The following program
is designed to demonstrate
00:00:02.24\00:00:04.27
simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Balance is something
we all need in our life.
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We need spiritual
balance, physical balance.
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How does exercise apply to this?
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Well, I guess you
gonna have to stay tuned
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and find out next
on "Body and Spirit."
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Hello, I'm Dick
Nunez, Exercise Physiologist
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and Principal of Miracle Meadows
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of The Mountain
State Leadership Academy.
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Welcome to "Body and Spirit."
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Today's topic is
gonna be on balance.
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We find that in
all aspects of life.
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In fact, even in the Bible,
there is been a big debate
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about works versus faith.
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They're both
extremely important.
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In the exercise world
it's important as well.
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Sometimes I hear people
say, I don't need to exercise
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because I have
a very active job.
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I remember a story of
20-year-old construction worker.
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He was very fit,
very strong. You know,
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he took about 50 percent of
his strength to do his work.
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As time marched
on and he was now 40,
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it took about 70 percent of
his strength to do his work,
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even though he could
still go all day long.
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By the time he was 60,
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although he could
still work all day long.
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He now took 90
percent of his strength
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to do what it once
took 50 of his strength.
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So what happened?
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He let himself go by
not stimulating his body
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by justifying that
I'm staying fit because
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I have a very physical job.
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But the reality is
we need to keep balance.
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If we don't have
that balance in our life,
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we lose something,
either in our spiritual walk
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or in our own
physical walk as well.
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So we're gonna focus on
that today as we get started.
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Helping me out today
will be Christy and Brittany.
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Christy is a
student in Miracle Meadows.
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Brittany is a student at the
Mount State Elementary School
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and also doubles as my daughter.
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So we're gonna have a
good time working out today.
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So we're gonna
start by warming up
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and we're gonna do that
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by getting in a
prayerful position,
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praying that
we'll do a good job.
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And we won't make any mistakes
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and we'll survive
the workout, okay.
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So we're gonna push
up and drop back down,
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and up and down,
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and up and
down. Five more times.
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Up and down, up
and down. Two more.
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Up and down.
Last one. Up and down.
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Now turn, push
it out, draw back.
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Push it out, draw back.
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Out and back,
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out and back. Five more.
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Out and back,
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out and back. Two more.
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Out and back,
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out and back. Good. All right.
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Should be warmed up
now, right? Hit the deck.
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We're gonna do some pushups.
We're gonna do modified,
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we're gonna do
them off the knees.
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These are often times
called ladies pushups.
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But the reality is a lot
of men can do these either.
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So they're not
really ladies pushups.
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For those who are at home,
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you might wanna to find a
wall for doing them against.
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These young ladies are
both pretty good at pushups,
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so we're gonna go
ahead and go for it.
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All right, ladies,
go ahead and start.
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Okay, nice and
control, doing them in unison.
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There we go. Good. Excellent.
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It's okay to do a lot of these.
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Just because of
pushups you shouldn't have
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some stereotype
like I can't do these
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because you can do them.
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Can you see these young ladies
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who are having
no problem at all?
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They'll be able
to crank whole, What?
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50, 60 of these maybe.
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I'm sorry. No, not quite, okay.
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Let's see if you can get to 30.
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I think, we're on
what 19, Brittany? Yeah.
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Twenty. Okay. Ten more.
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One, two, three, four,
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five, six, seven, eight,
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nine, and ten.
Good job, all right.
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Up on your feet. All right.
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What we're gonna do now
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is we're gonna do
the upper back area.
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Any time we do our muscle,
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we wanna work the
opposing muscle as well
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in order to keep
ourselves strong.
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I remember back when I
was a shot putter in college.
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My track coach was
a former stone head,
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you know, he smoked
marijuana and he was,
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he was no American but
he was a steroid monster.
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And he didn't want me to
do curls because he said,
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shot putting was
with your triceps.
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And so I stopped doing my curls
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and my arm speed went down.
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So when I finally
went into the clause
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and started doing my curls
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because I learned in physiology,
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there was important to
have both muscles strong
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and so I did that.
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And he came up to me
and goes, "Hey bodybuilder,
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why you're doing
the sissy curls for?"
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And I said, "Well,
I--I found out that in order
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to have a strong
muscle contraction
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and antagonist muscle
needs to be strong as well.
