The following program
is designed to demonstrate
00:00:02.54\00:00:04.07
simple workouts that you
can use to improve your health.
00:00:04.10\00:00:07.12
Be sure to
consult your physician
00:00:09.17\00:00:10.26
before beginning
any exercise program.
00:00:10.29\00:00:12.39
Senior citizens are
finding, they can stay fit and
00:00:14.44\00:00:16.18
healthy much longer then
we used to be thought off.
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Today, we're gonna be
focusing on senior men.
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Talking about, how they can
live a long and healthy life.
00:00:21.54\00:00:23.48
Stay tune to find out
more next on Body and Spirit.
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Hello, I am Dick
Nunez, Wellness Director of
00:00:51.46\00:00:53.06
the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Many years ago,
when I was in athletic
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club industry, I was
teaching a health and wellness
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class. There was a man
in there, who was a banker.
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He was about 60
years old at the time
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and he wasn't very fit.
In fact, he was very weak
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and over the course of
time, he changed his eating
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habits and so forth and
he want to start personal
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training with me. So,
I started working him out
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and I remember
when we first got him.
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So, he could bench
press a 135 pounds,
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which is the big 45
pound plates on each side.
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We thought it was great
day and I thought I would never
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get him up to
that strength level.
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But yet we manage to
get there, over the years
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I've been in working at
the Black Hills Health and
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Education Center and
every once in a while I go
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back to Olympia,
Washington, where I'm from and
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and I'll see some of
the people I used to know,
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my last trip back one of
the youngsters I used to train,
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who is now 40 year old man said.
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"You should see Jim,
he's absolutely amazing,
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and I thought what
do you talking about".
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He already got some more
records now in power lifting
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for his age category.
Well, the next day when I came
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at the athletic club.
There was Jim the same guy;
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I started so many years
ago, who is now 74 years
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old was bench
pressing 290 pounds.
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Squatting around 400
and dead lifting around 400
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and he was now world
record holder for age class
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over 70 years old and
I ask him, I said Jim.
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How do you do it? How
you setting all these world
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records, and he said
well, people get dieing
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and it makes much easier for me.
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But the reality is
senior citizens can get much
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stronger than they used to
think and by lifting weights
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and getting a regular
exercise program they can really
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attain a very
high level fitness.
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So we're gonna talk
more about that today and
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we're gonna do a program,
for senior men and you can
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see just how strong,
they can get and helping me
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out today will be one
of my partners from the
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Black Hills Health and
Education Center. Dr. Garner,
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come on out Art, I trained
Art on a regular basis so.
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I know what he's
capable of and so we're gonna
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get a good workout
going. Well that is
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Well that just
warm-up a little bit first,
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so let's just stretch the
arms back Art and we will push
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them out and we will
bring them back, push out,
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bring them back, push
out. What warming up does, it
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gets the blood circulating,
increases the heart rate,
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the respiration and
gets some muscle ready to do
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something a little
bit more strenuous in what
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we're doing right here.
This is simply a warm-up,
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okay and Art knows.
What we're warming up to do,
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so we will be getting
on that in just a second.
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Let's go about three
more Art, this 1 and 2,
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one more time and
3, very good. Alright,
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lot of times people
think, well when you get older,
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you shouldn't do
things like pushups.
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But I know you're
very good at them so,
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I want to have hit the deck now.
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Okay. Pushup position,
now Art has a bad wrist,
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so he does modify
his left hand little bit.
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Which goes on to
show, where there is a will
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there is a way, okay
Art let's go ahead and pump
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some Art, very good, very good.
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Okay, let's go down just
a little further, very good.
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You're doing great
keep going, push it out,
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push it out, good. Now,
at home if you need to do
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these off your
knees or against the wall.
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That's alright, keep
pushing Art, keep pushing,
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keep pushing, keep
pushing, very good we're gonna
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keep them going. Push
it and push it and push it,
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very good, push it
and push it and push it.
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Common Art, push it
and push it and push it,
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common you're doing great,
push it, push it, push it,
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two more, push it,
one more, push, very good.
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Alright, I didn't even
count, but I bet you did.
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How many you do? Thirty seven.
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Thirty seven,
alright, thirty seven pushups
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and how old are
you? Seventy one.
