The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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As a country, we love
recreational activities.
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But sometimes
injuries prevent us
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from doing what
we really want to do.
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We're gonna talk about that more
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next on Body
and Spirit Aerobics.
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Hi, I am Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Feel like me,
there's usually something
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you enjoy doing
for recreational fun,
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but sometimes
injuries hold us back.
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So we're gonna
talk about that today
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as we get into our program.
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Helping me out today--today
will be Zack and Kaylie,
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who are both students
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at Union College
in Lincoln, Nebraska.
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And Zack is a junior
and Kaylie is a freshman,
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just beginning your educational
career, how wonderful.
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And they're both
in the IRR program,
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which stands for what, Kaylie?
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International Rescue and Relief.
Hey, she got it right too.
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All right, so
we're glad you're here
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and we're gonna look
forward to having a fun workout.
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So we're gonna
start by warming up.
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We just swing the arms,
up and around, up and around.
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We just gonna loosen
up, get ourselves warmed up,
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and get ready
for a good workout.
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Try to keep the
arms fairly straight
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as you just let them swing,
up and around, up and around,
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up and around, up and around.
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Okay, let's go the other way.
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And up, and up, and up
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just like you're
doing a butterflying swim.
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Okay and relax.
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You have any recreational
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sporting type
activities you like?
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Well, I like soccer,
and climbing, and swimming.
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Okay. How about you, anything?
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Swimming, and
climbing, and basketball.
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I'm a bowler. I
love bowling. Okay.
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I'm not quite that outdoorsy.
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So we're gonna talk
about some of the things
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that cause people
not to be able to do it,
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but we're gonna start
with some upper body exercise
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and so what we're gonna do is,
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we're gonna squeeze our
hands together like this.
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And we're just gonna push out
away from us and draw back in.
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Push out and pull back in.
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So when you're
doing it, you want to keep
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pressure on your
hands, very good,
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and as you go out,
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you'll be giving
yourself range of motion
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and work the
chest area as you do it,
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and push out, and out, and out.
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Three more times and out. Okay.
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Now switch and go up
at an angle and push up,
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up to about a 45-degree angle.
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This still works the chest,
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just hits in from a
little different position.
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And we're gonna do five more,
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and push, and push, and push.
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Now we get out to the
end, just hold it there.
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Squeeze your hands
together as hard as you can.
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I shouldn't able
to come pulling apart.
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Zack, you turn away from me.
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Hang on, Kaylie, I
wanna try and pull them apart.
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Good, all right.
You want to relax?
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Okay, put the
hands behind the head.
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Let your elbows drop
back and stretch your chest,
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nice deep breaths, relax okay.
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Now reach around yourself
and give yourself a big hug.
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Try and get around both sides.
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I can't quite
get to my back yet.
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Still working on. I
think my arms are too short.
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Okay, now let's do--put the
hands behind the head again.
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Drop the elbows back.
Lean back a little bit.
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Feel the stretch.
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Stretching should be
done when you're warmed up.
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Stretching is not warming up.
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It is stretching,
working on flexibility.
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Now hug yourself again.
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Okay and relax.
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All right,
Kaylie, could you get our
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towels for us, please?
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This is gonna be our
exercise equipment for today.
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And what we're going to
do is we're gonna bring it up
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over head and now
we're gonna pull over
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to one side and
come the other way.
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This is a very
good one for golfers
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to stretch the shoulders.
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Try and keep the arms straight.
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As you go over to the
side, you wanna feel it stretch
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along the side and
using those muscles
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to pull it back and stretch,
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and stretch each way stretch,
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and stretch, and
stretch, and stretch.
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Keep the towel tight.
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You're pulling it
apart as you do it.
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And stretch, and stretch.
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Okay, now go way
back and stretch back.
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Now pull it over. Now way back.
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Keep pulling it
apart and come over.
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The towel should stay
tight the whole time and down,
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and up and down,
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reach up and down,
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go way back,
stretch back and down,
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and up and down.
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Do five more. There is one.
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Way back and down,
and way back and down,
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and up and down, one more time.
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Up and down, all right.
