There is so many different
exercises programs today
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How do you know
which one is best for you?
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We're gonna talk about that
next on Body and Spirit Aerobics
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Hello! I'm Dick
Nunez wellness instructor
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to the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics!
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I've been in the athletic
club industry for 20 years
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before games and
the wellness industry
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and during my time there
I saw so many things happen.
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I saw the start of
the dance aerobic craze,
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I saw people starting
getting splits, so they put out
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the steps and
started steps aerobics
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then they started bringing out
bands and they start doing band
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and step aerobics
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and we get in the
other things like spinning
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and we get in to
things like tae-bo.
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There's all things of programs
out there and people often times
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wonder: What's
the right one for me?
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Well, here at Body and Spirit
we are trying to have a program
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that's gonna meet as
many needs as possible.
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So many programs are out there
they have a dollar sign behind
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them. People are trying to make
money and understandably so.
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The fitness industry
is a very big thing today.
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But, too often we make exercises
way to complicated and people
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try to make it so difficult
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that they have a little
slant that maybe nobody else has
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that you should fall throw it.
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You can turn to some of
the programs on TV today
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and you can see some really
fancy choreograph programs that
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are very dancing and origin with
a lot a music gone with them.
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We're trying make
things simple here.
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We're not using
professional actors to do this.
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We're doing it with real people.
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We don't
choreograph our routines.
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We're trying do things you
can emulate at home as well.
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So stay with us and we're
gonna go through a routine
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that I think you'll
find very very helpful,
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but also very very simple.
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I believe we are
ready to get started.
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Helping me out
today will be my son Rick
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and Andrew Hard.
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Any good workout routine
needs to start with a worm up,
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so, we're gonna do
that by just loosing up here
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Open around...
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Open around...
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Open around...
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... and three more...
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Good. Now let's go
back the other way!
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Open around...
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... and round...
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... and up...
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... and up...
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... and up...
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... and up. Ok let's
press the hands together.
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We'll do a little
chest work just by squeezing.
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We'll bringing across our bodies
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and cross the other way.
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By doing this we'll
bring the pectorals major
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and the chest
muscles into contraction.
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... and across...
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... and across...
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... and across...
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... and across...
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... and across.
Now let's turn it.
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Push out and back...
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... and out... and back
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... and out... and back
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... and out...
and back. Let's go up.
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push up... and back...
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up and back...
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up and back...
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up and back...
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up and back... five more...
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one...
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and two...
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three...
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four...
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... and five. Good, relax.
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Now, I like you
to take a step out,
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get a hold of your
wrist and pull back
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as if you're sawing...
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and I'd like you to
do twenty on each side.
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Good Rick, way out.
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You wanna try and bring
the shoulders blade back
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as much as possible,
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than rich it out
as far as you can.
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While we're doing this exercises
I'd like to answer at questions
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about breathing.
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We're not doing a big
exhausting point with weights
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so, the big thing
is to breath naturally.
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We wanna avoid holding
our breath, which is called
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the Valsalva maneuver and
that's why you bear down hard.
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Since we're not doing weights,
the tendency is not to do that
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the tendency is just
to breathe naturally.
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And the best thing to do is
breath in through your nose,
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and out through your mouth.
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And just keep a consistent
rhythm, try not to cut off
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your air at all.
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Just stay naturally. Ok?
Switch over the other side.
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Early in my career I saw a
fellow bench press 500 pounds.
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He did totally backwards.
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Instead of
blowing out as he push up,
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and inhaling as you come down,
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He did just the opposite.
He inhale as he went up
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and exhale as he came down.
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I was about to go and tell him:
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"Hey, get off that bench"
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"Because you don't
know what you are doing. "
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Obviously, he was very
well accomplish and hefty.
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So, the big thing is
to have regular breathing.
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Don't hold your breath!
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You should be just fine!
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Hey, reach way out Rick!
Reach way out... there you go...
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Another big key of the
exercise is to try and have
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the xiphoid process up, as
much as possible whenever you do
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your workout.
