A lot of people like
enjoying the great outdoors,
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I would like
exercise to help them
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even enjoy it more.
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We're going to talk about that
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next on Body & 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
& Spirit Aerobics.
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I'm not much of
an outdoorsy person
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as far as going out
doing lot of activities.
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At my age now, I kind of
like indoor stuff much more,
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but I certainly
work for a lot of people
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that do enjoy that.
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So that's going
to be our topic today
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and we are going to try
and do an exercise program
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that will be
conducive to helping you
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enjoy the outdoors even more.
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So ready to get going here.
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Helping me out today
will be Daniel and Corrie.
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Daniel is from
the Black Hills, where
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he is a fireman and all
sorts of other stuff, medic.
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Corrie is a
senior at Union College
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and International
Rescue and Relief Program.
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That's right. And
so what are you going
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to do with that,
once you are done with it?
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Planning on adding
nursing to it and then
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I wanted to go overseas
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and do
international medical work.
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Oh, good for you. All right.
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Well let's start by
warming up and we're going
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to reach up to our
right, we're going to come down
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and we're going
to go up to the left.
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Go up onto the toe
and stretch and reach,
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and reach, and
reach, and reach, and reach.
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Way up, and reach,
and reach, and reach,
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and reach, and right
and left and right and left.
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Reach way up and up,
and up, and up, and up,
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and left, and
right, and left, and right,
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and left, and
right, and left, and right.
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Two more times, left, and
right, and left, and right.
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Okay, good, well,
the reason why I've got
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Daniel and
Corrie is both of them
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like outdoors type stuff.
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What do you like to do, Daniel?
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I like rock climbing,
mountain biking, hiking.
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Okay! What about you?
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Uh, basically the
same, back packing
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included and caving
and mountain climbing.
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You like those
things too? Definitely.
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Okay! Let's start
with some pushups then.
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Need to have a good
strong upper body for all this
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and so, Corrie,
I'm going to let you go
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and do them off
the knees, so these --
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So the ladies can see how...
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another way they can do them.
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Okay, down and
up and down and up.
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Okay, keep going at that pace.
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However, I do not
call these women pushups
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because a lot
of men have trouble
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even doing pushups like that.
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I just call these modified
pushups or assisted pushups.
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And then, of course,
you can do them against
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the wall as well if you need to.
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But Corrie is well capable
of doing them the other way,
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but I'm giving her a
little bit of a break today,
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partly because I know
Daniel is pretty good at them.
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And so in order to help
her have a sporting chance
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of staying with young Hopkins,
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she'll get to do
them off her knees.
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Doing okay, Daniel?
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Yep. Okay, try
and get your back up
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just a hair more, Daniel.
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That's better, much better.
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Okay, let's go 10 more.
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One, two, three, four, five,
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six, seven, eight, nine, ten.
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All right up on
the feet. Very good.
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That was fun, wasn't it?
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Okay, now we're
going to stretch out.
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We're going to put
the hands behind the head.
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We're gonna lean back,
let the elbows fall back,
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stretch the chest,
squeeze your shoulder blades
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together and now pull it apart.
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Now you're trying to pull
your shoulder blades apart,
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stretching the
muscles of the upper back.
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All right. Let's go again.
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Hands behind
the head, lean back,
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let the elbows drop
back, stretch your chest,
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and reach across,
give yourself another hug.
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All right, good.
Let's put our left foot out,
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reach out your right
hand, grab your right wrist
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with your left hand, pull back,
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and out, and pull and out.
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Corrie, keep track of the number
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just in case I lose count.
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You're focusing
on drawing it back,
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give yourself resistance,
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you're working the
muscles of your upperback.
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How many done? Eleven.
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Okay. Twelve.
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Work hard with it, give
yourself some resistance.
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Make yourself work.
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Where we are at now?
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Nineteen. Okay, one more.
