The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to consult your
physician before beginning
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any exercise program.
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The youth of
today are becoming less
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and less physically
fit. Find out more about
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how we can prevent that, next
on Body and Spirit aerobics.
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Hello, I am Dick Nunez,
Wellness Director of the
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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 use to be involved in
education for several years
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and it was sad for me to
see how the eating habits
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and the general
health habits of youth
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were rapidly
deteriorating, and unfortunately
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it hasn't gone any
better. In fact, our youth
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are more and more obese
than ever and they are eating
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nothing but garbage
really, and what is happening
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to them. Well, they
are starting to take
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on secondary diseases that
usually we only found in adults.
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So, we are going to
talk a little more about that
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and also show a
good exercise program
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that the youth can do. We
are ready to get started now.
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Helping me out today
will be Jonathan and Megan
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and they are ready
to get a good work out
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going and they
represent the youth very nicely.
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So, let's go ahead and get
started and what we are going
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to do that is we
are gong to warm up
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by doing some big arm
circles. We are going to come up
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and around. We are
just going to stretch
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the shoulders out. We
are going to do an aerobic
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exercise program today.
We also want to make sure
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we have a
well-balanced exercise program,
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so we are going to do
little upper body work first
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and then we will
go into some aerobics
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and we will finish off
with some abdominal exercise.
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Let's go ahead and
go the other way now.
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Up and around, and up
and around, up and around,
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nice and lose. We
are just warming out.
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Up and around, up and around,
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few more times
and up and up and up,
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okay. We are going to
start up with some push-ups
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and push-ups can be done
in several different ways.
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In fact, some people will
start just by doing push ups
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against the wall if that's
how you can do that's fine.
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Then they can
transfer to the floor
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and so we are
going to have Megan,
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do push ups of her knees
which are modified push up.
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Jonathan has been
doing push ups a long time,
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so he isn't
going have to do that.
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He can just do regular
military style push ups.
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So, lets get down in
push up position, okay,
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and we are going
to do 20 of them.
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Follow my count. Down
and up, and down and up,
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down and up, down and
up, and down, there is five,
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down and six, down and
seven, down eight, down nine,
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down up and hold
it, okay, down and up,
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down and 12, down and
13, down and 14, down 15,
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down 16, down 17, down
18, down 19, hold up there.
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Now go down and hold
that for 10 seconds one,
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two, three, four,
five, six, seven, eight,
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nine push it up,
alright very good.
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Come on up. Is
that fun? Oh, yeah.
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Okay. Put the
hands behind your head
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and push your elbows back far,
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your cross hands by
your head pushing elbows
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back as far as you
can. And you are feeling
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a stretch to the
chest, squeeze your shoulder
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blades together, alright.
Now give yourself a hug.
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Grab your shoulders and
pull your shoulder blades
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as far part as you can.
Alright, and lets go back
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to the first
position, hands bind your head,
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push your elbows
back as far as you can,
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and hold that position,
and give yourself another hug.
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You should feel that stretch
across the shoulder blades
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as you pulled it apart
pull, pull, pull, okay, relax.
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Let's bring our
hands up into this position
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as if we have
weights in our hands
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we are going to push
up, let them come down,
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and push up, and
down, and up, and down,
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press up and
down, press up and down.
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Keep going go
ahead, and up and down,
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and up and down,
look up and smile.
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We are having a good
time. Push up and down,
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and up and down. Now
when you are up position
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hold it there, now just
lets bring our left arm down
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and back up now right
arm, and up, and left,
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and up, and right, and
up, and left arm, right arm,
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left arm, right arm, and
left, and right, and left,
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and right. Now both
together again down and up,
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and down and
up, and down and up,
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and down and
up, and down and up,
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left arm, and right
arm, left arm, right arm,
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left arm, right
arm, left arm, right arm,
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both together and up and
up and up, five more times,
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and up and up and up,
last two, and up and up
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and relax.Okay, let's
stress those muscles out.