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He went, woh! He
never bothered me anymore.
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He wasn't on really
at the top of the list
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as far as academics.
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To hymn a four log of
seven with 1 credit BE classes.
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So it is important to have
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both aspects of
the body trained.
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So what we're gonna do
is, we're gonna reach out,
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grab your wrists, and pull back,
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and then out again like
you're sawing something.
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And you wanna work on
pulling your scapula back
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and then
pulling your arm way up.
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Just feel the back here.
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And you gonna get a lot
of movement on that scapula.
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Okay, and I think
we got ten more there.
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One, two, three. Good.
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Bend over a little more. Four.
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Come on, look like
you mean it, come on.
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Now get down
here and make it work.
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Come on pull,
and pull, and pull.
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One more time.
Pull. Switch over.
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Okay, make sure you grab your
wrist, that's very important.
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You wanna grab
your hand. Okay, pull.
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Reason why you
don't wanna grab your hand
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is if you grab here, you
might start pulling that joint.
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You don't want to do that.
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So it's safe to grab the
wrist and pull from there.
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Chances are, you're
not gonna pull so hard
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that you're gonna pull
your elbow out of socket.
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Okay, something will probably
stop you from doing that,
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self preservation or something.
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Good. Keep going.
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Ten more. One and
two and three. Good.
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Four, five, six, seven,
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eight, nine. One
more time. And ten, okay.
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Bend over the waist, put
your arms down here like this.
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Okay, we're gonna raise up.
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Okay, bend over. Up,
way up high. Good, down.
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Okay, you wanna try
to flatten your back
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a little bit more, Brittany,
there you go, that's better.
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Same thing here,
flatten your back a little more,
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come on, come on, there we go.
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Come on, act like
you are trying to fly.
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Good. Five more.
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The deltoid is working up
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three-closing of
three different bundles
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of muscle fibers,
one from the rear,
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one from the middle,
and one from the front.
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And we're gonna work on balance
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and we're gonna
hit all those areas.
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That will be good.
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Okay, stand up, off to
the side now, like this.
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Okay.
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Good. Keep going.
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It's like a scene
from an old Disney movie.
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Keep going. Keep
those arms down. Good.
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Palms down, keep
the arms straight.
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And two more.
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Okay, now take
them from the front
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and come up like this.
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Starting to feel
your shoulders at all?
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How about you?
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Is your arm starting to
get a little heavier? Yes.
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You aren't big though,
that shouldn't be too heavy.
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Keep going. Keep going. Good.
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And five more.
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One, and two, and three,
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four. One more time.
Five. Good. All right.
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Now let's do some
shoulder rolls up and around.
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We'll do 15 to the back.
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Lift it up high,
circle it around.
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Keep your arms straight
fairly as much as possible.
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And then bring the
shoulders up, roll it around.
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You wanna feel it in the
back of your neck. Two more.
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Now let's go the other way.
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Up and around to the front.
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We'll stretch out a
little bit after this.
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Seven more, there is one, two,
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three, four, five, six, seven.
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Okay, lay back,
stretch your chest.
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All right, bring it across,
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pull your shoulder blades apart.
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There you go.
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Okay, lay back again,
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lay back, lay back,
necks back, lay back,
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there you go, good.
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Balance, you won't fall
over. Okay, bring it across.
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Okay, bring it across, pull
your shoulders forward. Good.
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Okay, hold that
for five more seconds.
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One, two, three,
four, five. Good.
00:10:57.83\00:11:03.46
Now put your arm
up over the head,
00:11:03.47\00:11:05.16
grab your elbow, hold.
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Work in this area here.
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Now the balance is
extremely important
00:11:12.70\00:11:14.24
as aerobic versus
anaerobic exercise.
00:11:14.25\00:11:16.74
Okay, switch over.
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The workouts we do
here are mainly designed
00:11:22.20\00:11:23.94
for anaerobic
effect and for flexibility.
00:11:23.95\00:11:26.89
But you also want to get
some aerobic exercise here
00:11:26.90\00:11:29.08
with this program by
doing some regular walking
00:11:29.09\00:11:31.45
or swimming or bicycling or
going out and doing gardening.
00:11:31.46\00:11:35.37
That's excellent
exercise as well. Relax.
