The following program
is designed to demonstrate
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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.
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For one reason or
another there are many people
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out there they don't
have use of their legs to do
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aerobic exercise and
we're mindful that here at 3ABN,
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so we want to do a
workout especially for those
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who might be
challenge in the lower body,
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stay tune and find out
how next on Body & Spirit.
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Hello, I am Dick
Nunez Wellness Director at
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Black Hills Health
and Education Center.
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Welcome to Body
and Spirit Aerobics.
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I remember one time I'm
doing the Body and Spirit
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show I did want
specifically for those who
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are challenge in the
lower body, those who might be
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restricted to wheelchair
or if had some severe injury
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they can't move very
well. And I remember the
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feedback from that
after we did the program,
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it was overwhelming as
people were so excited about
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in fact that they can
do regular exercise program
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even thought they couldn't
really use their lower body.
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So, we're gonna do that
today, we're gonna trying
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to give you a cardiovascular
aerobic workout by using
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nothing, but the upper
body which is difficult because
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the lower body is someone
this is so much more adapt
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and using aerobic fibers,
but we will still make it
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through there and I
know we will have a good
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workout, I believe
we're ready to get started,
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I just have one helper
today and that's can be Fred
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Garber, went out Fred go
and have a seat and we're
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gonna start our
workout, we're gonna start by
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loosening up, so we
just kind of bring some arm
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circles, up and around,
up and around, and the upper
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body, the shoulder
region is one we're gonna be
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mainly focusing on, is
that one over keep us going a
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longest. Okay, let's go
the other way now, up and
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around, and up and
around, and up, and up, and up,
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and up, ten more times,
and 2, 3, 4, 5, 6, 7, 8, 9,
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and 10. Let's fold the hands
in front of us and push out
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and draw back and out
and back, and out and back,
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out, back, out, back, out,
back, out, back, out, back,
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out, back, out, back,
out, back, out, back. Ten more,
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
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Now, we're gonna shift to
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go up, and down, up,
down, up, down, up, down, up,
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down, up, down, up,
down, up, down, up, down.
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Ten more, and 1, 2, 3,
4, 5, 6, 7, 8, 9, 10, circle
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it around and rear,
good, four more, okay arms up,
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okay we're gonna
squeeze together and back,
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together and back, together
and back, good, squeeze,
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squeeze, squeeze, squeeze,
good. Ten more, 1, 2, 3, 4,
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5, 6, 7, 8, 9, 10, good
arms down to side, okay we're
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gonna just rotate out and
back in, out, in, out, in,
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this particular exercise
does several things for us,
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let's just bring our
arms back down to allow little
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bit of a break period,
it's a lactic acid I'm sure it's
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trying to build up and
Fred shoulders I know it is
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mine because also
keeps the shoulders working,
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this exercise is
excellent for the rotator cuff,
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which is comprise of
four muscles known as the
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supraspinatus
infraspinatus teres, minor and
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subscapularis, so there
are all muscles allow you
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to rotate your arm, when
pitchers get a rotator cuff
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problem, they having a
lot of distress and it could
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even ruin carriers. So,
this motion does not hurt
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your rotator cuff is
by okay, and you know,
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we may have some
shoulder pain. And out, and out,
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and out, and out, out,
out, out, good. Let's go ten
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more, 1, 2, 3, 4, 5, 6,
7, 8, 9, 10. Okay, arms out,
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let's do some arm circles,
good, now back the other
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way, and back to the
front, again back to the rear,
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and back to the front,
and to the rear, and back
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to the front, for those
who at home, if you need
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to drop your arms,
that's okay. And bring them
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back up into it as quick
as you can, okay and back to
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the rear, alright now
we're just gonna hold them
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steady and trying to
put a minute in here Fred.
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And there is ten seconds,
and 15, and 20, 25, 30, 35,
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40, 45, and 50, 8, 7,
6, 5, 4, 3, 2, 1 and down,
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but let's roll the
shoulders, roll the
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shoulders, up and back, up
and back. The scapular area
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and your back, the shoulder
blades 16 different muscles
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attach on each side,
it's a very complex that work
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a muscles very important,
keep going and work that
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area, good, good, okay
and up to the other way.
