The following
program is designed
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to demonstrate simple workouts
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that you can use 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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Men have some specific needs
when it comes to working out.
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And that's what we're
going to talk about today
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next on Body & Spirit Aerobics.
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Hello, I am Dick Nunez,
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Wellness Director
of the Black Hills
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Health and Education Center.
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Welcome to Body
& Spirit Aerobics.
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Men and women both
have some specific needs
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when it comes to working out,
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and today's program
is going to focus on
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what men need to do.
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So helping me out today,
I've a couple of young men.
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First, we'll have
Daniel and then Zak.
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Daniel works at the Black Hills
Health and Education Center
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and in the Black
Hills as a fireman and medic
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and all sorts of
good things like that.
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And Zack is in the
International Rescue
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and Relief
Program at Union College,
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where he is a junior.
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And what do you
plan on doing with that?
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You're going to
go to medical school?
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That's what I'm hoping.
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Okay, well, that's good.
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Hope it works out for you.
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All right, we're going
to start by warming up,
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by just circling the
arms back and around.
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When we look at
exercise for men and women,
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usually their goals for fitness
are a little bit different.
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So that's what we are
going to talk about today.
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Not that the program today
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won't be good for women as well.
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We'll just talk about
some of the men's needs,
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which are many, right?
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Okay, and up and around.
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And up and around.
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Okay, let's go
the other way now.
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Just warming up.
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Circling the shoulders around.
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Getting the blood circulating.
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Getting the shoulders
ready for some action.
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And good, all right.
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We are going to do
some pushups today.
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And so, I don't know
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if you guys flip
the coin or whatever,
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but I'm going to have
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one of you do
them off your knees,
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one of you doing regular.
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So, Daniel, I guess
I'll have you do the regular.
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Zak, you can do
them off your knees.
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So let's go ahead
and get on the floor.
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There's nothing wrong
with doing the pushups
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in a modified
position like Zak is in,
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because even for a lot of men,
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especially if they haven't
done anything in a long time,
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pushups are
going to be difficult,
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and often times, when
I first tell somebody,
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okay, let's get on
the floor, and do pushups,
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I get all sorts of
weeping and gnashing of teeth.
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Okay, so let's go ahead
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and lower
ourselves down and pushup.
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Want to keep the
back straight as we do it.
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Nice controlled, even
motion, little bit slower.
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There we go.
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You want to focus on the
chest and the back of the arms.
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The shoulders
also come into play,
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so really good overall exercise.
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Most of the
time, the men will say,
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I haven't done
these in 30 years.
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And I say, well, now
you can update that story.
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Okay, let's go about five more.
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Very good, all right.
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Let's go and
come up on the feet.
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We're going to stretch out.
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Now, one of the things
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that men tend to lack
a lot of is flexibility,
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so we're going to be focused
on stretching a little bit
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and so we're going to
put our hands behind the head
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and just let them far
back, the elbows fall back
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stretch the chest
as much as you can.
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Try and squeeze your
shoulder blades together.
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Okay, now let's pull it apart.
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Pull your shoulder
blades apart as much as you can.
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Nice deep breaths
as you're doing it.
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Again, let's put the hands
behind the head, lean back,
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drop the elbows
back as much as you can,
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squeeze the
shoulder blades together,
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nice deep
breaths, stretch the chest,
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and now, bring it back across.
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Hold, breathe, and pull.
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All right, good.
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Could you get our towels for us
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over there please, Zak, sure.
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Okay, now we're not going to get
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into a towel fight here.
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What we're going to do is
use these as exercise equipment.
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Okay, what we're going to do is,
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we're going to
start by doing our back,
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so we're going to have
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your right hand
towards the end of the towel,
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grab about 6 inches
up with your left hand
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and now we're going to
pull back and reach out,
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pull back, reach
out, and pull and reach,
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and pull and reach,
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and pull and
reach, pull and reach.
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Two more, pull and
reach, pull and reach. Okay.
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Now, we're going to reverse it.
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Grab with your left hand, down
towards the end of the towel,
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about six inches up,
grab with your right hand
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and pull and
reach, pull and reach,
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pull and reach, pull and reach,
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pull and reach,
and pull and reach,
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pull and reach, pull and reach.
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Two more, pull and
reach, pull and reach.
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All right. Now I want
you to do is grab your towel
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at the ends, like
you're trying to pull it apart.
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You're going to
reach up overhead,
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and come back down,
reach way up, and back down,
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pulling it apart the whole time.
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And up, and
down, way up and down.
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Keep pulling apart, up and down,
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up and down, and up and down.
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Five more times, up and down,
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and up and down,
three more, up and down,
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pull it apart, and
down, last one, up and down.
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Now I want you to
grab the end of the towel,
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again get the other
hand about six inches away.
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We're going to
raise up, pull back down,
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up and down, and up and down.
