The following program
is designed to demonstrate
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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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Do you think you're too old to
start exercising, guess again?
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Stay tune for the how's and
why's next on Body & Spirit.
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Hello, I'm Dick
Nunez, exercise physiologist
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and principal of Mountain
State Leadership Academy
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in Miracle
Meadows in West Virginia.
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Welcome to Body & Spirit.
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Today, we're gonna talk about
training for senior citizens
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or anybody who might
think they're too old.
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Some people think
they're too old to exercise
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by the time they're 30
which is very, very sad.
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I met people all
throughout my career
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who've had
determination to keep going.
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I remember a lady who came to
our wellness program one time.
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She was in her 70's and
she had a rheumatoid arthritis.
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And she was determined
just to sit in a chair
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and do nothing and
view Mount Rushmore,
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and get
massages and be pampered,
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but she didn't want to exercise.
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Come the second week,
an 87-year-old lady came
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and when she got there,
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she was interested in
getting a new lifestyle.
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And this 70-year-old
lady just watched her
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as she walk up and down
the hallway to go exercise.
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And when she'd come back,
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she said, "How's that feel?"
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"Oh it feels
wonderful", she would say.
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"It makes me feel
like I'm alive again."
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Come the third week,
when it was time to exercise,
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the 70-year-old
lady finally said,
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"Okay, okay. I'll
do it, I'll do it."
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And she finally
walked down the hallway,
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went through her exercise and
after the final week was over,
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she said, "Oh what a tragic
to be stubborn old Irish woman."
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She said, "I wish I
would've started this
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when I first got here."
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Yes, great results can be had
regardless of what age you are.
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In fact, one of
the greatest miracles
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I ever saw was a 73-year-old
woman who's in such pain
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she could hardly walk.
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And she came out to
our wellness program.
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In two weeks later,
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she was walking
six to ten miles a day.
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I've never seen
anything like it.
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So great things can happen.
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I think we're
ready to get started.
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Helping me out today
will be Will and Jason,
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who are both students
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at the Mountain
State Leadership Academy.
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Thank you, Will.
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And we're gonna start by
sitting down on the chair,
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because often times seniors
cannot get around very well.
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And they feel
little bit confine,
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so we'll sit down
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and do this in a--in a more
of a comfortable manner here.
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We wanna take away any reason
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why somebody would
not want to exercise.
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And so we're gonna
start by gently warming up.
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Let's put our arms up.
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We're gonna squeeze our
elbows together and back out.
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Come together and back out.
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We're just doing a
range of motion here.
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We find that senior
citizens as they grow older
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or people in general of course.
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But in between
the ages of 20 and 70,
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the typical man will
lose 40% of his muscle mass
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and 30% of his strength.
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It doesn't have to be that way.
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And unfortunately, the average
person over the age of 75,
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one quarter of all men
and two-thirds of all women
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can no longer pick up 10 pounds.
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This will make it
very difficult for them
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to even carry
their own groceries
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or certainly make
it adversely impossible
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to pick up a grandchild.
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Okay. Now
squeeze in and back out.
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Squeeze in, back
out. Squeeze in, back out.
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Okay, now just press
the hands here like this
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and you determine how hard
you go if you got a sore wrist.
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You don't wanna push that
hard or you can do it like this
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if it becomes too
difficult to open your hands up.
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The bottom-line is you
wanna have a steady pressure,
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so you're feeling
it in the chest area.
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So let's keep pressing there.
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We wanna try out some
movement to this exercise
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so what we're gonna do is
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we're gonna turn
our hands facing out.
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We're gonna keep pressuring
on them and go all the way out.
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And then draw them
back to our chest again.
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And out, and
back in. Out and in.
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Trying to keep the
tension on at all times.
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If you have to
put your arms down
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and relax for a
moment, that's just fine.
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You're not trying to over do it.
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You're simply trying
to stimulate the body.
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Exercise should not
feel like a death march.
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It should be
something you actually enjoy.
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Let's go 10 more like this.
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Obviously as you look at the
people that are helping me out,
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you might think
that they don't look
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too much like senior citizens
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and that's because
they exercise regularly.