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Even thought people
can have strong arms,
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there is not a lot
of aerobic fibers there,
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that's why even if
someone we can walk on
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their hands, they
don't slip if a very long,
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it's much, much easier
walk on your legs, so what
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we have to do is our arms
will not stay aerobic very
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long, so we have to try
in use and maximum amount
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of muscle as we can,
no way to stay aerobic and
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keep the movement going,
that's why we're doing a lot
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of different shoulder
moves. Let's go back the other
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way again, now as we do
this even though it's taking
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more pressure of our
shoulders, there still be in
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worked and that's the
whole key to aerobic exercise,
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rhythmic activity, major
muscles group, lot of people
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are very good swimmer,
they can swim for a long,
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long time, okay and
back the other way again,
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even they do not have use
of their legs they can still
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swim for a long periods
of time because the shoulder
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it does get develop into
an aerobic way, boxers often
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times develop a really
good aerobic capacity for
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keeping their arms up
for a long period of time,
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okay and let's go ten
more seconds, good, okay now
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we're gonna going to
some arm rotation on front,
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just like we're paddling
a bike with our arms and
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trying to do that for
one minute. Oh! We look
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like a couple boxers
in the 15th round because
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I can't even throw
a punch anymore, good,
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keep going, 30 more
seconds, 25, and 20, 15,
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and 10, 9, 8, 7, 6,
5, 4, 3, 2, 1, good arms
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into side, let's do the
shoulder rotation again,
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we allow our shoulders
to rest for a moment and
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about two seconds we will
get 30 percent of our sprint
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fat and those areas of
a burning in the meantime
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we just keep the shoulders
working, keep the blood
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flowing, and we're gonna
do this for 30 more seconds
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starting now, there is
25, and 20, 15, and 10, 9, 8,
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7, 6, 5, 4, 3, 2, 1, back
up into our paddling motion
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again, we trying to put in
other minute in doing this,
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even though boxing round
there is three minutes Fred,
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I don't think we're
trying to do that, that will be
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little much for us and
we're down to 30 seconds,
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and 20, 10, 9, 8, 7, 6,
5, 4, 3, 2, 1. Okay, lean
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forward let's raise up
to the real like this, go
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down and up and
down, up, down, up, down,
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up, down, good keep
going, up, down, up, down,
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up, down, up, and up,
and up, and up, up, up,
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and up, up, up, up,
good, and trying to do 30 more
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seconds starting now,
there is 5, 10, 15, 20, 25,
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and 30. Okay, let shrug
it out, roll our shoulders,
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roll it back, roll it
back, roll, roll, good roll it,
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roll it, ten more seconds,
and we're down to 20, 15,
00:15:13.33\00:15:38.46
10, 9, 8, 7, 6, 5, 4, 3,
2, 1, then back over, back up
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again, and down, and
up, and down, up and down,
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up and down, up,
down, up, down, up, down,
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up, down, up, down, up,
down, keep it up, and up,
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and up, good, and trying
to go for one more minute
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there, there is 5, and
10, 15, 20, 25, 30 , 35, 40,
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45, 50, 55, 6, 7, 8, 9,
okay let's roll to the front
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this time, up and around,
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okay, let's get bigger motion
00:17:36.51\00:17:37.92
there, good, think to
give a testimony just how
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people, good people
can get let's doing aerobic