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We will focus on the
shoulders, as we do this one.
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And up, pull
down, up, pull down,
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and up and down, up
and down, here's ten.
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We're going to go five more.
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And up and down, up and down,
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up and down, two more.
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Up and down, up and down. Okay.
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Grab the end with the other hand
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about six inches
away, and up, raise up,
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focus on the
shoulder, pull it back down.
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Give yourself some resistance.
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Don't make it
too easy on yourself.
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And up and
down, and up and down,
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and up and
down, five more times.
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Down and up, and
down, and up, three more.
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And up, once more, and
up and down. All right.
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Now you're going
the drape the towel
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towards the outside of your hand
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so it goes over the thumb side,
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grab just underneath, reach out,
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have your elbow on
front of you a little bit,
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curl up and down,
and curl and down,
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and up and down, curl and down,
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and up and down, curl it down,
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seven, three more, eight, nine,
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one more time, and ten.
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All right, switch it over.
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Drape it so it's on
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the thumb side
of your left hand.
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Grab underneath it.
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Curl it up, pull down.
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Up and down, up and down.
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Curl up, reach down.
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And up and pull, up.
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Four more times, one, and two,
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and three, one more, and four.
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All right, good.
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Now we're going to take it
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the bottom of the
towel with our right hand,
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with our left hand,
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we're going to move towards
the top of the other side.
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Okay, and now, we're going
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to bend over a little bit,
00:09:11.18\00:09:12.43
and we're going to kick
back, pull back through.
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Kick it back, pull back through.
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Now we're
focusing on the triceps.
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Push it back,
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go way back, extend the arm,
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extend, extend, push it out,
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and push, one more time, push.
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Very good, all right.
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Let's reverse that now.
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Grab at the end
with the other side
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with your left hand now.
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Grab up about a foot
away with your right.
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Push down and
up, and push and up,
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press it out, and
press, and press, five more.
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Press, and press,
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and press, and press, and press.
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Good, all right
let me have the towels.
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Okay, now let's go
back and do our stretching.
00:10:07.76\00:10:10.72
So this time,
00:10:10.73\00:10:11.78
we're going to bring
one arm up over the head.
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Let it bend.
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Reach up, grab
with the other hand,
00:10:15.32\00:10:17.82
pull it towards the center line.
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Steady pull.
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You're not trying to create
new pathways of maneuverability,
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you just want to
stretch what you already got.
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Okay, other side.
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In other words, what
I'm saying is sometimes
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people want to overstretch
a joint and by doing that,
00:10:39.84\00:10:43.45
all you do is weaken the joint.
00:10:43.46\00:10:46.91
You want to be
able to take your body
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to a full range of motion,
00:10:48.55\00:10:49.76
but once you've got
that, it's good enough.
00:10:49.77\00:10:53.32
All right, put
your arm out straight.
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Bring it across to your body,
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hand up behind
your elbow and pull.
00:10:58.01\00:11:00.04
And hold.
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All right relax.
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Now we're going
to do the other side.
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Left arm out, bring it across.
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Reach up behind the elbow.
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Pull it towards your body.
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Steady pull.
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Don't jerk it, don't
bounce it, just pull it.
00:11:19.31\00:11:24.82
Okay, good.
00:11:24.83\00:11:27.34
Okay, we're going to
start into some aerobic work
00:11:27.35\00:11:29.39
and by doing that,
00:11:29.40\00:11:30.59
we're going to warm up
the legs with some squats.
00:11:30.60\00:11:33.42
So I want you
guys in squat position
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and start doing
some, go down and up.
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Squats are really
important exercise
00:11:40.65\00:11:42.46
especially for men
00:11:42.47\00:11:44.13
because men tend to
lose some of the muscles
00:11:44.14\00:11:47.57
that are key
components for back stability.
00:11:47.58\00:11:51.09
Have you ever heard a man,
00:11:51.10\00:11:52.09
Daniel, say,
"I've got a bad back?"
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Yes, many, many times.
00:11:54.27\00:11:56.13
Have you ever heard that before?
00:11:56.14\00:11:57.51
Yeah, okay.
00:11:57.52\00:11:58.49
Why do you think that is?
00:11:58.50\00:11:59.91
Well, it's because they lift
so much weight or work so hard.
00:11:59.92\00:12:03.38
Well, unfortunately,
00:12:03.39\00:12:04.36
when you look at the body
00:12:04.37\00:12:06.09
and the gluteus maximus
muscles are the biggest,
00:12:06.10\00:12:08.66
strongest muscles in the body.