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No, really they are,
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they're no more close
to being senior citizens,
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they're both teenagers.
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Now if I could
introduce one is 76
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and the other one is 77, I
really have some going here.
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Okay. Now let's go up.
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Only problem is they'd ask
me why I don't look that young.
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And up and down.
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Again if you've to put
your arms down, that's fine.
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Up. Keep the pressure on
your hands as you're doing it.
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Let's go 10 more.
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And there's two, and three,
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and four, five. Five more.
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Six, and seven, and eight.
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Two more times.
Nine, last one and ten.
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Good. All right.
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Now we're gonna just
gonna sit back in our chair.
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I'll let you guys
sit with back posture
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just this moment. Okay.
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And we're just gonna
reach back and stretch the arms.
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Just let it stretch back there.
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We wanna work on a
full range of motion.
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Okay. Now let's sit
forward and wrap ourselves up
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and try and pull our
shoulder blades apart.
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And again we wanna sit back.
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Lay back. Grab the arms back
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so you feel the
stretch in your chest.
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You're gonna hold
that for 10 more seconds.
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One, two, three, four, five,
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six, seven, eight,
nine and ten. Good.
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Now forward and
pull the scapula apart.
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Scapula, your shoulder blades
in the middle of your back.
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They're one on each side.
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Five more seconds.
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One, two, three,
four and five, good.
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Sit back on the
chair. All right.
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As senior citizens,
it's also very important
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to get a
regular breathing going,
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so let's breathe into the
nose and out through the mouth.
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Into the nose,
out through the mouth.
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One more time. Into the
nose, out through the mouth.
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All right. We're gonna
do some upper back exercise.
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Just bring our arms up.
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We're gonna drive the
elbows back as far as we can.
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Hold that. Press into the chair
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if you can and reach back out.
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Let's go back again, press.
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Think about squeezing
your shoulder blades together,
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okay and out. Bring it back.
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Can you feel your
shoulder blades, Jason?
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Yes. Will, you're
feeling all right?
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Yeah, I feel. Okay, good.
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Now when you come out,
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you wanna try and pull
your shoulder blades apart
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as far as
possible and bring it back.
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Squeeze hard, you
want to flex hard.
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In bodybuilding,
when bodybuilders
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flex their muscles,
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it actually is a
very strenuous activity
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to contract your
muscles as hard as you can
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and just hold it.
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And often times,
people loose the ability
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to contract those
muscles in the mid back,
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the rhomboids and trapezius
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and some of those
muscles back there.
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Reality is we want
to keep that ability.
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Okay, reach out. Squeeze back.
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Squeeze it hard. And reach out.
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Let's do five
more. Back, squeeze hard.
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And back out. And squeeze.
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Okay, two more.
When I say squeeze
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what I'm meaning is to contract
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the muscles as hard as you can.
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We're not talking
about squeezing an orange
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or anything like that.
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Squeeze it and hold it,
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and hold it, and hold it,
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keep
contracting, keep contracting.
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Five more seconds. One,
two, three, four and five.
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We're gonna take our arm up
over the head and pull it over.
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And let's hold that
for five more seconds.
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One, two, three,
four and five and switch.
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Steady pull. Do
not wrench on your arm.
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Do not try and go any further
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than what you
feel is comfortable.
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Your body will naturally
allow you to get more flexible
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as you go but
obviously there will be a limit.
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Four, three, two, one, relax.
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Okay, deep breath.
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Into the nose,
out through the mouth.
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Into the nose,
out through the mouth.
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For some who've
been around for a while,
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you might remember Jack LaLanne
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who is a very
famous fitness pioneer
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and even now in his
mid 80--mid upper 80's,
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he's still exercising
on a very regular basis.
00:10:05.93\00:10:08.41
And people often
time have asked Jack,
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they said, "Do you feel like
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you've added
years to your life?"
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and he said, "I don't know, but
I've added life to my years."
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And that's the
very important thing.
00:10:16.23\00:10:17.64
And I think if you
remember his exercise program,
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he always
emphasized proper breathing
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and he'd use that organ,
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then when he
breathe in like a booo,
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and then they'd
breathe out brooo.