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Okay, let's switch
around, out with the right foot,
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bring the left hand
down, grab the left wrist
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with the right hand
and pull, and reach,
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and pull, and reach,
and pull, reach out, pull,
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reach, pull, out, way out,
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and pull, and pull,
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focus on your upper
back muscles as you do it.
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Give yourself
resistance. What number we on?
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Sixteen. Okay.
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17, 18, 19, 20.
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All right, we're going to
stretch those muscles now.
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Put the right arm up over head,
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right arm over
head, let it drop.
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Get it with the
other hand at the elbow,
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pull it toward your center line.
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Make sure you keep breathing
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in through the nose,
out through the mouth.
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All right. Switch sides.
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Left arm down, drop
it, bend at the elbow.
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Get a hold of it
with the right hand.
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Pull it towards your head.
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Keep your stretch steady.
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Don't bounce it at all.
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Okay, good.
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Now we're going
to do a favorite here
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on Body & Spirit, we're
going to do arm circles.
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The arms out,
doing outdoor activities
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takes strength,
so we're going to put
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some strength motions into this,
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for both upper and lower body.
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Sounds like fun, doesn't it?
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Yes, it does. Okay. Okay.
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Let's make bigger circles now
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and smaller circles.
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Now big, back to small,
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and big, back to small.
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Okay, let's reverse
it, go back the other way,
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bigger circles,
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now small and bigger.
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Now smaller.
Okay, the other way.
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Back to the
front. Small circles.
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Now back.
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Now front. Now back.
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And we're gonna hold
here in just a moment.
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Got to get them
burning good first. Now hold.
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Get the arms out nice
and flat and straight.
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We're going to
hold it for 30 seconds.
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I see people try
all sorts of things.
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They try and fly
around like airplanes,
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to start
themselves, okay, we're done 15.
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Hold it nice and
tight. Keep the palms down.
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For those at home, if
you need to drop your arms
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for a moment, go ahead
and do so, not you, Daniel.
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Keep it out
there, nice and flat,
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nice and strong,
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okay, that's good.
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If you're wondering if
I lost track of the time
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for a second, yeah I did.
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Okay, let's put one
arm out, bring it across.
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I was having so much
fun, I wanted to keep going.
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All right, now the other side.
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Put the arm out,
bring it across the body,
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reach in behind
the elbow and pull.
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And hold, now relax. All right.
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Let's start stepping in place,
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just to warm the legs up.
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The arms swinging
in unison there. Good.
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Little more arm swing.
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Very good, you both will
be very good at marching.
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Of all your activities, Corrie,
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which one takes the
most upper body strength?
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Um, I'd say
working out in gym, but...
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No, your outdoor activities.
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Outdoor activities,
probably the caving.
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The caving, takes
more than rock climbing?
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Rock climbing,
you use a lot of legs.
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Okay. Well, we'll
do some of that too.
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When you're not
hanging on for dear life.
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That's what I would picture.
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That's more fingers though,
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not upper body,
not arms as much.
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I remember a guy that was
put into sports illustrated.
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I think his name was Ron Kauk,
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and he was free
climber, and he'd go up
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to places and then
get up to the top there
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and then he would bend back.
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Then he'd have
to reach back there
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and get a hold of that
and then pull himself over it.
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I mean, I was
fascinated by the article,
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but my word, would
you ever try something--
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I mean free climbing,
no ropes, no anything.
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Just going up the
pace of things. Okay.
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We're going to do a movement
called squat thrush now.
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And, so Daniel, I'm
going to have you demonstrate.
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Go ahead and do
once. Squat down.
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Once we got this
squat thrush that I, okay.
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And then you got to kickback,
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come back, stand up, okay, down.
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Okay, you got it, Corrie?
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Mm-hmm. Join him. Okay.
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Down, back, up, and
all the way up. Down.
00:11:57.44\00:12:02.47
These movements had
many names over the years.
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It's very popular in PE classes,
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but it's a good
overall movement that
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makes you use multiple muscles.
