Movement is life, a workout video for CSX employees and their families.
Hi, I'm Dr. Steve Goldman, Chief Medical Officer at CSX Transportation.
All of us here at CSX have dedicated ourselves to becoming the safest railroad in the country.
Our goal is to eliminate all personal injuries, and by empowering all employees with the right,
responsibility and the resources to make safe decisions, we can accomplish this goal.
One of the areas that we have stressed in preventing injuries is for all employees to
get in good physical condition through a routine of strengthening exercises, which can be practiced
at home, and through an assortment of stretching exercises, which can be performed before and
after any strenuous tasks on the job.
You may have already seen the two CSX back in motion videos with Dr. Richard Bunch, which
demonstrate the importance of utilizing the proper body mechanics while lifting, pushing
or pulling.
The videos also stress the importance of getting in good physical shape to prevent musculoskeletal
stress or strain.
We have had fantastic results in reducing on-the-job injuries, but now we would like
for you to take the next step in improving the health, longevity and quality of life
of you and your family.
The following program is meant for the entire family, from the youngest toddler to the most
active senior.
Again you will meet Dr. Bunch, along with Olympic silver medalist Greg Burgess, son
of CSX employee Stu Burgess.
Together they will present a health and fitness program stressing aerobic conditioning that
is designed to promote the well-being of your family.
This workout requires no expensive exercise stations or health club memberships.
All that is needed is an open space, and the commitment to do these exercises is a minimum
of two to three times a week.
For those members of the family who are not familiar with Dr. Bunch's method of lumbar
stabilization and safe lifting practices, the doctor will also demonstrate a few simple
techniques that can be used for performing those mundane but potentially harmful tasks
that we all find ourselves executing on a daily basis.
Most of you will agree that while safety on the job is of vital importance, the health
and safety of our loved ones at home is of even greater importance.
Watch carefully and start today to make these exercises and techniques a healthy new tradition
with your family.
Hello I'm Dr. Rick Bunch.
Some of you may already know me from the back in motion videos we produce to help eliminate
injuries while on the job at work.
Well today we're here not to talk about fitness on the job, but how to promote fitness at
home with family and friends.
And speaking of families, we enlisted the help of one of CSX's family, Greg Burgess,
the son of a CSX employee, Stu Burgess.
Greg is here to help us show you how to get in shape and promote and maintain a healthy
lifestyle.
And we couldn't find a more qualified person to work with us, as Greg is one of the nation's,
if not the world's, top swimmers.
His achievements are so numerous I'll only mention a few.
In 1992 he was a member of the U.S. Olympic team in Barcelona and won a silver medal in
the 200 meter individual medley.
He has 16 NCAA All-American titles, was 1993 NCAA swimmer of the year, won a gold and silver
medal at the 1993 Pan-Pacific Games, a silver medal at the 1994 World Championship Games,
is a member of the upcoming Pan-American team and is presently training to qualify for the
Olympics in Atlanta in 1996.
Greg, enough swimming.
Come on over and fill us in on what type of workout program you practice to keep in such
good shape.
How you doing, Greg?
Hello, Dr. Bunch.
How you doing?
Being an Olympic athlete requires a lot of commitment and dedication, not to mention a
lot of hard work.
I practice nine to ten times a week for two to three hours per workout.
Before each workout I stretch for 15 minutes to get my muscles and ligaments loose.
Of course I have to eat right and get the proper rest so I can have enough energy to
train and compete at a world-class level.
Well I know we can't all be Olympic medal holders, but that doesn't mean we have to
resort to being cow's potatoes either.
What do you suggest for the average person at home in order to get in shape and begin
enjoying good health and renewed vitality?
Well Rick, one of the most important steps to begin with is to start eliminating those
bad habits and practicing moderation in all areas.
If you are a smoker, see your doctor and get on the road to quitting for good.
Eat foods that have the proper nutritional value.
Junk food does nothing for you but add fat and slow you down.
Every day new studies come out clearly showing that if you had a diet high in fruits and
vegetables you would decrease your chance of heart attacks, stroke and cancer.
