[Disclaimer]
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Ever hear the term
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"baby boomers"?
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Today we're going to be focusing
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on that age group!
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Stay tuned for Body and Spirit
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coming up next!
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[ Music ]
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Hello I'm Dick Nunez
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Wellness Director for
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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're going to be
focusing on baby boomers.
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One of the most
popular age groups
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in our country today.
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What do baby boomers need
to do to keep themselves fit?
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They think they're
going to last a long time
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and they want to be healthy
and, of course, it really
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helps to increase the
exercise range as baby boomers
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are starting to head
up being senior citizens!
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So, what is our status today?
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If you look in the
Bible it says that,
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"man is created
in God's own image".
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That includes
women too of course.
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But what happens with
our bodies over the years is
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we neglect them and
they start to fade away.
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If we look at
buying a brand new car
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we know that if we
change the oil regularly
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and if we put
good gasoline in there,
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we know that car
will last longer.
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Same with our bodies.
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If we take good
care of our bodies
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they'll last a long time!
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Now cars come and go.
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During our lifetime
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we'll have many of them!
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But we're only
going to have one body!
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We should really take care of it
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and do all for the glory of God!
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So we're gonna focus
today on an exercise program
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that all people
should be able to do
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or modify to their
own personal needs.
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So, if we're
ready let's get started!
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Helping me today
will be John and Tony!
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First thing we always want
to do when we start a workout
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is we want to get
loosened up a little bit.
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We're going to start
by doing some nice easy
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arm rotations around to
get the blood circulating
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and to get the shoulders moving.
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Range of motion is so important!
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A lot of times when
people do this they hear that...
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snap, crackle and pop grinding;
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the old Rice
Krispies phenomena that
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is happening in their shoulders.
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That doesn't have to keep going!
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As we get more and more fit
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that should get less and less!
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Okay! Let's reverse it
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and go the other way.
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Just make nice,
comfortable circles.
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No stress on this.
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Just nice and easy.
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If you can't go
full range, that's okay!
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People have shoulder problems
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who can't get all
the way up and around.
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.okay now we're going to
take our arms up like this
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and we're just
going to bring them in
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and push them back,
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bring them in and back.
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We're just warming
up for what is to come.
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Once we get the
body's blood flow
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circulating
nicely, we'll be able to do
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pretty much
whatever we'll need to do.
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Let's do 5 more here.
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And three more.
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Okay good.
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Now, what we're going to do is
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we're going to do some push ups.
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Push ups can be done
lots of different ways!
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Everybody's excited to do them.
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Always are!
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It's one of the
best overall upper body
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exercises because
it works the chest,
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it works the shoulders,
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it works the backs of your arms.
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So it's a good
compound exercise!
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However, it can
also be difficult.
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But if you need to, you can also
do push ups against the wall.
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You can do them in a
modified position off your knees
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or you can do the
regular military push ups.
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Today I think we'll
do the military push ups!
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Hit the deck!
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Okay. We can vary the
speeds on these but we're
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just gonna do regular push ups!
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Okay ready? Down and up
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and down and up and down and up,
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down and up.
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Okay keep going at that pace!
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There's gonna be
physiological variability
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in all people so one might
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last longer than the other here
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but we can modify it
to make sure both guys
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get good overall
exercise. And once again,
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for the ladies they can
do this exercise as well,
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I've seen women do
push ups very easily.
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Even a lot of these
fitness competitions
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you see women
doing one hand push ups,
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very easily.
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You want to do
some of those today?
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No one here? Okay. Not yet.
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Okay keep going!
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Push hard each one!
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Concentrate.
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Okay keep going.
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Okay John speed
it up a little bit!
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Let's get a few more in there.
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We're going to
try to take it to a
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momentary
muscular fatigue point.
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Looks like we're getting close.
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Okay John do 5 more!
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Let's go! Come on!
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Hang in there Tony!
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You're doing good!
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Not yet get back in position.
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lower yourselves
partway, both of you
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and hold it.
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Lower yourself down Tony. Good.
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Hold it for 10 seconds.
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1, 2, 3, 4, 5, 6, 7, 8, 9,
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9 , 93, 10. Good!
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Okay up on the feet!
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Now we want to
stretch those muscles out.
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We are going to reach back.
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Feel it stretch.
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Bring it across.
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Pull the shoulder blades out
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as you do this and reach back.
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Okay and again across.
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Okay good!
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We felt those a
little bit, did we?
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Okay!