00:12:12.70\00:12:14.45
And if you do it long enough,
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it will
definitely get you tired.
00:12:16.41\00:12:18.54
How are we doing? Doing okay?
00:12:24.56\00:12:26.02
Doing good. Doing
all right, Daniel?
00:12:31.72\00:12:32.91
Yeah. Having fun yet, Corrie?
00:12:32.92\00:12:36.50
Lots! Okay.
00:12:36.51\00:12:38.47
For those at home,
this one might be difficult.
00:12:41.93\00:12:43.87
So you could
either just do squatting,
00:12:43.88\00:12:46.13
while we're doing
this, 'cause it is doing
00:12:46.14\00:12:50.00
a squat type motion, but then,
00:12:50.01\00:12:51.21
it's kicking back and it
would require a little bit
00:12:51.22\00:12:53.76
of upper body
strength as you do it.
00:12:53.77\00:12:55.95
Let's go five more.
00:12:55.96\00:12:57.94
You're starting to
breathe a little harder now,
00:13:02.64\00:13:04.34
and one more.
00:13:10.49\00:13:12.07
And hold your
position out there.
00:13:13.10\00:13:14.40
Okay, let's
bring the right leg up.
00:13:14.41\00:13:16.92
Okay and back,
now the left. Okay.
00:13:16.93\00:13:21.12
And up, and back,
and up. Very good.
00:13:25.39\00:13:28.82
Up, up, up. Five more each side.
00:13:28.83\00:13:35.99
That's one, two,
00:13:36.00\00:13:40.85
three, four,
00:13:40.86\00:13:48.45
and five.
00:13:48.46\00:13:50.20
All right. Come up on
your feet, and step it out.
00:13:50.21\00:13:53.36
That'll help that
caving a little bit.
00:13:53.37\00:13:58.51
Maybe at my size, I'm
just a little too nervous
00:14:02.52\00:14:04.51
about getting into a
spot where I can't get out of.
00:14:04.52\00:14:07.07
You don't have to worry
about that quite as much.
00:14:10.27\00:14:12.22
Slithering through little spots.
00:14:12.23\00:14:13.83
I think I would get too
claustrophobic for that.
00:14:13.84\00:14:17.97
It sounds hard, so
if you could choose
00:14:17.98\00:14:22.78
any of them, which one
would you chose to go do?
00:14:22.79\00:14:24.76
Caving. Caving? Well,
what would you choose?
00:14:24.77\00:14:28.42
Probably, mountain climbing.
00:14:28.43\00:14:31.77
Mountain climbing.
00:14:31.78\00:14:32.98
Okay. Step it up
a little bit higher.
00:14:36.58\00:14:38.15
Okay, now we want
to go and do squats.
00:14:45.77\00:14:47.35
That's a good overall exercise.
00:14:47.36\00:14:49.64
Okay, go and stop
stepping. Get into squats.
00:14:49.65\00:14:52.32
That's going to be beneficial
00:14:52.33\00:14:54.48
for all the activities.
00:14:54.49\00:14:55.59
Okay, down,
especially as Corrie said,
00:14:55.60\00:14:58.33
lower body strength is
very valuable in during
00:14:58.34\00:15:01.69
the rock climbing, and I've
had a lot of people tell me,
00:15:01.70\00:15:04.94
who I train on a
regular basis, who...
00:15:04.95\00:15:07.60
living in the Black
Hills, we have lots of rocks
00:15:07.61\00:15:09.70
to climb and lots
of caves to go through,
00:15:09.71\00:15:12.33
and they tell me that
they do so much better
00:15:12.34\00:15:14.37
at these various
things by doing that.
00:15:14.38\00:15:17.60
I take their word for it.
00:15:17.61\00:15:22.43
Although, I did
learn a very valuable
00:15:22.44\00:15:23.74
spiritual lesson one time.