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Seventy one, that's
fantastic. How that feel.
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Well, that's good.
Oh! Okay. Feels good.
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Let's stretch out, Art
put your hands over your head,
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push your elbows back
and then bring it crossed.
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Now, Art you also have a
little bit of lung situation,
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where you're,
where you born with part.
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Small capacity. Small capacity,
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so you got small
lung capacity. So,
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we're gonna try and
make sure, we don't wind him
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too much but I don't
know, if you notice how
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fast he's bounced
back. Because he's doing
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very well, okay bring it across.
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Okay, and as you can
see. He's not very the biggest
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guy around. In
fact, you might notice,
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there is a little bit of
a size discrepancy between
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us are. Lightly. Let's
go and get a towel, okay.
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Now, I'm gonna
act as Art resistance,
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because I promise
him a good workout today
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and so what I want
you do is you're gonna
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step back and
grab hold of the towel.
00:06:03.81\00:06:06.48
Okay, you got pull it
into you and then out.
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I'm wanna be your
resistance and pull and back
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and pull. This is a rolling
motion, pull your elbows back,
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very good and pull and pull.
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It allows me to get little
exercise here to Art and pull
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and pull and pull.
Arnold Schwarzenegger and
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Franco Colombo used to
do this getting ready for
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bodybuilding routine
and we're about the similar
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size difference as they are.
And pull, and pull, and pull,
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and pull, two more times
and pull, last one and pull,
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very good. I think
Art was looking unto me,
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see if I was getting tired
yet. Not yet Art, no. Okay,
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we're gonna
stretch out now, reach up,
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grab a hold of your
elbow. Okay, very good,
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now Art has a little bit
of a shoulder problem as well,
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he injured his shoulder,
when he was younger and
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but yet he still
been able to go forward
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and keep working
and I know another one
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of our people out there
at the center are Dr. Blower
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broke his wrist one
time. Okay, go and switch
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the other side
and he actually was,
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after he got the cast
on, you should go this way,
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there you go. After he got
cast on, he came right back
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out and show me the
cast and he said well.
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You got, your work cut
out for you, but he didn't
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take anytime of. Went
right back in to working out
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again without missing a
beat. Often times people
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will use something like
that as an excuse to stop.
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But he didn't, he just
kept going boldly forward.
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Alright, go and relax,
are you ready for some more.
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Sure. That's
what I want to hear,
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okay front in the
center. Okay, we're gonna do
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some raises out to the
side, raise up, back down,
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raise up and up, and
up, and up, and up, and up.
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This is a
lateral raise exercise,
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you can use dumbbells
to do this or you can do
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with no resistance at
all. If you want or if
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you have a partner or
somebody like to workout with,
00:08:43.50\00:08:45.55
they can provide
the resistance for you.
00:08:47.26\00:08:48.53
Like I'm doing for Art
here, we're working the
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shoulder area. I need
to give him enough levy,
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there we can make this
set last for long enough
00:08:57.70\00:09:01.10
to give him a good
training effect. Okay,
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we're gonna go three more
Art, there is 1 and 2 and 3,
00:09:06.29\00:09:15.03
very good. We're gonna
do another exercise before
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we have your stretch
your shoulders out, okay.
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I want you to grab that
palms over. Okay, get you feet
00:09:22.73\00:09:26.61
together, okay and roll
it up, up right row and back
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down, good, elbows
way up. That's better,
00:09:30.82\00:09:38.08
elbows up, very good,
elbows up, good job, pull it,
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pull it and pull and
pull and pull. Elbows up,
00:09:45.65\00:09:54.87
very good, elbows up,
elbows up, elbows up, elbows up,
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good, five more time.
There is 1, 2, 3, 4, 5,
00:10:03.96\00:10:14.48
eyes are synchronized
down here and now I notice.
00:10:15.30\00:10:17.53
It's like to be you
looking on me, but I'm not gonna
00:10:17.56\00:10:21.13
stay there; now I'm
gonna get back up again.
00:10:21.16\00:10:22.77
Okay, now we're
gonna stretch the shoulder,
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bring the arm across
the body and then put your
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hand in behind, there
we go just bring it across,
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stretch your shoulder
area. Keep this arm straight,
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hands right here
behind the elbow, very good.