00:10:25.24\00:10:27.03
So that's very
important aspect that something
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that's helped to keep
Jack LaLanne very fit.
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And he is extremely
fit last time I saw him.
00:10:31.22\00:10:34.00
Okay. We're gonna
work on the shoulders now.
00:10:34.01\00:10:36.10
You're gonna take your
arms at a 90 degree bend.
00:10:36.11\00:10:38.54
We're just gonna
lift them up and back.
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And up and back.
00:10:41.14\00:10:44.10
Shoulder areas are
extremely important area.
00:10:44.11\00:10:46.55
And what happens often times
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is people get so weak
in their shoulder muscles
00:10:48.25\00:10:50.79
that it's difficult for
them to do virtually anything.
00:10:50.80\00:10:53.45
Like reaching up into a cupboard
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and trying to feel
like take something out,
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or put something away,
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it becomes a very,
very difficult task.
00:10:58.00\00:11:01.34
So by strengthening
the shoulders back up,
00:11:01.35\00:11:03.24
then it will become
much more affective again
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at moving around. It's
a very simple exercise.
00:11:05.23\00:11:08.58
You can use some
weights if you want.
00:11:08.59\00:11:12.89
For most that are in
the senior category though,
00:11:12.90\00:11:15.98
this will be
adequate. Now for those at home
00:11:15.99\00:11:18.71
who are not in
that category ones
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still gonna get a
good hard workout.
00:11:20.38\00:11:22.19
Certainly you're applying
to add some extra weights.
00:11:22.20\00:11:24.58
And obviously some
of the exercise we do,
00:11:24.59\00:11:26.45
the harder you push,
the more you work you get,
00:11:26.46\00:11:29.14
so you determine how
hard you're gonna workout.
00:11:29.15\00:11:31.44
Just doing the basic exercises
00:11:31.45\00:11:33.41
will still give
you a lot of benefit.
00:11:33.42\00:11:36.65
And let's go 10 more.
00:11:36.66\00:11:37.99
There's one and two, and three,
00:11:38.00\00:11:43.59
four, five, six,
00:11:43.60\00:11:50.05
seven, eight, nine.
00:11:50.06\00:11:55.30
One more time, ten.
00:11:55.31\00:11:57.30
We're gonna hold
that for ten seconds.
00:11:57.31\00:11:59.46
Two, three, four, five,
00:11:59.47\00:12:03.32
six, seven,
eight, nine. Relax. Okay.
00:12:03.33\00:12:08.99
Let's bring one arm
across. Stretch the shoulder.
00:12:09.00\00:12:13.54
Let's hold it
for 10 more seconds.
00:12:13.55\00:12:15.76
One, two, three, four, five,
00:12:15.77\00:12:20.65
six, seven, eight, nine, ten.
00:12:20.66\00:12:25.03
Switch. And across.
00:12:25.04\00:12:28.03
One, two, three, four, five,
00:12:28.04\00:12:33.18
six, seven, eight, nine, ten.
00:12:33.19\00:12:37.81
Okay. Into the nose,
out through the mouth.
00:12:37.82\00:12:42.63
Again, into the nose,
out through the mouth.
00:12:42.64\00:12:48.82
Usually we do
the entire upper body
00:12:48.83\00:12:51.19
and now we're going to lower
body or abdominal training.
00:12:51.20\00:12:54.01
Today, we're gonna
mix it up a little bit,
00:12:54.02\00:12:55.59
because we'll try and
let certain muscles rest
00:12:55.60\00:12:57.75
when we go into
a different area.
00:12:57.76\00:12:59.38
So our next exercise
00:12:59.39\00:13:00.58
although it's gonna seem
fairly simple for you fellows.
00:13:00.59\00:13:03.66
The bottom-line
is--is it could be difficult
00:13:03.67\00:13:05.83
for some people out there.
00:13:05.84\00:13:07.21
And that's simple. We're
gonna cross our leg, okay.
00:13:07.22\00:13:11.01
Now, we're gonna put it
down and cross the other one.
00:13:11.02\00:13:14.67
And we're gonna put it down
00:13:14.68\00:13:15.80
and then cross
the other one. Okay.
