Watch Judy Nolte as she dispenses some great tips on drinking, eating and stretching right after a hard workout.
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The Wonder of Water Judy: Wow! Great workout you guys. Was that not fun learning all those kardio funk moves? Well, you know the best thing you can do for yourself after a workout. In fact, even before, during and after it is to drink water and we need to drink eight glasses of water everyday. It keeps you re-hydrated. And you know what, (muffled) just does not cut it. In fact, it dehydrates you. So, when you are working out and playing sports, drink your water everyday. Great job! [Advertisement] Fuelling Food Judy: Wow! Great workout you guys. Are not those African moves incredible? But boy, whew, they make us work hard and after a hard workout, you need to refuel your body with really great food, apples, oranges, bananas, even a peanut butter and banana sandwich is great or a bar. Anything to keep you going strong through your workouts, just remember, wholesome nutritious food is what you need. Great job! [Advertisement] The Beat Goes On Judy: Wow! Another great workout you guys. Latin, I love it. And you know what happens when you workout, your heart works, works and works and that is what exercise is all about, it is keeping your heart nice and strong. But what you need to do is you need to monitor your heart rate during exercise just to make sure you are not working too hard. So, what you do is you take your two fingers, you place it on your pulse gently, try not to press down too hard, do not use your thumb and then you would monitor it usually for 10 seconds. And if your heart rate is any high of even 28 or 29, you might be working a little bit too hard so you might want to slow down a little bit. Judy 2: Mine was 23. Judy: Whoa, good job. Kid: Mine was 20. Judy: Ryan? Ryan: Mine was 22. Judy: Lance? Lance: Twenty one. Judy: Wow! These guys are working really hard. Great job and do not forget to check it while you are exercising. [Advertisement] Stretching Time Judy: After an aerobic workout, it is really important to stretch out your muscles and so I want to show you a few great stretches, turn to the side. The first one is your (muffled) stretch. Take your leg back, it is the muscle in the lower part of your body. Now, stretches should be held for at least 30 seconds, but today, I am just going to walk you quickly through some stretches, holding it nice and tall, great! Now, press your hip forward, bend your back knee, now we are hitting our hip flexor, good. Hold that stretch. Now, for the quadriceps, which is the big muscle in front part of your leg, pushing down, knee to knee, if you have problem balancing, you can always put your hand on your friend’s shoulder, good. And the hamstring, which is the muscle in the back part of your leg, taking it back, support your weight, tilt one high leg straight, looking good, good. And the last one for your lower back which is really important as well. Feet apart, support your weight, now, curl up, drop your head just like (muffled) towards your belly bottom, perfect, holding it and release and now let us roll all the way up. Great job! How do you feel Cristina? Cristina: Great! Judy: How about you Lance? Lance: Excellent! Judy: Good job you guys. [Advertisement] Fun With My Friends Judy: Whew, another great workout. I love those kardio funk moves. And you know what, the best thing is, is that we are doing it with friends and that is what it is all about. When you get involved to sports and physical activity, you are going to make new friends and you are going to make friends that are going to last for the rest of your life. So, get out there, be active and make a bunch of great friends. Good job you guys! Well done Riza. [Advertisement] What a Life! Judy: Thanks for working out with us everyone. We have had a great time and we would like to leave you with one really important message and that is to workout every single day because you are going to feel great about yourself physically. You are going to feel like you are on top of the world and you are going to feel great abo