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Reach your arm across
your body and put your hand
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behind your elbow and
pull, steady stretch, okay.
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Let's switch sides.
You want to reach your hand
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point to the other
direction as far as you can.
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Put the hand in
behind your elbow and give it
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a nice steady
pull. Don't over pull it,
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just make it so as a
good comfortable stretch,
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alright. Now we are
going bend over the waist,
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have your knees slightly bend,
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reach out and pull back and out.
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Bend your knees
little more Meghan.
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There you go and
bend over the waist
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a little more and
here, okay. And then arch
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your back as you pull, there,
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there and then
reach way up, good.
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Arch back and way up,
good, good, keep going, okay.
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Pull back reach
out, back reach out,
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and pull reach out, pull
reach out, pull reach out,
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pull reach out, pull now
left arm and now right arm,
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left arm right arm, left
arm right arm, left, right,
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left, right, left, right.
Now both arms together pull,
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and pull, and pull, five
more times one and two pull it,
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squeeze your
shoulder blades together,
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four and five,
okay. Ready to start
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a little aerobic activity
and what we are going to do
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it is we are going
to start with our hands
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on our hips. We
are going to step
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out to the side. We
are going to come back
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and go the other
side and back, okay.
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Just go and keep
doing that, okay, good.
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Step out, back in,
step out, back in just go
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and keep doing
that. We are going to stop
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with that for about a minute
then we are going to pick up
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the pace. When I
go to supermarkets
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and I see what
people are buying,
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I lot times see the
youth of today just loading
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the baskets whole
of nothing but junk
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and it really grease
me to see it happening
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specially when I
see the young girls
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loading up on the
pop and the diet pop
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because that's one
of the leading causes of
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osteoporosis. Many experts
say you think osteoporosis
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is bad now just wait
until this generation girls
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becomes adult. Diet pop
has virtually no calories,
00:09:05.60\00:09:08.90
so girls think we
just slug that down
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and it can be
healthy for us but its not.
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Alright, let's speed
up now and step and back
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and step and back
and step and back,
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step back in, step back
in, step back in, step back in,
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step back in, step back in,
good, back in, step back in,
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step little faster
still, very good, alright.
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Good motion
there. Keep it going.
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We have to keep that
rhythmic activity going.
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Too many young
people are sitting in front
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of the
television set or computer.
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Some of you watching Body
and Sprit following along,
00:09:47.43\00:09:49.96
they can watch TV
right now. That will be fine.
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Some of you doing it not just
seeing or watching it, okay.
00:09:51.99\00:09:56.22
Slow down little
bit, okay. We are going
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to transition out that.
Let's just going to a stepping,
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step in position, step in place,
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step in place, step,
step, step, step, step, step,
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step, step,
step, step, step, okay.
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Pick the knees up
little more now. Very good.
00:10:21.55\00:10:24.82
Way up, step it up.
Okay, back down little bit
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more centered.
We find that girls
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who drink pop and diet
pop are five times more
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likely to break the
bone that's girls who do not.
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And then we find the
lack of physical fitness.
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Kids are not
willing to get involved
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with the education anymore.
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They are not getting
into a good breakfast pattern.
00:10:59.47\00:11:01.69
In fact, children
who do not have breakfast
00:11:01.72\00:11:05.06
will automatically
have a 10 percent high
00:11:05.09\00:11:07.61
cholesterol rate
then children who do have
00:11:07.64\00:11:09.52
a regular breakfast.
And we also find that
00:11:09.55\00:11:12.24
children who have
breakfast with their families
00:11:12.27\00:11:14.08
will intend to eat
healthier breakfast
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or healthier meals
overall then if they don't.
00:11:15.95\00:11:18.58
Alright step it up
faster now, faster, very good,
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keep it going.
Way up with the knees.
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Okay, now pump the
arms as we are doing it.
00:11:28.81\00:11:30.35
More muscles we get
involved the more calories
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we burn. Okay. We
are going to about
00:11:34.40\00:11:40.19
10 more seconds like
that. Then we are going
00:11:40.22\00:11:42.54
to transition to
another movement.