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And then whatever you're
doing either be a chest work,
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leg work, arm cross... Whatever,
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you're in a proper
position to do exercise.
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Ok! Let's start
warming up the lower body!
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We're gonna start by warming
up the anterior tibialis,
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wich is the front of the shin.
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To avoid any shin splits
we're gonna raise the toe up,
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press down... up... and down,
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... up... and down,
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... up... and down,
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... up... down,
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... up... down,
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... up... down,
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... up... down.
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Ten more: 1, 2, 3, 4, 5,
6, 7, 8, 9, 10. Switch over.
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And... up... up... up,
4, 5, 6, 7, 8, 9. Ten more.
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1, 2, 3, 4, 5, 6,
7, 8, 9, 10. Step back.
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Press up on the toe, and down...
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... up... and down,
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... up... down,
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... up... down,
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... up... down,
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... up... down,
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... up... down,
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... up... down,
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... up... down,
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... up, ten more...
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And there's 2 and 3, 4,
5, 6, 7, 8, 9, 10. Switch.
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Press up, and up, up;
4, 5, 6, 7, 8, 9. Ten more.
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
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All right! We're ready to
start getting into our aerobics.
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We're gonna start
with a launch step.
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The thing you
wanna always be aware,
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whenever you do a launch step,
is never let's your knee go
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past your foot, ' cause
that could be dangerous.
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So, when we step out, we
just can go to that point,
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you can go deeper if you want,
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but stay with your
knee over your foot.
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We're gonna come back,
and then back to the center...
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... then out, back, center;
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... out, back, center;
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... out, back, center;
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... out, back, center;
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... out, back, center;
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... out, back, center;
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... out, back, center;
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... out, back, center;
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... out, back, center;
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... out, back, center;
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... out, back, center;
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... good...
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... and out, back, center;
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... out, back, center;
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... out, back, center;
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... out, back, center;
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... out, back, center;
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... out, back, center;
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Five more way...
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There's one,
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... and two,
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three,
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four,
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Ok! Step it out!
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You find when you watch programs
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there's two main
movements are done in cardio,
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the step move, like
we're doing right now,
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or some type of
side a side variation.
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And once you get what's going,
what's usually throwing in,
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is the arm
movements, the circular motions,
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and very things like that.
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We try to keep it fairly simple,
because for a lot of people,
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doing the stepping is enough.
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And once we get in to
a lot of arm movements,
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and we do do some occasionally,
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bodies starts to
get lot more confusing,
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a lot more complicated.
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There are a lot of shows out
there, that are very very good,
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there really is no one way
of exercise that's gonna be
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the key to the end.
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So many exercise
programs are good.
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In the program that we use, I
developed a lot of the exercises
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I do, normally following
anybody else's routine,
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but never really have act like:
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" This is the
only way to exercise."
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So many ways to exercise...
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So, don't let somebody confuse
you, that they have the big
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key secret, because there
are physiological variabilities,
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in all people. And
what's works best for you,
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may not be the
best for somebody else.
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All right, keep stepping!
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Hey, get the
knees a little higher!
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Let's go one more minute!
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Keep the arm swinging!
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Up and down... up and
down... Swing the arms!
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45 seconds!
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... and 40,
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30 seconds,
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and 20...
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10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
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Ok, squat position!
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Ok, start squatting down.
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Whenever we squat, we want
the knees to stay over the feet,
00:11:56.18\00:12:00.44
we want to keep the chest up.
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See Andrew here,
really nice form.
00:12:02.68\00:12:05.12
You can go deeper if you want,
but only doing our repetition,
00:12:06.58\00:12:08.95
so, we're fine...
00:12:08.98\00:12:10.02
When you keep the back straight,
as you see Andrew does,
00:12:10.18\00:12:13.67
it's ok to bent a
little bit, because that
00:12:13.70\00:12:16.01
helps your counterbalance, it's
no way he can keeps his knees
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over his feet, and keep
his back straight up and down.
00:12:18.51\00:12:20.74
It's just not going to happen!
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Ok, Rick! Good, that's good!