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Don't forget to smile.
You're having fun, okay.
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What we're gonna do is stretch.
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So let's put
the arm up over head
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and let it drop
and then grab it.
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Grab your right arm at the elbow
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with your other hand and
pull it towards your head
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steady slow stretch.
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Okay, good.
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Other side, arm up, let it drop,
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grab with your right hand,
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pull towards your head,
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steady and firm.
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All right, good. All right.
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Next what we're gonna do
is we're gonna do something
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for the rotator
cuffs and that's something
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that people start to experience
pain in the shoulder area
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and so we're gonna do
something to help prevent that.
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And so what we're gonna
do is we're gonna get our
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elbows into our side
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and we're gonna
push out like this,
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keeping our elbows
in and draw back in.
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So what we're doing is
external and internal rotation.
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Keeps those elbows in tight.
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If this movement hurts,
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then you've got
a pretty good idea
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that you might have
some rotator cuff problems.
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Rotator cuff is an inflammation
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of a common tendon
area up in the shoulder.
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It's made up of
the supraspinatus,
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infraspinatus, teres
minor, and subscapularis,
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which they call that the SITS.
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So that's how you remember
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the four muscles
of the rotator cuff.
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And there're all
in that scapular area
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and what it basically is,
is a tendonitis type situation
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that gets very inflamed
and if it gets too inflamed
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and there starts to become
an area where the synovial fluid
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of the joint is
able to see through,
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then you have to have surgery.
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Otherwise, if it
isn't that badly stressed,
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it will often heal itself
as long you take care of it
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and do some additional
things such as icing and heating
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or alternate hot and
cold and do some exercises
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and this is an
excellent one to do
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for that to help prevent that.
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One of the things
that a lot of people
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tend to neglect
especially like golfers
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is they only train
one side of their body.
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We'll talk more about that
in just a few minutes, okay.
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Now let's bring the
arms up and we're gonna do it
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this way now,
gonna come up and down,
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up and down, and up and down.
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Keep it at a 90-degree
bend of the elbow and down,
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up and down, up
and down, up and down,
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rotate up and
down, and up and down,
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and up and
down, and up and down.
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Gonna do 10 more.
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There's one, two, three, four.
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You wanna use some
light weights you can do that.
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Or if you have
like the Dyna-Bands,
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those are beneficial for
doing this type of workout.
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Okay, good.
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Now we're gonna
stretch the shoulder
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by reaching
out, bring it across,
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put your hand in behind,
and pull your arm towards your--
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towards your body, hold steady.
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Okay. Let's go the other
way. Bring it across and pull.
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Okay, good.
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Now another ar
ethat gets affected
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especially by tennis
players and even golfers again,
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is a condition
called tennis elbow.
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Heard that before? Yes.
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Have you had it before? No.
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How about you?
You've ever had it before?
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Okay, I had many
times and part of that
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comes from mishitting the ball.
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Like if you're playing tennis
and you don't hit the ball clean
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you get that vibration
and that starts to get it.
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Carpenters would get
a lot from hammering.
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Of course, now they use nail
guns so not so much anymore.
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Also golfers, if golfers
aren't hitting the ball clean,
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they can get some vibration.
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And so what you look at is
when you squeeze your hand,
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you get some action going
here in the forearm and that's
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working the, the common
extensor tendon area there.
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So we're gonna do is
we're gonna put our hands out
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and we're gonna
squeeze like that,
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opening and closing,
and so that's working
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the area of tennis
elbow, extend the hands way out,
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squeeze, and
squeeze, squeeze hard,
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really extend the
fingers every time,
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fingers way out
and squeeze back in.
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Okay. Now you're
gonna turn your palms up.
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You're gonna do the same thing.
00:11:31.13\00:11:32.24
Now we'll work
in the flexor area.
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And as you come forward,
go ahead and flex your wrist
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a little bit,
so you bring it up.
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And you should start
that, start to feel it tighten
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a little bit in your
forearms, you're feeling that?
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Okay, now to
tie it all together,
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what we're gonna do is,
we're gonna turn up like this,
00:11:52.79\00:11:55.50
turn over and bring it back.
