The following program
is designed to demonstrate
00:00:02.45\00:00:04.23
simple workouts that
you can use to improve
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your health. Be sure
to consult your physician
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before beginning
any exercise program.
00:00:10.48\00:00:12.56
It is the goal of this
exercise program to try and
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give specific workouts
for various areas. Today we're
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going to try and do
one specifically for men!
00:00:19.43\00:00:21.56
Stay tuned next for
Body and Spirit Aerobics.
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Hello! I'm Dick
Nunez, Wellness Director of
00:00:53.40\00:00:55.01
the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Today we are going
to focus-in on training
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for men. Not that is
not good for women as well,
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but both genres have
specific areas that they
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like to focusing on. So,
that's we are gonna to do
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today. I believe we
are ready to get started.
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Helping me out today
will be Matthew Hard and
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Fred Garber. Let's get
started with a little warm
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up. Let's press the
hands together and let's come
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up and down, and
up, and down, and up,
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and down, and up, and
down, and up, and down,
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5 more, down, up,
down, up, down, up, down,
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up, and down good.
Alright, fellows put the deck
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we are going to do a
few push ups. For those at
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home, if you need to do
them against a wall that's
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okay. If you need it
do them off your knees,
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that's okay as well, in
fact let's do that here.
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Let's have Fred do
the regular push ups and
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Matthew you go off
your knees so you can
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demonstrate that
particular style. Okay,
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ready? Down, and up,
and down, and up, down,
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try sharing the count,
up, down, and up, down,
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and up, down, and
up, down, and up, down,
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and up, down, and up,
down, and up, ten more
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down, 1,down, 2,
down, 3, down, 4, down,
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5, down, 6, down, 7,
down, 8, down, 9, down,
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10 good job. Alright
Matthew go and get the towels
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for us over there please.
This is the only piece of
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exercise equipment we
ever used on this program.
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That's just a simple
towel. Okay we are going to
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take our towel we are
going to start pulling apart
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as if we want to tear it
in two. Nobody has done it
00:03:07.31\00:03:09.45
yet. Okay and up over
head. Back down, and up,
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and down, and up,
and down. Alright keep it
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going my enlarged men
are interested in how their
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upper body looks like,
so we are going to do a few
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upper body exercises
before we get into our
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cardiovascular training.
Let's go ten more there is
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1, pull it apart the
whole time, 2, and 3, and 4,
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good job, and up, 5,
and 6, 7, 8, two more, 9,
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and 10. Good now we
just gonna to take our
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towel, like it's got a
knob on it, and grab right
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underneath it we are
raise it up to the side,
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pull back down, up,
and down, and up, and down,
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up, and down, up,
down, up, down, up, down, up,
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down, up, down, up, 5
more, up, and up, and up,
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and up, one more
time and up, switch over,
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grab the end like you
grabbed a knob and grab
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the other hand right
underneath it. Pull up, and
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down, and up, and
down, up, down, up, down, up,
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down, up, down, up,
down, up, down, up, down,
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up, down, up, 5 more,
1, and 2, and 3, and 4,
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and 5. Okay, now we
are gonna drape it over the
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palm, to the outside
switch over the thumb side,
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grab underneath there,
so palm is up. Curl up,
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and then down, and up,
and down, up, and down,
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up, and down, up, and
down, up, down, up, down,
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up, down, up, down, 5
more there is 1, 2, 3, 4,
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and 5. Good, good get
aside. Grab underneath
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and up, and up, and
up, and up, up, up, and up,
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there is 8, 9, 10.
Five more 1, 2, 3, 4, and 5.
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Alright, now we're gonna
to take it in. Bring your
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right wrist up towards
your left side of your chest
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and we're gonna push
out, and pull back, push out,
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and back, out, back,
out, back, out, 10 more, 1, 2,
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3, 4, 5, 6, 7, 8, 9, and
10. Good switch it around.
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Okay, press out and
back, out, and back, out, back,
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push, working the back
of your arms as we do this.
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Ten more times 1, and
2, and, 3, 4, 5, 6, 7, 8,
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two more, 9 last one,
10. Alright good job fellows.
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Okay, Matthew, take
those all the way off please.
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Alright, let's just go
and shake the arms out.