Even if you don't exercise at all, implementing these two major steps will go a long way to
improving your health.
However, as I'm sure Dr. Bunch will agree, the benefits of a well-rounded fitness program
cannot be overemphasized.
One of the biggest complaints that individuals have today is that there is too much stress
in their lives, whether it be from work or at home.
Exercise is one of the best methods for reducing that stress in your life.
Exercise can also give you a rejuvenated source of energy to let you spend more time with
the kids and the loved ones.
People who exercise regularly are sick much less often, and as Dr. Bunch and I will show
you later, are much less apt to sustain a serious back or musculoskeletal injury, when
slipping and falling, when lifting, pushing or pulling something heavy, or when twisting
and turning.
The muscles of the body support our bones and ligaments.
The stronger those muscles are, the more resistant our body is to sudden trauma.
That's exactly right.
Now that we have discussed the merits of exercise, I would like to take a moment with Greg's
help to demonstrate three very important concepts on learning how to live without back or neck
pain and to avoid those nasty sprains and strains.
Greg, why don't you get dressed and when we get back, we can demonstrate these techniques
together.
Sure, Dr. Bunch.
I'll be right back.
Every day we do little tasks that stress our bodies in so many ways.
If you think about it, the spine has to be able to support our bodies, bending forward
and back, side to side, while remaining flexible for up to 80 or 90 years.
That's no easy engineering task, and there are no guarantees.
Without proper maintenance, the spine may not last half that long.
Believe me, I've seen enough 30-year-olds in excruciating pain to know that.
The back was designed to work best in certain neutral positions that when ignored by either
the bow in the back out when bending over, sitting with the back slouched, or twisting
and lifting, can potentially cause damage to the spine.
How then can we provide the daily maintenance that is essential for proper back and disc
nutrition?
We've simply learned to live by three basic guidelines whenever performing any task.
The first rule is to practice what I call posturing, which as Greg will demonstrate,
is to get in the proper neutral position when lifting any item.
The second rule is to utilize stabilization techniques.
If you have to bend over to pick up an item like Greg is doing here, or say some clothes
out of the dryer at home, you would use one hand to support and stabilize the upper body
while lifting with the other hand.
And third, if you do put yourself in an awkward bent over or twisted posture, to practice
posture relief immediately by performing some back extension exercises.
Now watch as Dr. Bunch demonstrates how you can use these three concepts to modify your
body postures whenever working or relaxing at home.
Is this what you're looking for?
You know you should really be drinking something healthy like juice of water.
And by the way, did you know that the slouched position you're in may be putting your body
at rest, but it increases pressure in the disc, pushing fluid out and potentially causing
the disc to break down over time?
To correct this posture, first sit as far back in the seat as possible.
And next, place a lumbar cushion in the small part of your back.
This can be commercially bought or simply just a rolled up towel.
Proper positioning of the low back also reinforces proper positioning of the head and neck.
But even with a lumbar support, you may find yourself over time back in a slouched position.
So in order to feed the disc, follow this simple exercise while watching TV or driving
in the car.
Simply arch your back away from your seat and then relax it.
Arch it and relax it periodically throughout the day.
And even more importantly, get out of the seated position whenever you can.
Stand up and do some back bends, side bends, or simply walk around to keep the circulation
of the spine going.
I even advise laying on the floor with the knees bent.
This really lowers pressure on the disc and truly gives your spine a rest.
Lucy, that looks like a very uncomfortable position.
Oh, it sure is, Dr. Bunch.
After a full day of doing laundry, my back is killing me.
Well that doesn't really surprise me.
You must remember the first rule of lifting, which is positioning and placing your body
in that neutral posture.
If I get down on one knee and get close to the dryer, I can keep my back straight and
use my hands to pull the clothes into the basket.
When I go to lift the basket up, I can bring it close to my knee, into my body, tighten
my stomach muscles, and slowly stand up using my legs.
Once up, do not twist, but turn the entire body with the basket to place it where you
want to go.
By utilizing proper posturing, you can accomplish just about any task around the house without
placing your back in jeopardy.