00:12:24.21\00:12:26.48
The first motion is to
push the hips back, as we squat,
00:12:27.98\00:12:30.85
keeping the knees over
the feet, to be see your knees
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jut forward, then
you better watch it!
00:12:33.75\00:12:36.39
Or the back position, you
don't want your back to be
00:12:36.43\00:12:39.83
like that. That's improper! You
want your back to be straight!
00:12:39.87\00:12:43.65
And then if you bend a little
bit to counterbalance your
00:12:43.68\00:12:46.32
weight as you come
forward, it's all right!
00:12:46.35\00:12:48.15
When people do
squats with barbells,
00:12:48.18\00:12:50.21
they always have those
weights septation on their back,
00:12:50.25\00:12:52.65
but they keep the feet
and the knees in a nice line!
00:12:52.68\00:12:56.50
Ok, keep breathing!
Remember, keep the chest up,
00:12:57.95\00:13:00.68
the xiphoid process up.
00:13:00.71\00:13:02.66
Good job, guys!
00:13:03.27\00:13:04.54
We're gonna squat
for 45 more seconds.
00:13:06.89\00:13:09.45
Looking good!
00:13:09.48\00:13:11.46
Put the head up!
00:13:13.08\00:13:14.12
Looking out...
00:13:14.68\00:13:15.93
Focus on your thighs,
and your gluteus maximus.
00:13:16.77\00:13:20.12
As you stick your
gluteus maximus out,
00:13:20.15\00:13:22.26
wich is the thing you seat on,
00:13:22.29\00:13:24.27
it helps you to
feel more in that area.
00:13:24.31\00:13:26.81
As you start to get tired,
there might be a tendency to
00:13:27.33\00:13:29.37
start bending over
more. Try and fight that urge!
00:13:29.41\00:13:32.05
Try and keep your
posture in a good position!
00:13:32.08\00:13:34.69
Good Andrew! Good!
00:13:40.18\00:13:41.75
We're down to our
last ten seconds...
00:13:42.18\00:13:44.69
Put the chest up!
00:13:46.04\00:13:47.67
Down to 3, 2,
1... now down and hold!
00:13:49.72\00:13:54.08
Good, good...
00:13:55.65\00:13:58.67
As you see both fellows
have just a little different
00:13:59.11\00:14:01.43
position, Andrew is
just a little bit deeper,
00:14:01.46\00:14:02.98
Rick is just a
little bit higher.
00:14:03.01\00:14:04.50
You choose what's best for you!
00:14:04.53\00:14:06.16
You can even get
deeper if you want,
00:14:06.19\00:14:08.17
but what Andrew's at,
that's gonna be sufficient,
00:14:08.83\00:14:10.76
I believe, I think
you'll start to feel it!
00:14:10.79\00:14:12.84
And I know Rick will still...
00:14:12.87\00:14:14.41
Ok, we're down to 35 seconds!
00:14:17.07\00:14:18.95
Remain! Keep the posture!
00:14:18.99\00:14:20.80
Try and straight up, just
a little bit more, Andrew!
00:14:20.84\00:14:23.01
Here you go!
00:14:23.46\00:14:24.69
Good, good form. Good...
00:14:24.73\00:14:27.63
25 seconds...
00:14:27.66\00:14:29.05
Keep breathing!
00:14:29.44\00:14:31.22
... and 15 seconds,
00:14:37.21\00:14:38.93
and 10, 9, 8, 7, 6, 5,
4, 3, 2, 1. Ok, step it out!
00:14:43.12\00:14:53.86
Squats are an
excellent over our body workout,
00:15:01.68\00:15:03.40
they heat the entire lower body.
00:15:03.78\00:15:06.43
They're one of the exercises
that stimulate over our
00:15:06.92\00:15:09.98
metabolic action, better
than virtually any others.
00:15:10.02\00:15:13.05
It's a very compound
movement for the legs,
00:15:14.27\00:15:16.35
Holds in both the
quadriceps, the hamstrings and
00:15:16.39\00:15:19.63
the gluteus maximus.
00:15:19.66\00:15:21.20
Hey, we're gonna keep this
pace for another 23 seconds...