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Why don't we
just get a couple of
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nice deep
breaths through the nose,
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out through the mouth.
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Breathing is an
important part of overall
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fitness and exercise.
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Getting lots of
fresh air is very,
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very vital to our health.
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Okay now we're going to
work on the upper back area.
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The way we're
going to do that is;
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we're going to use our
own body as resistance,
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we're gonna bend
over at the waist,
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bend the knees.
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We're going to reach out as
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if we're going to
reach out and grab...
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...like starting a lawnmower.
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We're gonna grab the wrist.
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We're going to pull back
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and then we're going
to pull back out again.
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We're using our own
body as a resistance
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and you want to reach way out.
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We're drawing the scapula back
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and bring it back
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and then pull way out.
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Okay let's bend the
waist a little bit John.
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Bend over.
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Bend over at the waist.
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There you go!
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On our program here at 3ABN
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we tend not to use professional
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athletes to do the workouts like
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you'll see in some programs.
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We simply use
regular people with
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various needs in their life
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and try to cater
that to all people.
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Okay let's bend at
the waist a little more.
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There we go!
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Okay let's do 5 more!
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1, 2, 3, 4,
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One more time, and 5!
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Now reverse it.
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Switch to the other side.
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Okay good.
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Remember you're pulling back
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and then you're
resisting on the way back
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as you pull out
with the other arm!
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Good! Excellent!
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Keep going!
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You dictate how
hard you exercise here.
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How hard you resist obviously,
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the more you're
going to get out of it.
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But pace yourself!
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If you need to rest that's fine.
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Okay we've got ten more to go!
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1, 2, 3, you guys
are failing in the
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synchronized
swinging department.
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Okay, pull.
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4, 5, 6 Good! 7, 8, two more
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9 last one.
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Okay now let's
stretch those muscles out,
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reach an arm up over the head.
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You're going to
pull at the elbow.
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Okay lean back this way
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a little bit Tony.
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Good much better!
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We'll hold this stretch for
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about 10 to 15 seconds
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and let's switch.
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Okay good.
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When you do this stretch
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you want to feel
it down in this area
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and up into the
shoulder scapula area.
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It's important to
keep that flexibility.
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John he's
practicing to be a rubber man.
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He's doing good.
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Alright relax!
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Now we're going to work
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the shoulder area.
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It's an area that
goes on a lot of people.
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Shoulders are a
muscle group that
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really adds to the
aesthetics of our physique
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cause we have
nice strong shoulders.
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That gives us that V taper
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and most people I know,
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now I haven't
met anybody that says
00:09:28.60\00:09:30.35
"you know what I hope
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"that someday I
look like a pear!
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"That's the shape I want".
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Most people don't want that.
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You know, they
either want that hour glass
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or that nice V taper.
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So having nice
strong shoulders helps that
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and a lot of
times you grab somebody
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on the shoulder and
all you feel is bone.
00:09:42.43\00:09:44.38
Well we don't want that!
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Because while we feel
the bone there's no...
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.the muscle's there but
it's not developed at all.
00:09:46.67\00:09:48.52
So, we're going to
work the shoulders now
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and we're going
to put the arms out
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and we're going to do
little circles with them.
00:09:51.87\00:09:55.48
This works multiple
muscles in that shoulder region.
00:09:55.53\00:09:58.55
It works the muscles of
what we call the rotator cuff.
00:09:58.60\00:10:01.72
Now we're going to go larger.
00:10:01.77\00:10:07.38
And now we're
going to go smaller.
00:10:07.43\00:10:08.88
And by varying the
size of our circles
00:10:08.93\00:10:12.15
or the direction we
will put more emphasis
00:10:12.20\00:10:15.82
on the
intensity of the exercise.
00:10:15.87\00:10:18.18
Okay now let's reverse it.
00:10:18.23\00:10:21.25
Now let's go larger
00:10:21.30\00:10:25.38
and now smaller.
00:10:25.43\00:10:28.95
Now reverse it.
00:10:29.00\00:10:30.58
And while we're doing it
00:10:30.63\00:10:31.60
we want to focus on the
muscles that we're doing.
00:10:31.61\00:10:33.25
Now larger and if you
need to put your arms down
00:10:33.30\00:10:36.65
while you're
doing this that's fine.
00:10:36.70\00:10:38.35
Okay nice and tight again,
00:10:38.40\00:10:40.22
make small circles.
00:10:40.27\00:10:42.72
Now reverse it
00:10:42.77\00:10:45.35
and reverse it again.