00:11:42.57\00:11:43.87
Alright, we are
going to go into a lunge
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of motion now.
Hands on your hips,
00:11:50.89\00:11:52.75
step out your left
leg and then back, okay,
00:11:52.78\00:11:57.22
right leg and
back, left leg and back,
00:11:57.25\00:12:01.42
right leg and left.
Lunges are an excellent
00:12:02.43\00:12:06.25
exercise if you can
do, but one thing you want
00:12:06.28\00:12:08.66
to make sure is you
do not let your knee
00:12:08.69\00:12:10.90
go past your foot
because if you do,
00:12:10.93\00:12:13.28
you put a lot of
extra stress upon the knee.
00:12:13.31\00:12:15.57
Right now we are
not doing a very much
00:12:15.60\00:12:17.40
of bend because
again we are doing
00:12:17.43\00:12:18.88
some cardiovascular exercise.
00:12:18.91\00:12:20.35
We will intensify in
just a moment and allow them
00:12:20.38\00:12:23.28
go a little bit deeper.
This is a great exercise
00:12:23.31\00:12:26.14
especially for those
who want to strengthen
00:12:26.17\00:12:29.71
their gluteus maximus,
their hips, their thighs,
00:12:29.74\00:12:31.98
but it can also be one day
can cause a lot of soreness.
00:12:32.01\00:12:34.76
So you want to be
careful about how hard
00:12:34.79\00:12:36.78
you push on this.
Alright, now we are going
00:12:36.81\00:12:39.00
to go a little
deeper. Hey, let's slow down
00:12:39.03\00:12:42.41
a little bit. Slow
down, and left, and right,
00:12:42.44\00:12:47.62
and left, and right.
Now for those at home
00:12:47.65\00:12:51.70
if you need to stop
that's understandable.
00:12:51.73\00:12:54.91
But if you can keep
going, the more you can
00:12:57.14\00:12:58.95
keep going the
better off you are.
00:12:58.98\00:13:00.48
Well, when we find
that our people are out
00:13:01.98\00:13:03.12
of shape and they
haven't been doing any exercise
00:13:03.15\00:13:05.26
and if they just do two
minutes here and two minutes
00:13:05.29\00:13:07.51
there throughout the
day, they are still going
00:13:07.54\00:13:09.20
to make a lot of
benefit. It's also been found
00:13:09.23\00:13:11.24
if you have only
one hour to work out
00:13:11.27\00:13:13.92
on the day and
you do three times
00:13:13.95\00:13:16.76
for 20 minutes as
opposed to one time
00:13:16.79\00:13:18.74
for an hour you
actually have burned more fat
00:13:18.77\00:13:20.71
doing the three times for
20 minutes versus the one time
00:13:20.74\00:13:23.63
for an hour. Okay, shorten up
00:13:23.66\00:13:25.69
your lunge now. Step
out forward, step out,
00:13:25.72\00:13:30.90
step out, step out, very
good, step out, step out,
00:13:30.93\00:13:34.75
step out, step
out and step. Okay,
00:13:36.01\00:13:43.00
let's go down deeper again.
00:13:43.03\00:13:44.20
Left and right,
and left and right,
00:13:44.23\00:13:50.19
and left and right, got
to go five more each side.
00:13:50.22\00:13:55.38
There is one, and two,
and three, two more times,
00:13:55.41\00:14:03.71
and four, last
one come in up go back
00:14:03.74\00:14:07.57
and do your step
position. Walking in place,
00:14:07.60\00:14:10.07
walking in place,
walking in place, good.
00:14:10.10\00:14:12.09
Okay, let the arm
swing. But, once we see leading
00:14:13.21\00:14:17.83
the way as far
youth with obesity are the
00:14:17.86\00:14:20.11
African-American girls,
they tend to be the once
00:14:20.14\00:14:23.04
they are becoming the
high as far as obesity.