00:13:15.81\00:13:18.17
And down and
cross. And down and cross.
00:13:18.18\00:13:23.10
And down, cross.
Good, keep going.
00:13:23.11\00:13:28.59
Now it looks like we just can't
find a comfortable position,
00:13:28.60\00:13:31.68
but the reality is
this is a very good exercise
00:13:31.69\00:13:35.63
for seniors or
for anybody really.
00:13:35.64\00:13:41.00
It just helps you
keep that flexibility
00:13:41.01\00:13:43.50
and range of motions
allow you to do that.
00:13:43.51\00:13:46.32
You see somebody's
trying to pick their leg up
00:13:46.33\00:13:48.01
to cross it over
becomes very frustrating.
00:13:48.02\00:13:53.07
And I think we
all know that seniors
00:13:53.08\00:13:56.23
like to be able to
do their own thing.
00:13:56.24\00:13:57.76
They don't want
people back to help them.
00:13:57.77\00:13:59.85
We look like a chorus
line, we're in good unison here.
00:14:03.47\00:14:08.16
Okay. Let's go
five more each way.
00:14:08.17\00:14:10.78
There's one, and two,
00:14:10.79\00:14:17.52
three, and four,
00:14:17.53\00:14:23.53
and five. Good, okay.
00:14:23.54\00:14:26.89
Into the nose,
out through the mouth.
00:14:26.90\00:14:31.60
Into the nose, and
out through the mouth.
00:14:31.61\00:14:35.87
Good. Let's pull one leg out
00:14:35.88\00:14:38.69
and we're gonna
rotate it in and out.
00:14:38.70\00:14:43.82
It's sad when you
see the amount of people
00:14:43.83\00:14:46.07
there in nursing homes
simply 'cause of the fact
00:14:46.08\00:14:48.63
they can't take care
of themselves anymore.
00:14:48.64\00:14:50.13
And people who have
gone into nursing homes
00:14:50.14\00:14:52.18
that gone to a
regular exercise program
00:14:52.19\00:14:54.06
have found great results.
00:14:54.07\00:14:55.71
I know the Boston
Hebrew Rehabilitative Center
00:14:55.72\00:14:57.93
did a project on
people from 87 to 96
00:14:57.94\00:15:01.63
and found fantastic
results in their training.
00:15:01.64\00:15:04.73
Some were abandoning their canes
00:15:04.74\00:15:06.40
or getting up
out of wheelchairs.
00:15:06.41\00:15:07.85
And some people
even were able to go home
00:15:07.86\00:15:09.79
because now they can
take care of themselves again.
00:15:09.80\00:15:12.02
Let's go five more. Two,
three, four, and five, good.
00:15:12.03\00:15:19.68
Okay, rotate.
00:15:19.69\00:15:21.63
As I've mentioned
at the top of the show
00:15:21.64\00:15:22.98
the lady who is 73
that was in extreme pain.
00:15:22.99\00:15:26.79
I have never seen a person
00:15:26.80\00:15:29.18
go from where she
was virtually ready
00:15:29.19\00:15:32.01
for a wheelchair to go into
walking six to ten miles a day.
00:15:32.02\00:15:35.29
That was absolutely staggering.
00:15:35.30\00:15:36.62
I've never seen anything like it
00:15:36.63\00:15:38.01
in my career as an
exercise physiologist.
00:15:38.02\00:15:41.45
Okay, 10 more. One, two,
00:15:41.46\00:15:44.64
three, four, five, six,
00:15:44.65\00:15:49.11
seven, eight, nine, ten, good.
00:15:49.12\00:15:53.70
Now we're gonna do is
we're gonna--gonna put our hands
00:15:53.71\00:15:57.12
on the outside of our knees
00:15:57.13\00:15:58.49
and we're gonna
spread our legs out,
00:15:58.50\00:16:00.01
and bring it back.
00:16:00.02\00:16:03.68
As people grow older,
00:16:03.69\00:16:05.66
often times they loose
the mobility of their hips
00:16:05.67\00:16:08.61
or the hip joint becomes weaker
00:16:08.62\00:16:10.31
because the muscles surrounding
that hip joint are now weak.