00:15:23.75\00:15:25.18
We were out there, it was called
00:15:25.19\00:15:26.80
the eye of the
needle in the Black Hills,
00:15:26.81\00:15:28.29
and there were some
people getting ready
00:15:28.30\00:15:30.02
to climb a rock
there, and although I would
00:15:30.03\00:15:33.73
never do that, I was curious
to watch the proceedings.
00:15:33.74\00:15:37.03
There were about
eight climbers there.
00:15:37.04\00:15:38.40
And there seemed to
be something special
00:15:38.41\00:15:40.51
about the first one, they
seemed to be the best one,
00:15:40.52\00:15:43.48
and so they climbed up
and they set the pitons,
00:15:43.49\00:15:47.01
is that what they
are called? Yes, no?
00:15:47.02\00:15:50.08
Okay. You are not saying.
00:15:50.09\00:15:51.99
Pitons. And then, they
were setting the ropes,
00:15:52.00\00:15:54.38
and they got all
the way to the top.
00:15:54.39\00:15:55.45
See I know something
about climbing, you didn't know.
00:15:55.46\00:15:57.24
It's not fair, I just started.
00:15:57.25\00:15:59.54
And so, he got all
the way to the top,
00:15:59.55\00:16:02.64
instead of jumping up
and down in celebration.
00:16:02.65\00:16:05.60
He turned around,
laid on his abdomen,
00:16:05.61\00:16:07.86
and he guided
each person up safely.
00:16:07.87\00:16:10.07
And he said,
watch out for this spot,
00:16:10.08\00:16:12.17
watch out for that
spot, secure yourself here,
00:16:12.18\00:16:14.89
and he made sure every person
00:16:14.90\00:16:16.48
got to the top safely.
00:16:16.49\00:16:18.44
And then, once
they all got to the top,
00:16:18.45\00:16:20.31
let's go ahead and step it out.
00:16:20.32\00:16:22.10
Once he got to the top
or they all got to the top,
00:16:22.11\00:16:27.27
then they all got to
enjoy the view together.
00:16:27.28\00:16:29.51
And then after a bit, they
got to after enjoying that,
00:16:29.52\00:16:32.92
then they all
started to come back down
00:16:32.93\00:16:34.94
and I noticed then
that the best one made sure
00:16:34.95\00:16:37.82
every person got
back down safely before
00:16:37.83\00:16:40.60
he started his descent,
taking all the equipment
00:16:40.61\00:16:43.42
down as he went, I thought, wow,
00:16:43.43\00:16:44.90
what a great spiritual lesson.
00:16:44.91\00:16:46.49
Instead of
achieving a goal, and then
00:16:46.50\00:16:48.52
turning around and
criticizing people,
00:16:48.53\00:16:50.21
if we would encourage them.
00:16:50.22\00:16:52.21
And encourage them to
watch out for the pitfalls
00:16:52.22\00:16:55.18
that might come our
way, as we go through life.
00:16:55.19\00:16:57.57
Wow! our churches would be full.
00:16:57.58\00:16:59.27
Because we would have all
that encouraging going on,
00:16:59.28\00:17:02.17
rather than
criticism and condemnation.
00:17:02.18\00:17:04.36
Because too often
people overcome something
00:17:04.37\00:17:07.05
and then they start pointing
their gun at the people,
00:17:07.06\00:17:10.82
not literally, but
figuratively who aren't
00:17:10.83\00:17:13.85
haven't come to
the same conclusion.
00:17:13.86\00:17:15.34
And instead, if we
encourage one another,
00:17:15.35\00:17:17.92
it makes all the
difference in the world.
00:17:17.93\00:17:20.34
Okay, now we're
going on to some side hops.
00:17:22.71\00:17:24.89
Okay. Let's go to left
first, pop to the left.
00:17:24.90\00:17:30.44
Okay. Basically
they're like ski jumps
00:17:30.45\00:17:33.07
here back and
forth, there we go.
00:17:33.08\00:17:35.20
Very good, Daniel.
00:17:40.64\00:17:42.69
That's some good hop to that.
