25:20.75
and crunching forward.
00:25:20.80\00:25:21.77
The thing we
want to think about is
00:25:21.78\00:25:23.02
compressing the abdominal in.
00:25:23.07\00:25:25.22
That's why we blow
out when we come forward.
00:25:25.27\00:25:29.52
As we do that we
draw the abdominal in.
00:25:29.57\00:25:35.15
Not too many people
I know want to build
00:25:35.20\00:25:37.48
their abdominal out.
00:25:37.53\00:25:40.45
Even though I see
a lot of people in
00:25:40.50\00:25:41.95
athletic clubs and
gyms who are doing that
00:25:42.00\00:25:44.48
because they put
all sorts of weight on.
00:25:44.53\00:25:46.15
They don't focus on the
technique of the exercise
00:25:46.20\00:25:49.28
and they're actually extending
their abdominal wall out.
00:25:49.33\00:25:52.38
It's a big strong muscular wall.
00:25:52.43\00:25:54.52
It doesn't have a
lot of range of motion
00:25:54.57\00:25:56.08
but just it has
stability purposes.
00:25:56.13\00:25:59.08
As we're doing this
we only have about a
00:25:59.13\00:26:00.65
4 inch range of motion
as we're going forward.
00:26:00.70\00:26:04.88
That's all the abdominal does.
00:26:04.93\00:26:06.78
Okay we're gonna
do five more here!
00:26:06.83\00:26:10.52
And two more!
00:26:14.53\00:26:16.85
Good. Okay!
00:26:19.73\00:26:20.70
Now we're gonna sit
towards the edge of the chair
00:26:20.71\00:26:24.32
and we're gonna
turn to the side.
00:26:24.37\00:26:26.75
Now turn
00:26:26.80\00:26:30.12
and turn.
00:26:30.17\00:26:33.15
This exercise allows us to keep
00:26:33.20\00:26:35.12
the flexibility of movement
00:26:35.17\00:26:39.38
and it works those
external oblique area.
00:26:39.43\00:26:43.68
People often times
are concerned about
00:26:43.73\00:26:46.22
what they call the love handles
00:26:46.27\00:26:47.78
or the fatty
deposits on the side.
00:26:47.83\00:26:49.15
We cannot
magically stimulate those
00:26:49.20\00:26:52.48
but by good regular exercise
00:26:52.53\00:26:53.98
we get an overall
effect that will help
00:26:54.03\00:26:56.25
keep those muscles toned, strong
00:26:56.30\00:26:59.38
and keep our trunk flexible
which is very important.
00:26:59.43\00:27:02.68
Okay, we're gonna
do three more each way.
00:27:02.73\00:27:07.35
There's 1
00:27:07.40\00:27:10.38
and 2
00:27:10.43\00:27:12.65
and 3
00:27:12.70\00:27:14.08
Good!
00:27:14.13\00:27:15.10
Okay Ted, we're all done!
00:27:15.11\00:27:19.42
There's no reason
to let ourselves go
00:27:19.47\00:27:21.08
simply because of the
fact we're getting older;
00:27:21.13\00:27:23.55
I remember one time
Jack Olane was asked,
00:27:23.70\00:27:25.08
"do you feel like you've
added years to your life?"
00:27:25.13\00:27:27.82
And he goes,
00:27:27.87\00:27:28.84
"I don't know but I've
added life to my years!"
00:27:28.85\00:27:30.75
All of us can do that!
00:27:30.80\00:27:31.77
Muscles are still
responsive even as we get older
00:27:31.78\00:27:33.88
and you'll be amazed
how strong you can get
00:27:33.93\00:27:36.32
with a little bit of effort.
00:27:36.37\00:27:37.68
But, remember to do
it for the right reasons.
00:27:37.73\00:27:40.02
The Bible says,
00:27:40.07\00:27:41.04
"I can do all things through
Christ who strengthens me"
00:27:41.05\00:27:43.38
God bless you and
we'll see you next time!
00:27:43.43\00:27:46.45