00:10:45.40\00:10:46.88
How you doing back here?
00:10:46.93\00:10:48.48
Keep those arms up!
00:10:48.53\00:10:50.25
Okay nice and straight.
00:10:50.30\00:10:51.95
Okay larger circles.
00:10:52.00\00:10:59.58
Now small again
00:10:59.63\00:11:01.45
and large and small.
00:11:01.50\00:11:03.65
And large and small.
00:11:03.70\00:11:07.75
Now let's reverse it.
00:11:07.80\00:11:10.08
And reverse it again.
00:11:10.13\00:11:11.88
And reverse it and larger
00:11:11.93\00:11:18.72
and smaller.
00:11:18.77\00:11:20.78
now back to the front again
00:11:20.83\00:11:25.08
and reverse it.
00:11:25.13\00:11:27.85
Starting to feel it
in your shoulders yet?
00:11:27.90\00:11:30.02
A little bit? Okay.
00:11:30.07\00:11:31.75
Reverse it again.
00:11:31.80\00:11:33.52
Okay keep those
arms nice and straight!
00:11:33.57\00:11:35.12
Keep them up
shoulder level okay.
00:11:35.17\00:11:39.58
And we're going to hold
it here in just a moment,
00:11:39.63\00:11:42.15
should be nice and small.
00:11:42.20\00:11:44.12
Now we're going to hold it
00:11:44.17\00:11:45.25
for 30 seconds
starting right about now.
00:11:45.30\00:11:51.78
While you're doing this
00:11:51.83\00:11:52.80
you'll probably
feel a little lactic acid
00:11:52.81\00:11:55.65
building up in your shoulders.
00:11:55.70\00:11:57.35
That's your body's way of saying
00:11:57.40\00:11:59.32
"we've done enough"
00:11:59.37\00:12:00.52
but we can hang in there
00:12:00.57\00:12:01.85
a little bit through that
00:12:01.90\00:12:03.22
and as we go
through that process,
00:12:03.27\00:12:04.88
the body will
metabolize the lactic acid.
00:12:04.93\00:12:06.42
In fact, you can bring
it back into glucose again
00:12:06.47\00:12:08.35
which is the simple
sugar our body uses to burn,
00:12:08.40\00:12:11.58
use for energy for our muscles.
00:12:11.63\00:12:14.42
But while the
lactic acid is building up
00:12:14.47\00:12:16.05
you might feel a
little bit of burning.
00:12:16.10\00:12:20.65
Okay and relax. Good.
00:12:20.70\00:12:22.95
Okay now what we're
going to do is take our hands
00:12:23.00\00:12:27.22
like this and just
kinda hook them together
00:12:27.27\00:12:29.02
and we're going to raise
up to the front and back down.
00:12:29.07\00:12:32.68
We're going to work up and down.
00:12:32.73\00:12:35.02
This will work the
frontal deltoid aspect
00:12:35.07\00:12:37.65
and will also help us
with our flexibility again.
00:12:37.70\00:12:43.02
Up and down.
00:12:43.07\00:12:44.58
It's a good cool
down for the shoulders
00:12:44.63\00:12:46.88
after what we just did.
00:12:46.93\00:12:53.28
Okay, let's do 10 more.
00:12:53.33\00:12:55.75
1, 2, 3, keep the arms straight!
00:12:55.80\00:13:03.65
4, 5, good! 6, 7 Three more!
00:13:03.70\00:13:12.65
8, 9 and 10.
00:13:12.70\00:13:17.95
Now let's take the hands
in the same type of position
00:13:18.00\00:13:20.02
and bring them up
and then push down.
00:13:20.07\00:13:23.12
You want the elbows up and down.
00:13:23.17\00:13:25.15
This is bringing
the trapezius into play
00:13:25.20\00:13:28.82
and finishing off the deltoids.
00:13:28.87\00:13:32.15
You can use light
weights when you do this.
00:13:32.20\00:13:34.78
You can either
have some dumbbells
00:13:34.83\00:13:37.42
or some empty Clorox jugs.
00:13:37.47\00:13:40.65
You can even use
some cans if you want
00:13:40.70\00:13:43.15
or books.
00:13:43.20\00:13:45.55
Ten more!
00:13:45.60\00:13:46.57
1, 2, 3, 4, 5, 6, 7, 8,
00:13:46.60\00:14:02.25
9 One more time! And 10. Good!
00:14:02.30\00:14:06.15
Okay let's
stretch those muscles out!