00:12:08.67\00:12:10.06
Sometimes, it looks like,
00:12:10.07\00:12:11.49
somebody has managed
to find some air valves
00:12:11.50\00:12:13.36
and release all the air
out of the gluteus maximus
00:12:13.37\00:12:16.10
because I've had a
lot of times women say,
00:12:16.11\00:12:18.20
"My husband's got no bottom,"
00:12:18.21\00:12:20.32
and so the reason
00:12:20.33\00:12:21.62
why they don't is because
they don't work the muscles
00:12:21.63\00:12:24.10
that develop that area
00:12:24.11\00:12:25.44
and of course squatting
is excellent at doing that,
00:12:25.45\00:12:28.58
and a lot of men
neglect this area,
00:12:28.59\00:12:31.24
because they say,
00:12:31.25\00:12:32.25
"Oh, this is what the
women need to work on."
00:12:32.26\00:12:33.77
Well, no, men need
to work on it as well.
00:12:33.78\00:12:36.38
Because if you
lose those muscles,
00:12:36.39\00:12:38.00
you're going to lose
00:12:38.01\00:12:39.04
a lot of your
strength and stability
00:12:39.05\00:12:40.28
and you're going to
lose the effectiveness
00:12:40.29\00:12:41.74
of the curvature of your spine,
00:12:41.75\00:12:43.36
so there's lots of good
reasons why we should squat.
00:12:43.37\00:12:46.07
Now while we are squatting,
00:12:46.08\00:12:48.70
actually, I shall
give them a little break.
00:12:48.71\00:12:50.25
Go head and step it out.
00:12:50.26\00:12:52.41
And we'll talk more about
squatting here in just a moment.
00:12:52.42\00:12:54.63
Now, men aren't
going to be too interested
00:12:54.64\00:12:57.00
in too many hand movements,
00:12:57.01\00:12:59.96
because a lot of men neglected
00:12:59.97\00:13:02.72
to go into the aerobics programs
00:13:02.73\00:13:04.43
when they first came out
with a dance exercise program.
00:13:04.44\00:13:07.35
Really, what they were,
you'd get them out there
00:13:07.36\00:13:10.72
and the women would
go through the motions.
00:13:10.73\00:13:12.79
I don't know if they are just
00:13:12.80\00:13:13.77
gnashing at coordinator or
what, but they just finally--
00:13:13.78\00:13:16.12
the men would
finally just catch on
00:13:16.13\00:13:17.47
and somebody get to start
moving their arms this way
00:13:17.48\00:13:19.38
and they probably get that done,
00:13:19.39\00:13:20.93
now we're going this
way, and pretty soon,
00:13:20.94\00:13:22.78
we're crashing into each other
00:13:22.79\00:13:24.51
and go forget this nonsense.
00:13:24.52\00:13:26.14
So, we're going to
keep it pretty basic,
00:13:26.15\00:13:27.70
because that's
basically how men like it.
00:13:27.71\00:13:29.56
Okay, now let's
pick it up a little bit.
00:13:31.21\00:13:32.75
Swing the arms a little more.
00:13:34.20\00:13:35.61
But men can march,
they could do that.
00:13:37.11\00:13:39.34
Okay, swing in the
arms a little more.
00:13:39.35\00:13:41.68
That gives you a little
more exercise out of it.
00:13:41.69\00:13:45.44
But it is
extremely important to get
00:13:45.45\00:13:47.28
the heart and lungs going
00:13:47.29\00:13:48.86
because
certainly one of the things
00:13:48.87\00:13:50.68
that men are most
susceptible to or that,
00:13:50.69\00:13:53.05
we hear about is heart
attacks and heart disease.
00:13:53.06\00:13:55.60
And so, working out
aerobically is a good way
00:13:55.61\00:13:58.79
to prevent that along
00:13:58.80\00:14:00.62
with preventing a lot
of other bad diseases.
00:14:00.63\00:14:03.39
Things like prostate
cancer are greatly reduced
00:14:03.40\00:14:06.36
with a regular exercise program.
00:14:06.37\00:14:08.85
So that's what
we're going to do.
00:14:08.86\00:14:09.87
We're going to
keep on exercising.
00:14:09.88\00:14:11.92
Keep pumping those arms,
00:14:11.93\00:14:12.90
more arm swing there,
00:14:12.91\00:14:13.88
Daniel, come on.
00:14:13.89\00:14:14.86
Very good, Zak.
00:14:17.09\00:14:18.06
Okay, now let's go ahead
00:14:19.78\00:14:21.02
and go into a light jog,
00:14:21.03\00:14:22.87
just for a little bit.
00:14:22.88\00:14:24.70
Now if this is too hard for you
00:14:24.71\00:14:26.18
because you might
have some back problems,
00:14:26.19\00:14:28.21
then just go ahead
and stay in the march,
00:14:28.22\00:14:30.53
as long as you keep
contact with the floor,
00:14:30.54\00:14:32.20
you're going to keep a
lot of stress off your back.
00:14:32.21\00:14:35.15
Otherwise, this is good
to intensify the workout.