Notice in all these instances that the people keep their back straight, the load in close
to them.
They tighten their abdominal muscles when lifting, and slowly lift with the legs, never
twisting the upper body.
With a little forethought before every job, you too can utilize proper posturing.
I bet those groceries set you back some.
How about some help?
Well, it wouldn't be so bad if they designed these cars with an easier way to get the groceries
out.
If you would like, I can show you how our second rule of stabilization can help position
your body to best facilitate reaching over an obstacle like this.
Basically, we're looking for a way to stabilize our upper body, taking the pressure off the
disc as we bend over.
In this situation, you can utilize an upper body transfer technique to take the pressure
off your lower back.
Simply lean forward and support your upper body with your arm by placing your hand in
back of the trunk of the car and place your knee on the bumper.
Raising the leg tilts the pelvis forward, which makes it easy for you to maintain the
neutral boating position of the back.
Here you go, Betty.
Rehabilitation can work in all sorts of ways, while brushing your teeth, with one hand being
used for support on the counter and one leg back to reduce disc pressure, when bending
over to simply pick the newspaper off the ground using one hand on your knee to support
the back, and again, positioning the leg to the rear, or loading the dishwasher with the
back again supported with one hand resting on the counter.
Again, think ahead of time.
That is the best way I can approach this task to help stabilize my back.
Hey, Marty, it's looking good there.
Hey, Rick, thanks.
You know, but you must be sore from working all day and into the night like this trying
to get the paint and all those little places.
Well, you know, Rick, it's worth the little aches and pains and some long hours to be
able to do the job and do the job right.
Right.
You know, I was just watching Marty, and even though he was trying to get in a neutral position,
it looked like he had to bend over every once in a while to get in those hard to reach places.
This is a perfect opportunity to show you how to utilize our third concept of posture
relief whenever working in prolonged bent over or awkward positions.
Again, every few minutes, simply stand up and perform some back bend exercises to feed
the disc in your lower back, which is so badly needed.
Also, as Greg is getting ready to show you, some simple stretching exercises before and
during this type of job can also help eliminate the chance of injury tremendously, including
sprains and strains.
That's right, Dr. Bunch.
Stretching before, during, and after any strenuous task is crucial to avoid injury.
Why do you see football players, baseball pitchers, runners, and just about every other
type of athlete, including us swimmers, warming up before, during, and after any type of competition?
I want to welcome you to our CSX aerobic studio as we begin with a little walking in place.
I'll introduce all of our friends here in a second who will be working with us today
to demonstrate how to get in shape by addressing the three cornerstones of health, flexibility,
strength, and cardiovascular fitness.
We're going to address all three by performing stretching, strengthening, and aerobic exercises
that can be practiced right in your own living room.
These exercises promote a higher quality of fitness and reduce the chances of sustaining
an injury, sprains, or strains to your back, muscles, or ligaments.
Well, to start off with, here comes Dr. Bunch.
Hey, Greg.
I'm glad you could make it, Rick.
I'm glad to be here.
Now, don't feel bad if you need to have us slow down a little for you.
But seriously, if you folks at home need to rest at any time during this workout, please
do.
It takes a while to build yourself up to a level where you can sustain a prolonged period
of aerobic activity.
It is better to take it slow in the beginning and work up to a full workout gradually.
Our expert aerobic instructor, Bonnie, here.
Hi, everyone.
Will later be putting us through the ringer with a fine-tuned aerobic program.
And in the back row, we have our brave volunteers, Walter, Jill, and Jeanie, who are people just
like you at home.
They're here to demonstrate that you don't need to be a fitness guru to handle this workout.
Now that we've had our two minutes of light warm-up, it's time to get good and stressed
before beginning our routine.
While still standing, we can begin with the back bends, which, as you may remember, is
an important procedure to perform immediately after working with your back bowed out for
an extended period of time.
We'll perform 10 of these slowly, being sure not to overextend the back and staying within
a comfortable range of motion.
From the back bend, we move to the side bend, which is another form of exercise that increases
flexibility and also increases fluid transport to the disc in your lower back.