00:16:10.32\00:16:14.50
Remember we've established
the fact on many programs
00:16:14.51\00:16:17.59
that everybody has weak joints.
00:16:17.60\00:16:20.28
A joint is just bone to
bone connected by ligaments.
00:16:20.29\00:16:23.02
It's a muscle that
gives the strength.
00:16:23.03\00:16:24.92
This is another
one where you dictate
00:16:28.33\00:16:29.84
how hard you wanna work.
00:16:29.85\00:16:31.33
Let's go 10 more.
00:16:34.73\00:16:37.08
It's two, and three, four, five,
00:16:37.09\00:16:44.02
six, seven, eight, nine and ten.
00:16:44.03\00:16:50.95
Okay. Now we're gonna
do the inside of a thigh.
00:16:50.96\00:16:53.42
We're gonna block, push out.
00:16:53.43\00:16:56.52
This will also
work the shoulders
00:16:56.53\00:16:57.86
a little bit as we do this.
00:16:57.87\00:16:59.77
Very important exercise,
00:17:04.06\00:17:05.46
getting those
abductor muscle strong.
00:17:05.47\00:17:08.02
And remember,
00:17:08.03\00:17:09.31
one always have balance
whenever we work the muscle,
00:17:09.32\00:17:11.37
We want to work
antagonistic muscle wear,
00:17:11.38\00:17:13.83
which is the opposite.
00:17:13.84\00:17:15.24
So for the abductors, the
opposite will be the adductors
00:17:15.25\00:17:18.41
and that's what
we're working now.
00:17:18.42\00:17:19.83
Just as your lower back is
the opposite of your abdominal
00:17:19.84\00:17:23.33
or your biceps, they're
opposite of your triceps.
00:17:23.34\00:17:26.45
Okay, 10 more.
00:17:30.41\00:17:31.83
Three, four, five, six,
00:17:34.17\00:17:39.72
seven, eight,
nine and ten, good.
00:17:39.73\00:17:46.26
All right, deep breath.
00:17:46.27\00:17:49.56
Blow out, deep breath. Blow out.
00:17:49.57\00:17:56.08
One more time, into the
nose, out through the mouth.
00:17:56.09\00:18:02.12
Okay, let's go
back to arm training.
00:18:02.13\00:18:04.22
We're gonna sit
forward and put our arm down
00:18:04.23\00:18:07.66
between our legs here
using our inside of our leg
00:18:07.67\00:18:10.86
to be a block for the elbow.
00:18:10.87\00:18:12.48
Grab a hold of your wrist
00:18:12.49\00:18:13.81
and you're gonna curl
the arm up and back down.
00:18:13.82\00:18:17.72
We're gonna do 15 repetitions.
00:18:17.73\00:18:19.38
There's three,
and four, and five.
00:18:19.39\00:18:25.23
Not too fast, six. Good control.
00:18:25.24\00:18:29.45
All the way down. Keep
the elbow into your leg.
00:18:29.46\00:18:32.14
Nine, and ten, and eleven,
00:18:32.15\00:18:37.61
twelve, thirteen, fourteen.
00:18:37.62\00:18:42.58
One more time, fifteen, good.
00:18:42.59\00:18:44.97
Switch over to the other side.
00:18:44.98\00:18:46.77
And curl, and curl, good.
00:18:46.78\00:18:52.82
Full range of motion.
00:18:52.83\00:18:54.79
Four, five, six, seven.
00:18:54.80\00:19:02.64
Palm up.
00:19:02.65\00:19:04.44
There's nine, and ten, eleven,
00:19:04.45\00:19:09.98
twelve, thirteen, fourteen.
00:19:09.99\00:19:14.93
One more time, fifteen, good.
00:19:14.94\00:19:17.43
Okay, shake your arms
out. Relax for a moment.
00:19:17.44\00:19:23.57
When you are not
in very good shape,
00:19:23.58\00:19:25.63
you wanna make sure
00:19:25.64\00:19:26.64
your pulse rate stays
in a reasonable range.
00:19:26.65\00:19:29.55
Every now and then, you
might wanna check your heart.