00:11:35.38\00:11:38.30
Bring one arm up across.
Let's stretch the shoulder.
00:11:39.30\00:11:41.68
But also we have to
remember that if you do
00:11:43.60\00:11:45.23
a lot of walking or swimming,
00:11:45.24\00:11:47.93
it's not a complete workout,
it's an aerobic workout,
00:11:47.94\00:11:50.43
but we also need to
stimulate the muscles,
00:11:50.44\00:11:52.54
otherwise
they'll start to go away.
00:11:52.55\00:11:54.23
All right,
relax. Other side, pull.
00:11:55.88\00:11:59.70
Okay, five more seconds.
00:12:03.37\00:12:05.76
One, two, three,
four, five, good. All right.
00:12:05.77\00:12:12.16
We're gonna do some bicep
exercise, grab your wrist,
00:12:12.17\00:12:15.33
palm over, curl your
arm up, put it back down.
00:12:16.39\00:12:19.25
I want you to do 15
and then switch sides
00:12:20.17\00:12:21.91
and do the other side.
00:12:21.92\00:12:22.93
Also we find, a
lot of times people
00:12:24.10\00:12:25.73
are dormant at
one side or another.
00:12:25.74\00:12:27.65
And if they are, they
could start having problems.
00:12:27.66\00:12:29.97
Like for example; golfers.
00:12:29.98\00:12:31.59
The golfer is always
hitting balls in one direction,
00:12:31.60\00:12:34.17
and one side their back becomes
00:12:34.18\00:12:35.60
much greater
developed than the other side.
00:12:35.61\00:12:37.98
It would really
help them out a lot
00:12:37.99\00:12:39.39
if they take some
swings the other direction.
00:12:39.40\00:12:41.18
Even if they don't
play on golfing that way,
00:12:41.19\00:12:43.30
it would still help
them to swing that way
00:12:43.31\00:12:45.79
to develop the
muscles on the other side
00:12:45.80\00:12:47.55
because any
time you have muscles
00:12:47.56\00:12:49.22
that are out of
balance, you can have an injury.
00:12:49.23\00:12:51.88
No one wants
that. Okay, switch over.
00:12:53.17\00:12:54.49
Somewhere you may
have seen a track runner
00:12:55.82\00:12:58.14
or a football player,
they're running down the field,
00:12:58.15\00:13:00.37
they are all by themselves
and all of a sudden they,
00:13:00.38\00:13:02.39
oh, they stop and they
grab the back of their leg
00:13:02.40\00:13:05.31
and it's called pulling up leg.
00:13:05.32\00:13:07.18
Now what happens
is quadriceps muscles
00:13:07.19\00:13:09.03
are actually too strong
for the, for the hamstrings
00:13:09.04\00:13:12.74
and so the
hamstrings can't keep up,
00:13:12.75\00:13:14.58
and so they pull or they stress
00:13:14.59\00:13:17.23
then it becomes
very painful thing.
00:13:17.24\00:13:19.29
Okay, you don't
want that, right?
00:13:19.97\00:13:21.65
Okay, good.
00:13:22.69\00:13:23.99
How many have we
done? Good. All right.
00:13:27.69\00:13:30.46
Now we're going
to do the opposite.
00:13:30.47\00:13:31.46
We're gonna do the triceps.
00:13:31.47\00:13:32.46
We're gonna block
here, push down and back up.
00:13:32.47\00:13:35.53
When you're doing
this, you want to focus on
00:13:37.59\00:13:39.03
what you're doing, don't wanna
just go through the motion.
00:13:39.04\00:13:41.66
Actually you want to
be doing some work there,
00:13:41.67\00:13:43.23
so you feel this
working back here.
00:13:43.24\00:13:44.87
Trying to go all the
way down, Brittany? Good.
00:13:48.24\00:13:51.83
How many we're
on, Brittany? Eleven.
00:13:57.53\00:13:59.82
An 11 there, 12, 13. Two more.
00:14:00.44\00:14:06.06
14 and 15. Good,
switch. Okay, good.
00:14:06.07\00:14:11.63
Another good balance that
we need is that the lower back
00:14:16.04\00:14:18.79
and the abdominal
wall, that's important.