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Now we start
warming out for our aerobics
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aspects, so we are
going to put a foot out,
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we gonna raise the toe
and down, up, down, up,
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down, up, down, up, ten
more, 1, 2, 3, 4, 5, 6, 7,
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8, 9, 10. Switch over,
up, up, 3, 4, 5. Ten more 1,
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2, 3, 4, 5, 6, 7, 8, 9,
and 10. Alright, alright,
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let's start stepping
lightly and start getting
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loosened-up here,
into our aerobic training.
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One thing I found here,
working with men they don't
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wanna get too
technical when it comes to what
00:09:01.18\00:09:04.11
they do aerobically so
we are gonna keep it pretty
00:09:04.29\00:09:06.65
simple. Now, what we
are going to do is that we
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are gonna start
picking our knees up high up,
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and up, up, up, up,
up, up, up good. And left,
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right, left, right,
left, right, left, right, left,
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right, left, right, left,
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right, left, right, keep that
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up good job. We look
like a bunch of drunk majors.
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And left, right, left, right,
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left, right, left, right,
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left, right, left,
right, good going, left, right,
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left, right, left, right,
left good, 15 more seconds.
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Okay, let's do start
it out now. One of the
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reasons why you see men
stop exercise as they try
00:11:05.84\00:11:10.67
and push too hard too
fast so you want to keep
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things at your own pace.
Better off start a little
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more simple and stay
with it, rather then going too
00:11:18.20\00:11:22.09
hard, burning yourself
out. Most men at one time,
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have an athletic test or
in the military and so they
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remember the days of
being very fit. It will only
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take 72 hours for
muscles to start to atrophy.
00:11:36.69\00:11:40.30
So, we have to
keep that in mind.
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So, whenever it will
happening is that get
00:11:51.44\00:11:53.73
frustrated that they
can't keep up with where they
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once were or they hurt
themselves because they
00:11:56.57\00:12:01.20
are trying to go too
fast, too quickly. Okay,
00:12:01.23\00:12:11.86
we are going to hit
this for 40 more seconds,
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then we are going
to do our transition.
00:12:14.17\00:12:15.57
And 30, and 20, and 10,
9, 8, 7, 6, 5, 4, 3, 2, 1.
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Squat position, okay
start squatting down, and up,
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and down, and up,
down, and up, down, and up.
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Keep it going one of
the areas that men till not
00:13:04.24\00:13:08.00
to work on is their
gluteus maximus, but they
00:13:08.03\00:13:11.54
think that's more of
a woman saying that they
00:13:11.57\00:13:14.44
should work on. But,
the reality is the gluteus
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maximus is the biggest,
strongest muscle area in
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the body. And if you
lose that, it looks like
00:13:20.19\00:13:23.54
somebody has left the
air out of the back side and
00:13:23.68\00:13:26.93
it's just nothing there
you lose the curvature of
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your spine, and you
lose all that strength back
00:13:29.39\00:13:31.26
there so it's not
unusual for women to complain:
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My husband he has no
back side it's just straight
00:13:35.73\00:13:38.16
up and down. It's not
what you want God made
00:13:38.25\00:13:40.49
us to have a curvature
there. And those gluteus
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maximus muscles should
stay strong. If you look
00:13:42.85\00:13:45.22
at the top athletes of
the day especially those who
00:13:45.28\00:13:47.61
are very good at
running and jumping they all
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have very well developed
gluteus maximus muscles.
00:13:49.66\00:13:52.23
So, the squats are one
of the best things you can
00:13:52.90\00:13:54.88
do for the gluteus
maximus area, so even
00:13:54.98\00:13:57.63
though you might not
like them it can be very
00:13:57.67\00:13:59.67
difficult, but the reality
is they're great exercise.
00:13:59.88\00:14:02.77
As you can see Fred
over here going up and down
00:14:03.26\00:14:06.64
without any problem at
all. And that great hair
00:14:07.11\00:14:12.57
has been earned
from a few years of life.
00:14:13.12\00:14:14.75
And still, he does it
very easily but don't think I'm
00:14:15.12\00:14:18.51
giving you any bad time
Fred, any full head looks
00:14:18.62\00:14:20.49
good to me. Okay and
over here, Matt is doing his
00:14:20.64\00:14:24.20
squats just fine as well.
