The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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One of the great
ways of exercising
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is to train with a
friend. We're going to show you
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how you can do that, next
on Body and Spirit aerobics.
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Hello, I am Dick
Nunez, Wellness Director
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at the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit aerobics.
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One of the great ways to
get a regular exercise program
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and stay with it is if we
have a buddy to train with.
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That's why personal
training has become so popular
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in today's culture
because often times people have
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nobody to workout with.
And that personal trainer
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adds a support of
keeping people motivated to keep
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coming in to working
out. But today we're going to
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talk about team
training and you can do this
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hopefully with a friend
or with the brother, sister,
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spouse, parent, child,
whoever you want to do.
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And so we're
going to that right now.
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Helping me out will be Jonathan.
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And Jonathan and
I trained together
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quite a bit at Black Hills,
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so we're well aware of
how to workout together.
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And so, but he
is going to be doing
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most of the working
out, I am going to be the one
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helping him through it.
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So right now we
are just gonna warm up
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because he is going
need to be good and warm.
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Otherwise, he won't survive.
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And I may have to
do a little bit of this
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just to make sure he
has a little bit of break
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and I can't let
him have all the fun.
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Okay, up and
around the other way.
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Okay, few more times. And
now relax. Okay, Jonathan,
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we gonna start by
getting into a push-up position,
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why don't we go
ahead and lay this way.
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And I am going to
provide the resistance for him.
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So, I am going to push
down as he is pushing up,
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okay. Now, I am not
going to push too hard
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because if I do he
won't get much out of it.
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So, I am giving
a nice steady push
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to allow him the feel the work.
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And push, and push, and
push, and push, and push
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and pushing right on
the shoulder blades here,
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push it up, and
two more, and good.
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Alright, so just
in case people wonder
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if I can still do a
push up, I guess I better
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get down there huh!
Okay, yeah, push on there.
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Definitely makes
it a little tougher
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when somebody is pushing on you.
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Okay, Jonathan,
I'm going to have
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you lay on your back now.
I am going to try with you.
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Push your leg straight.
Okay, now you're gonna,
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let's see. Here you
go. Pull yourself up.
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Well, this is
working his upper back.
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Three more times, good.
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Okay, now we are going
to stretch out a little bit.
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I am going to do
that one just for
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the mere sake of my size.
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Push your elbows back.
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I'm little over a 100
pounds heavier than Jonathan
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and for him to hold me
might be a little challenge
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even though he is pretty strong.
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Bring it across. You're
definitely a Windsor guy.
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Jonathan loves it when we
do these types of workouts.
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And it's amazing. What's
that? Don't say you're done.
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Okay, and across
again. Okay, now let's stretch
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the upper back,
arm up over the head.
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Okay, you should really
stretch right in through here.
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Okay, the other
side and hold on to that
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for about another 5
seconds. Okay, good.
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Go and have a seat
on the floor Jonathan.
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Okay, we are going
to do a shoulder press.
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Okay, and again I'm gonna add,
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give you some resistance.
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You want somebody in a
lower position like this
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which will allow them
to get a better resistance,
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he's getting
resistance from you.
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Put you in a
better leverage position.
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Press up, Press up,
and push and push and push.
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You don't have
to push real hard.
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You just have to
a give steady push
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and it
definitely does the trick.
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Up, up, up, up, up,
up, up, up, up, up, up.
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Come on Jonathan push
it. One more time. Good.
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Alright. Come on up.
Now another way we can do
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shoulders is a lot of
raise, I'll go ahead and do
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that one Jonathan.
Will you resist from here.
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You'll have to forgive me
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if I don't talk
much while I do these.
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Okay, now we're gonna do a hold,
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lets see if we can do
our thing there Jonathan.
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I haven't done that in a while.
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Okay let's get a
towel. Okay, we're gonna do
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some bicep exercise now,
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and I am gonna be the
resistance for Jonathan.
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What was that?
Okay, he's gonna curl up?
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We're just flexing
the bicep and again
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I'm trying to give
him the steady pressure
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because if I just
try and reap on it,
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that's not going
to do him any good.