00:14:06.20\00:14:07.48
Let's just take an
arm and bring it across.
00:14:07.53\00:14:10.55
Nice, steady pull and switch.
00:14:14.33\00:14:25.32
Okay 5 more seconds.
00:14:25.37\00:14:30.58
Okay, good relax.
00:14:30.63\00:14:32.18
Okay. Now we're going
to do some biceps exercise.
00:14:32.23\00:14:34.18
We're just going to reach out,
00:14:34.23\00:14:36.98
we're gonna
squeeze the arms down
00:14:37.03\00:14:38.85
and reach out.
00:14:38.90\00:14:39.95
Squeeze down and out.
00:14:40.00\00:14:46.08
You want to focus
on flexing your arm
00:14:46.13\00:14:47.65
each time you come down.
00:14:47.70\00:14:49.32
Okay. Let's do ten more!
00:14:57.00\00:14:59.25
1, 2, 3 Make sure
you keep the elbows up!
00:14:59.30\00:15:05.35
They should stay
shoulder height at least.
00:15:05.40\00:15:09.52
5, 6, 7, 8
00:15:09.57\00:15:16.32
Two more!
00:15:16.37\00:15:17.68
9 and 10 Good!
00:15:17.73\00:15:21.72
Now we're going to
do some triceps exercise
00:15:21.77\00:15:23.65
and the way we're
going to do that is
00:15:23.70\00:15:25.38
we're gonna act as
our own resistance.
00:15:25.43\00:15:27.88
Some of this we did on a pole.
00:15:27.93\00:15:30.45
You're going to have the palm up
00:15:30.50\00:15:32.85
put the fist down into it,
00:15:32.90\00:15:33.87
and we're gonna push down
00:15:33.88\00:15:35.72
and bring it back.
00:15:35.77\00:15:37.05
We'll provide the
resistance for ourselves.
00:15:37.10\00:15:39.82
You want to act like your elbow
00:15:39.87\00:15:41.72
is bolted into your side
00:15:41.77\00:15:45.52
and give yourself resistance
on the way back too John.
00:15:45.57\00:15:48.55
There you go! Good! Excellent!
00:15:48.60\00:15:52.65
Good job Tony!
00:15:52.70\00:15:53.78
You want to keep
that elbow in one spot.
00:15:56.80\00:15:59.18
Up now down.
00:15:59.23\00:16:00.52
Much better. Good! Excellent.
00:16:00.57\00:16:03.38
When John does
these he really puts
00:16:03.43\00:16:04.85
a lot of effort into it!
00:16:04.90\00:16:06.38
Not that you don't
Tony, but, he starts shaking
00:16:06.43\00:16:08.28
when he does
his. But that's okay!
00:16:08.33\00:16:10.88
Each person will
take it at their own pace,
00:16:10.93\00:16:14.05
to their own intensity.
00:16:14.10\00:16:15.15
The beauty of
this type of workout is
00:16:15.20\00:16:18.42
we only do one set!
00:16:18.47\00:16:19.44
Often times people say,
00:16:19.45\00:16:20.58
well, how many sets should I do?
00:16:20.63\00:16:23.35
Well, the more sets you do,
00:16:23.40\00:16:24.38
the more chance you have to
00:16:24.43\00:16:26.08
cause a minor rupture around
00:16:26.13\00:16:27.45
the connective
tissue which is gonna
00:16:27.50\00:16:29.45
cause muscular soreness.
00:16:29.50\00:16:30.47
When we do one
set, we really don't get
00:16:30.48\00:16:32.32
that much muscular soreness
00:16:32.37\00:16:33.65
cause we're
fatiguing the muscular tissue
00:16:33.70\00:16:35.42
without going after
that connective tissue.
00:16:35.47\00:16:37.88
That minor
disruption in the cell tissue
00:16:37.93\00:16:40.25
around there is
what causes that late
00:16:40.30\00:16:43.02
onset muscular soreness.
00:16:43.07\00:16:44.04
Okay let's switch
around to the other side now.
00:16:44.05\00:16:45.88
Okay we're going to come up.
00:16:49.57\00:16:51.15
There you go.
00:16:51.20\00:16:52.18
Come out a little further.
00:16:52.23\00:16:53.62
There you go!
00:16:53.67\00:16:56.68
Excellent!
00:16:56.73\00:16:58.18
Good job!
00:16:58.23\00:16:59.20
This is something
that is very simple to do.
00:16:59.21\00:17:00.18
Even people who are very busy.