00:14:23.07\00:14:24.89
That's happening
more and more and we think
00:14:24.92\00:14:26.56
about what do people
eat. And they go and have
00:14:26.59\00:14:28.54
all these junk
food or fast food.
00:14:28.57\00:14:30.45
I don't know why
they call fast food
00:14:30.48\00:14:31.68
because it's only
doesn't come out very fast
00:14:31.71\00:14:33.29
once you put it in.
Okay, let's pick the legs
00:14:33.32\00:14:35.53
up down faster,
good, faster swing the arm
00:14:35.56\00:14:39.43
very good Meghan, very good.
00:14:39.46\00:14:42.35
So those youth at
home have a get fit?
00:14:45.23\00:14:46.35
You bet. Okay, keep pumping.
00:14:46.38\00:14:49.18
Swing those arms.
It's nice and natural.
00:14:49.21\00:14:50.94
Pump them out. Okay, a
little bit faster still,
00:14:50.97\00:14:56.77
very good. We are
not running in place
00:14:59.21\00:15:00.24
we are just stepping
out if you want to go on
00:15:00.27\00:15:02.06
to jog you can.
Jonathan go ahead
00:15:02.09\00:15:05.53
and show a jog in
place. We can go to that round.
00:15:05.56\00:15:08.80
Meghan just keeps step
nice and high and hard.
00:15:08.83\00:15:12.88
Here we go.
Okay, let's slow down.
00:15:13.56\00:15:20.27
Let's transition to move again.
00:15:25.84\00:15:26.81
Hands back on the hips.
Let's go to side lunges again,
00:15:26.82\00:15:29.41
side to side and left and right,
00:15:30.22\00:15:36.94
and left and
right, and left and right,
00:15:36.97\00:15:42.89
and left and right, speed it up.
00:15:42.92\00:15:47.41
Left and right, and left
and right, and left and right,
00:15:49.89\00:15:56.64
and left and right,
very good. Left and right,
00:15:56.67\00:16:04.36
and left and
right, and left and right,
00:16:04.39\00:16:09.34
keep going. Trying off to get
00:16:09.37\00:16:11.87
in the way here, very
good. Alright, go back
00:16:11.90\00:16:14.98
to stepping in place.
Okay, little bit higher.
00:16:15.01\00:16:19.64
We've got about six more
minutes of aerobics to go.
00:16:19.67\00:16:25.96
Okay, let's do the arm swinging.
00:16:25.99\00:16:27.26
If you have young people
at home that show your concern
00:16:34.66\00:16:37.89
about might be loosing the
bowel of the bulge already.
00:16:37.92\00:16:41.14
The first thing I tell
people is eat a good breakfast.
00:16:41.17\00:16:44.80
If you skip breakfast
that's the number 1 step
00:16:44.83\00:16:47.47
to obesity in my
opinion. You start to see
00:16:47.50\00:16:49.31
put on weight
that they don't' want,
00:16:49.34\00:16:51.17
if they don't
have a good breakfast.
00:16:51.20\00:16:54.64
Very, very
important. And everybody should
00:16:55.60\00:16:57.96
be having at least
five to six servings
00:16:57.99\00:16:59.89
of raw fruits and
vegetables everyday.
00:16:59.92\00:17:02.01
One of things that young
people definitely stay away
00:17:02.04\00:17:04.10
from is having raw
fruits and vegetables.
00:17:04.13\00:17:06.20
Okay, let's step it
up. And I know for a fact
00:17:06.23\00:17:10.61
from back when I was
young person growing up.
00:17:10.64\00:17:12.89
In fact, Meghan
when I was at your age
00:17:12.92\00:17:14.60
my typical breakfast was
pancakes with butter syrup,
00:17:14.63\00:17:16.92
two fried eggs, two
glasses of milk for breakfast.
00:17:16.95\00:17:19.00
For lunch I had a jam
sandwich and white bread butter,
00:17:20.31\00:17:22.43
two twinkies, two ding dongs,
00:17:23.25\00:17:24.22
and two things
with choco milk. Wow!