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That should feel
good in the forearms.
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Feeling it, Kalie?
You feeling it, Zack?
00:12:03.42\00:12:06.59
Little bit. Oh, okay.
00:12:06.60\00:12:09.29
I've to remember that
when Zack does his aerobics.
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Okay and good.
00:12:16.49\00:12:18.47
All right, let's
start stepping in place
00:12:18.48\00:12:20.38
and we'll start
doing our aerobic exercise.
00:12:20.39\00:12:22.21
Okay, we're gonna swing
the arms while we do it.
00:12:23.25\00:12:26.44
Go ahead and swing
them back a little bit.
00:12:26.45\00:12:28.59
Get them moving.
00:12:28.60\00:12:29.57
Okay, Kalie, you
are on the same--
00:12:35.18\00:12:36.59
same hands and foot.
00:12:36.60\00:12:37.57
Now, this happens often times.
00:12:37.58\00:12:39.26
So what you wanna
do is bring one foot up
00:12:39.27\00:12:42.02
and bring the opposite arm up
00:12:42.03\00:12:43.27
and then go ahead
and start your stepping,
00:12:43.28\00:12:44.88
that will get you in rhythm.
00:12:44.89\00:12:46.02
I'm glad you did that,
because it helps people
00:12:48.96\00:12:50.94
at home to learn to
do that and correct it
00:12:50.95\00:12:52.98
because that's
sometimes you get in the habit
00:12:52.99\00:12:54.97
of doing the same arms and leg.
00:12:54.98\00:12:56.11
But of course
when you are walking,
00:12:56.12\00:12:57.17
you're not walking
like this, you know.
00:12:57.18\00:12:58.68
You're doing opposite arm, leg.
00:12:58.69\00:13:01.05
So that's what we
wanna do here as well.
00:13:01.06\00:13:02.87
So if you catch yourself
ever getting out of step
00:13:02.88\00:13:05.24
with your arms,
that's all you need to do is
00:13:05.25\00:13:07.41
stop, pick a leg up,
00:13:07.42\00:13:09.12
bring the opposite arm up,
00:13:09.13\00:13:10.12
and then you can start
into your stepping again.
00:13:10.13\00:13:11.81
Zack is a pro at this
now, so he didn't have
00:13:15.55\00:13:17.37
any problem with that anymore.
00:13:17.38\00:13:19.52
Now I was talking about golfers
00:13:19.53\00:13:20.65
a little bit ago.
00:13:20.66\00:13:22.06
Golfers spend all their time
00:13:22.07\00:13:23.27
hitting the
ball in one direction
00:13:23.28\00:13:25.10
and so since they're
hitting the ball one direction
00:13:25.11\00:13:26.67
all the time,
what ends up happening
00:13:26.68\00:13:28.39
is they start
developing one side
00:13:28.40\00:13:30.60
of their erector
muscles much greater than
00:13:30.61\00:13:33.10
the other side and
so they start to wonder
00:13:33.11\00:13:35.82
why they have back problems.
00:13:35.83\00:13:36.80
So anytime you take your muscles
00:13:36.81\00:13:39.15
and make them imbalanced,
00:13:39.16\00:13:40.65
injuries are
just waiting to occur.
00:13:40.66\00:13:44.11
So I always tell
golfers, I say look,
00:13:44.12\00:13:46.20
you want to avoid back problems,
00:13:46.21\00:13:49.12
for every swing
you take right handed,
00:13:49.13\00:13:50.84
take a swing left handed
and develop the other side
00:13:50.85\00:13:53.57
of your erector muscles as well.
00:13:53.58\00:13:55.27
When we do that, you
have much better stability
00:13:55.28\00:13:58.01
along with working on
the gluteus maximus muscles
00:13:58.02\00:14:00.75
and the legs.
00:14:00.76\00:14:02.44
A lot of people don't realize
00:14:02.45\00:14:03.93
that the majority of
the power and strength
00:14:03.94\00:14:06.20
that comes from
hitting a golf ball,
00:14:06.21\00:14:08.10
or hitting a base
ball, comes from your hips
00:14:08.11\00:14:10.66
and your legs as
you drive into the ball.