00:10:37.58\00:10:39.83
You are recovering very
nicely, you not breathing
00:10:43.79\00:10:45.36
hard or anything that's good.
00:10:45.39\00:10:46.51
That's right. Okay, I
guess, I better make him work
00:10:47.31\00:10:50.70
a little harder,
I can do that. Okay,
00:10:50.73\00:10:54.96
go and stretch
the other way now.
00:10:55.21\00:10:56.18
Okay, just straighten
this out, there you go,
00:10:58.49\00:11:00.75
very good. Alright,
hold that for about five more
00:11:00.78\00:11:08.85
seconds Art and
go ahead and relax.
00:11:08.88\00:11:14.15
Okay, we're gonna
do some bicep work now.
00:11:15.92\00:11:17.65
I'm gonna be your
resistance again and so I want
00:11:17.68\00:11:21.13
you to take the towel
and let's go ahead and
00:11:21.16\00:11:25.18
do one arm at a time
here. Go and curl that up
00:11:25.21\00:11:27.84
and down and up and
up, very good, very good.
00:11:28.93\00:11:36.45
Looks good, you can
use a dumbbell for this
00:11:39.24\00:11:47.34
or you can use your other hand,
00:11:47.37\00:11:49.12
to give it the
resistance. I'm gonna make sure,
00:11:49.15\00:11:53.69
I work him little
harder this time, very good.
00:11:53.72\00:11:58.17
Squeeze it up and up, two
more times and up, up, up,
00:11:59.50\00:12:07.45
up, up and up, pull it
good. Okay, curl it and curl,
00:12:07.48\00:12:18.44
very good, pull and
pull and pull and pull,
00:12:21.61\00:12:36.21
five more times Art,
good, curl it two more and up,
00:12:41.16\00:12:51.04
one more time and
up, very good, very good.
00:12:53.35\00:12:57.35
Okay, just go and shake the
arms out, rest for a moment.
00:12:58.41\00:13:01.02
Okay over the course
of the last year or so.
00:13:02.45\00:13:06.19
What, what is the
main thing; you've noticed
00:13:07.19\00:13:08.64
as far as you working
out for somebody of your age.
00:13:09.16\00:13:10.93
I enjoy it more.
You enjoy it more.
00:13:12.76\00:13:14.43
Treatment and
strength is much better
00:13:15.21\00:13:16.84
and I notice I don't. The
cold doesn't effect as much.
00:13:16.87\00:13:21.42
Okay. I'm not
getting cold all the time.
00:13:21.85\00:13:24.87
Are you able to do it
lot more than you used to be
00:13:25.29\00:13:26.82
able do. Oh! Yeah.
00:13:26.85\00:13:27.82
Okay, and you find
yourself requiring quicker and
00:13:27.93\00:13:30.18
able to, are you
lifting more weight then you
00:13:30.21\00:13:32.21
thought should be
able to. Yes, I'm really.
00:13:32.24\00:13:35.63
Okay, alright.
But I like to do more.
00:13:36.19\00:13:37.16
Okay, that's good, well
we keep working for that.
00:13:37.17\00:13:39.90
Okay. Alright, what
I'm gonna have you do now,
00:13:40.41\00:13:42.10
is kneel down. We're
gonna work your triceps area.
00:13:42.57\00:13:44.79
Okay, get on both
knees and we're gonna
00:13:47.09\00:13:49.30
reach up over your
head and flex or excuse me,
00:13:49.33\00:13:52.62
cross your hands
together, bring them back over
00:13:52.65\00:13:54.94
your head and push
up. Now, Art is very
00:13:54.97\00:13:57.90
strong in the triceps
area, as you can see he's got
00:13:57.93\00:14:01.38
pretty thick arms and
push up. I'm giving him
00:14:01.41\00:14:09.55
resistance, but I need
to make sure that I can let
00:14:09.58\00:14:12.70
him do enough
repetitions to make this set
00:14:12.73\00:14:15.86
last for at least a
minute. But no more then,
00:14:15.89\00:14:19.45
two minutes, good press.