00:17:00.19\00:17:01.58
Business
executives or business owners
00:17:01.63\00:17:04.22
or politicians
or doctors, lawyers,
00:17:04.27\00:17:06.32
whatever you're doing!
00:17:06.37\00:17:07.34
Or one of the busiest
jobs somebody can have
00:17:07.35\00:17:09.48
is just being a
housewife at home.
00:17:09.53\00:17:11.22
Taking care of the
kids and the house,
00:17:11.27\00:17:12.68
even still you can
take a few moments just to
00:17:12.73\00:17:15.02
go through some
exercises like this
00:17:15.07\00:17:16.95
and get a lot of
benefit out of it
00:17:17.00\00:17:18.18
and you're going to
feel a whole lot better!
00:17:18.23\00:17:20.22
Okay we've got about
ten more to go fellas!
00:17:20.27\00:17:22.95
Okay good. Keep it up!
00:17:29.37\00:17:34.45
Now we've got 5 to go.
00:17:34.50\00:17:42.52
And three more. 1, 2, 3
00:17:42.57\00:17:50.02
Okay. Now we're
going to do some legs.
00:17:50.07\00:17:53.28
One of the areas
we tend to neglect.
00:17:53.33\00:17:55.15
I see a lot of people
in the gym that work out
00:17:55.20\00:17:56.58
their upper body really
hard cause they enjoy that.
00:17:56.63\00:17:58.95
But when it
comes to leg training,
00:17:59.00\00:18:00.65
they don't want to do that!
00:18:00.70\00:18:02.38
But legs are so important when
00:18:02.43\00:18:03.75
you want to do things in life.
00:18:03.80\00:18:05.42
If you want to go for walks
00:18:05.47\00:18:06.44
or hikes or jog
or mountain climb
00:18:06.47\00:18:09.18
or whatever it is, cycling...
00:18:09.23\00:18:10.88
Strong legs are
very, very important!
00:18:10.93\00:18:13.02
And also,
00:18:13.07\00:18:14.04
one of the problems we have
00:18:14.05\00:18:15.02
in our society is bad backs.
00:18:15.03\00:18:16.55
So, if we do a lot of
00:18:16.60\00:18:17.72
leg training we help stabilize
00:18:17.77\00:18:19.48
and protect our back as well.
00:18:19.53\00:18:20.55
So we're going to do some squats
00:18:20.60\00:18:21.85
and the way
we're going to do that
00:18:21.90\00:18:22.87
is we're going to have our feet
00:18:22.88\00:18:23.98
just a little wider
than shoulder width,
00:18:24.03\00:18:25.95
toes turned out slightly
00:18:26.00\00:18:27.22
and you can go
ahead and face front
00:18:27.27\00:18:29.52
there John, I'm
turned at an angle
00:18:29.57\00:18:30.98
so you can see me.
00:18:31.03\00:18:32.22
Then we're going
to cross the arms,
00:18:32.27\00:18:34.12
squat down
pushing the hips back.
00:18:34.17\00:18:36.75
We don't want to
00:18:36.80\00:18:37.77
ride the knees
over the feet at all.
00:18:37.80\00:18:39.58
Okay go ahead and
squat down deeper...
00:18:39.63\00:18:42.35
deeper, deeper. Good!
00:18:42.40\00:18:44.35
Now back up.
00:18:44.40\00:18:45.82
Okay keep your chest up!
00:18:45.87\00:18:48.72
Good!
00:18:48.77\00:18:49.74
Now push the hips back.
00:18:49.75\00:18:52.75
Work on pushing your hips back
00:18:52.80\00:18:54.25
a little more Tony.
00:18:54.30\00:18:55.85
That's better!
00:18:55.90\00:18:57.78
Now this may be a
little uncomfortable
00:18:57.83\00:18:59.42
at first until you
get the feel of it.
00:18:59.47\00:19:02.18
At first, you might
feel a little awkward
00:19:02.23\00:19:03.85
like you might tip over
00:19:03.90\00:19:05.28
or you want to bring your heels
00:19:05.33\00:19:06.92
off the ground.
00:19:06.97\00:19:07.98
If you sit back
and do it properly,
00:19:08.03\00:19:09.95
you shouldn't have any problems!
00:19:10.00\00:19:11.25
Often times when
wives ask their husbands,
00:19:11.30\00:19:14.48
"will you take
the trash out for me
00:19:14.53\00:19:15.95
or can you help carry
these things downstairs?"
00:19:16.00\00:19:18.38
What's the
first thing they hear?