It going, keep it going we
00:14:24.30\00:14:28.16
gonna try and do those
for 20 more seconds even
00:14:28.19\00:14:32.28
though we are taking a
break from this running is
00:14:32.31\00:14:35.07
squatting is still
keeping the legs moving and
00:14:35.54\00:14:37.67
keeping the blood
circulating and the oxygen
00:14:37.81\00:14:39.73
pumping through the
body. Good, good keep it up,
00:14:39.89\00:14:45.42
But, actually this is
more of an intensive part of
00:14:46.44\00:14:48.90
the aerobic training and
we will require a little bit
00:14:48.93\00:14:51.73
of a cool down once we
get through it. Now down
00:14:51.80\00:14:53.88
and hold, hold, hold,
hold good. And hold that for
00:14:53.91\00:14:58.58
1 minute. This is like
some what doing a false
00:14:58.78\00:15:02.41
chair. This is wanna get
really strong legs if you
00:15:02.58\00:15:05.84
have you dinner like
this or have your lunch like
00:15:05.91\00:15:08.02
this or eat your meals
or read your books this way.
00:15:08.12\00:15:10.12
You'll get really strong
legs with, within no time.
00:15:10.86\00:15:13.08
It's important to keep
your chest up, there we go,
00:15:13.87\00:15:16.73
that's better Matt. Good
job, alright we're down to
00:15:16.85\00:15:21.77
30 more seconds
fellows. You're doing great.
00:15:21.91\00:15:24.11
You're respiration
is starting to increase.
00:15:28.11\00:15:29.92
That's good, that's
what we're after. Now we're
00:15:30.98\00:15:35.92
down to our last 15
seconds, again there down to
00:15:36.01\00:15:41.98
the last 10, 9, 8, 7, 6,
5, 4, 3, 2, 1. Okay, let's
00:15:42.01\00:15:53.24
do some side steps, just
to get those legs loosened
00:15:53.40\00:15:57.02
up side to side, real gently.
00:15:57.05\00:16:00.42
We want to give the
00:16:07.13\00:16:08.10
respiration a chance to
stabilize. We don't want
00:16:08.11\00:16:10.96
the heart to get up too
high that's an important
00:16:11.08\00:16:14.07
thing. You might want
to check you're pulse rate
00:16:14.17\00:16:15.84
do it off your wrist
or off the temple area.
00:16:16.20\00:16:19.10
Don't go grabbing your
throat, if you don't know
00:16:19.47\00:16:21.84
where your carotid
artery is. You may make
00:16:21.93\00:16:24.14
yourself pass out.
Also, there's an automatic
00:16:24.26\00:16:26.99
response to the brain
whenever you're putting
00:16:27.14\00:16:28.89
pressure on the carotid artery
00:16:28.93\00:16:30.17
it's telling the heart
00:16:30.20\00:16:31.42
to slow down, because
it's picking up pressure on
00:16:31.45\00:16:33.41
that very important
artery going up to your brain.
00:16:33.49\00:16:35.56
Good keep going. Let's
try and lengthen stride a
00:16:39.01\00:16:46.44
little bit. Lengthen it
out. And we are going to go
00:16:46.47\00:16:54.06
for one more minute
here. Step away out.
00:16:54.17\00:16:56.80
We're in the midst of
our aerobic training now.
00:17:03.81\00:17:05.34
Hopefully, if you're
getting fit, the fatty acids are
00:17:08.67\00:17:11.97
starting to be metabolized
as your body tries to
00:17:12.27\00:17:14.62
conserve the glucose,
which is needed for your
00:17:14.82\00:17:17.10
brain at all times. In
case you don't know what
00:17:17.28\00:17:19.76
glucose is that's simply
just blood sugar. Way out,
00:17:19.96\00:17:24.65
step out, step out,
good, step out. Twenty seconds,
00:17:24.91\00:17:33.55
good. And 6, 5, 4, 3, 2,
1. Alright find your jump
00:17:38.81\00:17:53.83
ropes and go. Okay,
start jumping go. Now, here on
00:17:53.88\00:17:58.76
the set we don't
actually have jump ropes.
00:17:58.79\00:18:00.46
But, you can still get
the arm action of the jump
00:18:01.66\00:18:03.36
rope going. And like I
say all the time this is the
00:18:03.53\00:18:07.43
best way doing
because you never miss.