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Let's go 5 more.
Good job, two more times.
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Squeeze up, good.
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Well, you're able
to feel your biceps.
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Really. Okay, time for me
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to have some fun.
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Okay, have a seat
again. We're gonna do tricep
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extension. Okay,
elbows forward and press up.
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This is an excellent
exercise for the triceps.
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For those who are concerned
about the back of your arms,
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often times women
would like to be able to work
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the backs of their
arms to make them firmer.
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This is a great exercise
to do, it's a great isolator.
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Push it up, and up, and
up, push it, push it, push it,
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push it, push it, and up,
up, up, up, up, up, up, up,
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up, and up.
Come on Jonathan, up.
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Two more times, push
it, push it, and push, good.
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You notice I spend a
lot of time encouraging him
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to keep pushing
because the reality is
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when you're
exercising; it's easy to let up
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as you're going
through the motion?
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We're thinking we are
pushing hard but in actuality,
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we actually kind of work on a,
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a grid where we push
hard a little bit and then
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we totally bottom out
and then we go hard again.
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So somebody can be
doing a big bench press
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and they're pushing a
lot of weight at the bottom
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then it almost goes to
zero until they kick back
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in again and push
it all the way up.
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So, when I am training people
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I am always encourage
them to push all the way
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through it because
that's an important concept
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when it come to exercise.
We are trying to get the
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muscles work all the way
through the range of motion.
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And that is one of the things
that, well, the isokinetic
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equipment will actually
allow you to bottom out zero.
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But when you do, there
is some type of equipment
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like we have some equipment
called life circuit and
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that one if you don't
continue the resistance
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all way through it,
it's just going to stop.
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You're not going
anywhere. Okay, I'm going to do
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a press down motion Jonathan.
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So, I want you take it,
in kind of a curl position,
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okay. Now I am going to
slide down here a little bit
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and I'm going to press down.
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Okay, this is
another triceps exercise.
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He was doing the one from
a seated position pushing up
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and this is the
same muscle group
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but just a different motion.
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That'll also work
his biceps a little more.
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So, we have to see
which one wears out first.
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Okay, up, up, up.
And I want to do 5 more.
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And two more times. Very good.
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Okay, let's get
this thing out of here.
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Now for this next exercise,
we're gonna be going into
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lower body. So
Jonathan we'll have to get in a
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squat position. Let's
go ahead and turn sideways,
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and so we gonna
show a good positioning
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by making sure the hips go back
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and the knees
stay over the feet.
00:13:35.62\00:13:37.41
And I'm gonna
add you resistance,
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and then down and
down and down and down.
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Keep your chest up,
push up, way up now, way up.
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Okay, back down and
down and down and down,
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Okay. Come on back up now
we will go right into lunges,
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right into lunges,
okay. And this will actually
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start up our aerobic exercise
too 'cause again aerobic
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exercise is rhythmic activity
of a major muscle group.
00:14:16.51\00:14:19.84
We're gonna do this on
a little bit of strength
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training mode.
And do 10 of them.
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You can see in his
form skipping the knee
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over the foot. Okay,
and go ten more squats.
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Okay, chest up.
Always have the hips go back.
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Knees are staying over the feet.
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There's 4, and 5, and
6, 7, 8, two more times 9,
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back into the lunge.
And go 10 on each side.
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Lunges are a great exercise.
But if you do get knee pain
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from them you want to,
not quite, go quite so deep.
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Show a modified lunge Jonathan.
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Okay, and do
five more like that.
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And two more.
Okay back into squats,
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we're keeping all the
emphasis on the legs now,
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and doing squats without weight,
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usually isn't hard for them,
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but I'm probably sure
to get a little tired.
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Okay, back into the lunge.
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We're doing
another ten on each side.
00:16:17.53\00:16:19.19
Now for those at
home if you need to stop,
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go ahead and do
so, because this is an
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intensive work out
as far as the stress
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we're putting on his legs
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and you might feel
this a little bit tomorrow.