00:19:18.43\00:19:20.32
My back hurts!
00:19:20.37\00:19:21.55
Why is that?
00:19:21.60\00:19:22.57
Well that's because
00:19:22.60\00:19:23.57
they haven't taken
care of themselves!
00:19:23.58\00:19:25.75
Okay.
00:19:25.80\00:19:28.25
Let's stop a
little short of lockout.
00:19:28.30\00:19:31.28
Up.  Okay now back down again.
00:19:31.33\00:19:34.78
And up and down.
00:19:34.83\00:19:36.48
Down a little further Tony!
00:19:36.53\00:19:38.18
And up and down.
00:19:38.23\00:19:41.88
And up and down.
00:19:41.93\00:19:43.52
Okay, we're
going to go ten more!
00:19:43.57\00:19:47.88
There's 2 and 3.
00:19:47.93\00:19:52.22
And 4 and 5.
00:19:52.27\00:19:57.02
6, 7, 8
00:19:57.07\00:20:02.38
Two more.
00:20:02.43\00:20:03.65
Nine, last one and hold!
00:20:03.70\00:20:07.15
Hold.
00:20:07.20\00:20:08.17
This holding will give us a nice
00:20:08.18\00:20:09.28
static movement on here.
00:20:09.33\00:20:11.65
And allow us to...
00:20:11.70\00:20:13.48
You're not done
there! I'm not done.
00:20:13.53\00:20:15.08
I'm talking, you're exercising!
00:20:15.13\00:20:17.92
Okay 15 more seconds!
00:20:17.97\00:20:19.98
...by doing this
we hold the leg static
00:20:20.03\00:20:23.48
and we get a good
overall muscle stimulation.
00:20:23.53\00:20:26.35
Okay we've got 5 more seconds.
00:20:26.40\00:20:28.32
4, 3, 2, 1 Good!
00:20:28.37\00:20:33.08
Okay!
00:20:33.13\00:20:34.62
Now you get to lay
down on the ground.
00:20:34.67\00:20:37.08
How is that?
00:20:37.13\00:20:38.38
Great!
00:20:38.43\00:20:39.98
I'd like you to lay on your side
00:20:40.03\00:20:43.58
and reach back
and grab your ankle
00:20:43.63\00:20:46.38
and we're going to
stretch the quadriceps!
00:20:46.43\00:20:48.08
There we go! Good.
00:20:48.13\00:20:52.68
Nice steady pull
00:20:52.73\00:20:54.88
and let's hold it
for 5 more seconds.
00:20:54.93\00:20:57.55
4, 3, 2, 1 Good!
00:20:57.60\00:21:01.25
Okay flip over
to the other side;
00:21:01.30\00:21:03.05
now the squats we did are a good
00:21:09.93\00:21:11.75
overall compound leg exercise
00:21:11.80\00:21:14.08
but, by doing that,
we also want to make sure
00:21:14.13\00:21:17.32
we keep the legs very flexible
00:21:17.37\00:21:18.98
so we're going to
stretch both the quadriceps
00:21:19.03\00:21:20.88
and the hamstrings.
00:21:20.93\00:21:21.90
Okay 5 more seconds.
00:21:24.17\00:21:25.72
4, 3, 2, 1
00:21:25.77\00:21:28.65
Okay sit up,
00:21:28.70\00:21:30.35
face the front,
00:21:30.40\00:21:31.55
have legs apart straight.
00:21:31.60\00:21:33.95
Okay now reach
for your right foot.
00:21:34.00\00:21:37.38
If you can get a
hold of your ankle great!
00:21:37.43\00:21:39.42
Pull yourself towards that.
00:21:39.47\00:21:41.78
Try and keep your leg down.
00:21:41.83\00:21:42.85
Put your full
body over that John.
00:21:42.90\00:21:45.48
Good! Good.
00:21:45.53\00:21:47.15
There you go! Excellent!
00:21:47.20\00:21:49.58
Okay now we're going to
hold that for 5 more seconds.
00:21:49.63\00:21:54.68
4, 3, 2, 1
00:21:54.73\00:21:57.68
Switch to the other side!
00:21:57.73\00:22:02.32
Okay try and keep
the legs straight.
00:22:02.37\00:22:04.98
Keep the legs apart.
00:22:05.03\00:22:07.28
Good.
00:22:07.33\00:22:08.30
Okay we're going to
hold now for 5 more seconds.
00:22:08.31\00:22:12.65
4, 3, 2, 1 Good.