00:19:29.56\00:19:31.78
And I'd advise you
to use either your wrist
00:19:31.79\00:19:34.70
between your
first couple of tendons
00:19:34.71\00:19:36.47
on your thumb side or
use your temple area up here.
00:19:36.48\00:19:40.43
I would not go
after the carotid artery.
00:19:40.44\00:19:43.04
A lot of people don't even know
where the carotid artery is.
00:19:43.05\00:19:45.04
They just start
clutching for their throat
00:19:45.05\00:19:46.68
until they'd feel the
pounding of the pulse.
00:19:46.69\00:19:49.27
But they can start putting
pressure on that carotid artery
00:19:49.28\00:19:51.70
and especially for
somebody who's elderly
00:19:51.71\00:19:54.24
or may have some
problem with vascular blockage,
00:19:54.25\00:19:57.44
it wouldn't be a good thing
00:19:57.45\00:19:58.82
to start pushing down on
those very vital arteries.
00:19:58.83\00:20:01.66
And also there is an automatic
response from the brain
00:20:01.67\00:20:04.70
telling your body that there
is pressure on a carotid artery
00:20:04.71\00:20:07.33
and so you might want the
heart will actually slow down.
00:20:07.34\00:20:09.98
You're not gonna get
totally accurate read anyway.
00:20:09.99\00:20:12.09
So you better off
going off your thump side
00:20:12.10\00:20:14.62
or off your temple area
00:20:14.63\00:20:16.75
but the bottom line is
when you are exercising
00:20:16.76\00:20:19.50
you should be able to still talk
00:20:19.51\00:20:21.39
maybe not be able to sing,
00:20:21.40\00:20:22.70
but you should be able to
talk, I can't sing anyway,
00:20:22.71\00:20:24.51
so it doesn't matter for me.
00:20:24.52\00:20:25.73
But you need to be able to talk
00:20:25.74\00:20:27.53
or you should be able to
still carry on a conversation
00:20:27.54\00:20:31.27
and you should still feel okay.
00:20:31.28\00:20:34.66
Let's do the triceps
now. Let's press down.
00:20:34.67\00:20:41.46
I do the old prison singing,
00:20:41.47\00:20:42.94
I don't have the key and
I'm behind a few bars, so.
00:20:42.95\00:20:45.70
There's ten. Five more,
00:20:54.32\00:20:56.44
eleven, twelve, thirteen,
00:20:56.45\00:21:01.54
fourteen, fifteen. switch over.
00:21:01.55\00:21:05.57
Push down, down, down.
00:21:05.58\00:21:12.15
Again we're keeping the
elbow block into the leg,
00:21:12.16\00:21:15.54
trying to get a full
extension each time we go down.
00:21:15.55\00:21:19.82
The term muscle down
is really quite erroneous,
00:21:19.83\00:21:22.17
people think it's
because you get big muscles
00:21:22.18\00:21:23.75
as you muscled out.
00:21:23.76\00:21:24.88
Actually somebody who is elderly
00:21:24.89\00:21:26.37
and doesn't do any exercise,
00:21:26.38\00:21:28.04
they are the ones who
truly are becoming muscled out
00:21:28.05\00:21:30.30
'cause they can't move anymore.
00:21:30.31\00:21:31.97
Five more. One, and two,
00:21:31.98\00:21:35.39
and three, and four, and five.
00:21:35.40\00:21:39.95
Now I want you just string
your arms back as far as you can
00:21:39.96\00:21:45.03
and lock the arms out
with little bit of intensity
00:21:45.04\00:21:48.44
and just hold that
contraction your triceps,
00:21:48.45\00:21:51.05
we're gonna hold
that for ten seconds.
00:21:51.06\00:21:52.89
One, two, three, four, five,
00:21:52.90\00:21:58.03
six, seven, eight, nine,
and ten, good. All right.
00:21:58.04\00:22:05.13
Breathe in into the
nose, out through the mouth,
00:22:05.14\00:22:10.71
into the nose,
out through the mouth.
00:22:10.72\00:22:15.29
One more time. Into the nose,
out through the mouth, good.
00:22:15.30\00:22:21.19
We gonna go
back to leg training.