00:14:10.67\00:14:13.00
I remember Jack
Nicklaus when I was a young boy
00:14:13.01\00:14:15.77
watching golf, I
remember how powerful he was
00:14:15.78\00:14:18.62
through the legs and hips.
00:14:18.63\00:14:19.82
Okay, let's pick
it up a little faster.
00:14:20.91\00:14:22.93
Step picking the knee
up, pump the arms more,
00:14:24.46\00:14:27.45
pick the knee up high,
pick it up, pick it up.
00:14:27.46\00:14:31.31
We've been warming
up into our aerobics.
00:14:31.32\00:14:33.08
Now we're gonna start
speeding it up a little bit.
00:14:33.09\00:14:35.70
You always want to
begin with a warm up phase.
00:14:37.62\00:14:40.11
You don't want to
put too much stress
00:14:40.12\00:14:41.37
on your heart too quickly.
00:14:41.38\00:14:42.85
I also find that with bowlers
00:14:45.62\00:14:47.53
and racquetball
players and so forth,
00:14:47.54\00:14:49.57
they get really
dominant on just one side
00:14:49.58\00:14:51.86
because that's what
they're constantly doing.
00:14:51.87\00:14:53.50
Bowlers get a lot
of back problems too
00:14:53.51\00:14:55.86
because they get out of shape
00:14:55.87\00:14:57.51
and the bowling ball
becomes too heavy for them.
00:14:57.52\00:14:59.43
And so that's, again,
00:14:59.44\00:15:01.32
they need to
keep themselves fit.
00:15:01.33\00:15:02.63
I know one
fellow who wants to bowl
00:15:02.64\00:15:04.66
on the
Pro-Bowler's tour and he's got
00:15:04.67\00:15:06.15
a very large belly
and I keep telling look,
00:15:06.16\00:15:08.23
if you get rid of
some of that belly,
00:15:08.26\00:15:09.62
it'll be easier
for you to bend over
00:15:09.63\00:15:11.27
and roll the ball.
00:15:11.28\00:15:12.35
You don't need to have a
big belly in front of you
00:15:12.36\00:15:13.87
'cause that-- the bowling balls
00:15:13.88\00:15:15.43
in your hand shouldn't be
right in front of your abdomen.
00:15:15.44\00:15:18.23
Okay, now we're
gonna go into squats.
00:15:19.52\00:15:22.00
Okay, cross the arms.
00:15:22.01\00:15:23.63
Okay, you're gonna squat down,
00:15:23.64\00:15:24.72
push the hips back as you squat.
00:15:24.73\00:15:26.40
Good, keep the
chest up. There you go.
00:15:26.41\00:15:28.40
Very good, Kalie.
Go a little deeper now.
00:15:29.51\00:15:32.08
Now much better.
00:15:32.11\00:15:34.76
Squatting is a great exercise
00:15:34.77\00:15:37.27
for virtually all
activities that I could think of
00:15:37.28\00:15:41.04
for golfing, bowling, tennis,
00:15:41.05\00:15:44.13
racquetball, basketball
00:15:44.14\00:15:47.38
What else is there?
00:15:47.39\00:15:48.36
What else might we want to do?
00:15:48.37\00:15:49.41
So it's a great
overall exercise.
00:15:54.44\00:15:56.54
I don't want you to
say too much now, Kalie.
00:15:57.69\00:15:59.31
You're gonna take
too much of my air time.
00:15:59.32\00:16:00.67
How about you, Zak? Can
you think of anything else?
00:16:04.73\00:16:06.71
Soccer, soccer,
oh, that's right,
00:16:06.72\00:16:08.21
that's right, soccer, yeah.
00:16:08.22\00:16:09.35
This is excellent for soccer
00:16:09.36\00:16:11.06
'cause soccer players
need tremendous leg strength
00:16:11.07\00:16:13.20
and we look at--
top soccer players
00:16:13.21\00:16:17.04
have really well-developed legs.