00:14:35.16\00:14:38.38
Very good.
00:14:42.42\00:14:43.48
Men tend to be more focused
00:14:43.49\00:14:44.82
in wanting to
work their upper body.
00:14:44.83\00:14:47.36
When you go into athletic
clubs around the country,
00:14:47.37\00:14:50.46
what you see, men
working on most of the time
00:14:50.47\00:14:52.49
is their chest and their arms,
00:14:52.50\00:14:54.17
and their shoulders and so forth
00:14:54.18\00:14:55.86
and not too
often do you see them
00:14:55.87\00:14:57.16
really working on their legs.
00:14:57.17\00:14:59.12
Sometimes I have
people say lot of men
00:14:59.13\00:15:01.19
in the gyms look like
Ten Pins, they big on top,
00:15:01.20\00:15:05.32
and small in the bottom,
00:15:05.33\00:15:06.30
and-- right on the ground.
00:15:06.31\00:15:08.22
Okay, let's go back
and do squats again.
00:15:08.23\00:15:11.95
Okay, down, get up.
00:15:11.96\00:15:13.70
Now when you're
doing those squats,
00:15:13.71\00:15:16.88
they're keeping their
knees over their feet,
00:15:16.89\00:15:19.41
they're pushing their hips back,
00:15:19.42\00:15:22.48
and if you do squats
in a proper positioning,
00:15:22.49\00:15:25.46
it isn't that
hard on your knees.
00:15:25.47\00:15:27.00
In fact, it actually is
very good on your knees.
00:15:27.01\00:15:29.04
Back in the program we
did on knee rehabilitation,
00:15:29.05\00:15:32.02
the person we
used had a bad knee
00:15:32.03\00:15:33.78
and I had him do
squats and he felt just fine,
00:15:33.79\00:15:36.03
so squatting is
actually a good movement to do.
00:15:36.04\00:15:38.38
I use it many, many times
with lots of various conditions
00:15:38.39\00:15:41.49
rheumatoid
arthritis, cerebral palsy, MS.
00:15:41.50\00:15:44.89
I have used squats
00:15:44.90\00:15:45.87
on very successfully in
all those type of conditions,
00:15:45.88\00:15:48.38
but you also have to
modify how deep they go.
00:15:48.39\00:15:51.55
Our fellows are
going fairly deep,
00:15:51.56\00:15:52.83
because they don't
have restrictions on
00:15:52.84\00:15:54.85
how far they can go down.
00:15:54.86\00:15:55.91
Okay, now what I
want to do fellows is,
00:15:59.60\00:16:02.94
let's move towards the right.
00:16:02.95\00:16:04.87
Okay and let's
do the side steps.
00:16:04.88\00:16:06.51
Another thing, men tend to
lose is their lateral ability,
00:16:09.96\00:16:13.34
because again,
they're not focusing
00:16:13.35\00:16:14.78
in on their abductors
00:16:14.79\00:16:17.18
and adductors as
much as women do.
00:16:17.19\00:16:21.06
In fact at our wellness
program, women are the ones
00:16:21.07\00:16:24.30
who predominantly
populate our program.
00:16:24.31\00:16:28.19
Often times, the men
come, kicking and screaming,
00:16:28.20\00:16:33.09
"I don't want to get healthy,
I don't want to get healthy."
00:16:33.10\00:16:35.11
Yes, you do, "No, I don't."
00:16:35.12\00:16:36.48
In fact, I remember a story,
after the Columbine tragedy,
00:16:42.32\00:16:46.30
we had a man
00:16:46.31\00:16:48.00
who was the head of schools
down in San Diego, California,
00:16:48.01\00:16:52.34
and he wanted to
go an Alaskan cruise,
00:16:52.35\00:16:55.83
an eight day cruise.
00:16:55.84\00:16:57.39
And his wife said,
00:16:57.40\00:16:58.37
well, "I've got this
brochure for this place
00:16:58.38\00:17:00.50
in the Black
Hills of South Dakota,"
00:17:00.51\00:17:02.94
and he goes, "What's up there?"
00:17:02.95\00:17:04.44
And she said, "Well,
besides Mt. Rushmore,
00:17:04.45\00:17:06.82
there was a place called
00:17:06.83\00:17:07.80
the Black Hills
Health and Education Center."
00:17:07.81\00:17:10.42
And he said, "What
kind of place is that?"
00:17:10.43\00:17:12.26
She goes, "well,
to get us healthy."
00:17:12.27\00:17:13.96
And he said, "I
don't wanna be healthy.
00:17:13.97\00:17:16.38
I want an Alaskan cruise."
00:17:16.39\00:17:18.41
So obviously we know who won.
00:17:18.42\00:17:21.85
Okay go ahead and
start stepping again.