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There's number 6. We
got four more on each side.
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Got excellent form.
A little bit slower,
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a little bit
slower, that's better.
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You know, I am
being too much of a hurry
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to get these done. Oh! Yes.
00:16:53.41\00:16:55.97
Okay, one more set of squats.
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Okay, 10 squats and
don't go too deep this time,
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okay, back up. Okay, all
the way up, way up high, down,
00:17:02.28\00:17:07.26
way up high, down,
all the way up, down,
00:17:07.29\00:17:09.73
all the way up,
down, all the way up, down,
00:17:09.76\00:17:15.10
all the way up,
down, all the way up, down,
00:17:15.13\00:17:19.93
all the way up,
down, all the way up, down,
00:17:19.99\00:17:25.50
all the way up,one more time.
00:17:25.53\00:17:27.73
Okay, and lunge it
out again. Last ten.
00:17:29.32\00:17:34.23
Starting to feel your legs.
00:17:43.67\00:17:44.64
This is an excellent
exercise for gluteus maximus,
00:17:48.27\00:17:50.68
which if you don't
know where that is,
00:17:51.92\00:17:53.05
you're sitting on
it. And 3 more times.
00:17:53.08\00:17:58.39
Jonathan is starting
to perspire a little bit.
00:17:59.61\00:18:01.35
Okay, Jonathan get into a
step in place, step in place.
00:18:08.24\00:18:12.08
Okay, while he is doing this?
00:18:14.21\00:18:15.18
He is allowing his body
to cool down a little bit
00:18:15.19\00:18:18.83
from the intensity of his work,
00:18:18.86\00:18:21.78
but he is
keeping his legs moving,
00:18:21.81\00:18:24.07
so the cardiovascular
affect is still happening.
00:18:24.10\00:18:27.24
Remember aerobic workout
is rhythmic activity of a
00:18:27.27\00:18:30.16
major muscle group. And
so if you stop using the legs
00:18:30.19\00:18:33.11
and we go into an arm
exercise then he is going
00:18:35.40\00:18:36.37
to be starting over
with a new aerobic group.
00:18:36.38\00:18:37.35
So, we want to keep
aerobic stimulus on the legs
00:18:37.36\00:18:40.48
and the way you find
out if you're aerobic
00:18:40.51\00:18:42.04
or not is you take
220 subtract your age.
00:18:42.07\00:18:45.43
And then you take that
figure and it's 70 to 80 percent
00:18:45.46\00:18:48.71
of that to figure
where your train rate is.
00:18:48.74\00:18:50.78
Now there are other methods
to try and figure that out
00:18:50.81\00:18:53.37
but that's a pretty
safe and simple formula.
00:18:53.40\00:18:55.34
So, for example if
somebody is 40 years old,
00:18:55.37\00:18:57.88
220 minus 40 is going to be 180,
00:18:57.91\00:19:01.99
and then 40 per
cent, excuse me 80 percent
00:19:02.02\00:19:04.82
of that is going to
be 144 and 70 percent
00:19:04.85\00:19:07.81
of that's going to
be 126 and that will be
00:19:07.84\00:19:09.66
the training weight for
20-30 minute time period.
00:19:09.69\00:19:12.15
And so, if
somebody is 50 years old
00:19:12.18\00:19:13.89
it's going to change
that. Then the maximum heart
00:19:13.92\00:19:16.25
rate is going to be 170
and now you are looking at 119
00:19:16.28\00:19:19.26
to 136 for a training
rate. So, the older you get
00:19:19.29\00:19:22.64
the lower your heart
rate is, okay, let's go
00:19:22.67\00:19:25.07
and speed that up a little bit.
00:19:25.10\00:19:26.23
And theoretically what
you look at is when we were
00:19:28.21\00:19:30.48
first born our
maximum heart rate is 220.
00:19:30.51\00:19:33.27
And every year of our
life our maximum heart rate
00:19:33.30\00:19:36.74
goes down a beep, so by
time you're 10 years old
00:19:36.77\00:19:39.26
it goes down to 210.