By maintaining flexibility, you are less likely to injure yourself by twisting and bending
over incorrectly.
We'll stand with feet shorter width apart, maintaining good balance, hands by the side,
then bend sideways with one arm pointing to the foot and the other arm on your hip.
We'll do 10 of these, reversing sides on each one.
Let's now move on to the upper body twist.
Back stress or strain is often caused by pulled ligaments of the spine.
Often this occurs because the spine is not flexible enough.
The upper body twist is an exercise of the spine that helps to keep those ligaments stretched
and loose.
By using preventative conditioning, you can keep your body in good flexible shape and
avoid injury.
To perform this exercise, place your hands behind your head and slowly rotate the upper
body to one side.
When you reach the end of your range of motion, hold for one to two seconds and then repeat
to the other side.
Do not bounce or use jerky motions.
Moving up to the head region, one of the most important exercises is the isometric neck
exercise.
During this exercise, push your head into your hands gently like this and apply moderate
resistance with your hands.
Maintain this pushing force for six to seven seconds, making sure you release the pressure
slowly at the end of each stretch.
This procedure helps strengthen the neck and prevent problems associated with forward head
posture.
Okay now, let's spread our feet apart in preparation for stretching the groin and hamstring muscles.
By stretching these muscles, we can avoid extreme discomfort of pulling them while bending
or twisting.
This exercise, as with all the rest, should be performed slowly without bouncing.
For the rest of these exercises, you will need a sturdy object to support yourself on,
such as a wall, sofa, or chair like we are using here.
Holding onto the chair with one hand to avoid falling, we are going to grab our ankle and
pull it slowly backwards to get a good stretch on the quadriceps and hip flexors in the front
of the thigh.
Be careful not to overstretch, maintain the stretch for six to seven seconds and then
switch to the other side.
Now, we'll work the opposite set of muscles by performing the gluteal stretch.
Again, holding onto the sturdy object with one hand, grab beneath your knee and pull
toward the stomach as we stretch those gluteal muscles located in the buttocks.
This is a good muscle group to stretch in order to prevent straining of the lower back,
which is closely associated with the gluteal area.
Hold this stretch for six to seven seconds and then switch to the other side.
Finally, we move on to the Achilles stretch, which involves stretching the calf muscle.
Keep your feet flat on the ground, leaning your pelvis forward while you stretch the
calf muscle in the back of your leg.
Again, hold this stretch for six to seven seconds and then release slowly.
We'll do about eight of these, alternating from one leg to the other.
The
next phase of our program is an assortment of important strengthening exercises that Dr.
Bunch is going to lead us in.
These exercises can be performed individually with breaks in between, or as we choose to
practice them, one right after another, in order to keep up a good sustained heart rate
to get a good aerobic workout as well.
Well, we should all be good and loose now having followed Greg's lead with those excellent
stretching exercises.
What I want to demonstrate to you now is a set of strengthening exercises that will increase
nutrition to your discs and increase flexibility and strength of the back and stomach muscles.
These muscle groups are vitally important as they support all components of the back
whenever you are lifting, pushing, pulling, or even just sitting on the sofa.
By performing these simple exercises and keeping in shape, you'll find that you'll be less
fatigued and experience improved health that will go a long way to improving the quality
of your life.
Okay, let's start by getting down on the floor, which is fairly soft here in the studio, and
begin the first set of exercises.
At home, a soft carpet or mat will work just fine.
This exercise is what we call the modified push-up.
We will push up with both hands at the same time keeping the pelvis on the mat.
We are accomplishing two goals, increasing flexibility of the lower back and increasing
nutrition into the disc by allowing fluids to move in and out of the disc.
You should do these exercises approximately 10 times, breathing out as you push up and
breathing in as you come down.
Next, we
will demonstrate the alternate arm leg lift.
Watch as we place our face down and lift one arm and the opposite leg up at the same time.
We then reverse the procedure with the opposite arm and leg.
This exercise increases the flexibility of the shoulders and hips and at the same time
strengthens the muscles of the back.
Alternate arm leg lifts should be performed very slowly, about 10 times per side.