00:22:12.70\00:22:16.98
Okay lay back, bend the knees,
00:22:17.03\00:22:20.38
have the feet on the ground.
00:22:20.43\00:22:22.22
One of the areas,
00:22:22.27\00:22:23.24
especially for men,
that they worry about
00:22:23.25\00:22:25.08
is their abdominal wall.
00:22:25.13\00:22:26.58
Abdominal training
is really quite simple.
00:22:26.63\00:22:28.38
We just want to make sure
we isolate it by exhaling,
00:22:28.43\00:22:31.82
bringing the
abdominal muscles in
00:22:31.87\00:22:34.08
and doing our 4 inch crunch.
00:22:34.13\00:22:35.48
Okay let's put the
hands behind the neck!
00:22:35.53\00:22:37.52
We're gonna crunch up!
00:22:37.57\00:22:39.48
Try and lift your chin towards
the ceiling as you come up.
00:22:39.53\00:22:42.48
Okay. Up and down.
00:22:42.53\00:22:44.52
And up and down. Good.
00:22:44.57\00:22:46.25
Up, down, up, down.
00:22:46.30\00:22:49.82
Keep it going. Good!
00:22:49.87\00:22:52.68
We're going to
try to do 20 of those.
00:22:52.73\00:22:54.35
There's 10.
00:23:00.10\00:23:02.05
For those at home,
00:23:02.10\00:23:03.28
if 20 is too
difficult just do 10
00:23:03.33\00:23:05.22
or just do 5, it doesn't matter.
00:23:05.27\00:23:06.98
You don't have to stay
with what we're doing here.
00:23:07.03\00:23:09.28
It's the whole concept of
00:23:09.33\00:23:10.62
getting regular exercise
00:23:10.67\00:23:12.05
that we are after here.
00:23:12.10\00:23:13.82
If I took John and Tony
00:23:13.87\00:23:14.98
and just turned them loose,
00:23:15.03\00:23:16.05
one might be able to
do more of one exercise
00:23:16.10\00:23:18.55
than the other and that's okay.
00:23:18.60\00:23:20.12
We simply want to keep it going
00:23:20.17\00:23:22.45
and we'll build it up as we go.
00:23:22.50\00:23:23.47
Okay, let's bring
the feet off the ground,
00:23:23.48\00:23:25.12
cross at the ankles.
00:23:25.17\00:23:26.14
Keep your knees bent
00:23:26.15\00:23:27.12
and let's do some more!
00:23:27.17\00:23:29.88
This is an area that men
really want to do a lot of but,
00:23:29.93\00:23:33.28
regardless of how
many crunches they do,
00:23:33.33\00:23:35.02
if their abdominal wall is
still covered with a massive
00:23:35.07\00:23:37.35
wall of flab, it isn't
going to make any difference!
00:23:37.40\00:23:40.28
They can have really nice toned
00:23:40.33\00:23:41.30
abdominal muscles
underneath but if it's covered
00:23:41.31\00:23:44.08
by all this fat
it doesn't matter!
00:23:44.13\00:23:46.12
When we say
let's do some crunches,
00:23:46.17\00:23:47.75
well that will be
helpful but it won't magically
00:23:47.80\00:23:51.22
get the fat to
come off the waist!
00:23:51.27\00:23:55.18
You want to remember one thing,
00:23:55.23\00:23:56.35
we cannot flex fat!
00:23:56.40\00:24:02.48
Okay that's good!
00:24:02.53\00:24:03.50
Let's put the legs
straight in the air okay.
00:24:03.51\00:24:06.62
And let's do some more.
00:24:06.67\00:24:13.25
As we're doing this we're
00:24:13.30\00:24:14.78
trying to push the
low back into the floor
00:24:14.83\00:24:16.55
as much as possible.
00:24:16.60\00:24:17.65
That will also help us
to get a better contraction
00:24:17.70\00:24:22.95
of the abdominal.
00:24:23.00\00:24:26.82
Okay let's go 10 more.
00:24:26.87\00:24:28.15
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:24:28.20\00:24:45.15
Okay turn over on your abdomen.
00:24:45.20\00:24:50.78
Hands behind the back.
00:24:50.83\00:24:54.08
Okay and lift your
chest off the floor.
00:24:54.13\00:24:56.95
And up and down.
00:24:57.00\00:24:58.02
Okay let's do 20 of those.
00:24:58.07\00:24:59.85
Each time we work
a muscle we like also
00:24:59.90\00:25:02.08
to work the antagonistic muscle.