00:14:18.80\00:14:21.26
When people say,
I have a bad back
00:14:21.27\00:14:22.81
what's the first
thing I should do;
00:14:22.82\00:14:24.44
one of the main things you say
00:14:24.45\00:14:25.44
is get your belly
button close to your backbone.
00:14:25.45\00:14:27.97
If their belly
button is too far away,
00:14:27.98\00:14:29.39
then they start to
have problems with that.
00:14:29.40\00:14:31.73
So having a nice toned
abdominal wall will help them
00:14:31.74\00:14:35.00
to have a strong lower
back. How many more you got?
00:14:35.01\00:14:37.85
Two more. Two more. Good.
00:14:37.86\00:14:41.06
Okay, shake your arms out.
00:14:42.41\00:14:43.84
Take a of couple of breaths.
00:14:44.57\00:14:45.72
Again. Okay.
We'll do some lunges.
00:14:48.38\00:14:53.77
Hands on the hips, lunge out
00:14:56.21\00:14:58.25
and back, good,
out and switch legs,
00:14:59.64\00:15:04.09
okay, left, back and
on to the right, good.
00:15:04.10\00:15:08.31
Now this is an
excellent exercise for balance
00:15:10.50\00:15:13.54
because you have to
balance in order to do it.
00:15:13.55\00:15:15.59
However, it's also
very difficult exercise
00:15:15.60\00:15:18.14
so if you have knee problems,
00:15:18.15\00:15:19.37
it's actually a little bit hard
00:15:19.38\00:15:21.82
that then you can do this
by not going down all the way
00:15:21.83\00:15:25.12
because it's lighten
up the range of motion
00:15:25.43\00:15:28.04
and still get
the benefit from it
00:15:28.05\00:15:30.14
or if you really get fit
you can do it with weights.
00:15:30.15\00:15:33.04
I want 20 on each side.
You me counting? Okay, good.
00:15:33.05\00:15:36.45
But overall it's
a great leg exercise
00:15:40.49\00:15:42.64
as we stride out there.
00:15:42.65\00:15:44.13
Can you feel yourself
having the balance, Christy?
00:15:46.28\00:15:48.78
Yes. Okay.
00:15:48.79\00:15:49.78
When people have had strokes
00:15:51.67\00:15:53.83
or other type of
disorders like that,
00:15:53.84\00:15:55.98
this is a good way to help
them start to develop back.
00:15:57.37\00:16:00.10
I always encourage people
who have gone through strokes
00:16:00.11\00:16:02.53
to work the other
side of their body;
00:16:02.54\00:16:03.78
try and get as much
neurological interaction
00:16:03.79\00:16:06.08
as you can between
the brain and the muscles.
00:16:06.09\00:16:08.53
You never know how
far back it can bring it.
00:16:08.54\00:16:10.50
The body often
times can compensate
00:16:10.51\00:16:12.70
for a very serious injury
by just continuing the exercise
00:16:12.71\00:16:16.61
and developing
that, that pathway there.
00:16:16.62\00:16:19.33
How many we got,
Brittany? We're at 16.
00:16:20.59\00:16:23.15
Sixteen. Okay, so we
have four more each leg.
00:16:23.16\00:16:26.55
Tying to feel those yet,
Christy? Yes. Good, good.
00:16:27.36\00:16:30.84
Lunges are fun, yeah.
00:16:32.79\00:16:34.61
Please step out. Step
out, Brittany. There you go.
00:16:38.89\00:16:43.00
Okay, now we're
gonna do is we're gonna do
00:16:45.17\00:16:48.54
a balance
exercise on just one foot.
00:16:48.55\00:16:51.27
Now that your
leg is little tired,
00:16:51.28\00:16:52.72
I want you to
just balance yourself.
00:16:52.73\00:16:55.03
Let's see how you can do there.
00:16:56.65\00:16:58.14
Well, I see if you
can go for 30 seconds
00:16:59.39\00:17:01.69
without that other
foot touching the ground.
00:17:01.70\00:17:03.32
Oh, Christy.
Twenty more seconds.
00:17:03.33\00:17:07.29
See if Brittany can do
it. I'm not gonna even try.
00:17:08.77\00:17:12.59
Ten, nine, eight, seven, six,
00:17:15.78\00:17:21.63
five, four, three, two, one.
Good, Christy. Okay, switch.
00:17:21.64\00:17:28.54
Okay, left foot out.