00:16:17.05\00:16:18.50
Roller skaters, or
skiers, or snowboarders,
00:16:18.51\00:16:21.53
or any of those type of things,
00:16:21.54\00:16:22.51
squatting will help
you to enjoy your activity
00:16:22.52\00:16:25.58
so much more 'cause
you'll be a lot stronger.
00:16:25.59\00:16:27.77
And all your golf
buddies are gonna be wondering,
00:16:27.78\00:16:30.06
wow, what happened to you?
00:16:30.07\00:16:31.56
You're hitting
the ball out of sight.
00:16:31.57\00:16:32.92
How's it feeling?
Starting to feel it?
00:16:36.48\00:16:39.98
Okay. Okay, doing all right.
00:16:39.99\00:16:41.01
Okay, now we're
gonna do is put the hands
00:16:42.92\00:16:44.42
on the hips, we're
gonna step to the side
00:16:44.43\00:16:47.41
and step, and
step, bend your knees
00:16:47.42\00:16:50.99
just a little bit as you do it
00:16:51.00\00:16:52.55
and step side to side,
00:16:54.59\00:16:56.27
and left and
right, and left, right.
00:16:59.58\00:17:03.27
Now let's make our
steps larger way out.
00:17:03.28\00:17:06.03
This is forcing us to use
our abductors and adductors,
00:17:06.04\00:17:10.88
which again a
very good for soccer
00:17:13.15\00:17:15.51
'cause you have
to change directions.
00:17:15.52\00:17:17.36
Or for
basketball-- for those who like
00:17:19.44\00:17:21.04
playing basketball,
it's a good exercise to do,
00:17:21.05\00:17:24.24
as you spend so much time
doing the lateral movements
00:17:24.25\00:17:26.89
in basketball and this
will help develop the muscles.
00:17:26.90\00:17:29.44
So do that and help
prepare you for your activity.
00:17:29.45\00:17:32.67
The other thing that affects
people is plantar fasciitis,
00:17:42.24\00:17:46.52
but that's one we're
gonna talk about separately
00:17:46.53\00:17:48.57
on all together
a different show.
00:17:48.58\00:17:50.18
But that's another
one that can really
00:17:50.19\00:17:51.98
affect people and slow them down
00:17:51.99\00:17:54.12
from enjoying their activities.
00:17:54.13\00:17:55.40
How're we
doing? Doing all right?
00:17:59.79\00:18:01.31
Doing good. Okay.
Doing all right, Zak? Yes.
00:18:01.32\00:18:04.24
Okay, big steps.
00:18:07.26\00:18:08.72
Okay. Go back into
your stepping again.
00:18:16.22\00:18:17.90
Okay. Let's speed it up.
00:18:21.31\00:18:22.86
Lift the legs higher,
00:18:22.87\00:18:24.41
pump the arms, pump the arms.
00:18:24.42\00:18:28.98
Now for those at home, if
you need to stop and rest,
00:18:28.99\00:18:31.63
that's fine, or if you
need to not go quite as
00:18:31.64\00:18:35.84
dramatic or drastic as
these folks are, that's okay.
00:18:35.85\00:18:38.95
But keep the motion going
00:18:38.96\00:18:40.44
because the rhythmic activity
00:18:40.45\00:18:41.81
is what's gonna be
helping you burn the body fat
00:18:41.82\00:18:44.66
and certainly body fat
itself could be something
00:18:44.67\00:18:47.16
that's gonna be a great
hindrance to any activity
00:18:47.17\00:18:49.60
because it doesn't
help you do anything
00:18:49.61\00:18:51.18
unless you plan to
get into sumo wrestling,
00:18:51.19\00:18:53.35
which I don't
think you plan on doing?
00:18:53.36\00:18:54.96
No. Okay. How about you?
00:18:54.97\00:18:57.33
No, no, no sumo
wrestling. No plans.
00:18:57.34\00:18:59.54
I'm not sure they have
a women's division yet.
00:18:59.58\00:19:01.24
Okay, little bit--
pump it little bit more.
00:19:04.58\00:19:06.97
Arms way up.
00:19:06.98\00:19:08.00
My old track
coach would like that.