00:17:42.70\00:17:44.37
Of course,
somebody named Hopkins,
00:17:46.48\00:17:47.72
that's just natural, eh.
00:17:47.73\00:17:49.54
This can be pretty
fatiguing on the calves.
00:17:49.55\00:17:54.73
I will keep that in mind
as you're going through this.
00:17:54.74\00:17:56.83
This is also an
excellent exercise.
00:17:59.79\00:18:01.45
Do you both ski or snowboard?
00:18:01.46\00:18:06.18
Both. Both? Both. Both.
00:18:06.19\00:18:09.47
So this is the
summary of an action you find
00:18:09.48\00:18:14.08
yourself doing while
you're doing that, right?
00:18:14.09\00:18:16.25
Yes. Again, that's
something I wouldn't do, so...
00:18:16.26\00:18:18.92
Okay, step it out.
00:18:28.21\00:18:29.89
You starting to
glow yet, Corrie?
00:18:32.63\00:18:34.00
Getting there. Getting there?
00:18:34.01\00:18:35.57
Well, you're doing great.
00:18:40.74\00:18:42.99
Do either one of you
mountain bike as well?
00:18:45.25\00:18:47.10
No. You don't do that one?
00:18:47.11\00:18:49.99
That also seems to
be an excellent exercise
00:18:52.36\00:18:54.47
if people like to
get out in the fresh air.
00:18:54.48\00:18:56.07
And one of the best overall
exercises that you can do,
00:18:56.08\00:18:59.83
which is done outdoors,
is cross-country skiing.
00:18:59.84\00:19:02.26
Have either one of
you ever done that?
00:19:02.27\00:19:04.54
I didn't like it. Okay.
00:19:04.55\00:19:06.94
Have you done that before?
00:19:06.95\00:19:07.92
I've never done cross country.
00:19:07.93\00:19:08.90
It's a great way
of exercise because
00:19:08.91\00:19:10.05
you use your entire body.
00:19:10.06\00:19:11.18
You get out there
and you get to breathe
00:19:11.19\00:19:13.23
the fresh air,
see beautiful scenery.
00:19:13.24\00:19:15.43
Of all of them, that
might be the one I would try.
00:19:15.44\00:19:19.48
But that's a big
might in front of that.
00:19:19.49\00:19:21.62
Okay, let's go into lunges.
00:19:21.63\00:19:23.46
Hands on the hips,
backup a little bit.
00:19:23.47\00:19:25.82
Go out with your right
leg first, okay, and back.
00:19:25.83\00:19:29.31
Now left, as you do the lunges,
00:19:29.32\00:19:33.93
make sure your knee
stays over your foot.
00:19:33.94\00:19:36.06
Don't jerk beyond
it. Keep your chest up.
00:19:36.07\00:19:38.96
And keep breathing,
which I'm sure you're
00:19:38.97\00:19:44.86
going to keep
doing now regardless.
00:19:44.87\00:19:46.99
This is an excellent
exercise for the quadriceps
00:19:47.00\00:19:50.81
and the gluteus maximus muscles.
00:19:50.82\00:19:53.00
Gluteus maximus
are your rear end,
00:19:53.01\00:19:56.91
which is very important for
00:19:56.92\00:20:00.07
any of the outdoor activities
00:20:00.08\00:20:01.20
you do because
you need to have good
00:20:01.21\00:20:02.51
strong legs and hips to do some
00:20:02.52\00:20:05.98
of the activities
you are talking about.
00:20:05.99\00:20:07.46
And I'm sure
that as you go hiking
00:20:07.47\00:20:10.84
or mountain climbing
that becomes very beneficial.
00:20:10.85\00:20:13.41
What's the highest
peak you climbed, Corrie?
00:20:13.42\00:20:18.50
14,000. 14,000.
00:20:18.51\00:20:21.15
How about you,
Daniel? Do you know?