By the time you're 20,
00:19:39.29\00:19:41.97
which is close to where
Jonathan's at it goes to 200.
00:19:42.00\00:19:44.79
Okay, pick it up, pick it up.
00:19:44.82\00:19:47.14
Now we're jogging in place.
00:19:47.17\00:19:49.71
And he probably feels his legs
00:19:50.71\00:19:51.97
from the earlier
motions we were doing.
00:19:52.00\00:19:55.20
Okay, I want you to
keep jogging in place
00:19:58.40\00:19:59.86
and let me have
your wrist I want to see
00:19:59.89\00:20:01.14
what your pulse rate is doing.
00:20:01.17\00:20:02.41
As we are doing
all this exercise.
00:20:02.44\00:20:04.40
Okay, Jonathan's pulse
rate is right around 135
00:20:12.73\00:20:15.37
right now which isn't
surprising 'cause I know
00:20:15.40\00:20:17.84
he is in pretty good
shape. So, you can pick it
00:20:17.87\00:20:19.82
up a little bit
and still be safe.
00:20:19.85\00:20:21.57
Now when you are
training aerobically
00:20:22.16\00:20:23.91
if you think well
I am just going to go
00:20:23.94\00:20:25.49
above my training
rate because I will get
00:20:25.52\00:20:27.29
more benefit. Well the
reality is you will not
00:20:27.32\00:20:29.20
get more benefit. In
fact, you actually increase
00:20:29.23\00:20:31.32
your risk factors.
You actually burn fat more
00:20:31.35\00:20:33.55
effectively if you stay
in a lower training range.
00:20:33.58\00:20:36.21
Okay, go and slow
it down. Very good.
00:20:36.24\00:20:39.20
Okay, go back to a
walking type motion.
00:20:43.00\00:20:44.90
And we're gonna do
that for about a little over
00:20:49.28\00:20:51.14
another minute
Jonathan as we're start to the
00:20:51.17\00:20:53.17
cool down aspect of
it. And then we're going
00:20:53.20\00:20:55.12
to do some stretching.
Stretch out the legs.
00:20:55.36\00:20:57.02
I know you put in a
lot of stress there,
00:20:57.05\00:20:58.93
I know it feels good
to stretch those out.
00:20:58.96\00:21:00.74
Little slower, little
slower. It's always crucial
00:21:06.89\00:21:10.04
when you're doing
aerobic exercise you want
00:21:10.07\00:21:12.12
to have a warm up
pace or you start getting
00:21:12.15\00:21:14.52
the pulse rate going
so you're not putting a
00:21:14.55\00:21:16.32
great shock on your heart
by starting out too quickly.
00:21:16.35\00:21:19.03
And that allows you to
get into your aerobic phase
00:21:19.06\00:21:21.77
and then as you
finish the aerobic phase
00:21:21.80\00:21:23.90
we want to do a
cool down period.
00:21:23.93\00:21:25.42
So that we allow the
heart to start slowing down.
00:21:25.45\00:21:27.72
And we are using the leg
muscles to help circulate
00:21:27.75\00:21:30.60
the venous blood
flow back up to the heart
00:21:30.63\00:21:32.49
so we're not putting a
great stress on the heart,
00:21:32.52\00:21:34.56
all of a sudden
gone. You do all the work.
00:21:34.59\00:21:36.80
And it's kind of like
carrying a piano with somebody
00:21:37.99\00:21:40.64
and all of sudden they
decided to let go and say,
00:21:40.67\00:21:41.98
you carry it. Well, it
won't be quite that bad
00:21:42.01\00:21:45.49
but you get the
idea. Okay, we're down
00:21:45.52\00:21:50.41
let's go about 30 more
seconds of slow walking,
00:21:50.44\00:21:53.02
move the hands
just a little bit more.
00:21:53.05\00:21:54.53
Keeping those arms
moving will help the circulatory
00:21:55.60\00:21:58.34
response as the blood is
pumping through Jonathan's
00:21:58.37\00:22:01.02
body. Okay, we are
going to go 30 more seconds.