Next, we will do the push-up with both hands at the same time, breathing out as you come
down.
We will do the push-up with both hands at the same time.
Probably the most important procedure in the strengthening routine is this next back extension
exercise.
Keeping the face down at all times and using exclusively the back muscles, extend your
body off the mat, hold a few seconds and lower gently back to the mat.
This exercise uses muscles of the lower back that when strengthened are very important
in protecting the spine.
We'll repeat it about 10 times.
Let's do the push-up with both hands at the same time, breathing out as you come down.
This next needed chest exercise is perhaps more stretching-oriented than strengthening,
however it is excellent for our program.
Bring the knees slowly to your chest, grab the knees with your hands and pull down gently
while bringing your head and shoulders off the floor.
Hold for about 7 seconds, then relax.
We'll repeat this exercise 2-4 times to get a nice stretch on the lower back.
Our next flexibility exercise is the low back rotation.
To perform this move, you raise one leg straight up in the air, keeping both shoulders flat
on the floor, and bring your foot all the way over as far as you can.
Do not raise your shoulders off the mat, otherwise you will not get the full effect of spine
rotation.
Reverse the procedure slowly to the opposite side for a total of 10 repetitions.
Utilizing this technique can increase the flexibility of the lumbar spine and help prevent
pulling a ligament or muscle while at home or on the job.
Again, we'll repeat this exercise 2-4 times to get a nice spine rotation.
Increasing the strength of the abdominal muscles is one of the most important procedures you
can perform to protect your back, and the sit-up is one of the best exercises for strengthening
the stomach muscles.
However, the way I was taught as a kid in school to perform sit-ups with the hands behind
your head and the legs flat on the floor has been shown to actually be detrimental to the
health of the spine.
That always strains the back and utilizes the hip flexors, which is a muscle group we
care not to use.
The best way to perform what we call a straight partial sit-up is to place your hands loosely
to the side of your ears and raise your upper body only up part of the way, concentrating
the exercise on the lower abdominal muscles.
As you have proved with this exercise, you may decide to go to a more aggressive form,
which most people refer to as the crunch.
This involves raising both knees at the same time as you do the partial sit-up.
When you feel your stomach start to burn and quake, you know that you're making some headway.
Another adaptation of this exercise which strengthens another important muscle group
is the rotational partial sit-up.
Again, put both hands by the side of your head with the elbows up, then sit up rotating
your upper body touching one elbow to the opposite knee.
Do not place your hands behind your head or neck and pull up as this will only create
stress on the neck.
Remember to breathe out as you come up each time while you perform about 10 of these abdominal
muscle builders.
Well, Dr. Bunch, do you think we have them tuckered out yet?
I don't know about you, Greg, but I'm looking forward to Bonnie's aerobic program and sweating
us through this.
The only thing, Bonnie, I'm worried about you think, oh, Greg here will make it.
Well, just to make sure we're giving him a challenge, I'll be sure he has at least
two steps when we get to the step portion of our aerobic program.
I can take whatever you dish out at me, Bonnie.
I'm just worried about Dr. Bunch here.
He looks a little pale.
However, our back roller seems to be holding up just fine.
This next aerobic section is where we really start to achieve the sustained conditioning
that will improve your health in so many ways.
The goal of aerobic conditioning is to raise your heart level for 20 minutes or more, three
to five times a week, in order to strengthen the most important muscle in your body, the
heart.
This is one of the best ways to actually favorably alter your day-to-day cholesterol and blood
pressure levels, keep stress in check, and have a lot of fun in what can be an enjoyable
social environment.
That's not to say you just can't pop this tape in when you're home alone and join along
with us any time you like.
Well, enough talk, let's turn the show over to Bonnie.
Thanks, Greg.
Let's change places and get started by first doing some marching in place.
Right, left, right, left, right, left, right, left, right, left, right, left, right, left,
left, right, left, right, left, right, left, right, left, left, right, left, right, left,
right, left, right, left, right, left, right, left, right, left.
Right.
Four, three, two, low jacks.
Right, left, right, left,
right, left, right, left,
right, left, right, left.