He's got still got lot of
00:14:19.48\00:14:26.29
strength there. I'm trying
to give him a steady hold,
00:14:26.32\00:14:29.14
if I want to just stop
him, curl. I can do that,
00:14:30.22\00:14:33.03
but it's not
gonna do him any good.
00:14:33.06\00:14:34.71
We wanna try and give
him a good training effect,
00:14:35.40\00:14:37.01
make those
triceps tired, very good,
00:14:37.89\00:14:42.48
very good, push it.
We're gonna go, five more
00:14:44.13\00:14:47.54
Art and push and
push and push, two more
00:14:48.77\00:14:56.70
times push and last one
up, up, up, up, up, up, up,
00:14:56.73\00:15:03.91
good. Okay, go and
stand on up, now we're gonna
00:15:03.94\00:15:07.52
do a press on
motion. I want you take your
00:15:07.55\00:15:09.25
hands like this
and push down, push.
00:15:09.28\00:15:12.55
Now, resist against
me, very good and push and
00:15:13.39\00:15:19.24
resist and push and resist
on the way up resist hard,
00:15:19.27\00:15:25.53
push. Okay, resist,
resist, resist, resist, resist,
00:15:26.47\00:15:30.26
that's the way two
more times, resist and push
00:15:30.29\00:15:38.29
and resist, good, good.
Alright, go ahead and rest
00:15:38.32\00:15:46.41
for second Art. I'm
gonna move our towel out,
00:15:46.44\00:15:48.23
okay how do you
feeling so far, doing alright.
00:15:52.78\00:15:54.53
Doing okay. Okay,
we've quite a few people
00:15:55.09\00:15:57.75
that are about
your age category.
00:15:58.21\00:15:59.32
That work out on a
regular basis, one of those
00:15:59.35\00:16:01.93
we've mention before
Dr. Blower, he's a really
00:16:01.96\00:16:04.63
take into high level. But
Dr. Garner and Dr. Blower,
00:16:04.66\00:16:07.78
both of them can
use a lot of weight.
00:16:07.81\00:16:09.58
Like on the pull down
exercise, Dr. Garner can use
00:16:09.61\00:16:12.37
around 160 pounds. Dr.
Blower uses around 190.
00:16:12.40\00:16:15.55
He's been working
out a little bit longer
00:16:16.79\00:16:18.01
than you though and
both of you do is quite a bit
00:16:18.04\00:16:20.84
weight on the
leg press and I know,
00:16:20.87\00:16:21.92
you can go well over
300 pounds on leg press and
00:16:22.45\00:16:25.18
Dr. Blower can use
500 pounds and do a lot of
00:16:25.77\00:16:28.07
repetitions. But you can
also take 30 pound dumbbells
00:16:28.10\00:16:30.96
and do curl with
him and your wife Betty
00:16:30.99\00:16:33.30
she can take 20 pound
dumbbells and do curls
00:16:33.33\00:16:35.44
with him and that's
something that we really
00:16:35.47\00:16:37.79
never thought would
happen so, overall you can just
00:16:38.63\00:16:40.70
see the nice steady
improvements even though
00:16:40.73\00:16:42.62
you are 71 years
old. Right, exactly.
00:16:42.65\00:16:44.79
Okay, we're gonna do
some legs, but we need to warm
00:16:45.22\00:16:47.60
up our legs first I'm
not kind just put you right
00:16:47.63\00:16:49.95
into it. So, let's, let's
go and step out to the side
00:16:49.98\00:16:52.28
Art and just stretch
the inside of the thigh.
00:16:52.31\00:16:54.84
Put the pressure on
this side and now let's go
00:16:55.88\00:16:58.42
ahead and shift the
other way. Okay and back
00:16:58.45\00:17:02.54
the other way, Art is
very good at doing legs.
00:17:02.57\00:17:05.55
We wanna make sure
he's good and warmed up
00:17:05.58\00:17:08.03
before we try anything.
Okay, when you do this one,
00:17:08.06\00:17:12.21
you should feel a
stretch on your inner thigh
00:17:12.88\00:17:14.64
and then feel the
pressure on the thigh that's
00:17:14.67\00:17:16.49
going, you are
going down Art too.