00:22:01.05\00:22:06.20
So, we are going to
get into stretch it.
00:22:06.23\00:22:07.66
Stretching is a great
way to finish up a workout.
00:22:09.46\00:22:11.99
Stretching is not warming up.
00:22:12.65\00:22:14.14
Stretching is simply stretching.
00:22:14.17\00:22:15.77
Lot of people think
that stretching is a warm
00:22:15.80\00:22:18.07
way to warm up, but it's not.
00:22:18.10\00:22:19.42
In fact, I encourage people
to stretch after the workout
00:22:19.82\00:22:22.87
not necessarily
before. I know a lot of people
00:22:22.90\00:22:25.11
like to stretch
before hand if that's
00:22:25.14\00:22:26.86
what you like to do,
do it. It's not a problem.
00:22:26.89\00:22:29.07
But I encourage the
flexibility training
00:22:29.10\00:22:31.20
after the exercise
'cause it's actually better
00:22:31.23\00:22:34.33
to stretch your warm muscles.
00:22:34.36\00:22:36.10
Okay, let's go
and lay on the floor.
00:22:36.13\00:22:37.99
Lay on your side.
Okay, and I want to do
00:22:40.77\00:22:44.11
the quadriceps stretch,
reach back, grab a hold.
00:22:44.14\00:22:47.12
Now Jonathan is very flexible,
00:22:47.15\00:22:49.39
for somebody who may
not be able to get back
00:22:49.42\00:22:51.58
and get a hold of your
leg quite as easy as he can.
00:22:51.61\00:22:54.32
Okay, while you're in
that position Jonathan
00:23:00.66\00:23:03.22
while on that leg I want
you to go ahead and lay on
00:23:03.25\00:23:05.89
your back. And I want
you to pull your left knee to
00:23:05.92\00:23:08.86
your chest. Okay,
this allows them to stretch
00:23:08.89\00:23:14.73
his hamstring area.
Okay, go and put your right leg
00:23:14.76\00:23:18.13
straight. That will
increase the stretch.
00:23:18.16\00:23:21.18
And if you want to
increase the stretch
00:23:21.21\00:23:23.31
even more
straighten the leg out,
00:23:23.34\00:23:26.45
grab behind the leg and pull.
00:23:26.48\00:23:30.05
Now men notoriously have
very poor hamstring flexibility
00:23:32.80\00:23:37.32
and poor hamstring
flexibility will cause bad back,
00:23:37.35\00:23:41.48
okay. Now let's go
through the other leg.
00:23:41.51\00:23:46.44
Start by doing the
quadriceps stretch first.
00:23:46.47\00:23:48.75
That should feel good.
When you have a hard workout,
00:23:53.25\00:23:57.93
stretching out
always feels good.
00:23:57.96\00:23:59.69
Okay, now let's go over to
pull the knee to the chest.
00:24:03.34\00:24:05.74
Pull it up. Okay, now
let's straighten out the leg,
00:24:07.58\00:24:15.87
and pull. Okay, good, now
put your right leg straight.
00:24:17.37\00:24:29.64
Bring your left leg
up and bring it across
00:24:29.67\00:24:31.93
and we're stretching the back.
00:24:31.96\00:24:32.99
That's a very
relaxing stretch there.
00:24:37.16\00:24:38.46
This is working
out, stretching his,
00:24:38.49\00:24:40.31
his abductors of his hips
and stretching the lower back
00:24:40.34\00:24:43.75
as well. You're
gonna hold out for about 10
00:24:43.78\00:24:48.19
more seconds. Just
breath and relax as you do this
00:24:48.22\00:24:53.83
stretch. Are you
relaxed? Okay, good.
00:24:53.86\00:24:57.60
Get your pillow
and your blanket.
00:25:00.27\00:25:01.30
Alright, switch
over. Pull it down.
00:25:01.33\00:25:06.15
You feel it stretching your hip.
00:25:08.58\00:25:09.71
Okay, that X marks the spot.
00:25:12.85\00:25:14.62
Okay, let's go and bring
you back up to your feet.