00:18:07.47\00:18:09.05
You never whip
yourself in the back of the head
00:18:09.56\00:18:11.38
or stumble if you keep
jumping and keep jumping
00:18:12.51\00:18:15.04
and keep jumping.
Good, good, good, good.
00:18:15.23\00:18:19.68
The rope is getting a
little loose the Matt here we
00:18:21.53\00:18:23.88
go. Okay 20 more
seconds. And 15 seconds,
00:18:24.05\00:18:38.43
and 10, 9, 8, 7, 6, 5,
4, 3, 2, 1. Step it out.
00:18:43.18\00:18:52.41
Okay, 45 more
seconds of this. But, coming
00:19:04.21\00:19:08.74
towards end of our
aerobic training but we
00:19:08.94\00:19:11.72
still need the intensive
part of it and then we will
00:19:11.80\00:19:13.44
go into our cool
down phase. And we're down
00:19:13.47\00:19:32.56
to 20 seconds, 15.
Okay, Fred your jump ropes one
00:19:32.70\00:19:52.87
more time go. We
gonna do one more minute of
00:19:52.97\00:19:58.73
jumping rope and then
we start into our cool down
00:19:58.86\00:20:01.80
good, excellent. 45
seconds. Good job Fred you're
00:20:03.36\00:20:12.38
looking good. All
those years of practice are
00:20:12.54\00:20:14.69
paying off. 35
seconds, and 30, 25, 20.
00:20:14.91\00:20:33.38
Down on the last 15.
Good job, good job fellows,
00:20:38.00\00:20:40.17
good job. Okay step it
out, not too fast. Let's slow
00:20:40.29\00:20:56.89
down just a little bit.
We need to start slowing to
00:20:57.03\00:20:59.51
heart down. We don't
want to just stop something
00:20:59.72\00:21:06.52
like we are sewing
abruptly, because that's when
00:21:06.66\00:21:09.67
you put a lot of
pressure on your heart.
00:21:09.70\00:21:11.13
You're telling it to
keep moving blood throughout
00:21:11.84\00:21:14.31
the body, back up,
and you loose the legs,
00:21:14.34\00:21:17.80
which will help
that venous blood return.
00:21:18.46\00:21:20.19
You make it so your
heart doesn't the work quite
00:21:20.68\00:21:22.35
so hard. Okay slow it
down a little more. Make it
00:21:22.45\00:21:29.78
casual now, good,
now on to 20 seconds,
00:21:29.94\00:21:33.45
5, 4, 3, 2, 1. Now we
are going to do some just
00:21:48.33\00:21:52.71
easy side to slide
to finish our cool-down.
00:21:52.92\00:21:55.96
Go for one minute
here. Good, nice and relaxed.
00:21:57.89\00:22:04.70
And 30 seconds, and
down to our last 20, and 15,
00:22:22.56\00:22:38.70
and 10, 9, 8, 7, 6, 5, 4,
3, 2, 1. Okay go and lay on
00:22:42.63\00:22:52.83
your backs. Head up
this way, hands behind your
00:22:52.94\00:22:57.92
neck. Ok, and I want
you to crunch up real slow
00:22:58.06\00:23:01.84
and just hold it, up,
hold now down. And up,
00:23:02.01\00:23:07.32
and hold it, and down,
up hold and down, up hold
00:23:08.40\00:23:17.94
and down, up, hold,
down, up, hold, down, up,
00:23:26.72\00:23:35.60
and hold, down, up,
hold it, down, up, and hold,
00:23:36.50\00:23:44.23
down, up, hold, down,
up, and hold, down, up,
00:23:45.08\00:23:53.22
and hold, down, up,
hold, down, up, hold, down,
00:23:54.23\00:24:02.25
up, and hold, down, up,
hold, down, and ten more:
00:24:03.14\00:24:09.29
Up, down. There is 1,
up, down, there is 2, up,
00:24:09.60\00:24:16.18
down 3, up, down, there
is 4, up, down, there is 5,
00:24:17.70\00:24:24.94
up, down 6, up, down7,
up, down 8, up, down 9,
00:24:25.04\00:24:36.64
up, down 10. Ok, up
on your hands and knees,
00:24:36.95\00:24:41.22
heads facing towards the
front. I would like you to
00:24:41.25\00:24:45.25
put your left arm out
straight and your right leg
00:24:45.40\00:24:49.37
out straight, and just
hold that steady. What we
00:24:49.51\00:24:52.91
just did it some
abdominal exercises.