00:17:16.52\00:17:18.09
Stretch and stretch
and stretch and back over
00:17:19.70\00:17:28.40
and over and shift and
we're gonna go five more times
00:17:28.43\00:17:35.96
each way. There is 1
and 2 and 3, two more Art
00:17:35.99\00:17:48.68
and 4 and 5, very good
alright. Now, the squats,
00:17:51.55\00:17:59.94
now squats are probably
one of the best exercises
00:17:59.97\00:18:03.23
you can do. They
are good for developing
00:18:03.26\00:18:05.95
the gluteus maximus
muscles, the hamstrings,
00:18:05.98\00:18:08.91
and the quadriceps of
your upper legs and it really
00:18:08.94\00:18:12.04
works a lot on your
cardiovascular system as well.
00:18:12.07\00:18:14.56
It is an Aerobic
exercise. But it is one that is
00:18:14.59\00:18:17.59
gonna call for a lot of,
of action out of your lungs
00:18:17.62\00:18:20.95
and out of your
heart and let me emphasize,
00:18:20.98\00:18:22.96
we're gonna it's
not an aerobic exercise.
00:18:22.99\00:18:24.77
Even though lot of people
say, well my heart beating
00:18:24.80\00:18:27.59
a lot. But Aerobic
exercise is rhythmic activity
00:18:27.62\00:18:30.89
of major muscle
group. But doing the squats
00:18:30.92\00:18:33.67
will help them to be
more efficient of metabolizing
00:18:34.20\00:18:36.47
fat when you does do
aerobic exercise and heart
00:18:36.50\00:18:39.65
tries to get some of that
in as well. So, we're gonna
00:18:39.68\00:18:42.36
do some squats now and
I'm gonna act as resistance
00:18:42.39\00:18:45.54
and when we do these
squats. I'm gonna keep him
00:18:45.57\00:18:48.20
from coming all the
way up. When you do it that
00:18:48.23\00:18:50.64
way, you keep the
tension on the quadriceps
00:18:50.67\00:18:52.83
and you can give a
really good training effect,
00:18:53.52\00:18:54.95
okay. So, let's
go and squat down,
00:18:54.98\00:18:57.03
alright come apart
way up and work on keeping
00:18:58.43\00:19:00.90
your chest up. Your doing
great, just keep it like that
00:19:00.93\00:19:03.33
and down and down and down.
00:19:03.36\00:19:08.89
Now, am I let him come
all the way up and apart
00:19:08.92\00:19:12.13
way up, apart way up, apart
way up, apart way up and let
00:19:12.16\00:19:19.89
him come all the way
up again and apart way up
00:19:19.92\00:19:23.29
and if you doing this
at home, if you don't have
00:19:23.32\00:19:25.70
any pushing on your
legs. If you just doing
00:19:25.73\00:19:27.75
them this way, you
will find that you're gonna
00:19:27.78\00:19:29.88
get a good training
effect, way up now and down,
00:19:29.91\00:19:32.95
very good and down
and down and down and up
00:19:35.07\00:19:41.55
all the way. We're gonna
do two more rounds of it,
00:19:41.58\00:19:43.34
apart way up, apart
way up, apart way up,
00:19:43.37\00:19:48.94
apart way up, up all the
way, last one Art, very good,
00:19:50.48\00:19:57.64
very good. You're
looking great keep it up and now
00:19:58.21\00:20:02.44
hold it 1, 2, 3, 4, 5,
6, 7, 8, 9 and 10. Okay,
00:20:02.47\00:20:13.90
so the leg shake little
bit on that one. Yes sir.
00:20:17.03\00:20:19.43
Okay, go ahead and
put your arm or you put
00:20:19.92\00:20:22.35
your right hand on
my shoulder and go ahead
00:20:22.38\00:20:24.09
and reach back and
grab that. There you go,
00:20:24.12\00:20:25.88
you just gonna stretch,
hard to stand on one leg
00:20:25.91\00:20:29.75
after all that isn't.
That was excellent Art,
00:20:29.78\00:20:34.13
I can really tell you,
he took his squats really
00:20:34.72\00:20:37.52
to the very end. You
could see, he was hard from
00:20:37.55\00:20:39.91
just even barely
stand up there at the end
00:20:39.94\00:20:42.08
and somebody at
home might be saying.