00:17:21.86\00:17:23.26
Because I met them
and at the orientation
00:17:25.27\00:17:30.06
he comes up to me
afterwards he goes,
00:17:30.07\00:17:31.63
"You folks are
Christians, aren't you?"
00:17:31.64\00:17:32.70
Okay let's swing those arms.
00:17:32.71\00:17:33.77
You folks are
Christians aren't you?
00:17:35.34\00:17:36.63
And I say well yes
as a matter of fact
00:17:36.64\00:17:37.95
we are and he goes, "I'm not."
00:17:37.96\00:17:39.96
And he says,
00:17:39.97\00:17:41.01
in fact I don't
want even to be here
00:17:41.02\00:17:42.50
and I'm looking for
just one excuse to leave.
00:17:42.51\00:17:45.26
So one too many
mention of God or Jesus
00:17:45.27\00:17:47.70
and I'm out of here.
00:17:47.71\00:17:49.03
And I say, well, how about
00:17:49.04\00:17:50.07
if we treat you the
way we want to be treated
00:17:50.08\00:17:51.67
and you want to be
treated and we'll do on to you
00:17:51.68\00:17:54.31
as you would have
to be done and he goes,
00:17:54.32\00:17:57.03
okay that's fine then I said,
00:17:57.04\00:17:58.72
okay then we're
doing our Christian service
00:17:58.73\00:18:00.31
and you're the
benefactor of that.
00:18:00.32\00:18:02.45
So he was fine with that,
00:18:02.46\00:18:04.26
so after eight
days he says to his wife
00:18:04.27\00:18:07.69
let's stay a little longer.
00:18:07.70\00:18:09.21
So they actually
stayed for a couple of weeks,
00:18:09.22\00:18:11.25
he did have to
get back to San Diego,
00:18:11.26\00:18:13.40
but they stayed for two
weeks instead of just eight days
00:18:13.41\00:18:15.63
and at the graduation,
00:18:15.64\00:18:16.93
Daniel, you've been
to some of those before
00:18:16.94\00:18:18.40
and you know I give the wellness
00:18:18.41\00:18:19.81
guest a chance
to do a testimony,
00:18:19.82\00:18:21.48
he gets up and he says,
00:18:21.49\00:18:23.01
"I'm really glad, I
decided to come here."
00:18:23.02\00:18:26.24
And his wife
went-- what do you mean,
00:18:26.25\00:18:29.04
you decided to come here?
00:18:29.05\00:18:30.75
She was dragging
him into the place,
00:18:30.76\00:18:32.89
but he also went
on to say he goes
00:18:32.90\00:18:34.72
when I first got here,
00:18:34.73\00:18:35.92
I wanted nothing to do with God,
00:18:35.93\00:18:37.40
didn't care, didn't
want to hear about it,
00:18:37.41\00:18:39.21
he goes with
diction the beginning,
00:18:39.22\00:18:40.79
he'd rather see a
sermon or hear a sermon any day
00:18:40.80\00:18:43.31
and he goes only
by seeing sermons
00:18:43.32\00:18:44.83
I felt that I know
God is part of my life,
00:18:44.84\00:18:47.54
so that was really exciting.
00:18:47.55\00:18:49.74
Okay, let's go back
into our squats again.
00:18:49.75\00:18:52.28
We're winding down into
our aerobic training section,
00:18:52.29\00:18:56.93
which would be good
news for both our fellows
00:18:56.94\00:18:58.63
because they're probably
starting to get a little tired.
00:18:58.64\00:19:00.06
Okay, at home,
00:19:04.06\00:19:05.03
if you haven't been
doing squats on a regular basis
00:19:05.04\00:19:07.36
these can make
you little bit sore,
00:19:07.37\00:19:09.09
so what I'd like you to do now
00:19:09.10\00:19:10.38
is just cuts your
repetitions down a little bit
00:19:10.39\00:19:12.71
so you're going quite so deep.
00:19:12.72\00:19:14.09
That's better.
00:19:16.32\00:19:18.54
Keep pushing your hips back,
00:19:18.55\00:19:19.54
Daniel, keep
pushing your hips back.
00:19:19.55\00:19:21.95
You're not used to not
squatting all the way down,
00:19:21.96\00:19:23.66
so it holds you
off just a little bit.
00:19:23.67\00:19:26.35
In fact you boys
said it's easier for you
00:19:26.36\00:19:28.04
to squat deeper than this--
rather that squat shallow.
00:19:28.05\00:19:32.83
But this is great
exercise for the hips,
00:19:32.84\00:19:35.39
for the thighs, and
for the gluteal, hamstring,
00:19:35.40\00:19:38.57
and low back, so
it'll help keep you strong,
00:19:38.58\00:19:41.97
keep you mobile,
00:19:41.98\00:19:43.07
and remember most bad
backs are not caused by injury,
00:19:43.08\00:19:47.08
they're caused
by poor lifestyles.