Four, three, two, right leg bicep curls.
Seven, six, five, four,
three, two, again.
Eight, seven, six, five,
four, three, two, again.
Four, seven, six, five,
four, three, two, again.
Five, six, five, four, three, two, again.
Again, eight, seven, six, five,
four, three, two, again.
Eight, seven, six, five,
four, three, two, again.
Eight, seven, six, five,
four, three, four, three, two,
lunge it.
Right, left, right, left,
right, left, right, left,
left, right, left, right,
right, left, right, left,
four, three, two, again.
Lunge right, lunge left,
lunge right, lunge left.
Four, three, two, again.
Four more.
Four, three, two, again.
Four, three, two,
four, three, two,
pick up your knee.
One, two, three, four,
four more, three more,
two more, again,
four, three, two,
do it again, four more,
three more, two more,
again, four, three,
two, again, four,
three, two, again,
four, three, two,
how you doing?
Again, four, three, two,
again, don't lose knee,
come on, four, three,
two, again, four more,
four, three, two,
again, four, three,
two, again, four more,
stay with me, three more,
foot, march, march, march,
march, right foot,
on four, three,
take it forward right here,
one, two, three, tap left,
up, back, up, back,
forward, and back,
and forward, tap and back,
tap forward, and back,
forward, and back,
keep going, and back,
and forward, breathe,
and back, and hold your breath,
and back, move up,
tap and back, tap, move up,
tap and back, tap,
and tap, up, and back,
this time knee up, knee up,
tap, knee up, tap, knee up,
tap, knee up, tap,
come on, let's go, knee up,
tap, knee up, tap, knee up,
tap, knee up, tap,
a couple more, four,
back, three, back,
two, back, last one,
back, forward up, back it,
forward up, back it,
one more time up,
take it back, side tap right,
side tap right, left, right,
left, right, left, right,
left, tap, tap, tap,
to the inside, tap, tap, tap,
tap, tap, tap right,
tap left, tap right, tap left,
four, three, two,
come to center, march left,
left foot, seven, six, five,
four, three, left foot,
grapevine, grapevine,
back, left foot, back,
on four and back,
on three and back,
on two and back,
last one and back,
keep moving, grapevine left,
grapevine, grapevine,
one more time, come left,
back to center, march.
Next thing we're going to do
is four side toe touches.
So we're going to step right tap,
step right tap, step right tap,
step right tap,
then we're going to go into
a hamstring curl.
It's hamstrings, hamstrings,
hamstrings, hamstrings.
Everybody's okay with that?
Then right foot mambo, mambo,
mambo, mambo,
mambo back to center,
march it left, left, left, left,
four, three, two, one,
tap to change, right side, right side.
Let's try it on the right again.
One, four, three, two,
we're going to do four side toes,
toe taps starting with your right foot.
On four, three, two, side toe it,
tap right, left, right, left,
right, left, right.
If you want to add intensity,
you can add your arms,
pulling them down even more intensity,
lifting them up higher,
keeping them above your heart,
increases your heart rate.
Okay, we're going to change,
we're going to do hamstring curls
on four, on three, on two,
and one hamstring curls.
Right, left, right, left,
right, left, right, left,
four more, three more, two more.
Let's step it down into a mambo.
Right, right, right,
you can add your arms, right,
mambo, four, three, two,
step it down deep,
four more, three more, two more.
Keep it going, how y'all doing?
Four, three, two,
now cha-cha-cha, cha-cha-cha,
right foot, left foot, left foot,
left foot, left foot.
Y'all okay with that?
Four, everybody got that?
Left foot lead, four more.
Jeannie, you okay?
How about you, Jill?
All right, four more, three more.
How are you, Greg?
Okay, okay, we're going to
tap it to the left here.
Tap left, tap left,
tap left, tap left,
four more, how y'all doing?
Three more, anybody know what comes next?
Curls, up, up,
Greg knows he's following us.