00:20:42.11\00:20:43.52
Why do I wanna work that hard,
00:20:43.55\00:20:44.89
well the reality is,
you enjoy it didn't you?
00:20:44.92\00:20:47.68
Sure. Okay, feels
good, when you're done
00:20:48.26\00:20:49.77
it you know, you
accomplish something and you
00:20:49.80\00:20:51.59
feel the benefits
from it. Okay, go ahead
00:20:51.62\00:20:54.29
and switch, but the
reality is you don't have
00:20:54.32\00:21:01.43
to work that hard at
all. If you don't wanna
00:21:01.46\00:21:03.30
take it to that
extreme because remember
00:21:03.33\00:21:05.30
exercise is part physical.
But it's also part mental,
00:21:05.33\00:21:09.11
we've a hill at the
Wellness Center going up
00:21:09.14\00:21:11.91
from the cafeteria and
when the guest start up.
00:21:11.94\00:21:14.24
There often times,
they stop, a few times.
00:21:14.27\00:21:16.45
When they first go
up it because it's hard,
00:21:16.48\00:21:18.68
they wanna make
sure they get up there.
00:21:18.71\00:21:19.68
Okay, okay go and
relax. And as they
00:21:19.69\00:21:22.15
continue into the
program, if they stop three
00:21:22.18\00:21:25.13
times at first time. The next
time they try and do it just,
00:21:25.16\00:21:28.06
just in two stops and
then one stop and then
00:21:28.09\00:21:31.08
they try and walk all
the way up and that's a big
00:21:31.11\00:21:33.83
goal for them when they
get up to the top of that
00:21:33.86\00:21:36.42
hill there, and we see a
lot of them, who feel like they
00:21:36.45\00:21:38.67
really accomplished a great
thing by waking all the way
00:21:38.70\00:21:41.59
up to the hill without
stopping now, we do offer rides
00:21:41.62\00:21:44.26
for those who can't walk up
the hill. So, if you watching
00:21:44.29\00:21:46.42
there and say. If I have to
walk up a hill, I'm not going
00:21:46.45\00:21:48.30
out there. We do offer
the rides to go back and forth
00:21:48.33\00:21:51.55
and let people walk on the flat.
00:21:51.58\00:21:53.23
But I'm sure you can walk
up that hill without stopping.
00:21:54.02\00:21:56.02
Oh! Yes. Okay, that's good,
00:21:56.05\00:21:57.74
I will assume you could.
Even though when at home.
00:21:57.77\00:21:59.88
Even though, oh!
That's right you want a home
00:21:59.91\00:22:01.53
as even longer and
steeper. Okay, reach out with
00:22:01.56\00:22:04.54
your foot; go up on your
heel. What we're gonna do,
00:22:04.88\00:22:07.33
yeah there you go and
bend your right leg and
00:22:07.36\00:22:10.37
now we're gonna lean
forward. There you go,
00:22:10.40\00:22:13.67
keep your chest up and you
will be stretching the back
00:22:13.70\00:22:16.07
of the leg there very
good Art. Okay, but your
00:22:16.10\00:22:24.23
respirations come
back quickly again though.
00:22:24.26\00:22:25.73
I'm really
pleased to see that. Yeah.
00:22:25.76\00:22:27.96
One of the key things
about fitness is not just
00:22:27.99\00:22:30.94
working out. But how
fast that heart rate recovers,
00:22:30.97\00:22:33.52
how fast your
respiration recovers and so
00:22:33.55\00:22:35.76
you've done very well.
Okay, out, up on the heel,
00:22:35.79\00:22:38.54
lean back. Straighten the
leg, lean forward over it I feel
00:22:38.57\00:22:43.66
the stretch in your
hamstring area. Okay and five
00:22:43.69\00:22:51.15
more seconds, there
you go. Alright and relax,
00:22:51.18\00:22:56.03
okay let's come back
to the edge here Art.
00:22:57.20\00:22:58.72
We're gonna put
the balls of your feet
00:22:58.75\00:23:00.80
right on the
edge of the platform.
