The following is
designed to demonstrate simple
00:00:02.38\00:00:04.43
workouts that you can
use to improve your health.
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Be sure to consult your
physician before beginning
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any exercise program.
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Cross training is a very
popular method of exercise
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involves using one or
more various activities
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and putting them
together, in our case
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its aerobics and anaerobics.
Stay tune and find out
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how next on Body and Spirit.
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Hello. I am Dick
Nunez Exercise Physiologist
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and Principal of Miracle
Meadows in Mountain State
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Leadership
Academy in West Virginia.
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Welcome to Body and Spirit.
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Today, we are gonna do
our cross training program,
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it's a very good
way of keeping the heart
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going although I
prefer doing just aerobics
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or just
anaerobics. It also works well
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to combine them to get a
good overall exercise effect
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and also is very time
efficient and it breaks up
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the monotony. I
think that it is gonna
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become a very
popular edition to the
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Body and Spirit program
as we try and launch programs
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that are gonna reach a
wide variety of people granted
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not every program is
gonna be for everybody,
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but hopefully during the
time that you watch the program
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you'll find
something especially for you.
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I believe we are
ready to get started
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helping me out today is my
daughter Brittany and Madison.
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Brittany is a student of
Mountain State Elementary.
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Madison at the Mountain
State Leadership Academy.
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Alright, ladies are
we ready? Yes, we are.
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Let's start
stepping, we are gonna start
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by just warming the
body up and this should
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take care of it for too long.
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Good 40 more
seconds, get the knees up,
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30 more seconds,
pull the arms, here we go,
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what a parade we are.
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10, 9, 8, 7, 6, 5, 4,
3, 2, 1, push up position.
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Let's go off the
knees, down and up,
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you can go for 30
of them, not so fast
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3, 4, 5, 6, 7, 8, 9,
10, 11, 12, 13, 14, 15,
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16, 17, slow down 18, 19, 20,
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1, 2, 3, 4, 5, 6, 7, 8,
9, good back on your feet.
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Okay let's jog in
place. When you do aerobics
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simply matter
doing rhythmic activity
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that you made your muscle group,
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your jogging can be
real slow or it can be
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relatively quick,
do it at your pace,
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not necessarily our
pace, maybe you wanted to do
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it faster then
us. That's okay too.
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When we do pushups,
we can do neither against
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the wall or bend
knee like we were doing
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or just regular
military style pushups.
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While you are
exercising you want to get dizzy
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or lightheaded. Okay,
back on the floor again
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20 more pushups.
Okay control them
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down and up
good, good, 4, 5, good,
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6, 7, 8, 9, 10, 11,
and 12, get together 13,
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14, 15, 16, 17,
18, 19, 20, back up.
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Okay, let's put
our hands on our hips,
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spread up little bit
ladies, step side to side good.
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What we are doing now
is just putting little
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variety in basically
that's what the program do
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today and all
composes the same thing,
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people think they find
the magic answers every now
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and then reality is
there has been lots of gimmicks
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over the years and
when the dance exercise
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first started full
tilt and that was so popular
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then they started
going to step aerobics.
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Now it's popular and
then they start using bends,
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so they could do upper
body and lower body together
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then they came
out with greatest,
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greatest Tae Bo,
where you could get fit,
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learn how to kick your friends
teeth in at the same time.
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They all tend to
do the same thing
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just get you moving
and get you exercising,
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and that's all
we're trying to do here.
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It's gives you little
variety, although you won't find
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the hard
pounding rock music here
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because reality is it's
actually counter productive,
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it might drop your adrenaline,
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but it has other negative
consequences for your mind,
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okay, good. let's
reach out just do our pulls
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each way out do 20, it's
4, 5, 6, 7, 8, 9, 10, 11, 12,
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13, 14, 15, 16, 17,
18, 19, and 20, switch over
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and pull, pull, pull, 4,
5, 6, 7, 8, 9, 10, 11, 12, 13,
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14, 15, 16, 17, 18, 19,
20, good. Alright to the front.