00:17:29.61\00:17:31.67
Brittany, you didn't
have any trouble with that,
00:17:31.68\00:17:33.00
did you? Not really.
00:17:33.01\00:17:34.63
Well, that's good.
You have good balance.
00:17:34.64\00:17:37.22
You must've got it
through Mom, not me.
00:17:37.23\00:17:38.92
Okay, keep going. How
you're doing this time, Christy?
00:17:40.26\00:17:43.17
You think you got it?
00:17:43.18\00:17:44.20
Yeah, I got this
one better. Okay, good.
00:17:44.21\00:17:46.24
This is a very
simple looking exercise,
00:17:47.60\00:17:49.96
but the reality is
it's not that easy.
00:17:49.97\00:17:53.01
Try it sometime and
see how well you balance.
00:17:53.02\00:17:55.17
Okay, almost done. Stop. Good.
00:17:57.32\00:18:02.15
Now I want you to put
your hand on my shoulder,
00:18:02.16\00:18:04.09
grab a hold of your ankle
and stretch your quadriceps.
00:18:05.18\00:18:09.23
Now we'll see how
your balance is doing.
00:18:12.83\00:18:14.10
Now take your hand
off my shoulder. Good.
00:18:14.11\00:18:17.66
What Flamingos you would make?
00:18:18.94\00:18:20.49
Keep holding
it, keep holding it.
00:18:23.27\00:18:26.12
Five more seconds.
One, two, three, four, five.
00:18:26.13\00:18:32.72
Switch, okay, go and get
a hold of my shoulder again
00:18:32.73\00:18:36.49
for a moment until you get
yourself into position. Okay.
00:18:36.50\00:18:41.72
Now that's painful. Okay, pull.
00:18:45.03\00:18:47.44
Now feel the
quadriceps. Ten more seconds.
00:18:48.49\00:18:51.67
One, two,
three, four, five, six,
00:18:51.68\00:18:58.40
seven, eight,
nine and ten, Good.
00:18:58.41\00:19:02.75
Now let's step
out, up on the heel
00:19:03.52\00:19:06.27
and we'll lean forward into it.
00:19:06.28\00:19:07.74
As you lean forward, you
should feel the hamstring.
00:19:10.20\00:19:13.60
Now hold on that
for ten more seconds.
00:19:15.88\00:19:17.63
One, two, three, four, five,
00:19:18.72\00:19:24.22
six, seven,
eight, nine, ten. Switch.
00:19:24.23\00:19:29.86
Lean into it,
hold it, hold it. Good.
00:19:32.69\00:19:39.32
Keep holding. Ten more seconds.
00:19:39.33\00:19:43.00
One, two, three, four, five,
00:19:44.02\00:19:48.82
six, seven, eight, nine, ten.
00:19:48.83\00:19:53.59
Down on your hands
and knees. All right.
00:19:53.60\00:19:57.38
Put your left
hand out, straight,
00:19:58.86\00:20:01.59
left arm out
straight, off the ground.
00:20:01.60\00:20:03.32
So it's parallel
over to the ground.
00:20:03.33\00:20:05.73
Come on, that's not
parallel, up, all right.
00:20:05.74\00:20:08.37
Now put your
right leg out, straight.
00:20:08.38\00:20:11.53
Okay, and hold that.
00:20:12.99\00:20:15.32
Now if you're really good,
00:20:16.66\00:20:17.68
you can take
your left leg out too.
00:20:17.69\00:20:19.71
No, oh, yeah, okay.
00:20:20.85\00:20:22.25
Hold that, this is
good one for the back,
00:20:23.30\00:20:25.78
also good for the balance.
00:20:25.79\00:20:27.62
Often times when
people get older,
00:20:29.23\00:20:30.49
they start to complain
about losing their balance,
00:20:30.50\00:20:32.30
and these are
good exercises to do.
00:20:32.31\00:20:33.72
This one we're
gonna hold a little bit.
00:20:34.84\00:20:36.20
We need to hold for
fifteen more seconds,
00:20:36.21\00:20:38.13
looking good though.
00:20:39.97\00:20:41.00
Keep hanging in there.
00:20:44.54\00:20:45.88
Five, four,
three, two, one. Switch.
00:20:50.55\00:20:56.44
Now you just did that.