00:22:21.20\00:22:23.44
We're gonna do
some leg extension,
00:22:23.45\00:22:24.84
so we're gonna start
00:22:24.85\00:22:26.02
from having our
leg out up on the heel.
00:22:26.03\00:22:28.43
We're just gonna
go up from there.
00:22:28.44\00:22:32.75
If you want to add
resistance through this,
00:22:32.76\00:22:35.10
you can put your other leg over
00:22:35.11\00:22:37.22
and that will give you
little more resistance.
00:22:37.23\00:22:40.04
For those at home they
have not been exercising
00:22:40.05\00:22:43.41
go ahead and just
do it straight out,
00:22:43.42\00:22:47.42
even by just flexing
those quadricep muscles
00:22:47.43\00:22:49.72
and don't be
afraid to touch them,
00:22:49.73\00:22:51.79
because that will help you
00:22:51.80\00:22:52.92
to actually put your
mind where the muscles is.
00:22:52.93\00:22:55.48
There's really been lot
of valuable research on,
00:22:55.49\00:22:57.98
it's called the touch technique
00:22:57.99\00:22:59.65
where if you're
touching a muscle
00:22:59.66\00:23:01.25
it actually
encourages to contract more.
00:23:01.26\00:23:04.40
Can you feel that
contracting, Will?
00:23:04.41\00:23:06.67
Good. Jason? Yes.
00:23:06.68\00:23:09.85
Okay, everything still
alive in your legs, that's good.
00:23:09.86\00:23:14.38
We can do a lot
of repetition on this
00:23:14.39\00:23:16.56
since we're not
really using resistance.
00:23:16.57\00:23:20.62
We're gonna do 20 more.
00:23:20.63\00:23:22.57
Two, three, four, five.
00:23:22.58\00:23:27.10
If you do resistance you
won't have to do quite so many.
00:23:27.11\00:23:30.53
Eight, nine, ten. Ten more.
00:23:30.54\00:23:34.85
One, two, three, four, five,
00:23:34.86\00:23:41.07
six, seven, eight, nine and ten.
00:23:41.08\00:23:47.88
Now were you able
to feel that still,
00:23:47.89\00:23:49.40
Will, in your thigh? Yeah.
00:23:49.41\00:23:51.29
Jason, were you able to
feel it? Yeah I can feel it.
00:23:51.30\00:23:53.25
Even though we're not
using weight or any resistance,
00:23:53.26\00:23:56.20
we still have a
training effect there.
00:23:56.21\00:23:58.39
Let's go up, and up.
00:23:58.40\00:24:00.24
We're gonna do 50 repetitions.
00:24:00.25\00:24:03.29
Help count along with me, Jason,
00:24:03.30\00:24:04.60
just in case I get
talking and loose count.
00:24:04.61\00:24:06.99
You can help in
put me back on task.
00:24:07.00\00:24:09.24
There is number 10, 11, 12.
00:24:09.25\00:24:13.87
What I've seen those when
in training senior citizens,
00:24:13.88\00:24:17.57
I've seen just
tremendous progress
00:24:17.58\00:24:19.72
and they actually
make gains in far,
00:24:19.73\00:24:23.25
far more abundantly
than somebody might think.
00:24:23.26\00:24:26.23
In fact often times
they make better gain
00:24:26.24\00:24:28.64
in those that are
in their 20s and 30s
00:24:28.65\00:24:30.70
'cause they know
their clock is running down
00:24:30.71\00:24:32.49
and they actually put a
little more effort into it.
00:24:32.50\00:24:34.54
I always found great
joy in training seniors.
00:24:34.55\00:24:36.69
In fact I have a certification
as a senior specialist,
00:24:36.70\00:24:40.27
or senior fitness specialist
00:24:40.28\00:24:41.37
from the International
Sports Science Association
00:24:41.38\00:24:43.60
'cause I really do
enjoy training seniors.
00:24:43.61\00:24:46.01
I've also trained a lot
of professional athletes
00:24:46.02\00:24:48.04
and people would say
00:24:48.05\00:24:49.21
don't you just love
training those pro-athletes.