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I don't think I'm quite
ready for that step dance yet,
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you know, I'm talking about
are you a step dancer. Yeah.
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That's impressive.
That is impressive;
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I don't think I'm
ready for it either.
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And they all do with
the smile on their face.
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That would take practice.
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Good keep going, okay, good.
Alright, now we are gonna do
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some shoulder
work, pull this out,
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sort of circles. Oh!
Madison what a joy it is.
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Oh! I know. Okay become small,
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Madison just
absolutely loves these. Right.
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Big and small, palms
pointed down and reverse it,
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and reverse it, and reverse it,
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good and back to front
again make them bigger,
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smaller, now bigger
and smaller, now reverse it
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and we are about
ready to hold keep going,
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and hold, one minute good.
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Let's take good
breaths while we do it into the
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nose up to the mouth
in and out, palms down
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there you go Madison,
just 20 seconds and 30,
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hold on, it's 40
good, hold, hold, hold 50,
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1, 2, 3, 4, 5, 6,
7, 8, 9, 10, good.
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Alright, let's step, let's
go in a circle, not too fast,
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okay reverse it, we're gonna
too dizzy going one way. Why.
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Whenever we lapse
around this is a mile,
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okay and fall back into place,
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50 more seconds down
to 5, 4, 3, 2, 1, good.
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Alright, now we are gonna
do some biceps and reach out,
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flex out, and flex out
and flex, and flex, and flex,
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and flex, keep going, flex,
and flex, and flex, and flex,
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and flex, good, go
slow squeeze it in,
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10 more, 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10, hold it,
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1, 2, 3, 4, 5, 6,
7, 8, 9, 10, good.
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Alright, back to our
step start from front.
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Starting to get
warmed up Brittany. Yes, I'm.
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How are you
Madison? Little lukewarm.
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Little lukewarm, okay.
We'll keep going for hot,
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well those of five
point 15 more seconds,
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10 more, okay. One arm
at a time, just push down,
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up, push, up, keep
going, push, up, push, up,
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8, 9, 10, 11, 12, 13,
14, 15, 16, 17, 18, 19, 20
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other side, push, push,
push, 4, 5, 6, 7, 8, 9, 10,
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11, 12, 13, 14, 15,
16, 17, 18, 19, 20, okay.
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Side to side, good.
Right now you should be
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feeling your pulse
rate going pretty well.
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It's okay to stop and
take your pulse if you need to
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and we want to use either
the thumb side of your wrist
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right in here or use
it in your temple area,
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do not take it off
your carotid artery,
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lot of people don't even
know what the carotid artery is,
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start putting pressure on there,
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feeling for beating pulse,
you could create some problems
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especially if you already
have some cholesterol plaque
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build up in there
you could create pretty
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bad situation for yourself.
And also it automatically
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signal the heart
tell to slow down
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because it sense
its pressure on a
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very vital artery of the
body. Your heart rate should be
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220 subtract your
age, you are 40 years old
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that give you 180 maximum
heart rate and take 80 percent
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which will be 144, 70
percent which would be 126.
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So if your 60,
maximum heart rate
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then would be 160, so
it will be 128 and 112.
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Okay, rest. Let's ge
couple of breaths in out,
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in and out.
Let's do some squats,
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okay down and up, down and
up, down and up, down up, good,
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now I can't
take these very deep,
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you can if you
want to for the sake
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of the training effect,
we just keep them little bit
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shorter, push your hips
back little more Madison,
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here you go, 20
more, 1, 2, 3, 4, 5, 6,
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7, 8, 9, 10, more, 1, 2,
3, 4, 5, 6, 7, 8, 9, 40, good.
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Step. How you're
doing now Madison?
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Little bit
warmer. Little bit warmer,
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okay. We aren't quite down yet.
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Brittany how you
doing? I'm getting hot.
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Okay, 20 more
seconds, 10, 5, 4, 3, 2, 1.