00:17:24.23\00:17:25.87
And for dinner was hamburger,
00:17:25.90\00:17:26.87
French fries, and milkshake.
00:17:26.90\00:17:27.89
That was my meal
pattern when I was a youth
00:17:29.02\00:17:30.43
and even though I
could bench press 365 pounds
00:17:31.79\00:17:33.55
in high school, I got
sent home for malnutrition
00:17:33.58\00:17:36.07
because I wasn't eating healthy.
00:17:36.10\00:17:37.93
So, I really cleaned up my
diet. When going to college
00:17:39.06\00:17:41.41
I started having
3 pounds of meat,
00:17:41.44\00:17:43.08
a bottle of
milk, half dozen eggs,
00:17:43.11\00:17:44.44
everyday. How was
that for the healthy diet?
00:17:44.47\00:17:46.36
By the time I was 19, I
already had high cholesterol,
00:17:48.43\00:17:50.66
high blood pressure.
My hair was falling out.
00:17:50.69\00:17:52.81
Now my blood pressure is good.
00:17:52.84\00:17:55.16
My blood, my
cholesterol is good,
00:17:55.19\00:17:56.89
and two out of
three is not bad, okay.
00:17:56.92\00:17:59.09
Alright, speed it up a
little bit, speed it up,
00:18:00.87\00:18:02.26
speed it up.
Okay, Jonathan go back
00:18:02.29\00:18:09.18
into the jog. Alright,
start to slow back down.
00:18:09.21\00:18:19.89
Okay, we are
going to transitioning
00:18:22.72\00:18:23.69
in back into the
lunge. Back into the lunge.
00:18:23.70\00:18:25.94
Right leg, left
leg, right leg, left leg,
00:18:25.97\00:18:30.14
right and left, right and left.
00:18:30.17\00:18:38.10
Often times girls
think that they shouldn't get
00:18:38.13\00:18:42.31
involved in things
like weight training
00:18:42.34\00:18:43.57
and so forth
because that phase has come
00:18:43.60\00:18:45.48
like towards
masculine, but the reality is
00:18:45.51\00:18:47.92
whenever women start
looking weights they actually
00:18:47.95\00:18:50.59
find their arms
and legs will shrink
00:18:50.62\00:18:52.10
because they get
lot more muscle density
00:18:52.13\00:18:53.95
kind a find that
those muscles are very good
00:18:53.98\00:18:56.24
in metabolizing
fat. I'll little go back
00:18:56.27\00:18:59.09
when I was
training in Athletic clubs,
00:18:59.12\00:19:01.39
I had a little 15
year old girl that
00:19:01.42\00:19:03.19
could bench press 215 pounds.
00:19:03.22\00:19:04.94
She was only
123 pounds 5 foot 2,
00:19:04.97\00:19:07.37
and set also two
records back in Purlton
00:19:08.44\00:19:10.23
way back in the day. And
she was a type-I diabetic.
00:19:10.26\00:19:13.31
Unfortunately she
later became anorexic
00:19:14.45\00:19:16.11
because she got
involved with the bad cramp
00:19:16.14\00:19:17.92
and this once
tremendous young athlete
00:19:17.95\00:19:20.75
became 86 pounds
anorexic. Keep going.
00:19:20.78\00:19:27.91
Let's speed it up a
little bit, speed it up,
00:19:27.94\00:19:30.61
very good, okay. So, back down
00:19:30.64\00:19:35.04
and now let's
lunge deeper. Way down.
00:19:36.58\00:19:39.26
Step out, make sure
that knee doesn't go
00:19:43.76\00:19:45.74
past the foot.
You start to feeling
00:19:45.77\00:19:51.53
yet Meghan, oh! Yeah. Okay.
00:19:51.56\00:19:53.13
Jonathan start to
feeling yet? I am loving it.
00:19:54.16\00:19:55.82
You loving it,
okay. Way out, step out,
00:19:55.85\00:20:00.85
step out, step out.