Four more, three more,
two more, again, come on,
pick it up for eight, seven, six,
five, four, three, two,
again, four, three, two,
and a one, step it down on the left foot,
mambo, ready, mambo,
mambo, mambo, left foot,
mambo, mambo,
four more, three more,
two more, again, keep it light,
four, three, two,
mambo, four more,
three more, two more,
again, mambo, mambo,
four, three, two,
again, four, three,
two, come back to a march,
right foot, right foot.
All right, before we begin the step portion of our program,
let's take a moment to discuss our target heart rate
and how to correctly take your pulse
in order to determine whether or not
you're working within a safe range.
By knowing your target heart rate,
you can determine a safe and effective
high and low exercise pulse rate
based on your age and level of fitness.
The American College of Sports Medicine
recommends that you calculate both 55%
and 90% of your maximum safe heart rate
to find the low and high ends of your range.
Your pulse rate will vary,
but it should be within this range.
Use this chart to calculate your training range.
Everyone begins by subtracting their age from 220
to arrive at the predicted maximum safe heart rate.
To find the low end of the range,
multiply this by.55 for 55%,
and to compute the high end of the range,
multiply it by.9 for 90%.
By dividing these numbers by six,
you can get the high and low 10-second pulse rates
to use for reference when taking your pulse.
You can also just cheat by looking at this chart,
which gives the pulse range for certain age groups.
Beginners should work at the low end of the range,
and only competitive athletes should work as high as 85%.
To use this information, you need to know your pulse rate,
which is calculated in 10-second increments.
With your first two fingers, not your thumb,
press lightly on your radial artery
close to your thumb on the inside of your wrist.
Count the number of beats for 10 seconds.
Now compare it to your 10-second high
and low training range rates,
and be sure that it is within those numbers.
If it's too high, slow down,
and if too low, pick it up a bit.
Now you're ready to continue your workout program.
Okay, let's start with basic step.
So we're going to step with our right foot.
Right.
Remember to always step up with the heel of your foot.
Make full contact on the bench.
Don't let your heel hang off the back of the bench.
Four. Keep going.
Keep your chest out. Stay erect.
Don't lean over.
Four more.
How's everybody doing?
Good.
Everybody's okay? Remember to breathe.
Don't hold your breath.
Keep your chest up.
Full contact on that bench.
Don't slam your feet into it.
Soft touch.
Can you add those arms with it?
Okay.
We're going to switch to a left foot lead.
I'm going to count you down on four.
Three.
Two.
Tap change. Left foot lead.
Eight.
Seven.
Six.
Five. Everybody okay?
Four.
Three.
You okay, Jeannie, back there?
How about you, Walter? Good?
That's a bunch.
How'd you go?
Four more.
Three more.
Two.
Keep that chest up.
Eight more.
Seven.
Six.
Five.
Four more.
Three more. Keep going.
Two. Breathe. Tap change.
Right foot. Up.
Okay.
We're going to go into another step.
Another basic step. It's called the V step.
Ready? On four.
On three.
On two.
Let's go. V step.
V step.
Right, left.
Right, left. You can add your arms.
Right, left.
Adding those arms to get your heart rate going.
Right, left.
Good job. How you doing, Greg?
Great.
Eight more.
Seven.
Six. Keep going.
Five.
Four more.
Three more.
Two more. We're going to tap and change.
Left foot. Left foot.
Left foot.
Keep those arms moving.
Get that heart rate going.
How you doing back there, Jill?
Good. Four more.
Three more.
Two more.
Keep me moving.
Basic.
It's called the V step.
Ready?
Four.
Three.
Two. We're going to take it into a basic step.
Just come basic. Left foot.
Left foot.
Four.
Three.
Two.
Let's do that four more times, and then we're going to tap.
Change, leaving without right foot.
This is four.
Three.
Two.
Tap and change. Right foot.
Right foot.
Four more.
These steppers are very affordable.
They can be purchased at your local
department store.
Or at a sporting goods store.
Or you can make them yourself at home.
Using plywood.
Making them
three feet long.
At least eighteen to twenty-four inches
wide. And anywhere from
four to eight inches high.
Okay. We're going to go into a turn
step. Which means we're going to step
right and turn with our left shoulder.
Always step up with the
leg closest to the bench.