00:21:01.91\00:21:03.58
Go, go with your right
hand, go with your right hand.
00:21:03.59\00:21:05.96
Put your left arm.
There you go. That's better.
00:21:05.97\00:21:10.90
Hang in there,
Brittany. Good, good.
00:21:13.09\00:21:16.17
Again this may look very simple
00:21:20.88\00:21:22.34
but as you can see, it's
not quite as easy as it looks.
00:21:22.35\00:21:25.23
Here we're gonna go
fifteen more seconds.
00:21:26.15\00:21:27.87
And almost done.
00:21:33.72\00:21:35.45
Five, four,
three, two, one. Good.
00:21:35.46\00:21:41.10
Okay, up on your feet.
00:21:42.16\00:21:43.99
And back towards me,
00:21:44.00\00:21:45.76
gonna have your
feet off the edge,
00:21:45.77\00:21:47.76
hold it back of your
feet off the edge there,
00:21:47.77\00:21:49.96
put your hand on my shoulder.
00:21:49.97\00:21:52.25
Okay, let's do some
calf raises, up and down.
00:21:52.26\00:21:55.67
And we won't have
you let go this one.
00:21:58.62\00:22:00.22
This will be hard
enough as it goes on.
00:22:00.23\00:22:01.55
Good, keep going.
Up, down, up, down.
00:22:06.86\00:22:12.44
Way up high, up,
down, up, down. Ten more.
00:22:12.45\00:22:17.42
One, two, three, four,
00:22:17.43\00:22:24.57
five, six,
seven, eight. Two more.
00:22:25.98\00:22:33.07
Nine and ten. Good.
00:22:34.19\00:22:37.06
Now stretch the
calves out, step back.
00:22:38.12\00:22:40.92
Press your heels to the ground.
00:22:40.93\00:22:42.04
Like lean forward a little bit.
00:22:46.23\00:22:47.64
Ten more seconds.
00:22:50.73\00:22:51.75
One, two,
three, four, five, six,
00:22:51.76\00:22:58.18
seven, eight, nine,
and ten. And switch.
00:22:58.19\00:23:02.18
Okay and hold.
00:23:05.34\00:23:06.45
Feel like
stretching your calf, Christy?
00:23:09.56\00:23:12.04
Good. Ten more seconds.
00:23:12.05\00:23:13.96
One, two,
three, four, five, six,
00:23:13.97\00:23:20.24
seven, eight,
nine, and ten. Good.
00:23:20.25\00:23:24.17
Let's put our
hands behind the back.
00:23:25.59\00:23:27.26
We're gonna to do
some abdominal crunches.
00:23:28.53\00:23:29.92
We're gonna
contract the abdominal first,
00:23:29.93\00:23:32.63
so contract your abdominal.
00:23:32.64\00:23:33.83
I wanna crunch down like this.
00:23:34.87\00:23:37.64
Okay, now bend over,
00:23:38.30\00:23:39.51
go up, keep it
contracted, now lay back.
00:23:41.03\00:23:44.91
Okay, contract the
abdomen, bend over,
00:23:44.92\00:23:49.94
up, lay back,
00:23:49.95\00:23:53.21
contract, over, up, and back.
00:23:53.22\00:23:58.40
Blow out as you come forward.
00:23:58.41\00:23:59.60
Up, lay back, go out, contract,
00:24:02.61\00:24:06.84
over, up, and
back, contract over,
00:24:06.85\00:24:12.97
up, back. Let's keep going.
00:24:12.98\00:24:16.29
This is a very simple exercise.
00:24:16.30\00:24:18.50
It's a very effective one.
00:24:18.51\00:24:19.67
In fact, this is
one of the ab exercises
00:24:19.68\00:24:21.61
I really enjoy because I feel
00:24:21.62\00:24:23.12
the contraction
each time I do it.
00:24:23.13\00:24:25.17
Makes you isolate
the abdominal wall
00:24:26.22\00:24:28.76
instead of just doing crunches
00:24:28.77\00:24:31.66
where people often
times start using momentum
00:24:31.67\00:24:34.18
and lose the aspect of
contraction. All right.
00:24:34.19\00:24:37.04
When you do this exercise,
it allows you to lay back,
00:24:37.05\00:24:41.76
and stretch your abdominal wall
00:24:41.77\00:24:42.95
which I think feels
pretty good. Lean feels good?