00:20:21.16\00:20:23.22
I'm not sure, I know
you've done Harney Peak
00:20:23.23\00:20:25.61
many times in the
Black Hills. Right?
00:20:25.62\00:20:28.51
Probably close to
14,000. 14,000? Okay.
00:20:28.52\00:20:31.63
I've been on top
of Harney Peak before.
00:20:31.64\00:20:35.32
What's that about 8,000 feet?
00:20:35.33\00:20:37.58
Over 7,000. Okay.
Well, give me some credit.
00:20:37.59\00:20:42.40
Okay, let's go
five more each side.
00:20:49.74\00:20:51.17
There's one, and two,
00:20:51.18\00:20:57.25
three, four, one more time,
00:20:57.26\00:21:04.79
five okay, step in place.
00:21:04.82\00:21:08.87
I've got good
news, now we're going
00:21:08.88\00:21:12.02
to start down
the cool down phase.
00:21:12.03\00:21:13.46
Okay. Is that good
news? That's very good news.
00:21:13.47\00:21:17.14
That's very good news.
00:21:17.15\00:21:18.34
Both, Daniel and Corrie
are very physically fit.
00:21:21.50\00:21:24.23
They both lift
weights and do lots of things
00:21:24.24\00:21:27.87
that will stimulate
their cardiovascular system,
00:21:27.88\00:21:29.93
and I think both
of them will tell you,
00:21:29.94\00:21:32.07
we're having a
pretty good workout.
00:21:32.08\00:21:33.19
I guess. Definitely.
00:21:33.20\00:21:37.52
Okay, so it will be
important after working
00:21:37.53\00:21:39.59
as hard as we're
doing to stretch out,
00:21:39.60\00:21:41.57
so that's what
we'll be doing here.
00:21:41.58\00:21:43.08
Another minute or so.
00:21:43.09\00:21:45.07
Okay, let's slow the steps down.
00:21:49.39\00:21:51.06
Nice and casual. Good, good.
00:21:51.07\00:21:57.48
What we're doing now
with the cool down phase,
00:21:57.49\00:22:00.24
is we're allowing the
legs to help keep circulating
00:22:00.25\00:22:03.38
blood up to the heart,
to the venous blood flow.
00:22:03.39\00:22:05.47
That's essential
during the cool down phase.
00:22:05.48\00:22:07.76
Whenever you do
aerobics, we like to do
00:22:07.77\00:22:09.95
a warm up phase,
then a training phase,
00:22:09.96\00:22:12.82
and then go down
into the cool down phase.
00:22:12.83\00:22:15.74
And then, during the
very beginning, we started
00:22:15.75\00:22:17.86
with the same
motion of walking before
00:22:17.87\00:22:19.63
we got into the squat thrust
and some of the other things
00:22:19.64\00:22:22.19
that were a little bit harder.
00:22:22.20\00:22:23.33
And so now we
finished up the way we started.
00:22:23.34\00:22:25.53
And letting their pulse
rates come back down some.
00:22:25.54\00:22:28.92
When they're in the midst
of doing the squat thrust,
00:22:28.93\00:22:32.20
and the
squatting, and the lunging,
00:22:32.21\00:22:33.78
they're both
breathing pretty hard.
00:22:33.79\00:22:35.51
Yeah. But that was the idea.
00:22:35.52\00:22:37.24
Now the respiration is
coming back down to normal.
00:22:37.25\00:22:39.67
Their heart rates
are probably reduced.
00:22:39.68\00:22:41.06
I would say about 30 to
40 beats a minute already,
00:22:41.07\00:22:43.82
because they're very
fit and so they should
00:22:43.83\00:22:45.87
start coming back very quickly.
00:22:45.88\00:22:47.40
And, we're gonna do
it for 30 more seconds,
00:22:52.26\00:22:54.51
and then we'll start stretching.
00:22:54.52\00:22:55.77
Have you had any
close calls in all
00:22:55.78\00:23:00.57
your outdoor
adventurous activity?