So for you young people
00:20:00.88\00:20:07.41
at home it's a good
idea to start minimizing
00:20:07.44\00:20:10.67
amount of junk food you take in.
00:20:10.70\00:20:13.46
Try and stay away
from the sugary drinks
00:20:14.62\00:20:17.14
and the worthless
food, and the chips and crack
00:20:17.17\00:20:19.70
and so forth
because it will take you
00:20:19.73\00:20:21.49
downhill quickly.
I remember one time
00:20:21.52\00:20:24.34
Jonathan, a young
man came up to me,
00:20:24.37\00:20:25.93
said, what one food should I eat
00:20:25.96\00:20:27.95
to get strong and I told
him, broccoli, and I got a call
00:20:27.98\00:20:31.02
two days later from his mother,
00:20:31.05\00:20:32.80
she is yelling at me
on the phone and saying
00:20:32.83\00:20:34.60
what did you do to my
son. I thought where this
00:20:34.63\00:20:36.54
conversation going. I
said what are you talking
00:20:36.57\00:20:38.82
about ma'm, and she
says we have been trying
00:20:38.85\00:20:40.77
all our life to get
our son eat broccoli
00:20:40.80\00:20:43.14
and you make one
comment and now he is begging
00:20:43.17\00:20:46.21
for the stuff.
I said well that's
00:20:46.24\00:20:48.14
because I am his
coach, not his parent.
00:20:48.17\00:20:49.47
But certainly foods
like broccoli and asparagus
00:20:49.50\00:20:52.36
and cauliflower and
carrots and oranges and apples
00:20:52.39\00:20:55.86
all those things
are going to be great
00:20:55.89\00:20:57.47
for developing
muscle. So, often people says,
00:20:57.50\00:20:59.92
what we eat to get strong.
Well,there is a magic formula.
00:20:59.95\00:21:02.76
You see to eat
healthy and that God
00:21:02.79\00:21:04.74
put the nutrients in the
food just the way they are.
00:21:04.77\00:21:07.18
So, down a little
bit. Okay, let's go back
00:21:07.21\00:21:12.22
to stepping in
place. Pump the arms,
00:21:12.25\00:21:16.37
pump the arms, pump the
arms, Jonathan I see a little
00:21:16.40\00:21:18.79
sweat forming on the
brawn. It's good for me.
00:21:18.82\00:21:21.09
Pump the arms
Meghan. Pump the arms,
00:21:21.12\00:21:22.53
pump the arms, there
you go. Pump the arms.
00:21:22.56\00:21:24.91
Okay, speed it up.
We are coming to down
00:21:24.94\00:21:30.24
to the last minute of
this. That's good, right Meghan.
00:21:30.27\00:21:34.54
Make sure the people you
working with can still talk.
00:21:38.34\00:21:40.43
They can't talk
anymore then you know
00:21:40.46\00:21:42.20
they are going too
hard. There all that
00:21:42.23\00:21:46.25
is our aerobic
exercises. Somebody should be
00:21:46.28\00:21:48.05
able to talk, but not sing.
00:21:48.08\00:21:49.69
Well, I can't sing
anyway. So, that would never,
00:21:49.72\00:21:51.35
would not be applicable for me.
00:21:51.38\00:21:52.93
I do, it's
called prison singing,
00:21:52.96\00:21:54.63
behind the few bars and
I don't have the key, okay.
00:21:54.66\00:21:57.76
Speed it up. Okay,
slow down, slow down,
00:21:57.79\00:22:05.52
cool it down now, cool it down.
00:22:05.55\00:22:07.19
Very good, down to
our last 45 seconds.
00:22:11.18\00:22:13.78
Well, let's not
go comatose. Now come
00:22:13.81\00:22:16.24
and get a little
bit more. There you go.
00:22:16.27\00:22:17.61
Very good, cool, calm
it down, calm it down,
00:22:17.64\00:22:21.21
good. Down to our last
30. Keep breathing Meghan.
00:22:21.24\00:22:27.15
You are holding
very well. I am very,
00:22:32.05\00:22:33.15
very happy about that. Hey,
down to our last 20 seconds.
