The following program
is designed to demonstrate
00:00:02.49\00:00:04.24
simple workouts that
you can use to improve
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your health. Be
sure to consult your
00:00:06.35\00:00:09.90
physician before
beginning any exercise program.
00:00:09.93\00:00:12.59
If you have been watching
Body and Spirit and been
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afraid to jump
in and get started,
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today is the day for
you. We are going to go over a
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beginning exercise, stay
tuned to Body and Spirit.
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Hello, I am Dick
Nunez, exercise physiologist
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and principal of Medical Meadows
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of Mountain State Leadership
Academy in West Virginia.
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Welcome to Body and
Spirit. Today we are going to be
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talking about
beginning exercise.
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So many people know they
should be doing something
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and I've talked to a
lot of people that actually
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sit there and
watch Body and Spirit
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and they think its enjoyable
to watching people exercise,
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but they're missing
out one key component
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they don't do it themselves,
they are just sitting there
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watching. Well,
today's program is for you
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this is going to be a
basic beginning type exercise
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program designed to
help anybody get going and so
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we are going to start
right from the basic beginning.
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We are ready to get
started, helping me out today
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will be Andrew and
Jason, who are students
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at the Mountain State
Leadership Academy, thank you.
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We pulled our chairs out
here, because sitting in a chair
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and exercising is
more comfortable than
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standing up. So
let's make ourselves
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comfortable fellows.
And we are going to start
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with real easy stuff
here we are going to just
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start, we are going
to raise our arm up and
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bring it down and then we
are going to go the other side
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and as we do this
you might find that
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your shoulders will
start to burn a little bit
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and you might have
to put your arm down,
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and that's fine and
you can just rest them.
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Pretty much everybody I
know can at least do this
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much and if you
can only bring your arm
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part way up
that's okay, keep working
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on it, till you
can it up higher.
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Okay, we are going
to do 10 more each side,
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there is 1, and 2,
and 3, 4, and 5, and 6, 7,
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and 8, and here's 9,
one more time and 10.
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Okay, we are
going to put our hands
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in a prayerful position here,
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have your elbows up,
push it against your palms
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of your hands as much as you can
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and we are going
to push the arms up
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and pull them back
down. Just go go up
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and down, simple as
that its up and down,
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The harder you push
the more benefit you get
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for those who watching
the program, they are not
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beginners and you
want to work hard still
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this is your chance, to
push as hard as you can,
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you'll still get a
good training effect,
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regardless of your
what your strength level is,
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if you basically just
have your hands together,
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just so they can go up and down
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that's alright too.
Let's go ten more times
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there is 1 and 2 and
3, 4, 5, 6, 7,  and 8,
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two more 9, last one
and ten bring it down here
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and keep pushing your hands
together, push them together,
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just give it a steady
push, a steady tension,
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you should feel
it in your chest,
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and we're going to hold
that for five more seconds,
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4, 3, 2, 1. Relax,
get a deep breath of air
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and blow out, in
and out and in and out,
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I'm going to stretch,
so forward a little bit,
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laying back, stretch your arms,
lay back, like you're taking
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a nice big good morning
yawn, hold it, hold it, hold it,
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ten more seconds 1, 2,
3, 4, 5, 6, 7, 8, 9, now sit
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forward, pull your
shoulder blades apart,
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like you're
giving yourself a nice
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big hug, ten more seconds
1 ,2, 3, 4, 5, 6, 7, 8, 9,
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and 10, okay. Now
we are going to bring
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our arms up like
this, and we're simply going
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to reach up with an
arm, and bring it back down,
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now reach up to the other
side, good and up and down
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and up and down, for
those at home if you want
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to use weight, you can, if
you more in an advanced stage,
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for the basic
beginner I would say just do
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what we are doing.
Good, okay we are going
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to do 10 more each side,
there's 1, and 2, and 3, and 4,
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and 5, and 6, and
7, 8, two more times,
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9, and 10, good.
Now from the seated
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position I want you to
shrug your shoulders up,
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and let them
down, shrug up, hold it,
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and down and up and
down, up and down, up and down,
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ten more up and
down, up and down, up down,
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here's 5, and 6,
7, 8, 9, one more time
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10, hold that up there,
hold it for five seconds
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1, 2, 3, 4, 5, good.
Now we are going to turn
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our head to the side
and turn the other way,
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turn and turn,
three more each way turn
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turn, turn, turn, one more time,
00:08:03.79\00:08:13.61
turn and turn, good,
deep breath  through the nose
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and out, in and out,
one more time in and out.