00:24:49.22\00:24:50.94
And I say well,
yes that's wonderful
00:24:50.95\00:24:52.73
but it's even more gratifying
when you take somebody
00:24:52.74\00:24:55.40
who basically has
one foot in the grave
00:24:55.41\00:24:57.00
and the other on a banana
peel and you help them out.
00:24:57.01\00:24:59.74
They're so appreciative
of the efforts you give them.
00:24:59.75\00:25:02.21
Where the pro-athlete
00:25:02.22\00:25:03.41
basically is acting
like- they're doing you a favor
00:25:03.42\00:25:05.75
by letting you train them.
00:25:05.76\00:25:07.41
Where we're on,
Jason? Little bit over 50.
00:25:07.42\00:25:11.52
See I told you I
might get talking.
00:25:11.53\00:25:13.64
All right put the
leg out, dig the heel in.
00:25:13.65\00:25:17.21
We're just gonna hold
the sitting contraction
00:25:17.22\00:25:19.53
for ten seconds.
00:25:19.54\00:25:21.37
This is working
the hamstring area.
00:25:21.38\00:25:25.44
Okay, move your foot
about six to eight inches,
00:25:25.45\00:25:27.51
and dig in again.
00:25:27.52\00:25:28.99
And hold it for
a few more seconds.
00:25:33.18\00:25:36.22
Now let's put our
foot flat down and pull in.
00:25:36.23\00:25:41.24
Holding in there
again for ten seconds.
00:25:41.25\00:25:43.11
Three, four, five, six,
00:25:43.12\00:25:47.05
seven, eight, nine, ten.
00:25:47.06\00:25:50.58
Other leg. Dig the heel in.
00:25:50.59\00:25:53.73
One, two, three, four, five,
00:25:53.74\00:25:58.70
six, seven, eight, nine, ten.
00:25:58.71\00:26:03.51
Move it about six to
eight inches, dig in.
00:26:03.52\00:26:05.54
One, two, three, four, five,
00:26:05.55\00:26:10.79
six, seven, eight, nine, ten.
00:26:10.80\00:26:15.58
Foot flat, dig in.
00:26:15.59\00:26:16.91
One, two, three, four, five,
00:26:16.92\00:26:21.83
six, seven, eight,
nine, and ten, good.
00:26:21.84\00:26:27.48
I want you to put
your hands on your abdomen.
00:26:27.49\00:26:30.43
Blow out, crunch down.
00:26:30.44\00:26:33.41
Okay, then push back,
push back into the chair.
00:26:33.42\00:26:36.71
Okay, crunch down,
00:26:36.72\00:26:38.51
push your lower back
into the chair as you do that.
00:26:38.52\00:26:40.84
Then lay back and push
your upper back into the chair.
00:26:40.85\00:26:44.45
Now crunch down, and
lay back, push back, good.
00:26:44.46\00:26:50.55
We're gonna do ten more.
00:26:50.56\00:26:53.90
There's one, and two,
00:26:53.91\00:27:01.54
three, four,
00:27:01.55\00:27:08.56
five, six,
00:27:08.57\00:27:14.20
seven, eight,
00:27:14.21\00:27:20.10
nine, one more
time. And ten, good.
00:27:20.11\00:27:25.11
All right, I think we're done.
00:27:25.12\00:27:27.35
Thanks a lot, fellows.
00:27:27.36\00:27:30.50
Training for seniors
does not have to be difficult.
00:27:30.51\00:27:32.45
In fact it can
be quite enjoyable
00:27:32.46\00:27:33.92
and very, very rewarding.
00:27:33.93\00:27:35.50
Get in a regular program
00:27:35.51\00:27:36.92
and see the great
things will happen for you.
00:27:36.93\00:27:38.91
But also remember to do
it for the right reason.
00:27:38.92\00:27:41.24
Do it for the glory of God.
00:27:41.25\00:27:42.74
The Bible says
in Philippians 4:13,
00:27:42.75\00:27:45.05
"I can do all things through
Christ who strengthens me."
00:27:45.06\00:27:48.26
God bless you and happy exercise
00:27:48.27\00:27:51.27
and we look forward
to see you next time.
00:27:51.28\00:27:53.27