00:23:00.83\00:23:02.44
You're gonna put
your hand on my shoulder
00:23:02.47\00:23:03.73
and we're gonna
do some toe raises,
00:23:03.76\00:23:05.42
up and down. Go way up
high and now down, way up high.
00:23:05.45\00:23:10.28
Okay and up and down,
00:23:12.21\00:23:15.74
okay this is a little
tough one because he is not
00:23:17.39\00:23:19.64
have anything to hold on
to any other side, very good.
00:23:19.67\00:23:25.19
But it's an excellent
exercise for everybody,
00:23:25.22\00:23:27.26
but especially as we
start to get older it's very
00:23:28.15\00:23:29.76
important to keep the
flexibility in Achilles tendon
00:23:29.79\00:23:32.72
then in our ankle area,
anytime you work a joint.
00:23:33.33\00:23:36.39
You're working,
working in the muscle around
00:23:37.54\00:23:39.00
the joint you're
gonna strengthen that joint,
00:23:39.03\00:23:40.81
okay let's just go
about five more, way up and up
00:23:41.55\00:23:45.47
and up and up and up.
Okay, good, go and step back
00:23:45.50\00:23:52.37
on to the platform
there. I've very small hands
00:23:52.40\00:23:55.93
especially for
somebody of my size.
00:23:55.96\00:23:57.49
If I get that be hold
your hand up. Our hands
00:23:57.52\00:24:01.68
are just about the same
size, as you can see this
00:24:01.71\00:24:04.47
from the screen.
We're not the same size,
00:24:04.50\00:24:06.55
but people often
times, when I shake hands with
00:24:07.39\00:24:09.67
somebody who's got a
big hand they like crushing
00:24:09.70\00:24:11.93
my hand because it's
small. But yet, when I
00:24:11.96\00:24:14.98
squeeze my hand
something else is going
00:24:15.01\00:24:17.52
into play in my forearm muscles.
00:24:17.55\00:24:19.37
So, in order for your
hand to have strength isn't
00:24:19.40\00:24:21.91
that so much how
big your hand is,
00:24:22.50\00:24:23.90
but the muscles
that control the hand.
00:24:23.93\00:24:26.03
The flexor and extensors
of the forearms are the things
00:24:26.06\00:24:29.30
that work that. So,
any joint the strength
00:24:29.33\00:24:32.92
of it is gonna
depend upon how strong the
00:24:32.95\00:24:35.10
muscles are? Okay let's
just stretch the calves now Art,
00:24:35.13\00:24:37.96
so step back and
press your heel to the floor
00:24:37.99\00:24:41.05
and we're gonna
be leaning forward,
00:24:41.08\00:24:42.87
keep the chest up
and hold your stretch.
00:24:42.90\00:24:46.27
You should feel that
stretch back in your calf area,
00:24:46.77\00:24:48.42
okay about five more
seconds there and I'll switch
00:24:51.71\00:24:54.78
back over to the other
side. Okay and step back
00:24:54.81\00:25:00.77
and press, your
heel down and stretch.
00:25:02.29\00:25:05.95
We read about people
constantly accomplishing
00:25:05.98\00:25:10.38
things, I remember
reading about the women
00:25:10.41\00:25:12.66
who didn't start jog,
I think until she was 63
00:25:12.69\00:25:15.90
and end up
climbing Mount McKinley,
00:25:15.93\00:25:17.56
some crazy thing like
that. So, people are doing
00:25:17.59\00:25:20.54
more with that,
running marathons.
00:25:20.57\00:25:21.94
They are doing all
sorts of things, we never
00:25:21.97\00:25:24.04
thought they
would be doing before.
00:25:24.07\00:25:25.56
Okay, that's great in
fact the one point Art,
00:25:25.59\00:25:29.50
a man named
Albert Beckles was one of
00:25:29.53\00:25:31.78
the best
bodybuilders in the world,
00:25:31.81\00:25:33.01
not just for age
class, but for everybody and
00:25:33.04\00:25:35.74
he was 63 years
old at that time.
00:25:35.77\00:25:37.86
Oh, Man. So, just
amazing, how people can do.
00:25:38.61\00:25:39.98
Well, Art you did a
good job, we're done.
00:25:40.01\00:25:42.66
Well, go ahead
and, you can go and go.