00:08:21.42\00:08:35.60
Good, alright, we are
going to do some arm work.
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Lean forward, let
your arm hang down,
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for those at
home you might just,
00:08:42.83\00:08:44.28
if you're just beginning,
just pull your arm up,
00:08:44.31\00:08:46.69
if you want to use
resistance, that's okay too.
00:08:46.72\00:08:49.58
It's a very simple motion,
you're just flexing your elbow,
00:08:49.61\00:08:54.34
and we are going to
try and do 15 of them,
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7, 8, 9, 10, 11, 12,
13, 14, 15, good, other side
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up, here's 1, and 2, and
3, 4, 5, 6, 7, 8, 9, 10, 11,
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12, 13, 14, 15, good,
relax, shake your arms out,
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inhale and out, in and
out one more time in and out.
00:09:50.41\00:10:02.34
Just bring your hands in
front of the ear and you go
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up lay back and come
back over to the front
00:10:05.81\00:10:09.47
and back and over and
up and back up and back,
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up and down, up and
down, up and down, up and down,
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ten more, up and down,
there is one, up and down,
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there is 2, 3, 4, 5,
and 6, 7, 8, two more
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9, last one, big
breath as you come in,
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hold it back
there and over, good.
00:11:12.58\00:11:18.01
Get one up over the
head, grab your elbow
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and pull, pull, pull,
pull, ten more seconds,
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1, 2, 3, 4, 5, 6, 7,
8, 9, 10, switch and pull,
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ten more seconds, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10, good.
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Okay, shake your arms out,
okay, lets go in through the
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nose and out, in and
out, in and out, okay, good.
00:12:02.17\00:12:16.27
Now we are going to put
our elbow back into our leg,
00:12:16.30\00:12:20.92
we're going to do
the tricep this time,
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give yourself a little bit
of resistance, as you're pushed
00:12:22.44\00:12:25.11
down, going to
try and do 20 of them,
00:12:25.14\00:12:28.25
here's 4, 5, 6, 7, 8,
9, 10, 11, 12, 13, 14, 15,
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16, 17, 18, 19, and 20,
switch sides, press and press
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and press, there's 4, 5, 6,
7, 8, 9, 10, 11, 12, 13, 14,
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five more and 1,
2, 3, 4, 5, good.
00:13:28.78\00:13:40.06
Shake them now,
let's get some breaths,
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in and out, in out,
in out, one more time
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in and out, okay. We'll
work on, what we're gonna do
00:13:54.85\00:14:00.79
is a simple exercise, we're
just going to bring one leg
00:14:00.82\00:14:02.37
over, cross it, put it
down, go the other side,
00:14:02.40\00:14:07.37
cross down, cross down,
cross down, and cross, good
00:14:07.40\00:14:17.19
let's keep going,
ten more each way,
00:14:17.22\00:14:30.14
there is 1, 3, you look like
a bunch of guys who can't find
00:14:30.17\00:14:44.14
a comfortable
position, 4, there is 5, and 6,
00:14:44.17\00:14:54.22
and 7, 8, 9, and 10,
good. Push your hands
00:14:54.25\00:15:14.36
on the outside of your legs
00:15:14.39\00:15:16.72
push your legs
out, bring them back in
00:15:16.75\00:15:18.10
and out and in and
out and in, we'll do 20
00:15:18.13\00:15:25.09
there's 5, 6, 7, 8,
9,10, ten more, 1, 2, 3, 4, 5,
00:15:25.12\00:15:45.95
6, 7, 8, 9, 10,
hand on the inside
00:15:45.98\00:15:56.08
squeeze your legs together,
squeeze, having your hands
00:15:56.11\00:16:01.48
in here, that's a
little bit of resistance,
00:16:01.51\00:16:03.43
4, 5, 6, 7, 8, 9, 10
more 1, 2, 3, 4, 5, 6, 7, 8,
00:16:03.46\00:16:29.62
two more, 9, and 10, good.
00:16:29.65\00:16:34.08
Relax, let's get a few
breaths, in and out, in and out,
00:16:34.76\00:16:44.36
in and out, one
more time, in and out.