00:23:00.58\00:23:02.64
Several. What about
you? Not really. Okay.
00:23:02.65\00:23:07.01
Why am I not surprised
00:23:08.50\00:23:09.47
that you've had
a few close calls.
00:23:09.48\00:23:10.46
I haven't gone with him, so.
00:23:14.74\00:23:16.38
Okay, you haven't gone with him.
00:23:16.39\00:23:17.73
Doesn't sound like
you're going to either.
00:23:17.74\00:23:19.10
Okay, let's stretch out now.
00:23:21.33\00:23:22.62
I want you to go
use me as a brace.
00:23:22.63\00:23:24.32
Just go and put
your hand on my shoulder,
00:23:24.33\00:23:26.71
and get a hold of your ankle,
00:23:26.72\00:23:27.77
and stretch your quadriceps.
00:23:27.78\00:23:29.67
You should feel
like stretching through
00:23:32.51\00:23:34.01
your quadriceps
area, if you don't,
00:23:34.02\00:23:36.32
you can always lean
forward a little more,
00:23:36.33\00:23:37.95
and that will
accentuate the strain on it.
00:23:37.96\00:23:41.25
But you don't want
to over stretch it.
00:23:41.26\00:23:44.16
You want to
stretch to a comfortable
00:23:44.17\00:23:45.85
position and just hold that.
00:23:45.86\00:23:48.24
Feels good.
Feels good? All right.
00:23:50.85\00:23:52.91
If you can't get a
hold of your pant leg
00:23:52.92\00:23:56.58
or hold of your
ankle, just go ahead and grab
00:23:56.59\00:23:58.70
your pant leg and
that'll be fine until you get
00:23:58.71\00:24:00.08
a little more fit, all right.
00:24:00.09\00:24:01.58
Let's go ahead and switch sides.
00:24:01.59\00:24:03.06
Remember, physical
fitness is made up of strength,
00:24:06.48\00:24:09.14
cardiovascular
conditioning and flexibility.
00:24:09.15\00:24:11.64
So we've done the
strength, we've done the cardio,
00:24:11.65\00:24:14.43
now we're going to
do the flexibility.
00:24:14.44\00:24:16.11
And it's always best to stretch
00:24:16.12\00:24:18.49
your muscle, when, Corrie?
00:24:18.50\00:24:20.33
When it's warm. When
it's warm, absolutely.
00:24:20.34\00:24:22.73
You got it, okay,
go ahead and rest.
00:24:22.74\00:24:27.16
Now muscles work
antagonistically,
00:24:27.17\00:24:30.37
so in the case
of the quadriceps,
00:24:30.38\00:24:32.75
the antagonistic
muscle is the hamstrings.
00:24:32.76\00:24:35.39
Often times, when you see
runners or football players
00:24:35.40\00:24:38.83
are running down the
field, and all of a sudden
00:24:38.84\00:24:40.29
they grab their
hamstrings, because,
00:24:40.30\00:24:42.62
their quadriceps are too
strong for their hamstrings,
00:24:42.63\00:24:44.97
or the flexibility isn't good.
00:24:44.98\00:24:46.78
So we're going to
work on the flexibility
00:24:46.79\00:24:48.20
of the hamstring
now, we're going to put
00:24:48.21\00:24:49.69
the left leg out, we're
going to go up on the heel,
00:24:49.70\00:24:51.57
we're going to
lean forward into it,
00:24:51.58\00:24:53.47
stretching the back of
the leg, keeping the chest up.
00:24:53.48\00:24:56.23
Are you feeling it back there?
00:25:02.30\00:25:03.27
Mm-hmm. Okay.
00:25:03.28\00:25:05.76
All right, let's switch sides.
00:25:05.77\00:25:09.35
Put the right leg
out. Up on the heel.
00:25:09.36\00:25:12.72
Lean into it. Keep the chest up.