00:19:13.73\00:19:15.22
Okay, now we're gonna
go back into squats again.
00:19:17.05\00:19:19.62
Squat it down
and squat, and squat.
00:19:19.63\00:19:26.41
We have a few more
minutes of hard aerobics.
00:19:26.42\00:19:30.32
Then we're gonna start getting
00:19:30.33\00:19:31.30
into our cool down phase.
00:19:31.31\00:19:32.42
Other things that'll hold
00:19:38.84\00:19:41.15
people back of
course is strength.
00:19:41.16\00:19:43.06
They start losing their strength
00:19:44.16\00:19:45.44
on the average
between the age of 20 to 70.
00:19:45.45\00:19:48.72
The average man's gonna
lose 30% of his strength
00:19:48.73\00:19:53.57
and 40% of his muscle mass
00:19:53.58\00:19:55.67
because they're not
exercising on a regular basis.
00:19:55.68\00:19:57.97
By age of 75, the average of--
00:19:57.98\00:20:00.87
two thirds of all women
and one third of all men
00:20:00.88\00:20:03.66
can no longer put 10
pounds over their head.
00:20:03.67\00:20:06.21
So that certainly
limits our activity level when,
00:20:06.22\00:20:09.98
yeah we could be
having a lot of fun
00:20:09.99\00:20:11.84
in doing a lot of great
recreational type things
00:20:11.85\00:20:14.21
into our 60s, 70s,
80s and even our 90s
00:20:14.22\00:20:17.53
if we take care of ourselves
and keep ourselves strong.
00:20:17.54\00:20:20.59
We still see Jack Lalanne
dancing around the country
00:20:20.62\00:20:23.47
like a school kid
and looks like he still
00:20:23.48\00:20:25.73
does a lot of
things he likes to do.
00:20:25.74\00:20:27.40
Okay. Now let's
go down and hold.
00:20:30.56\00:20:32.53
Go down. Okay.
00:20:32.54\00:20:35.09
Now again on squats,
00:20:35.10\00:20:36.15
it's important to keep
your knees over your feet,
00:20:36.16\00:20:38.74
keep the head up,
keep the chest up,
00:20:38.75\00:20:40.71
and we're gonna hold that
for about 10 more seconds.
00:20:40.72\00:20:46.83
one, two, three,
four, five, six, seven,
00:20:46.84\00:20:54.20
eight, nine,
okay, come up stepping.
00:20:54.21\00:20:58.84
Okay. We got one more
minute of hard stepping.
00:20:58.85\00:21:00.84
Then we'll get
into our cool down.
00:21:00.85\00:21:03.08
Okay. Pick it up, pick it up.
00:21:03.09\00:21:05.24
Strong through the finish line.
00:21:07.89\00:21:09.46
Pump the arms. Lift the knees.
00:21:11.19\00:21:13.15
Keep it going.
00:21:13.16\00:21:14.70
Little bit faster. Pick it up.
00:21:24.94\00:21:26.80
Pick it up. Very
good. Lift, lift.
00:21:26.81\00:21:30.44
Sometimes I think
that softball players think
00:21:34.85\00:21:36.83
that they need to be fat
00:21:36.84\00:21:38.41
in order to hit the ball better,
00:21:38.42\00:21:40.11
but they don't need to do that.
00:21:40.12\00:21:41.32
Of course, maybe it's the beer
00:21:41.33\00:21:42.33
that they drink
while they're doing
00:21:42.34\00:21:43.49
it is causing
some of the problem.
00:21:43.50\00:21:44.72
Okay. Let's--we're down
to our last five seconds.
00:21:47.71\00:21:51.63
Then we're gonna
start our cool down phase.
00:21:51.64\00:21:53.46
Okay. Slow it down.
00:21:55.23\00:21:56.64
Whenever we do aerobics,
we do them in three phases.
00:21:59.54\00:22:02.21
We do a warm up. We
do the training phase.
00:22:02.22\00:22:05.68
And then we do
a cool down phase.