00:19:47.09\00:19:49.04
Over 80% of all back
injuries or back problems
00:19:49.05\00:19:52.37
are not caused by trauma,
00:19:52.38\00:19:54.66
it's caused by
just poor lifestyle.
00:19:54.67\00:19:56.81
We start to lose the
curvature in the back spine
00:19:56.82\00:19:59.49
and we put another
curvature out in the front,
00:19:59.50\00:20:01.56
if you know what I mean?
00:20:01.57\00:20:02.54
And so that
curvature what I call Gutosity,
00:20:02.55\00:20:05.71
it does nothing but cause
more stress on the low back.
00:20:05.72\00:20:09.02
Okay, let's do some
little bit deeper again
00:20:09.03\00:20:11.15
and then we'll
start winding down
00:20:14.15\00:20:15.80
into our cool down phase.
00:20:15.81\00:20:17.15
Sound good, okay.
00:20:19.07\00:20:21.00
You're not
talking much today, Zak.
00:20:21.01\00:20:22.72
You don't have
much to say today.
00:20:22.73\00:20:24.26
Not really.
00:20:24.27\00:20:25.24
Got you in trouble
last time, I know that.
00:20:25.25\00:20:28.94
Okay, Daniel,
you're doing all right.
00:20:28.95\00:20:31.94
Pretty good, okay.
00:20:31.95\00:20:34.38
Legs starting to get tired, yet?
00:20:34.39\00:20:36.51
Yes, okay, Daniel.
00:20:36.52\00:20:38.56
Starting to burn a little.
00:20:38.57\00:20:39.54
Okay, let's go down and hold.
00:20:39.55\00:20:44.17
Okay, give me about
a 20 second hold there,
00:20:44.18\00:20:47.27
down little deeper, Zak.
00:20:47.28\00:20:48.37
I'm gonna watch you know though,
00:20:50.01\00:20:51.00
no elbows on the
knees, ten more seconds,
00:20:51.01\00:20:52.98
one, two, three, four,
00:20:52.99\00:20:56.47
five, six, seven, eight, nine,
00:20:56.48\00:21:00.84
come up and step it out.
00:21:00.85\00:21:01.90
Okay.
00:21:03.47\00:21:04.44
Cooling down phase,
00:21:05.69\00:21:06.87
aerobic exercise
extremely important,
00:21:06.88\00:21:09.78
actually aerobic exercise
goes through three phases,
00:21:09.79\00:21:12.15
you have your warming up phase,
00:21:12.16\00:21:13.86
your training phase,
then your cooling down phase,
00:21:13.87\00:21:16.50
so you bring the pulse rate up.
00:21:16.51\00:21:18.63
Both these guys are
starting to perspire
00:21:18.64\00:21:20.12
some and now what we were doing
00:21:20.13\00:21:23.83
is allowing their
legs to continue the motion
00:21:23.84\00:21:27.71
so their legs act
as assisting pumps
00:21:27.72\00:21:30.71
to send venous
blood back up to the heart
00:21:30.72\00:21:32.84
and so as we do this,
00:21:32.85\00:21:34.14
we'll allow the
respiration to slow down,
00:21:34.15\00:21:36.46
we'll allow their
heart rate to slow down,
00:21:36.47\00:21:38.94
and then we'll
start the cooling process.
00:21:38.95\00:21:40.63
If you start
exercising too abruptly
00:21:40.64\00:21:42.76
and go off too fast
00:21:42.77\00:21:44.31
you can send a lot
of signals to your heart
00:21:44.32\00:21:46.25
that it doesn't like
and you can even start
00:21:46.26\00:21:48.10
into an
arrhythmia type situation
00:21:48.11\00:21:50.03
where you're not
getting an even beat.
00:21:50.04\00:21:51.98
You get the premature
ventricular contractions
00:21:51.99\00:21:55.08
and when you cool
down, if you don't cool down,
00:21:55.09\00:21:57.06
if you just stop abruptly,
00:21:57.07\00:21:58.41
you're sending
your heart a signal
00:21:58.42\00:21:59.75
to keep working hard
00:21:59.76\00:22:01.18
and it's going please help me,
00:22:01.19\00:22:02.59
I would like some assistance
in this cooling down phase,
00:22:02.60\00:22:05.17
so this is much more healthy
for your heart to warm up,
00:22:05.18\00:22:08.69
get into a training phase,
00:22:08.70\00:22:09.89
and then start
bringing it back down,
00:22:09.90\00:22:11.85
so that's what we're doing here
00:22:11.86\00:22:13.03
and then we're gonna
work on probably the area
00:22:13.04\00:22:15.27
that most man complain
about the most on their bodies
00:22:15.28\00:22:18.39
and that's the
Gutosity element itself,
00:22:18.40\00:22:22.24
the abdominal wall.