00:24:42.96\00:24:47.75
Yeah. Okay.
00:24:47.76\00:24:49.01
Let's do a few more here.
00:24:53.26\00:24:54.79
Actually we do about ten more.
00:24:55.81\00:24:57.21
This is two, three,
00:24:57.22\00:25:02.97
and four, Slow down, and back,
00:25:05.85\00:25:10.77
five; and back,
00:25:10.78\00:25:13.59
six; and back,
00:25:14.97\00:25:18.02
seven; and back,
00:25:19.26\00:25:22.30
eight; and back, nine.
00:25:23.63\00:25:28.67
Last one coming
up, ten and good.
00:25:30.01\00:25:35.87
Now we're gonna do some
trunk rotation. All right.
00:25:35.88\00:25:38.03
Turn and turn,
00:25:38.04\00:25:41.15
turn, turn,
00:25:43.29\00:25:46.53
turn, turn,
00:25:48.46\00:25:51.62
turn, turn.
00:25:53.72\00:25:57.71
Five more times each way.
00:25:57.72\00:25:59.21
It's one and two,
00:26:02.21\00:26:06.31
three, four,
00:26:09.39\00:26:13.47
and five. Good.
00:26:16.72\00:26:18.57
All right, thanks a
lot, ladies. We're all done.
00:26:18.58\00:26:20.25
Having balance in our
life is extremely important.
00:26:22.86\00:26:25.49
What you're seeing here
as I was mentioning earlier
00:26:25.50\00:26:27.94
is anaerobic
exercise plus flexibility.
00:26:27.95\00:26:30.70
Anaerobic exercise
mean you're training
00:26:30.71\00:26:32.34
without oxygen, while
the reality is you're making
00:26:32.35\00:26:34.55
your muscles work to the
point of fatigue or exhaustion.
00:26:34.56\00:26:37.56
When you do aerobic
exercise, its rhythmic activity
00:26:37.57\00:26:40.61
or major muscle group,
00:26:40.62\00:26:41.98
they're both
extremely important.
00:26:41.99\00:26:43.64
Aerobic exercise
conditions your heart and lungs,
00:26:43.65\00:26:46.35
helps you burn fat
while you're doing exercise
00:26:46.36\00:26:48.98
and have, it gives you
this feeling of well being.
00:26:48.99\00:26:51.23
While the anaerobic exercise
strengthens your muscles,
00:26:51.24\00:26:54.36
releases fat
producing enzymes to make you
00:26:54.37\00:26:56.23
more effective of
burning fat while you're doing
00:26:56.24\00:26:58.75
your exercise and it'll
actually help you to burn fat
00:26:58.76\00:27:02.68
while you're resting
and keep your fat metabolism
00:27:02.69\00:27:05.33
at a higher rate for the next
00:27:05.34\00:27:06.62
five to six hours
after you're finished.
00:27:06.63\00:27:08.66
The Adventist Health Message
00:27:08.67\00:27:10.08
is far beyond
this exercise though.
00:27:10.09\00:27:12.35
Actually it takes
on eight components;
00:27:12.36\00:27:14.14
nutrition,
exercise, water, sunshine,
00:27:14.15\00:27:18.14
temperance, air, rest
and if you stop right there
00:27:18.15\00:27:22.70
you simply have a new star.
00:27:22.71\00:27:24.29
There's lots of
new stars out there.
00:27:24.30\00:27:26.33
We're looking at a new
star when it comes to lifestyle
00:27:26.34\00:27:29.42
and that finality
which is trust in God.
00:27:29.43\00:27:32.17
This is the most important
aspect of our health message
00:27:32.18\00:27:35.01
because we wanna do
it for the right reasons.
00:27:35.02\00:27:36.97
I believe truly that
God has been blessed.
00:27:36.98\00:27:39.37
Believe He's blessed me in
my training when I've focused
00:27:39.38\00:27:41.99
on doing it for His
glory and not for my own.
00:27:42.00\00:27:44.86
Remembering what
Philippians 4:13 says,
00:27:44.87\00:27:47.58
"I can do all things through
Christ who strengthens me."
00:27:47.59\00:27:51.74
God bless you, and we look
forward to see you next time.
00:27:51.75\00:27:54.39