00:17:47.32\00:17:50.13
upper body wise, there
is a lot of people that
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participate and wheelchair
marathons and they keep
00:17:52.73\00:17:57.64
their wheelchairs
going for 26.2 miles,
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that be incredible and
incredible test of feet,
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I used to train
such a young man,
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who was a very accomplish
00:18:05.74\00:18:06.97
marathoner in the
wheelchair games and he just had
00:18:07.09\00:18:10.39
a tremendous capacity
for training upper body for a
00:18:10.42\00:18:13.46
long periods of time, of
course this motion is one
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produce so much
because it's actually so
00:18:17.20\00:18:18.23
much stimulates, the
action of the turning of
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the wheels on the
chair, also it is really
00:18:22.10\00:18:27.68
impressed with the high-tech
development of the chairs
00:18:27.90\00:18:30.63
for the fit fellows
very soon and not just men
00:18:30.83\00:18:33.04
both men and
women both, good 15 more
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seconds, and 5, 4, 3,
2, 1, okay we're gonna take
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the arms straight up
over head and down and up,
00:18:54.04\00:18:58.13
and down, and up and
down, and up and down,
00:18:59.51\00:19:05.81
up and down, up and
down, and up and down,
00:19:06.71\00:19:13.38
up and down, up,
down, up, down, up, down,
00:19:13.87\00:19:22.39
and we're trying to do
one more minute here and up,
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and up, good, ten seconds,
up, down, up, 15, and 20,
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and there is 30, 20
seconds to go, and down to our
00:19:52.56\00:20:12.93
last 10, 9, 8, 7, 6, 5,
4, 3, 2, 1, good, okay elbows
00:20:13.02\00:20:24.58
into side, let's go
back out, and out, and out,
00:20:24.74\00:20:30.36
and out, and out,
good keep it moving,
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for 18 minutes into
our aerobic exercise here,
00:20:41.45\00:20:43.82
so we can doing
this for quite some time,
00:20:44.85\00:20:46.12
we will continues activity,
so as you can see, you don't
00:20:46.31\00:20:49.19
have to give up just
because you might have
00:20:49.22\00:20:51.06
something that's happened
to you, young man that came
00:20:51.18\00:20:55.46
to our Wellness Center
at the Black Hills was born
00:20:55.49\00:20:57.83
with Spina
Bifida and he was very
00:20:57.86\00:20:59.36
determent to keep
working out and doing whatever
00:20:59.48\00:21:01.95
he could to
strengthen himself, keep it up,
00:21:02.06\00:21:09.68
40 more seconds, now
we're down to 30, good,
00:21:12.89\00:21:30.83
and 20, and down to
10, 9, 8, 7, 6, 5, 4, 3,
00:21:33.25\00:21:51.52
2, 1, and one more
minute of our cycling pad,
00:21:52.37\00:21:55.33
then we're going to our
cool down phase, there is
00:21:55.81\00:22:03.65
10 seconds, and 20,
and there is 30, 30 more
00:22:03.68\00:22:23.94
seconds, and 20 seconds,
and we're down to our last
00:22:24.15\00:22:43.08
10, 9, 8, 7, 6, 5, 4, 3,
2, 1, alright, okay let's
00:22:43.23\00:22:55.33
do shrug up and
down, and up and down, up,
00:22:55.36\00:23:01.31
down, up, down, up,
down, up, down, up, down,
00:23:02.56\00:23:11.72
up, down, up, down,
up, down, up, down, up,
00:23:11.95\00:23:20.24
down, up, down, up,
down, up, down, up, down,
00:23:21.04\00:23:29.41
good keep it up, 20
seconds, now we're down to our
00:23:29.70\00:23:42.49
last 10, 9, 8, 7, 6, 5,
4, 3, 2, 1, good, okay let's
00:23:42.61\00:23:54.25
stretch out arm up
over the head, nice, easy,
00:23:54.37\00:23:59.35
comfortable stretch,
hold it, and hold it for
00:23:59.55\00:24:07.74
ten more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, switch,
00:24:07.87\00:24:18.05
hold, ten more seconds, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10,
00:24:21.49\00:24:39.08
bring it across the
body, and hold for ten more,
00:24:40.06\00:24:51.66
1, 2, 3, 4, 5, 6, 7, 8,
9, 10, switch over, and hold
00:24:52.97\00:25:05.13
ten more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10,
00:25:12.75\00:25:23.58
okay just shake it out,
alright we're gonna fold
00:25:24.66\00:25:28.77
our hands in front of us
just contract your abdomen,
00:25:28.86\00:25:31.58
and then mean back,
contact and back, contract
00:25:33.04\00:25:39.18
and back, contract
and back, contract, back,
00:25:40.34\00:25:47.08
contract and back, contract,
back, keep going, back,
00:25:47.96\00:25:55.96
forward, back,
contract the abdomen and back
00:25:56.93\00:26:01.64
and forward, back,
forward, back, contract, back,
00:26:02.38\00:26:10.16
contract, and back,
good, keep it up, and squeeze
00:26:10.92\00:26:16.36
forward and back,
forward, back, and forward and
00:26:16.44\00:26:22.85
back, and forward
and back, forward, back,
00:26:23.02\00:26:28.69
forward, back, let's
do 20 more, 1, 2, 3, 4,
00:26:29.54\00:26:41.02
5, 6, 7, 8, 9, 10, 11,
12, 13, 14, 15, five more,
00:26:42.94\00:27:05.59
1, 2, 3, 4, and 5, good, alright
00:27:06.03\00:27:15.86
Fred well done, thanks a lot.
00:27:16.06\00:27:17.41
As you can see, if there
is a will there is a way,
00:27:20.77\00:27:22.48
you can get good
workout for regard as your what
00:27:22.69\00:27:24.33
your situation is, so
keep it up find the program
00:27:24.36\00:27:27.90
that you can just
feel comfortable with, and
00:27:28.06\00:27:29.72
stay within and
remember do it for the glory of
00:27:29.90\00:27:32.66
God and all things we
want to get praise and that's
00:27:32.84\00:27:35.43
hard sometimes when we
have difficult situation
00:27:35.53\00:27:38.00
is around us, but God has
promise, he said all things
00:27:38.03\00:27:40.68
we work together for
good for those who love him or
00:27:40.71\00:27:43.24
love him, doesn't mean
that all gonna be good,
00:27:43.31\00:27:45.13
but we all work
together for good.
00:27:45.47\00:27:46.72
Remember Philippines
4:13 says, I can do all
00:27:47.06\00:27:49.40
things through
Christ who strengthens me,
00:27:49.49\00:27:51.09
God bless you and
see you next time.
00:27:51.57\00:27:52.99