00:16:44.39\00:16:53.52
Fold your hands on your abdomen,
00:16:53.55\00:16:56.68
get it crunch forward
and lay back, crunch forward,
00:16:56.71\00:17:01.14
blow out as you come forward,
00:17:01.17\00:17:03.11
trying to squeeze the abdomen,
00:17:03.14\00:17:05.44
and down, and down,
good, down and down, as you're
00:17:05.47\00:17:29.20
doing this, you're just
trying to shorten it, your
00:17:29.23\00:17:30.68
abdominal wall, we
don't need it to try and come
00:17:30.71\00:17:34.04
way forward, your abdominal
wall only has a four inch
00:17:34.07\00:17:37.08
range of motion,
when you come forward
00:17:37.11\00:17:41.03
you should be trying to
push it low back into the chair
00:17:41.06\00:17:43.58
and as you came back
up, push your upper back
00:17:43.61\00:17:46.91
into the chair. It's a
fairly simple exercise,
00:17:46.94\00:17:50.75
but if you concentrate
on what you're doing,
00:17:50.78\00:17:52.95
it's still very effective,
we're gonna do about ten more
00:17:52.98\00:18:00.50
1, 2, 3, 4, 5, 6, 7,
8, 9, and 10, let's turn
00:18:00.53\00:18:24.37
to the side and
just use the chair
00:18:24.40\00:18:26.54
as some what of a
help, so that you turn
00:18:26.57\00:18:28.62
and hold you stretch,
so if you're turning and
00:18:28.65\00:18:32.07
looking behind you, hold
it, hold it, ten more seconds,
00:18:32.10\00:18:40.37
1, 2, 3, 4, 5, 6, 7, 8, 9,
10, switch, you should feel
00:18:40.40\00:18:55.85
this just as a steady
pole, hold it, ten more seconds,
00:18:55.88\00:19:02.73
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:19:02.76\00:19:14.66
Now we're going to put a
leg out what we are going to do
00:19:14.69\00:19:20.41
is simply take our leg
from this position and go up
00:19:20.44\00:19:23.78
and down, up and
down, put your hand
00:19:23.81\00:19:28.52
on your thigh so
you feel the muscles
00:19:28.55\00:19:31.01
that are supposed to be working,
00:19:31.04\00:19:32.74
as you're doing
this, you can stop
00:19:34.25\00:19:36.37
any time, we are going
to put a few reputations
00:19:36.40\00:19:39.32
in under our belt, so we
can make this a little bit
00:19:39.35\00:19:42.42
of a diversified work
out for those at home, who
00:19:42.45\00:19:44.11
haven't been working on a
regular basis, we want them to
00:19:44.14\00:19:46.86
still get some type
of work out effect here.
00:19:46.89\00:19:48.80
Good, now we're going to
do 20 more keep your control,
00:19:52.21\00:19:59.04
2, 3, 4, 5, 6, 7, 8, 9,
ten more, 1, 2, 3, 4, 5,
00:19:59.07\00:20:19.55
6, 7, 8, 9, 10, other
side, okay, feel your thigh
00:20:20.86\00:20:30.45
up and up and up, up, up
up, up, up, good, up, and up,
00:20:30.48\00:20:44.15
contract the thigh each
time, 14, 15, 16, 17, 18, 19,
00:20:47.19\00:20:56.21
20, half way there 1, 2,
3, 4, 5, 6, 7, 8, 9, ten more
00:20:56.24\00:21:10.92
1, 2, 3, 4, 5, 6,
7, 8, 9, 10, good.
00:21:10.95\00:21:25.20
Now put your leg
out, dig the heel into
00:21:25.23\00:21:29.00
the carpet, hold back,
put your hands on the back
00:21:29.03\00:21:32.04
of your leg this time.