00:22:22.25\00:22:24.03
Okay.
00:22:24.04\00:22:25.01
While they're
finishing up their cool down
00:22:28.99\00:22:30.38
then we just
say that is the area
00:22:30.39\00:22:32.48
that men tend to
put their fat on first.
00:22:32.49\00:22:35.00
They usually put
00:22:35.01\00:22:36.24
on couple of
different ways the visceral fat,
00:22:36.25\00:22:37.98
which is under the muscle sheath
00:22:37.99\00:22:39.68
and then also
they put on the fat
00:22:39.69\00:22:42.24
on the outside
of the muscle sheath
00:22:42.25\00:22:43.35
and then we kind of have this
hanging Dunlop type situation,
00:22:43.36\00:22:46.83
which neither one of
your guys are experiencing
00:22:46.84\00:22:48.60
at this point in your
life, so keep it that way.
00:22:48.61\00:22:50.97
All right good.
00:22:52.51\00:22:54.53
Let's take it to stop.
00:22:54.54\00:22:56.55
Okay, let's go ahead
and lay down on your backs.
00:22:56.56\00:22:58.73
Now the abdominal muscle
00:23:00.99\00:23:02.17
actually has a
four-inch range of motion,
00:23:02.18\00:23:04.32
it goes from here to
here and goes like this,
00:23:04.33\00:23:06.93
so we're gonna do some crunches
00:23:06.94\00:23:08.43
and we can do them a
couple of different ways,
00:23:08.44\00:23:10.05
you can either
just cross the arms
00:23:10.06\00:23:11.82
like both our fellows have done
00:23:11.83\00:23:13.29
or you can put your
hands behind your neck,
00:23:13.30\00:23:15.94
you don't want to
put them behind your head
00:23:15.95\00:23:17.13
because then you'll end
up pulling on your head,
00:23:17.14\00:23:18.87
but you can put
them on your neck
00:23:18.88\00:23:20.37
and when you crunch up,
00:23:20.38\00:23:21.76
you're just
coming up a few inches
00:23:21.77\00:23:23.54
and you want to
lift your chin up,
00:23:23.55\00:23:26.36
lift your chin up,
00:23:26.37\00:23:27.34
Daniel, like
you're trying to touch
00:23:27.35\00:23:28.86
the ceiling with your chin.
00:23:28.87\00:23:30.12
There you go, now back down,
00:23:30.13\00:23:32.16
blow out as you come forward.
00:23:32.17\00:23:33.42
When you do your abdominal work,
00:23:33.43\00:23:35.02
it's very
important to blow out first
00:23:35.03\00:23:37.36
because then you're encouraging
00:23:37.37\00:23:38.51
the abdominal wall to collapse
in rather than pushing it up.
00:23:38.52\00:23:42.88
I see a lot of
man at athletic clubs
00:23:42.89\00:23:45.18
what they're doing
00:23:45.19\00:23:46.36
they're putting as much weight
00:23:46.37\00:23:47.39
on the abdominal machine
as they can and they're--
00:23:47.40\00:23:50.41
and as they do
that they're encouraging
00:23:50.42\00:23:52.03
the abdominal wall to stick out.
00:23:52.04\00:23:53.62
And if you watch any
professional football
00:23:53.63\00:23:55.92
you see the big line man
00:23:55.93\00:23:56.90
they have very
big abdominal walls
00:23:56.91\00:23:58.83
because they spent so
much time focusing on that.
00:23:58.84\00:24:01.58
Okay, we don't need to
come up quite that high,
00:24:01.59\00:24:02.94
Zak, just crunch up,
there we go, crunch up.
00:24:02.95\00:24:07.20
Very good, Daniel,
looks good, looks really good.
00:24:07.21\00:24:10.06
Okay, bring your
chin up a little more
00:24:10.07\00:24:11.50
as you come up, Zak,
very good, little slower.
00:24:11.51\00:24:14.54
Focus on your
abdominal wall as you come up,
00:24:14.55\00:24:16.77
you guys are looking great.
00:24:18.45\00:24:19.50
Okay, let's go ten more.
00:24:21.86\00:24:24.90
And two, three, four,
00:24:24.91\00:24:28.92
five, six, seven,
00:24:28.93\00:24:33.37
eight, nine, ten.
00:24:33.38\00:24:36.37
Okay, let's turn
around get on your hands
00:24:36.38\00:24:38.55
and knees facing out that way.
00:24:38.56\00:24:41.86
We're gonna do an exercise now
00:24:41.87\00:24:43.49
that'll help the low back,
00:24:43.50\00:24:45.01
put your right arm out straight
00:24:45.02\00:24:47.63
and your left leg out
straight and just hold that.
00:24:47.64\00:24:50.43
This is excellent for developing
stability in the back,
00:24:52.94\00:24:55.45
because it's forcing them to use
00:24:57.31\00:24:58.76
their back muscles
or their core muscles.