00:22:33.18\00:22:37.42
When you do aerobic
exercise it's important
00:22:40.08\00:22:41.47
not to just stop
abruptly because your heart
00:22:41.50\00:22:44.30
is one being
exercise and if it also
00:22:44.33\00:22:46.75
you stop your
heart is going help,
00:22:46.78\00:22:48.79
what happened? Because your legs
00:22:48.82\00:22:50.85
act as a circulator pump to
bring the venous blood back.
00:22:50.88\00:22:54.44
Okay, and we can
now stop. Very good,
00:22:54.47\00:22:59.18
now what we are going
to do is lay on the ground.
00:22:59.21\00:23:01.48
Lay on your back
as we are going to do
00:23:01.51\00:23:02.90
a little
abdominal training. Okay,
00:23:02.93\00:23:06.59
keep your knees
bend. Put your hands behind
00:23:06.62\00:23:09.78
your neck, behind your
neck. Okay, now we are going
00:23:09.81\00:23:13.59
to do crunches
and I want you to try,
00:23:13.62\00:23:15.17
lift to chin
towards the ceiling.
00:23:15.20\00:23:16.77
Blow out as you start up,
so blow out and crunch out.
00:23:16.80\00:23:20.04
Okay, try to lift chin
owards the ceiling. Right,
00:23:21.93\00:23:24.13
there you go.
That's better. Very good.
00:23:24.16\00:23:27.06
Oh! Excellent.
Excellent form, good form.
00:23:27.09\00:23:29.41
Get behind your
neck a little bit more
00:23:29.44\00:23:31.40
than your head there Meghan.
00:23:31.43\00:23:32.49
If you push your
hands behind you neck
00:23:32.52\00:23:34.52
then there is a
chance you could pull on it
00:23:34.55\00:23:36.44
and hurt your neck.
But if you put in behind
00:23:36.47\00:23:39.50
your neck then you
more opt to be keep yourself
00:23:39.53\00:23:44.70
in good position. But,
if it's behind the head
00:23:44.73\00:23:46.68
then you might pull to hurt.
00:23:46.71\00:23:48.10
So keep your
hands behind your neck
00:23:48.13\00:23:49.52
and then you will be
lot safer. And it bringing
00:23:49.55\00:23:52.34
your chin up towards the
ceiling will also make sure
00:23:52.37\00:23:54.89
you keep your neck and
your posture in good shape.
00:23:54.92\00:23:56.94
And then work on
crunching the abdomen
00:23:56.97\00:23:58.87
and the way to do that, is
try and drive the lower back
00:23:58.90\00:24:02.51
into the ground
as much as possible,
00:24:02.54\00:24:04.27
trying draw the
abdomen in. It really wasn't do
00:24:04.30\00:24:06.71
any good for the
abdomen if you pushing
00:24:06.74\00:24:08.60
the abdomen out. Both of
the folks are doing very,
00:24:08.63\00:24:12.88
very well. Blow out and
come up, blow out, blow out.
00:24:12.91\00:24:18.21
Okay, now we are
going to modify it.
00:24:19.25\00:24:20.64
We are going to
bring the feet of the floor
00:24:20.67\00:24:22.39
and cross the ankle.
Okay, now keep going.
00:24:22.42\00:24:25.76
Okay, draw your
knees back towards
00:24:25.79\00:24:29.47
your abdomen a little
bit more. That's the way.
00:24:29.50\00:24:31.73
Okay, we are going
to do about 20 more.
00:24:31.76\00:24:36.40
People often times are
concerned about working
00:24:37.96\00:24:40.42
their abdomen to
develop a six pack.
00:24:40.45\00:24:42.42
Well, but everybody
got a six pack under their.
00:24:42.45\00:24:44.06
But lot of times covered by fat.