So you feel the muscles in
00:21:32.07\00:21:33.99
the back of your leg working
and holding that for 10 seconds,
00:21:34.02\00:21:37.92
5, 4, 3, 2, 1, move
about 6 to 8 inches and pull,
00:21:37.95\00:21:46.47
pull, pull 4, 3, 2,
1, foot flat down, pull,
00:21:51.88\00:21:59.93
10 seconds 3, 4, 5, 6,
7,8, 9, 10, back out again,
00:21:59.96\00:22:10.43
starting position pull,
pull, 5, 6, 7, 8, 9, 10, move
00:22:12.40\00:22:23.06
about 6 to 8 inches,
pull 3, 4, 5, 6, 7, 8, 9, 10,
00:22:23.09\00:22:34.88
foot flat down,
pull, pulling 10 seconds,
00:22:34.91\00:22:42.03
4, 5, 6, 7, 8, 9,
10, other side, leg out
00:22:42.06\00:22:53.04
5, 6, 7, 8, 9, 10, move
6 to 8 inches, again pull,
00:22:59.14\00:23:07.46
2, 3, 4, 5, 6, 7, 8,
9, 10, flat down, pull
00:23:07.49\00:23:18.56
1, 2, 3, 4, 5, 6, 7, 8, 9,
10, stretch back out again,
00:23:18.59\00:23:30.20
pull, 3, 4, 5, 6, 7,
8, 9, 10, move it in, pull
00:23:31.56\00:23:43.30
1, 2, 3, 4, 5, 6,
7, 8, 9, 10, put down
00:23:43.33\00:23:54.10
pull, 1, 2, 3, 4, 5, 6, 7,
8, 9, 10, right grab a hold
00:23:54.13\00:24:06.77
of your knee and
pull towards your chest,
00:24:06.80\00:24:09.57
hold 10 more seconds,
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:24:16.52\00:24:29.19
10, okay pull your
leg up, 10 more seconds,
00:24:29.22\00:24:38.50
7, 6, 5, 4, 3, 2, 1,
okay switch, put your knee up,
00:24:39.88\00:24:51.09
10 seconds 1, 2, 3, 4,
5, 6, 7, 8, 9, 10 get a hold
00:24:51.12\00:25:06.95
of the ankle, bend it
up to you there you go
00:25:06.98\00:25:11.04
and 10 seconds 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10, good
00:25:11.07\00:25:25.09
now sit forward, have
your feet behind you, press up
00:25:25.12\00:25:30.71
on the toes and back
down, up on the toes, back down,
00:25:30.74\00:25:35.78
good. Way up
high, down, high, down,
00:25:35.81\00:25:44.22
again a very simple exercise,
00:25:45.19\00:25:46.96
way up down, keep it
going and we are going to do
00:25:46.99\00:26:05.06
20 more, 1, 2, 3, 4,
5, 6, 7, 8, 9, 10, 10 more
00:26:05.09\00:26:21.01
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:26:21.04\00:26:35.04
Alright fellows, we're
all done, thanks a lot.
00:26:35.07\00:26:36.87
Exercise is not a
spectator sport, instead of you
00:26:42.18\00:26:44.84
sitting on the
sidelines and watching, it's
00:26:44.87\00:26:46.62
very important to get involved
00:26:46.65\00:26:48.10
and get started into something,
00:26:48.13\00:26:49.65
too often I've
heard people just say,
00:26:49.68\00:26:52.22
I enjoy watching your
show and I'll say well,
00:26:52.25\00:26:54.51
how do you enjoy the exercise?
00:26:54.54\00:26:55.62
Oh! I don't do
it, I just watch it.
00:26:55.65\00:26:58.09
Well, that's not the way
you're gonna get the benefit.
00:26:58.12\00:27:00.36
Exercise is not
a osmosis effect.
00:27:00.39\00:27:02.70
Start something,
it doesn't have to be
00:27:02.73\00:27:04.62
intense, simply do
it to your own comfort,
00:27:04.65\00:27:07.58
take your time, tonight
try not let anybody else
00:27:07.61\00:27:10.58
push you or tell
you how hard you should
00:27:10.61\00:27:13.29
or should not work.
Nobody knows your own
00:27:13.32\00:27:15.43
body like you, but then again
00:27:15.46\00:27:17.74
don't baby yourself,
make sure you push yourself
00:27:17.77\00:27:20.95
a little bit to
try and progress and
00:27:20.98\00:27:22.71
get good results.
Often times people think
00:27:22.74\00:27:26.15
well, I don't need the
exercise, well that's not true
00:27:26.18\00:27:28.80
because God
designed us to exercise,
00:27:28.83\00:27:31.28
if we don't take care of
ourselves, our body will waste
00:27:31.31\00:27:35.20
away and we are not
being good stewards of what
00:27:35.23\00:27:36.76
God gave us. God said
that our body is a Temple
00:27:36.79\00:27:39.68
of Holy Spirit, and we're
not our own, but we belong
00:27:39.71\00:27:42.23
with Christ, study your
Bible and you will find that God
00:27:42.26\00:27:45.74
says we're to
take care of ourselves,
00:27:45.77\00:27:47.42
not to be lazy and
slothful, but remember do it
00:27:47.45\00:27:50.95
for the right
reasons. I can do all things
00:27:50.98\00:27:52.69
through Christ,
who strengthens me.
00:27:52.72\00:27:54.68
God bless you,
we'll see you next time.
00:27:54.71\00:27:56.35