00:24:58.77\00:25:00.71
The core muscles
talking about the muscles
00:25:00.72\00:25:02.66
around the torso area,
00:25:02.67\00:25:05.68
the abdominal low
back, intercostals.
00:25:05.69\00:25:08.62
Zak's discovering the
joys of balance instability.
00:25:11.03\00:25:15.32
Okay, let's go ahead
and switch sides now.
00:25:15.33\00:25:19.80
Point the other way
left arm out, right leg out.
00:25:19.81\00:25:21.89
Before we start it on the air,
00:25:24.46\00:25:26.09
Daniel was trying to do this
00:25:26.10\00:25:27.46
by planting his
one arm underneath him
00:25:27.47\00:25:29.85
and trying to have
both legs out straight.
00:25:29.86\00:25:31.86
He did manage to do it
for a couple of seconds.
00:25:33.18\00:25:34.91
Okay, keep holding,
00:25:36.52\00:25:37.49
but we won't ask
00:25:37.50\00:25:38.47
any of our viewers
at home to try that.
00:25:38.48\00:25:40.85
All right just go
00:25:40.86\00:25:41.83
and get back in the
hands and knees position,
00:25:41.84\00:25:43.74
now I'd would like you to arch
00:25:43.75\00:25:44.72
you back like a hissing cat.
00:25:44.73\00:25:47.20
Here you go, hold that,
00:25:47.21\00:25:50.83
all right now come
back through and stretch,
00:25:50.84\00:25:54.91
okay and back up again.
00:25:56.08\00:25:57.32
There you go, hold that.
00:25:59.69\00:26:00.86
Okay, good.
00:26:04.06\00:26:05.03
All right let's go
and come to the feet.
00:26:05.04\00:26:06.32
And let's go ahead
00:26:08.48\00:26:09.45
and just do some
trunk rotation to finish up.
00:26:09.46\00:26:13.43
You don't want to do
side bends with weights
00:26:13.44\00:26:16.10
because that is
just going to make
00:26:16.11\00:26:18.33
your abdominal wall wider
00:26:18.34\00:26:20.79
much better of
with twisting motions,
00:26:20.80\00:26:22.93
but we like to do
the twisting gently.
00:26:22.94\00:26:25.85
We don't bounce around,
00:26:25.86\00:26:27.15
we just keep it
nice and steady and turn,
00:26:27.16\00:26:32.28
and turn, and turn,
00:26:32.29\00:26:37.35
still three more each way.
00:26:37.36\00:26:38.68
There is one.
00:26:41.52\00:26:42.49
And two.
00:26:46.15\00:26:47.12
And three, good.
00:26:51.06\00:26:53.25
All right, thanks a lot fellows.
00:26:53.26\00:26:54.55
Lot of men
automatically think just
00:26:57.81\00:26:59.38
because they work hard
they don't have to exercise.
00:26:59.39\00:27:02.48
If you take a
typical brick layer,
00:27:02.49\00:27:04.09
he may only need 50
percent of his strength
00:27:04.10\00:27:06.10
when he's only
20, but by the time
00:27:06.11\00:27:08.18
he's 60 he's gonna take
00:27:08.19\00:27:09.35
90 percent of his
strength to do his job.
00:27:09.36\00:27:11.51
What's happened?
00:27:11.52\00:27:12.55
He's got weaker as time gone on
00:27:12.56\00:27:14.47
because all that
strength beyond 50%
00:27:14.48\00:27:17.73
has not been tapped
into and now it's going away.
00:27:17.74\00:27:20.68
So if we don't use
our muscles they leave us.
00:27:20.69\00:27:24.30
So working hard
although it's very beneficial
00:27:24.31\00:27:27.03
is not gonna take care of
your overall physical needs.
00:27:27.04\00:27:29.92
You need to exercise too
00:27:29.93\00:27:31.57
do both the resistance
work and the aerobics,
00:27:31.58\00:27:34.38
and also make sure
00:27:34.39\00:27:35.71
you're doing for
the right reason.
00:27:35.72\00:27:36.96
Do them to
glorify God with your body
00:27:36.97\00:27:38.86
because we have
this tremendous gift
00:27:38.87\00:27:40.19
that God has given us on
our shows on Body & Spirit.
00:27:40.20\00:27:43.21
On Body & Spirit Aerobics
00:27:43.22\00:27:44.54
we claim
Philippians 4:13 which states,
00:27:44.55\00:27:47.15
"I can do all things
00:27:47.16\00:27:48.37
through Christ
which strengthens me."
00:27:48.38\00:27:50.38
God bless,
thanks for joining us.
00:27:50.39\00:27:52.08
We'll see you next time
on Body & Spirit Aerobics.
00:27:52.09\00:27:54.54