00:25:42.69\00:25:45.37
Thanks. Thanks for
your efforts there.
00:25:45.40\00:25:47.09
So, finally senior citizens,
00:25:49.72\00:25:50.77
well there would be
men, women whatever.
00:25:50.80\00:25:52.91
Get out there and get
into some regular exercise
00:25:52.94\00:25:55.44
program, don't be
afraid to grab some weights.
00:25:55.47\00:25:58.15
But yet, make sure that
you doing them properly,
00:25:58.75\00:26:01.53
make sure you
have a good instructor,
00:26:01.56\00:26:03.19
who showing how to
lift, showing the proper
00:26:03.22\00:26:05.22
technique because you
could go out there and hurt
00:26:05.25\00:26:07.20
yourself. And I always
try and get across the people
00:26:07.23\00:26:09.78
especially as we get
older, we need little more
00:26:09.81\00:26:11.97
time to recover and we
might find that as we go
00:26:12.00\00:26:14.71
through our workout.
Not everyday is gonna
00:26:14.74\00:26:17.05
be a good as a day
before and so we might jump
00:26:17.08\00:26:19.51
to a conclusion.
That well maybe, I'm going
00:26:19.54\00:26:22.82
backwards, well
don't think that way,
00:26:22.85\00:26:24.69
try and say positive.
I know, and working with
00:26:24.72\00:26:27.11
Dr. Blowers
especially since we use, so much
00:26:27.14\00:26:29.60
weight in his exercise.
I have actually found that
00:26:29.63\00:26:32.11
during his three
day a week workout,
00:26:32.14\00:26:33.73
where he tends to
workout on Sunday,
00:26:33.76\00:26:35.60
Tuesday, Thursday,
that the Tuesday workout
00:26:35.63\00:26:38.25
actually has to be
very light. Because he has
00:26:38.28\00:26:40.74
Sunday workout and
his Thursday workout
00:26:42.43\00:26:43.40
are so intense.
So, you have to find,
00:26:43.41\00:26:45.12
where you at or find,
where you most comfortable.
00:26:45.15\00:26:47.14
But again I
encourage just Art and Betty
00:26:47.73\00:26:50.23
and all the
seniors that I trained,
00:26:50.26\00:26:52.00
it's not to worry
about what they used to do or
00:26:52.03\00:26:55.08
competing with
anybody else. But just do
00:26:55.11\00:26:57.39
workout to the best of
their ability and always
00:26:57.42\00:27:00.29
try and emphasize to
them. There is always
00:27:00.32\00:27:03.12
another day and that's a
nice thing about exercise.
00:27:03.15\00:27:05.65
You don't have to
accomplish all in the one day,
00:27:05.68\00:27:07.85
you can progressively
workout and what you find
00:27:07.88\00:27:10.81
is the days that
used to be your bad days
00:27:10.84\00:27:14.41
are now better or your
bad days now are better
00:27:14.44\00:27:16.94
then what's your
good day used to be.
00:27:16.97\00:27:18.09
Because you are
constantly progressing up.
00:27:18.12\00:27:19.82
So, stay in courage,
keep pushing forward,
00:27:19.85\00:27:22.94
whether it's lifting
weights or doing Aerobics.
00:27:22.97\00:27:24.85
But always remember
to do it for the right
00:27:24.88\00:27:26.76
reason, don't do it for
vanity, do it so you can
00:27:26.79\00:27:29.59
serve God to your
fullness. Just because you
00:27:29.62\00:27:31.81
getting older, doesn't
mean you could still can't go
00:27:31.84\00:27:33.50
out and do awesome
things for the Lord and claim
00:27:33.53\00:27:36.33
his promises that one I
like to claim all the time it's
00:27:36.36\00:27:39.33
Philippians 4:13, which says:
I can do all things through
00:27:39.36\00:27:42.92
Christ, which
strengthens me and we know if we
00:27:42.95\00:27:45.06
claim that promise
and keep going forward.
00:27:45.09\00:27:47.44
He's gonna bless us,
God bless you, thanks for
00:27:47.47\00:27:50.41
joining us, we
look forward to see
00:27:50.44\00:27:51.58
you next time
on Body and spirit.
00:27:51.61\00:27:53.35