00:15:27.23\00:15:31.42
And we're gonna step
it up just a little bit!
00:15:31.45\00:15:35.09
10, 9, 8, 7, 6, 5,
4, 3, 2, 1. Ok! Up...
00:15:43.10\00:15:54.04
45 more seconds...
00:16:07.49\00:16:09.07
... and 40,
00:16:12.47\00:16:13.77
Keep the arms moving!
00:16:16.97\00:16:18.32
35...
00:16:18.35\00:16:19.80
30...
00:16:22.94\00:16:24.26
20...
00:16:32.55\00:16:34.11
15...
00:16:37.37\00:16:39.58
10, 9, 8, 7, 6, 5, 4,
3, 2, 1. Slow down again!
00:16:42.53\00:16:54.02
Good.
00:16:56.26\00:16:57.54
45...
00:17:07.58\00:17:09.49
40...
00:17:12.65\00:17:14.14
35...
00:17:17.44\00:17:19.03
Keep the arms going!
00:17:19.22\00:17:21.38
30...
00:17:22.20\00:17:23.39
25...
00:17:26.69\00:17:30.46
20...
00:17:30.49\00:17:34.23
... and 15,
00:17:37.05\00:17:38.91
down to 10,
00:17:42.52\00:17:43.80
Ok, fellows. Jump rope
about for one minute. Go! Good.
00:17:51.43\00:17:55.86
When we do our jump
roping, we don't have a rope,
00:17:57.48\00:18:00.16
we're just simulating
the motion with our hands.
00:18:00.19\00:18:02.84
It's gives us an
excellent workout.
00:18:02.87\00:18:05.22
And for even those who
don't know how to jump rope,
00:18:06.36\00:18:08.88
we usually do some of this. Now,
if you have trouble getting of
00:18:08.92\00:18:11.40
the ground, it's ok.
Both this guys are popping up
00:18:11.43\00:18:14.13
pretty well of the ground.
00:18:14.16\00:18:15.63
If your joints are slower,
if you've got some arthritis,
00:18:16.23\00:18:20.00
you may just do a
modified version of it, by just
00:18:20.03\00:18:22.75
coming up and down on the toes,
00:18:22.78\00:18:24.52
still getting
the twirling motion
00:18:24.55\00:18:26.58
and not really
leaving the floor.
00:18:26.62\00:18:28.64
Good job guys! Keep it up!
00:18:29.31\00:18:31.28
20 more seconds...
00:18:33.14\00:18:34.55
and down to 10, 9, 8, 7, 6, 5,
4, 3, 2, 1. Hands on the hips!
00:18:43.04\00:18:53.19
Side step!
00:18:53.22\00:18:54.70
This is another
basic aerobic step.
00:18:54.74\00:18:57.42
It's a good transition
move, it keeps the blood pointed
00:19:00.24\00:19:03.83
to the legs, but it also
let's you relax a little bit,
00:19:03.86\00:19:06.74
it isn't quite as strenuous,
00:19:06.77\00:19:08.65
as some of the high
stepping or the jump roping,
00:19:08.69\00:19:11.81
Good, ok! Bog steps now!
00:19:23.00\00:19:24.96
One of the very popular things
today is personal training.
00:19:26.32\00:19:29.49
Some personal trainers,
are getting up towards 100 $
00:19:29.86\00:19:33.09
for a workout now,
'cause is very very expensive.
00:19:33.13\00:19:36.33
If you have a personal
trainer spending more time,
00:19:36.37\00:19:39.54
talking with you and visiting,
and not working you out,
00:19:39.57\00:19:43.42
try and find a
different trainer, 'cause you're
00:19:43.45\00:19:44.73
paying him an awfully lot
of time, just to have a visit
00:19:44.77\00:19:47.53
with somebody.
00:19:47.56\00:19:48.55
There are a lot of
personal trainers out there,
00:19:48.59\00:19:50.81
and you want try and find one,
00:19:50.84\00:19:53.02
that, first of all
will be called a educated,
00:19:53.06\00:19:56.27
if not at least find
somebody who's got some type of
00:19:56.31\00:19:59.74
certification. I just
didn't want the local gym rat to
00:19:59.78\00:20:02.79
haven't put you to a workout.