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And bend your back,
let's crunch the abdomen,
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bend over, up and back,
contract over, up and back,
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over up and back,
contract over, up and back,
00:20:37.63\00:20:46.12
again contract over, up
and back, over up and back,
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contract over and
back, just keep it going,
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focus on contract
your abdomen each time.
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It will allows you
come forward, 10 more,
00:21:07.13\00:21:14.44
there is 1, 2, 3, 4,
5, 6, 7, 8, 9, 10, okay.
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We will just take few more
laps around the platform here.
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Okay and reverse it, follow in,
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and we down to the
home stretch literally.
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That's good. Okay
lay down your side,
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grab hold of your
ankle, stretch your quadricep,
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a good part. Yes.
A comfortable part.
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10 more seconds 1,
2, 3, 4, 5, 6, 7, 8, 9,
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pull over switch and
pull and pull 10 more seconds
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1, 2, 3, 4, 5, 6, 7,
8, 9, 10 lay on your back,
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neither the chest,
put your other leg down
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okay hold that, 10
more seconds, 1, 2, 3, 4,
00:23:57.02\00:24:08.38
5, 6, 7, 8, 9, leg straight up,
00:24:08.41\00:24:13.65
pull back, good,
excellent and 10 more seconds
00:24:15.16\00:24:23.78
1, 2, 3, 4, 5, 6, 7, 8,
9, 10, pull your other knee
00:24:23.81\00:24:34.06
to your chest,
other leg straight,
00:24:34.09\00:24:39.33
10 more seconds, 9,
8, 7, 6, 5, 4, 3, 2, 1,
00:24:39.36\00:24:55.44
leg straight up and pull,
pull, pull, good, keep going,
00:24:55.47\00:25:02.63
10 more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10,
00:25:06.41\00:25:16.31
on your feet.
Hands behind your head,
00:25:16.34\00:25:19.78
stretch back,
and just hold that,
00:25:21.07\00:25:23.53
move your chest
back, 10 more seconds,
00:25:23.56\00:25:29.16
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:25:29.19\00:25:38.45
Pull your shoulder
blades out and hold that good,
00:25:39.49\00:25:43.48
10 more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, and 10.
00:25:46.55\00:25:56.53
Arm over your head
and pull here you two go
00:25:57.21\00:26:01.64
and do your
walking, 10 more seconds
00:26:01.67\00:26:08.49
1, 2, 3, 4, 5, 6, 7,
8, 9, switch and pull
00:26:10.14\00:26:21.05
hold it steady
and 10 more seconds
00:26:22.66\00:26:30.00
1, 2, 3, 4, 5, 6,
7, 8, 9, 10, good.
00:26:31.32\00:26:41.45
Bring your arm up and across,
00:26:41.48\00:26:42.81
and pull 10 more, 1,
2, 3, 4, 5, 6, 7, 8, 9,
00:26:48.66\00:27:00.63
switch up and hold and
10 more seconds, 1, 2, 3,
00:27:00.66\00:27:12.34
4, 5, 6, 7, 8, 9, 10, good.
Thank you ladies, well done.
00:27:12.37\00:27:21.08
Cross trainings is just an
another way of working out,
00:27:25.82\00:27:27.58
however, you do it
make sure you do it
00:27:27.61\00:27:29.46
for the right reason.
All that we do should be done
00:27:29.49\00:27:31.64
at the Glory of
God. You want to have
00:27:31.67\00:27:33.40
little variety in your
life and this will help
00:27:33.43\00:27:35.09
give you that, but all in all
00:27:35.12\00:27:37.46
could God be the glory.
00:27:37.49\00:27:38.88
Remember what
Philippians 4:13 says,
00:27:38.91\00:27:41.32
I can do all things through
Christ not through ourselves,
00:27:41.35\00:27:44.71
but for Christ
for he is the one,
00:27:44.74\00:27:47.02
who strengthens
us. God bless you,
00:27:47.05\00:27:49.38
keep exercising,
I'll look forward
00:27:50.29\00:27:51.81
to see you next
time on Body and Spirit.
00:27:51.84\00:27:53.80