Always step up with your heel.
Coming down with your toe.
Ready? Turn step. Turn it.
Left up. Turn.
Right up. Turn.
Left up. Turn.
Right up. Turn.
Left up. Turn.
Good job. How y'all doing?
One. How you doing Greg?
Four.
Three.
Two.
Okay. This time when we come back around
we're going to go over the top of the bench.
Let's go over. Over. Take it back.
Now give me a turn step.
Come back.
Let's go over the top of the bench.
Come back.
Turn step.
Come back.
Over the top of the bench.
Good job. Let's go over the top.
Turn step. Left, right.
Come back.
Over the top of the bench.
Come back.
Turn step. Now over the top of the bench.
Over.
Turn step.
Over the top of the bench.
Over.
Turn step.
Over the top.
Back.
Turn step.
Over the top.
How y'all doing? Take it back.
Turn step.
Over.
Turn step.
Over the top.
Take it back.
Turn step.
Over the top.
Back.
Turn step. Now add your arms if you can.
Over the top.
Back. Turn step.
Over the top.
Back.
Turn step.
Over the top.
Back.
Turn step.
Over the top.
Back. Turn step.
Come on, let's go.
Over the top.
Back.
Turn step. Basic right.
Did I go too fast?
Sorry. Basic.
Basic.
Let's go. Eight more.
Seven.
Six.
Five.
Four. Now what we're gonna do here
is we're just gonna tap a change on every
count. So
we're gonna go four
tap. Three
tap. Two
tap. One
tap. Two
tap. Three
tap. Four
tap. Five
tap. Six
tap. Seven
tap. Eight
tap. Nine
tap. Ten
tap. Eleven
tap. Twelve
tap. Thirteen
tap. Fifteen
tap. Fifteen.
Tap.
Four. Three.
Two.
One.
Basic right. Basic.
Basic.
Now all we're gonna do is turn to the
left and do a side leg
extension. You can stay
basic. Watch me for one set.
And then come back around with
me. So we're gonna go turn
left reach. Turn
right reach. Turn left
reach. Turn right
reach. Turn left reach.
Turn right reach.
Turn left reach.
Turn right reach.
Turn left.
Turn right. How y'all doing?
Turn left. Contract.
Contract
your glutes.
Up. Lift.
Up. Lift. Four
more. Three
more. How y'all doing? Two
more. Remember stand up straight.
Don't hold your breath. Four.
Three.
Two.
Again let's go with our knee up this
time. Knee up.
To the corners. Knee up.
Knee up.
Left side.
Right side. Step all the way up on that bench.
All the way up on that bench.
In the center of your bench. Up. Lift.
Lift.
Also you can do all these moves on the floor
without a bench.
Low impact workout.
Four more.
Three more.
Two more.
Just a basic tap down.
Tap.
Tap side.
Four more.
Three more.
Two more.
Let's go basic. Right foot.
Right foot.
Now that was a killer workout.
As we cool down here for a few minutes,
which you should also be doing at home,
I went to see if the rest of our group here at CSX Studio
enjoyed that workout as much as I did.
I thought everybody did a terrific
job. Even Dr. Bunch.
No problem Greg. If I keep this up I'll be lapping you
at the next swim meet. I look forward to
your formidable competition Rick,
and I also hope that all of you strive to excel
in one sport or another. It's a healthy way
to meet new friends and bring the family
together. Not everyone
is as lucky as I've been to be able to win
an Olympic medal. But just like I had to work
hard to achieve my goals, so do you.
I sincerely hope that you have learned today
how important it is to follow the lumbar
stabilization techniques, safe lifting
practices, and aerobic stretching
strengthening and conditioning exercises
we have presented today in order to
prevent damage to your spine and improve
the overall health and quality of your
life. The techniques are simple
but require you to constantly be alert to
the physical demands of the task at hand
and be willing to make the commitment
to exercising the needs of your body.
The concept of thinking like an athlete is key.
Because like an athlete, the road to a
winning season at home is dependent
upon your health and mental capacities.
Bye now, and don't
forget to exercise.
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