00:25:02.13\00:25:03.95
In this case it
would be the low back
00:25:04.00\00:25:05.85
because the low back and
the abdominal wall work together
00:25:05.90\00:25:09.12
to stabilize the trunk.
00:25:09.17\00:25:13.02
Good!
00:25:13.07\00:25:16.85
10 more times!
00:25:16.90\00:25:18.92
1, 2, 3, 4, 5 Good!
00:25:18.97\00:25:26.98
6, 7, 8, 9, 10 Excellent!
00:25:27.03\00:25:35.12
Okay up on the feet.
00:25:35.17\00:25:38.68
Okay, now we're going
to do some trunk rotation.
00:25:38.73\00:25:41.42
Turn and turn and turn...okay.
00:25:41.47\00:25:51.65
Now we can speed it up a
little bit, back and forth.
00:25:51.70\00:25:54.95
This is a very
comfortable exercise.
00:25:55.00\00:25:57.48
You don't want
to twist too hard!
00:25:57.53\00:25:59.18
And again there is no magic way
00:25:59.23\00:26:02.95
to make the love handles go away
00:26:03.00\00:26:04.75
or the abdominal flab.
00:26:04.80\00:26:06.95
No matter how hard
somebody tries to tense their
00:26:07.00\00:26:09.62
abdominal wall with
lots of fat on there
00:26:09.67\00:26:11.95
it's only going to vibrate
00:26:12.00\00:26:12.97
it's not going to flexp;
but this is a good exercise.
00:26:12.98\00:26:16.85
Just for cooling down purposes
00:26:16.90\00:26:18.85
it does work those
external oblique muscles.
00:26:18.90\00:26:21.35
We don't want to do
a bunch of side bends
00:26:21.40\00:26:22.98
because the side bends
will actually encourage
00:26:23.03\00:26:24.95
the external
obliques to develop.
00:26:25.00\00:26:26.68
Most people I know
don't want wider waists
00:26:26.73\00:26:29.22
but maybe they do,
00:26:29.27\00:26:30.48
I don't know.
00:26:30.53\00:26:31.50
So, if we just do
some nice easy twisting
00:26:31.51\00:26:34.38
we'll be fine.
00:26:34.43\00:26:36.25
Okay we're going to
do 10 more each way!
00:26:36.30\00:26:38.82
1 and 2 and 3
00:26:38.87\00:26:44.92
and 4 and 5, 6, 7
00:26:44.97\00:26:55.82
8 Two more.
00:26:55.87\00:26:58.75
9 and 10 Good!
00:26:58.80\00:27:03.92
Alright thanks a lot fellas.
00:27:03.97\00:27:08.45
I've found in my
career in the athletic club
00:27:08.50\00:27:11.22
that the best progress made both
00:27:11.27\00:27:12.92
in strength and flexibility
00:27:12.97\00:27:14.68
and even
cardiovascular conditioning
00:27:14.73\00:27:16.32
was done by
people in their 50's.
00:27:16.37\00:27:18.45
In fact, you realize that
00:27:18.50\00:27:19.85
we don't reach our
strength peak until
00:27:19.90\00:27:22.08
after the age of 50.
00:27:22.13\00:27:23.52
Now, that doesn't
talk about athletic peak!
00:27:23.57\00:27:24.54
Oh yes we lose
the spring in our step
00:27:24.57\00:27:26.28
and the ability
to run and jump fast,
00:27:26.33\00:27:28.15
but, as far as just
building up strength,
00:27:28.20\00:27:30.12
we can do that well into
our 50's, 60's, even our 70's!
00:27:30.17\00:27:34.25
Now, there is a point where
00:27:34.30\00:27:35.55
it starts to go down.
00:27:35.60\00:27:36.85
But truly we can do a lot
more than we thought possible.
00:27:36.90\00:27:39.38
So, if you're in your 50's
00:27:39.43\00:27:40.48
and you've never
exercised before,
00:27:40.53\00:27:42.22
get out there because
you'll make great gains!
00:27:42.27\00:27:44.38
But do it for the right reasons!
00:27:44.43\00:27:45.58
Remember...
Philippians 4:13 says,
00:27:45.63\00:27:46.92
"I can do all things through
Christ who strengthens me,".
00:27:46.97\00:27:50.42
God bless
00:27:50.47\00:27:51.44
and see you next time.
00:27:51.45\00:27:52.42
[Music]
00:27:52.43\00:27:53.40