00:24:44.09\00:24:46.83
And you can't contract
fat. You just got the fat
00:24:48.00\00:24:49.74
and get rid of it,
but certainly doing these
00:24:49.77\00:24:52.05
abdominal
crunches will maximize your
00:24:52.08\00:24:54.26
abdominal strength.
Okay and one more up
00:24:54.29\00:25:00.23
and hold it, come up and hold it
00:25:00.26\00:25:02.40
or you
contracting, keep it chin up.
00:25:02.43\00:25:04.57
Okay, hold you
contraction for 10 more seconds.
00:25:06.68\00:25:08.79
Alright very good, come on up.
00:25:12.71\00:25:13.85
Now we are going to do is,
put the hands behind the back.
00:25:17.31\00:25:18.97
We are going to
contract the abdomen
00:25:19.00\00:25:20.30
from this position now,
and bend over and come up
00:25:20.33\00:25:23.59
and lay back,
contract over up and back,
00:25:23.62\00:25:28.79
contract over up and
back, contract over up and back.
00:25:28.82\00:25:36.89
This will continue
working your abdomen
00:25:36.92\00:25:38.36
along with stretching you back.
00:25:38.39\00:25:40.52
Contract over up and
back, contract over up and back,
00:25:40.55\00:25:48.83
contract over up we
are going to do two more,
00:25:48.86\00:25:53.01
contract over up and
back, contract over up and back.
00:25:53.04\00:26:00.48
Okay, we are going to
just turn the trunk and stretch
00:26:00.51\00:26:04.37
there and turn this way. I
would not advise doing side
00:26:04.40\00:26:11.17
bends because it
hurt on you spine.
00:26:11.20\00:26:13.50
And it will develop
the external oblique,
00:26:13.53\00:26:16.61
which actually make you
feel you have a wider waist.
00:26:16.64\00:26:18.60
Most people are
assessing that and usually
00:26:18.63\00:26:21.78
the youth are very
interested in how they look,
00:26:21.81\00:26:24.67
not that adults are
too, but certainly it's
00:26:24.70\00:26:27.43
very important
when you are youth.
00:26:27.46\00:26:28.79
Some people say they
shouldn't waste youth
00:26:28.82\00:26:33.00
on the young. Well,
some have said they always
00:26:33.03\00:26:40.73
told me I didn't have
the wisdom when I was young.
00:26:40.76\00:26:42.58
Now, I that I have
the wisdom I am too old
00:26:42.61\00:26:44.65
to do anything about it.
Okay a few more times here.
00:26:44.68\00:26:51.24
And turn and turn next
two more, turn and turn,
00:26:54.12\00:27:02.15
last one and turn
and turn. Guess what,
00:27:02.18\00:27:09.47
Meghan we are
done. Okay, thanks a lot.
00:27:09.50\00:27:12.51
The youth of today don't
realize that they are setting
00:27:17.24\00:27:19.39
for the future. Way
back during the wars
00:27:19.42\00:27:23.08
of Vietnam and Korea,
they found on the average
00:27:23.11\00:27:26.31
that 22-year-old
casualties had 77 percent
00:27:26.34\00:27:30.40
had already had significant
blockage of arteries.
00:27:30.43\00:27:32.77
And so that type of
disease doesn't start
00:27:33.61\00:27:35.53
in your older age.
That's doesn't shows
00:27:35.56\00:27:37.59
it's finality. It's
start when you are young.
00:27:37.62\00:27:39.96
So, right now the way children
are taking care themselves,
00:27:39.99\00:27:42.61
we are hearing more
and more type-II diabetics
00:27:42.64\00:27:45.54
and they are not even
out of their teens yet,
00:27:45.57\00:27:47.52
and that's a tragedy.
But Remember to do things
00:27:47.55\00:27:49.89
for right reason. The
Bible says of Philippians 4:13,
00:27:49.92\00:27:53.08
I can do all things through
Christ which strengthens me.
00:27:53.11\00:27:55.55
God bless you. We
will see you next time.
00:27:55.58\00:27:57.20