00:22:05.69\00:22:07.90
It's important to
keep the legs moving
00:22:07.91\00:22:09.75
because now they're gonna act
00:22:09.76\00:22:12.22
as a secondary pump
bringing venous blood back
00:22:12.23\00:22:14.75
to the heart and
helping the respiration
00:22:14.76\00:22:17.06
and the heart to
start slowing down.
00:22:17.07\00:22:19.56
Your heart can
cause some problems
00:22:19.57\00:22:21.99
if you start your
aerobic exercise too quickly
00:22:22.00\00:22:25.22
or if you stop too suddenly.
00:22:25.23\00:22:27.54
Too quickly, you're sending
your heart a lot of signals
00:22:27.55\00:22:30.04
and you could get
an uneven heart rate,
00:22:30.05\00:22:32.58
some premature beats
as you're going too fast.
00:22:32.59\00:22:35.32
And then, if
you don't cool down,
00:22:35.33\00:22:36.89
you're also causing yourself
some potential problems.
00:22:36.90\00:22:39.59
So very important to cool down
00:22:39.60\00:22:41.37
and certainly the more
aerobically fit you can do,
00:22:41.38\00:22:44.31
the more things you can do.
00:22:44.32\00:22:45.49
They can even play soccer longer
00:22:45.50\00:22:47.03
and you can golf
longer without getting tired.
00:22:47.04\00:22:49.41
Also for golfers, I
would strongly suggest you
00:22:49.42\00:22:52.81
get out of the
golf cart and walk
00:22:52.82\00:22:54.89
or even carry your own clubs
00:22:54.90\00:22:56.74
because that adds to
the exercise component.
00:22:56.75\00:22:58.77
When I bowl--I--actually
when I bowl by myself,
00:22:58.78\00:23:01.77
I can bowl six
games in 36 minutes.
00:23:01.78\00:23:03.98
So I've done that a
couple of different times.
00:23:03.99\00:23:05.92
Some of the bowling
pros go you're crazy,
00:23:05.93\00:23:08.45
'cause that's a
lot of games to bowl
00:23:08.46\00:23:09.77
in that shorter time period.
00:23:09.78\00:23:10.78
Have to throw some
shorts when you do that.
00:23:11.83\00:23:13.90
Okay, keep slowing it down,
00:23:17.09\00:23:18.89
slow it down a little more.
00:23:18.90\00:23:21.11
We're looking
good. Slow it down.
00:23:21.12\00:23:23.22
And we're down to our
last 20 seconds right now.
00:23:31.10\00:23:36.61
Nice and slow.
00:23:38.32\00:23:41.77
Nice easy stroll.
00:23:41.78\00:23:45.61
You got the easy
stroll far down, Kalie.
00:23:45.62\00:23:47.72
Looking good. Okay.
00:23:47.73\00:23:52.13
And down to our last
three seconds three, one.
00:23:52.14\00:23:56.21
Good, all right,
now what I want you do
00:23:56.22\00:23:58.23
is put your right
foot back behind you.
00:23:58.24\00:24:01.03
Your left knee will be
bent, your right leg is straight
00:24:01.04\00:24:03.30
and you're gonna
push up on the toe
00:24:03.31\00:24:04.83
and then come back down.
00:24:04.84\00:24:06.72
Push up and down.
00:24:06.73\00:24:08.87
Now this will help
for the plantar fasciitis
00:24:08.88\00:24:12.53
as long as it does
not cause irritation,
00:24:12.54\00:24:14.08
but it can help
prevent it as well.
00:24:14.09\00:24:15.76
Push up and push, and
push, and push. 10 more.
00:24:18.70\00:24:25.18
One and push, and
push, and push, and press.
00:24:25.19\00:24:31.56
Five more times.
00:24:31.57\00:24:33.39
Okay.
00:24:38.39\00:24:40.05
Now let's put the left leg back.
00:24:40.06\00:24:42.44
Keep it straight.
Bend the right leg.
00:24:42.45\00:24:44.62
Push up on the toe and down,
00:24:44.63\00:24:47.32
and up, and up, and up,
00:24:47.33\00:24:52.65
and up, press,
00:24:52.66\00:24:54.65
up, up, 10 more.