00:25:20.01\00:25:20.98
Okay, now we are
going to stretch the calves
00:25:25.07\00:25:27.01
and the way we're going
to do that is we gonna to
00:25:27.04\00:25:28.83
step back, push
the heel to the floor.
00:25:28.86\00:25:31.24
Your calves will be a
little tired by now I suspect.
00:25:38.14\00:25:40.43
Okay, lets switch side.
You want to feel that stretch
00:25:46.91\00:25:55.47
down through the Achilles
tendon, and then the back
00:25:55.50\00:25:58.59
of the leg, okay. Now we
are just going to finish up
00:25:58.62\00:26:02.53
by doing some trunk rotation.
00:26:02.56\00:26:04.55
It helps relax our way through
finish of a good workout.
00:26:04.58\00:26:11.09
Turn and turn and
turn and turn and turn
00:26:14.41\00:26:29.40
and turn and turn
and turn and good.
00:26:32.16\00:26:38.60
Alright, Thanks a lot Jonathan.
00:26:38.63\00:26:40.18
As I mentioned at
the top of the show,
00:26:42.34\00:26:43.60
lot of people
depend on personal trainers
00:26:43.63\00:26:45.62
in order to get them
through their workout.
00:26:45.65\00:26:47.34
And being a
personal trainer myself
00:26:47.37\00:26:49.39
I certainly wouldn't
want to discourage that
00:26:49.42\00:26:51.41
because a good
personal trainer can help people
00:26:51.44\00:26:53.48
to overcome a lot of obstacles
00:26:53.51\00:26:55.49
or a lot of
hardships because they can help
00:26:55.52\00:26:58.19
them go through the
process of making decisions
00:26:58.22\00:27:00.99
of how they're to
exercise. For a lot
00:27:01.02\00:27:03.02
of people that's not practical
00:27:03.05\00:27:04.47
or it's not reality
because personal trainers can be
00:27:04.50\00:27:06.94
quite expensive
you go to some places
00:27:06.97\00:27:08.91
and you'll find it
costing $60 for a workout.
00:27:08.94\00:27:11.43
Now I don't, wouldn't
charge near that amount
00:27:11.46\00:27:13.50
but that's what a lot
of people are demanding
00:27:13.53\00:27:15.65
and that's what they're getting.
00:27:15.68\00:27:16.78
But also you can get a
good workout by just training
00:27:16.81\00:27:19.19
with a good friend and
a buddy system has been
00:27:19.22\00:27:21.60
found to be very
affective for so many things.
00:27:21.63\00:27:24.21
And certainly exercise
is a good way of doing that
00:27:24.24\00:27:26.84
because if you have
somebody that's gonna hold you
00:27:26.87\00:27:28.88
accountable or if you
know somebody else that's a
00:27:28.91\00:27:30.98
good friend of yours or a
relative and they're ready
00:27:31.01\00:27:33.31
to do the workout even
if you really don't feel
00:27:33.34\00:27:35.40
like doing it,
you're often times finding
00:27:35.43\00:27:37.29
them help to drag you
through it shall you say.
00:27:37.32\00:27:39.92
But also when you're
doing your workout you want to
00:27:39.95\00:27:42.44
make sure your doing
it for the right reason.
00:27:42.47\00:27:44.03
You don't want to
train for vain glory
00:27:44.06\00:27:45.94
or just to look
good for yourself.
00:27:45.97\00:27:47.84
You want to do it because
we realize that we're not
00:27:47.87\00:27:50.36
our own, we're
bought with a price
00:27:50.39\00:27:51.86
and that price is the
blood of Jesus Christ.
00:27:51.89\00:27:53.91
So claim the promise that
we do from Philippians 4:13,
00:27:53.94\00:27:57.47
I can do all
things through Christ
00:27:57.50\00:27:59.31
who strengthens
me. God bless you,
00:27:59.34\00:28:01.27
we look forward to
seeing you next time
00:28:01.30\00:28:02.66
on Body and Spirit aerobics.
00:28:02.69\00:28:04.03