00:24:53.01\00:24:56.03
That's always an
area were men are really
00:24:56.12\00:24:57.45
concerned about,
because they carry excess body
00:24:57.64\00:25:00.02
fat in their
abdominal wall. Now, there is no
00:25:00.08\00:25:02.83
magic way of
losing your abdominal fat.
00:25:02.94\00:25:05.81
You have to develop
muscle, you have to lose
00:25:06.33\00:25:08.19
fat. They are not
interchangeable. You can
00:25:08.30\00:25:10.64
not form up fat.
They're not is just not going to
00:25:10.79\00:25:13.42
happen. Nor can you
take muscle and turn it into
00:25:13.62\00:25:17.06
fat. That is a
misconception. If you stop
00:25:17.35\00:25:20.23
working out, you
shrink simple as that.
00:25:20.29\00:25:23.60
Unless you're eating
too much and you get fat.
00:25:24.67\00:25:26.61
But, you can not take
fat on your belly and put it
00:25:26.90\00:25:29.24
up on your chest. It
doesn't work I hear a lot
00:25:29.27\00:25:32.02
of men say that I want
to take this and stick it up
00:25:32.15\00:25:34.15
here. That's a
ludicrous thought and it can't
00:25:34.39\00:25:37.94
happen. There we are
going to hold that I haven't
00:25:38.24\00:25:40.63
forgot you, guys
don't worry. For 10 more
00:25:40.70\00:25:42.47
seconds, this is an
excellent one for the lower
00:25:42.62\00:25:45.18
back, which it's also
something a lot of men
00:25:45.21\00:25:47.24
fight and again
the gluteus maximus has
00:25:47.45\00:25:50.21
something to do with
that. Okay, fellows let's switch
00:25:50.36\00:25:52.48
over put your right arm
up and the left leg back.
00:25:52.66\00:25:55.95
The gluteus maximus
helps to keep you strong
00:25:57.84\00:25:59.57
in that lower back area
and this is an excellent one
00:25:59.63\00:26:01.84
as well. I
encourages using your contractor
00:26:01.95\00:26:04.53
gluteus maximus and
also makes you stabilized by
00:26:04.67\00:26:07.90
holding with your back.
It's an excellent one to
00:26:08.07\00:26:10.07
prevent back injuries or
if you are coming upper back
00:26:10.11\00:26:12.48
injury it doesn't
take keep there any
00:26:12.78\00:26:14.00
motion for say. It's
just is a nice steady hold and
00:26:14.33\00:26:17.93
makes you work your
back. Hang on, we're down
00:26:18.05\00:26:22.55
to the last 30 seconds.
Hang in there Matt you're
00:26:22.62\00:26:27.01
doing good. And
we're down to our last 20.
00:26:27.06\00:26:33.05
You'll find that one side
is little more comfortable
00:26:34.28\00:26:35.98
than the other and
that's not unusual. Down to 15,
00:26:36.16\00:26:39.04
and 10, 9, 8, 7, 6, 5, 4,
3, 2, 1. Ok, up on your feet.
00:26:42.74\00:26:52.72
Let's finish off with
some trunk turns, good.
00:26:55.71\00:27:02.22
And let's go five more
each way. There is 2, 3, 4,
00:27:11.08\00:27:24.02
5 good job fellows well
done. Men, keep training
00:27:26.45\00:27:30.80
don't give up. And do
it for the right reason.
00:27:31.00\00:27:33.17
If you have faith in
God, it makes it so much
00:27:33.43\00:27:35.39
easier because you
depend on Him. And you're
00:27:35.62\00:27:37.71
doing it for His
glory, not for your own.
00:27:37.90\00:27:39.66
And claim the promises
of God. My favorite one
00:27:40.17\00:27:42.44
to claim, when it
comes to working out is
00:27:42.63\00:27:44.33
Philippians 4:13, which
says I can do all things
00:27:44.40\00:27:47.51
not some things but
all things to Christ,
00:27:47.72\00:27:49.54
who through
strengthens me. Good bless
00:27:49.78\00:27:51.30
you we see you next time.
00:27:51.40\00:27:52.62