Because, you're putting your
00:20:02.83\00:20:05.81
body and your
life into their hands.
00:20:05.84\00:20:07.77
Ok! Shortest steps...
00:20:11.17\00:20:12.59
In my education career I picked
up my bachelor degree in the
00:20:17.23\00:20:20.72
exercise field, health education
and then, when I wanted
00:20:20.75\00:20:24.17
to become a certified personal
trainer, fitness therapist, and
00:20:24.21\00:20:27.79
specialist in senior fitness to
00:20:27.82\00:20:29.59
International
Sports Association.
00:20:29.62\00:20:31.32
So having cadentials
behind you, it's very important
00:20:31.36\00:20:34.45
when you're looking to
hire a personal trainer.
00:20:34.48\00:20:37.14
Make sure they
know what they're doing!
00:20:37.17\00:20:38.68
Big steps!
00:20:39.71\00:20:41.77
Ok, short them up!
00:20:54.24\00:20:55.54
Good!
00:20:57.25\00:20:58.22
Ok, pick it up now!
00:21:01.63\00:21:03.69
Good!
00:21:06.37\00:21:07.34
Good job!
00:21:09.75\00:21:11.67
And big steps!
00:21:18.67\00:21:19.89
30 seconds...
00:21:22.59\00:21:24.60
This is an excellent exercise
for those who do sports like:
00:21:26.40\00:21:29.11
tennis, or
racquetball, and basketball.
00:21:29.14\00:21:32.96
I encourage you to take
those sides steps which are so
00:21:33.00\00:21:35.70
important to those
whose types of sports.
00:21:35.73\00:21:37.91
15 seconds...
00:21:37.94\00:21:39.71
Ok! Let's go back and do a step.
00:21:51.50\00:21:52.95
We're gonna start
our cool down phase.
00:21:52.99\00:21:55.21
We're gonna do a moderate
step here, for 45 more seconds.
00:22:05.75\00:22:09.43
And then we're gonna slow down,
00:22:10.37\00:22:12.30
a little bit
more for one minute.
00:22:12.33\00:22:14.19
It's important to use your
legs, as assistant to your hart,
00:22:14.23\00:22:18.66
instead of stopping abruptly,
00:22:18.69\00:22:20.90
you wanna keep your legs moving,
00:22:22.10\00:22:24.00
'cause the muscles in your legs
will help the hart circulate
00:22:24.55\00:22:27.34
the blood.
00:22:27.37\00:22:28.34
And 20 seconds...
00:22:32.38\00:22:34.24
Keep the arms moving!
00:22:37.91\00:22:39.68
And down to 7, 6, 5,
4, 3, 2, 1. Slow down!
00:22:44.79\00:22:52.85
Keep your arm swinging!
00:22:57.01\00:22:58.75
See if you get a little
more swinging of your arms Rick!
00:23:04.53\00:23:06.72
Here you go!
00:23:06.75\00:23:08.08
Haven't fun yet Andrew?
00:23:20.03\00:23:21.85
The cool down it's
always the funniest part.
00:23:23.86\00:23:25.56
And down to your last 10,
9, 8, 7, 6, 5, 4, 3, 2, 1.
00:23:40.94\00:23:52.61
Good.
00:23:53.07\00:23:54.04
Foot back, press
the heel to the ground.
00:23:54.05\00:23:57.11
Three important aspects
of fitness are: strength,
00:23:59.36\00:24:02.00
aerobic
cadencing and flexibility!
00:24:02.03\00:24:05.33
So our workout
will be on strength,
00:24:05.83\00:24:07.52
and we did our cardio,
00:24:08.54\00:24:10.05
so now we're gonna do a
little stretching. Ok? Switch!
00:24:10.18\00:24:12.72
Let's hold that for 10 more
seconds: 1, 2, 3, 4, 5, 6, 7, 8,
00:24:20.25\00:24:30.64
9, 10. Foot out!
