(KHNL) - Sure it's The Fourth of July. But fitness never takes a holiday. Joining us are "Get Fit Hawaii's" Sharla and Michael Hofmann.
MARVIN: Good morning.
SHARLA: That's right, exercise every day.
MARVIN: Everyday and with that, what do we have here?
SHARLA: We have our medicine ball and what we're going to do is a push up, but it's a push up pass over so again you're working the core, shoulders and pectorals major which is the chest.
MARVIN: Push up pass over.
SHARLA: Push up pass over and I'm going to give Michael the ball and he can demonstrate for us while I go ahead and explain. Now if you're a beginner, you can go on your knees. But basically what you're doing is that you're doing a regular push up.
MARVIN: You can see I'm gearing up and pulling up the .... Oh...
SHARLA: And passing the ball. Now, you can see that keeping the core very, very strong and stable. Now what you're doing is recruiting muscles that you've never worked before, right?
MARVIN: Or don't have.
SHARLA: No, you have it Marvin. But we're just working the core, working the chest, working everything as you can see. Now you can make it harder by placing your feet closer together as well.
MARVIN: Michael, show us how it's done.
MARVIN: Alright, well...
MICHAEL: It's your turn.
MARVIN: Alright, I'm going to scoot this way because it seems about right.
SHARLA: Keep your core nice and tight. Your abdomen are nice and tight.
MARVIN: Oh...this must really work because I can hear you breathing. Alright here we go.
SHARLA: I love this exercise, okay so now inhale, exhale, pass the ball over...there you go.
MARVIN: And then...
MARVIN: Wheew! Hoo! Hoo!
SHARLA: And you can see this muscle fibrillating.
MARVIN: Is that what it's called? I thought I was just trembling.
SHARLA: Yeah, fibrillating, trembling, shaking (laughing).
MARVIN: Wow! Look at the ball shake. Okay, that's it. This is my last one and I mean it.
SHARLA: At least 10 to 20 repetitions.
MARVIN: 10 to 20?
SHARLA: Yes, to start off, you can do ten. But for the beginners, you can go on your knees or stay on one side and push up.
MICHAEL: Do five on the right side and five on the left.
SHARLA: It helps you with your skills. Any kind of sports definitely helps you with this.
MARVIN: To his defense, we are both catching our breath, but you can't tell. It works so many body parts.
SHARLA: It works so many body parts and it's so important to change the exercise when you go to the gym or when you're at home or when you're outside, it's important to change your exercise because muscles have memory, you get bored too if you use the same kind of movements.
MARVIN: Let me ask you as we breathe hard, there's a big difference between aerobic and anerobic exercise, despite the fact that we're panting, this is not an aerobic exercise.
MICHAEL: No, it's basically a nice thing, it's actually anerobic but how we just develop it, we put a little aerobic in it. We have to move the ball from the left to the right. It's always the best exercise if we can both combine it, anerobic and aerobic.
MARVIN: Now one thing is, I just go off the anchor desk, I come here and we started doing push ups but really what we should be doing is warming up. I'm going to ask you guys about warm up. What is the appropriate amount of warming up? We see guys go to the gym they sit down and start pumping up, that's kind of a dangerous thing to do?
SHARLA: It is, absolutely.
MICHAEL: The best thing really, every time you lift any weight, you got to warm up definitely and stretch a little bit the muscles you're going to work on. I would say four, five minutes before you really work out, warm up. Stretch your muscles, if you do chest muscles, stretch your chest muscles because you want to prevent injuries you don't want to go into it cold.
SHARLA: It's called Dynamic Stretching right now. There's different kinds of stretching but one of the best kinds is what we called Dynamic. Meaning that you don't just stand still and stretch, you can do a lot of movements. That's dynamic so that you get the blood flowing into the areas.
MARVIN: You find that people stretch ...not over stretch but they kind of wear themselves out, is there such as too much stretching?
SHARLA: You can never over stretch
MICHAEL: If you want to go to the gym to develop some muscle mass or something and you just do too much stretching in aerobic basically it defeats the purpose of what you want to do weight losing.
MARVIN: For the muscle mass.
SHARLA: For the muscle mass, right.