00:24:54.66\00:24:58.81
And two, three,
four, five, six, seven,
00:24:59.25\00:25:06.25
eight, nine, ten, good.
00:25:06.26\00:25:10.91
All right, now I want you to put
00:25:10.92\00:25:12.57
your right foot out
on the front of you.
00:25:12.58\00:25:14.09
Gotta lift up, lift up and up.
00:25:14.10\00:25:18.35
We're working on now
is the anterior tibialis
00:25:18.36\00:25:20.90
'cause one of the
things that stops people
00:25:20.91\00:25:22.89
from enjoying some
of their activities,
00:25:22.90\00:25:25.21
are shin splints,
and this will help you
00:25:25.22\00:25:27.68
in that area.
00:25:27.69\00:25:31.92
And 10 more.
00:25:31.93\00:25:32.91
And 5 more. Okay.
00:25:37.85\00:25:43.94
Put the left leg out. Okay.
00:25:43.95\00:25:46.14
And up on-- up on the heel.
00:25:46.15\00:25:47.41
Up, and up, up and up.
00:25:47.42\00:25:51.87
Focus on what you're working,
00:25:51.88\00:25:54.51
the anterior
tibialis right there
00:25:54.52\00:25:55.96
in the front of your shin.
00:25:55.97\00:25:58.45
And 10 more.
00:25:58.46\00:26:00.19
four, and five, six, seven,
00:26:02.83\00:26:07.59
eight, nine, ten, all right.
00:26:07.60\00:26:11.15
Now we're gonna finish
00:26:11.16\00:26:12.13
by just doing
some trunk rotation,
00:26:12.14\00:26:13.45
turn and turn,
00:26:13.46\00:26:18.65
and turn, and turn.
00:26:18.66\00:26:21.46
Lot of times, you see golfers
00:26:21.47\00:26:22.56
do this with the
club behind their back
00:26:22.57\00:26:24.56
and that's okay, you
still want to bounce,
00:26:24.57\00:26:28.14
just give yourself
a good turn and turn.
00:26:28.15\00:26:33.21
Help the
flexibility of your pivot
00:26:33.22\00:26:36.01
when you go to hit the ball.
00:26:36.02\00:26:37.02
Most golfers are willing
to do pretty much anything
00:26:39.12\00:26:41.07
to improve their game.
00:26:41.08\00:26:42.05
And turn, and turn.
00:26:47.32\00:26:49.90
I always find it humorous
00:26:49.91\00:26:50.88
when they miss a
shot and they'll throw
00:26:50.89\00:26:52.79
the golf club in the
water or break the club in two,
00:26:52.80\00:26:55.58
as if it's a club's fault,
that always cracked me up.
00:26:55.59\00:27:00.09
The club isn't the
one that's swaying.
00:27:00.10\00:27:01.90
Okay. Three more.
00:27:06.13\00:27:07.92
There is one, and two,
00:27:09.06\00:27:15.53
and three, good.
00:27:15.54\00:27:17.14
All right.
Thanks a lot. Well done.
00:27:17.15\00:27:19.90
Recreational
activities are great
00:27:22.37\00:27:24.11
to keep us
motivated, have a good time,
00:27:24.12\00:27:26.79
get us ready for our
work week and so forth.
00:27:26.80\00:27:30.07
I'm not big on
competition anymore
00:27:30.08\00:27:31.87
because that type
of life I don't enjoy.
00:27:31.88\00:27:35.20
I want to do my
recreation for the glory of God.
00:27:35.21\00:27:38.17
I always try and
keep things in perspective
00:27:38.18\00:27:40.36
and try and claim the promise
00:27:40.37\00:27:41.77
that we use on
this show all the time.
00:27:41.78\00:27:43.35
Philippians 4:13
states, I can do all things
00:27:43.36\00:27:46.47
through Christ
which strengthens me.
00:27:46.48\00:27:48.17
Thank you for
joining us. God bless you.
00:27:48.18\00:27:50.17
I will hope to see you next time
00:27:50.18\00:27:51.66
on Body & Spirit Aerobics.
00:27:51.67\00:27:53.75