00:25:12.73\00:25:15.97
Stretching the back,
if you don't feel it,
00:25:15.98\00:25:20.78
then just bend down
a little more and lean
00:25:20.79\00:25:23.95
into it a little
further, you should
00:25:23.96\00:25:25.40
start feeling the
back of your leg. Okay.
00:25:25.41\00:25:29.87
Now what we're
going to do is we're going
00:25:29.88\00:25:32.24
to stretch the
calf, so let's reach back
00:25:32.25\00:25:34.56
with our right foot,
press the heel to the floor.
00:25:34.57\00:25:37.80
Then lean forward to
accentuate your stretch.
00:25:37.81\00:25:41.73
The back leg is straight.
00:25:44.73\00:25:46.43
The heel is
pressed to the floor.
00:25:46.44\00:25:47.93
The front leg
is bent. Very good.
00:25:47.94\00:25:53.62
Switch to the other side.
00:25:53.63\00:25:56.93
Okay, the leg is straight.
00:26:01.51\00:26:03.45
Lean forward a little
more, get a little more
00:26:03.46\00:26:06.62
emphasis on the calf, all right.
00:26:06.63\00:26:09.84
Let's finish up
with some trunk turns.
00:26:09.85\00:26:12.48
I'm not going to
bounce this around long,
00:26:12.49\00:26:17.93
We're just turning.
00:26:17.94\00:26:20.90
Daniel, he's got a very
good capacity for turning.
00:26:20.93\00:26:23.70
We accuse him
sometimes of being part owl,
00:26:23.71\00:26:27.63
who can turn all the way round
00:26:27.64\00:26:29.39
and look the other direction.
00:26:29.40\00:26:31.06
I guess that's a good
thing to be able to do, Daniel.
00:26:35.61\00:26:38.03
Very beneficial, it's not funny.
00:26:38.04\00:26:41.86
Yeah, I imagine. One more time.
00:26:41.87\00:26:45.93
Of course with
your 27-inch waist,
00:26:45.94\00:26:48.78
this isn't a lot
to get in the way.
00:26:48.79\00:26:50.60
Okay. Good.
Thanks a lot. We're done.
00:26:50.61\00:26:53.30
Getting outside in
God's creation is a great way
00:26:56.37\00:26:58.60
to become physically fit.
00:26:58.61\00:27:00.02
Getting out there in
the fresh air and sunshine,
00:27:00.03\00:27:02.06
which is something
that people lose a lot of.
00:27:02.07\00:27:05.18
In fact, we find so
often when people come
00:27:05.19\00:27:07.33
to our wellness center, that
they're vitamin D deficient,
00:27:07.34\00:27:10.30
and part of that is
because they just don't get
00:27:10.31\00:27:12.37
outside enough, or they're
not having a healthy diet.
00:27:12.38\00:27:14.75
So get outside,
enjoy the fresh air,
00:27:14.76\00:27:17.33
go take a walk,
work on your garden,
00:27:17.34\00:27:19.04
whatever you want to do.
00:27:19.05\00:27:20.32
Get out there, enjoy the
sunshine and the fresh air.
00:27:20.33\00:27:22.49
That'll help your overall health
00:27:22.50\00:27:24.18
and will help your overall move.
00:27:24.19\00:27:25.66
Remember do all
things for the glory of God.
00:27:25.67\00:27:28.09
You wanna honor Him with
our body, because He gave us
00:27:28.10\00:27:30.57
this tremendous
blessing and this great gift.
00:27:30.58\00:27:32.71
And we will always
claim on the Body & Spirit,
00:27:32.72\00:27:35.20
Body & Spirit
Aerobics show, a promise
00:27:35.21\00:27:37.57
of Philippines
4:13, which states,
00:27:37.58\00:27:40.08
"I can do all
things through Christ,
00:27:40.09\00:27:42.75
which strengthens me,"
I am glad you joined us.
00:27:42.76\00:27:45.24
We hope to see you next
time on Body & Spirit Aerobics.
00:27:45.25\00:27:48.91