00:24:30.67\00:24:34.06
Lean forward!
00:24:34.14\00:24:35.65
Let's stretch the backer leg!
00:24:39.68\00:24:41.11
While you're doing that keep
the chest up, as you go forward.
00:24:41.15\00:24:44.47
and the back leg a little bit
00:24:46.39\00:24:48.75
10 more seconds: 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:24:54.23\00:25:03.95
... and switch!
00:25:03.98\00:25:04.95
... and hold!
00:25:08.81\00:25:10.29
10 more: 1, 2, 3,
4, 5, 6, 7, 8, 9, 10.
00:25:12.75\00:25:22.97
Step out the side,
switch inside of your thigh.
00:25:23.28\00:25:27.07
and hold...
00:25:27.72\00:25:29.01
10 seconds: 1, 2, 3, 4, 5,
6, 7, 8, 9, 10. Swich over!
00:25:34.17\00:25:44.80
... And hold! Hold. Hold.
00:25:45.60\00:25:49.53
10 seconds: 1, 2, 3, 4,
5, 6, 7, 8, 9, 10. Good!
00:25:49.56\00:26:00.33
Hands by the back!
00:26:00.36\00:26:02.06
Contract your abdomen,
and over, up, lie back...
00:26:02.21\00:26:07.88
... contract, over, up and back,
00:26:07.91\00:26:12.80
... contract, over, up and back,
00:26:12.83\00:26:16.90
... contract, over, up and back,
00:26:16.93\00:26:21.28
... contract, over, up and back,
00:26:21.31\00:26:25.59
... contract, over,
up and back. Ten more
00:26:25.63\00:26:27.49
... contract, over,
up and back, and one,
00:26:27.53\00:26:32.26
... contract, over,
up and back, and two,
00:26:32.29\00:26:36.67
... contract, over,
up and back, and three,
00:26:36.71\00:26:41.06
... contract,
over, up and back, four,
00:26:41.09\00:26:44.81
... contract,
over, up and back, five,
00:26:44.85\00:26:48.35
... contract,
over, up and back, six,
00:26:48.38\00:26:51.89
... contract,
over, up and back, seven,
00:26:51.92\00:26:55.37
... contract,
over, up and back, eight,
00:26:55.40\00:26:58.92
... contract,
over, up and back, nine,
00:26:58.96\00:27:02.36
... contract,
over, up and back, ten.
00:27:02.39\00:27:05.76
Good. Thanks a lot fellows.
00:27:05.79\00:27:07.37
In our fast pace
world, personal trainers
00:27:09.53\00:27:12.06
are found quite an itch,
00:27:12.09\00:27:13.31
because people need them
to help them keep motivated.
00:27:13.35\00:27:16.11
If you need that, that's fine!
00:27:16.14\00:27:17.37
But if you find someone smaller
interested in your money than
00:27:17.41\00:27:19.80
they are in you, you
definitely have to find
00:27:19.83\00:27:20.80
a different trainer.
00:27:20.83\00:27:22.45
Or you can find a program
like this, that's you feel
00:27:22.49\00:27:24.32
comfortable with, and trains
as you feel comfortable with.
00:27:24.36\00:27:26.72
That keeps you going
on the regular basis.
00:27:26.75\00:27:28.55
And that's what the
program is all about.
00:27:28.58\00:27:30.33
We also wanna encourage you
to have a strong spiritual life.
00:27:30.37\00:27:33.73
That's more
important then your physical.
00:27:33.76\00:27:35.58
We wanna glorify
God with our bodies,
00:27:35.61\00:27:37.40
not for a corruptible crown,
but for an incorruptible one.
00:27:37.43\00:27:40.51
Remember, Philippians
4:13 tells us that we,
00:27:40.54\00:27:43.13
"can do all things through
Christ which strengtheneth us".
00:27:43.17\00:27:46.71
God bless you!
Keep on exercising!
00:27:46.74\00:27:48.89
I look forward to
see you next time!
00:27:48.92\00:27:51.04