Body and Spirit

Fitness For Women

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Martha Weber, Susan Santos

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Series Code: BAS

Program Code: BAS000035


00:02 The following program is designed
00:03 to demonstrate simple workouts
00:05 that you can use to improve your health.
00:09 Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 Stay tune for Body and Spirit.
00:17 Today's topic is going to be fitness for women.
00:48 Hello I'm Dick Nunez, Wellness Director
00:50 of the Black Hills Health and Education Center.
00:52 Welcome to Body and Spirit.
00:54 Today's topic is going to be women's fitness.
00:57 Women today have been given this sales pitch
01:00 they are all supposed to have a Barbie doll figure.
01:02 And women go to extreme measures to try and become fit.
01:05 Lot's of diets, some even become anorexic and bulimic
01:08 and actually started to destroy themselves.
01:11 Unfortunately since they diet so often,
01:13 I see women often times
01:14 partaking of things they shouldn't need.
01:16 Eating lots of refined foods, quick foods,
01:19 weight watchers type foods
01:21 or just going for the microwave
01:23 and putting whatever they can in there.
01:25 Not giving their bodies really
01:26 what they need to be fit and healthy.
01:28 Also we see the fact
01:29 that they don't understand the exercise
01:32 and how to exercise properly.
01:34 And so they find themselves in a vicious cycle.
01:36 What do they supposed to do?
01:38 How are they gonna turn themselves
01:40 in to the type of body they want to have.
01:42 So, today we're gonna focus in on that.
01:44 And try to talk a little bit
01:45 about how women should be eating
01:47 and how they should be taking care of themselves.
01:48 The Bible does tell us, that all the we do,
01:51 all the we eat, all the we drink
01:52 shall be done to the glory of God.
01:54 When women decided to take in beverages like pop,
01:57 to whose glory they are taking it in,
01:58 has no nutritional value
02:00 and the reality is it starts harming their health.
02:02 So we are gonna focus that,
02:04 on that today on Body and Spirit.
02:05 So I think we are ready, let's get started.
02:08 And helping me out today will be Martha and Susan.
02:14 Okay, put it up on chair there, thank you.
02:19 Okay we always wanted to start by loosening up a little bit.
02:22 So Susan, let's bring you up over here.
02:25 We're just gonna swing the arms around a little bit
02:27 and just starts to loosen up.
02:33 Okay, now let's go the other way.
02:40 Remember, stretching is a means of getting flexible,
02:44 but isn't necessarily warming up.
02:47 So when we warm up
02:48 we just want to get the blood circulating,
02:50 get the joints moving and let the body know
02:52 that it's getting ready to do something.
02:56 Okay relax, okay. Are you ready?
03:01 Why don't you come a little closer together
03:03 and I want you to get down in push up position.
03:06 We're gonna start with some push ups.
03:08 And we're gonna do in the female form
03:10 or you gonna be have your knees on the ground.
03:12 Now go ahead and lower yourself down
03:15 and push up, good.
03:17 It's important to have the shoulders,
03:19 excuse me the hands just wider,
03:20 little wider and shoulder with, you are doing just fine.
03:23 Okay keep going.
03:25 The elbows go after the side,
03:27 as we focus on the chest.
03:28 Okay keep going and another one, good.
03:34 just keep wrapping it off now.
03:40 Excellent, often times women don't think
03:43 they can do push ups and in reality they can.
03:46 Seen women do one hand push ups
03:48 without any problem at all. We won't do that today though.
03:50 Okay, keep going.
03:54 Let's see if you can do five more.
04:02 Okay and go down part away and just hold it there
04:05 and try to hold it for 10 seconds,
04:06 one, two, three, four, five,
04:10 six, seven, eight, nine, and ten.
04:14 Excellent, good.
04:18 Start to feel that just a little bit. Yes.
04:20 Okay, now we're gonna stretch arm,
04:22 now we're gonna reach back.
04:25 And let the chest stretch.
04:29 Okay, and reach across.
04:32 This time we're gonna stretch the back.
04:35 Okay, and reach back again.
04:38 Feel that stretch.
04:41 And when you come forward,
04:42 you wanna wrap around and stretch the back.
04:48 Okay, good.
04:49 Now we're gonna train the back,
04:51 the upper back area.
04:53 That's the area that women often times neglect
04:55 and they start to get this forward head tilt
04:57 and they start to loose their posture.
04:58 And as they grow older
05:00 that forward head tilt leads to more problems
05:02 in their upper thoracic area.
05:04 You ever seen a lady who gets this
05:05 rounded affect on their upper,
05:08 right underneath their neck is called dowager's hump.
05:10 We don't want that, do we?
05:11 So we like to do whatever we can to avoid it.
05:14 And one of the things to do is to make sure
05:15 the muscles in between your scapula,
05:17 those two triangular shape bones in your back
05:22 also known as the shoulder blades.
05:24 All those muscles are inline around that.
05:26 We want to make those strong.
05:27 So, what we're gonna do
05:28 is we're gonna bend over, reach out,
05:31 we're gonna grab our wrist, okay.
05:34 Once you have your, take your hand like
05:36 you're gonna shake somebody's hand, okay.
05:38 We're gonna pull back and then you will reach back out.
05:42 Now we are supplying the resistance here.
05:45 So we pull back and pull back out.
05:51 Okay, we want to tuck it right back
05:53 in to right straight back.
05:56 Want to make the movement just as simple as possible.
05:58 It's kind of we're starting a lawn mover.
06:02 Okay, keep going.
06:07 And you dictate how hard you work,
06:10 fight it and pull it out.
06:13 And the whole time you're doing you think about squeezing
06:17 the shoulder blade back.
06:21 Okay let's do five more.
06:28 And two more.
06:31 Good, okay.
06:32 Now we're gonna switch.
06:34 Grab your hand and pull.
06:43 Okay, going, keep going.
06:44 We're gonna try to do 20 of them,
06:46 bend your knees just slightly.
06:48 Okay, you wanna feel it back in here,
06:50 good, excellent, okay.
06:55 How you're doing here? Good.
06:59 Okay.
07:02 You're looking like champs already, good.
07:07 Okay let's try and do five more.
07:17 Excellent, good.
07:19 Other thing I find women do often times
07:21 is they baby themselves though their workout.
07:23 We're not gonna do that today.
07:25 We're gonna make sure we get a good workout in, okay.
07:29 Let's put the arms out.
07:31 Now we're gonna draw a little tiny circles.
07:33 We wanna keep the arms straight.
07:35 And now we are gonna do is we're gonna make those
07:37 circles little bigger.
07:41 Now we're gonna make those circles small.
07:45 And now big again.
07:50 And now small.
07:54 Okay, now we're gonna go backwards.
07:57 And as you go backwards,
07:58 you want to think about those shoulder blades again.
08:01 Trying to work the muscles in between there.
08:05 Now let's make it bigger.
08:08 Okay, let's keep it going,
08:10 make it small again.
08:14 There are 16 muscles on each side,
08:17 attach in to the shoulder blades on each side.
08:19 So we have incredible complex network of muscles back there.
08:23 Okay, bigger still.
08:30 Okay, tighten it up.
08:33 Okay, and go back to front again.
08:36 In fact, when you study anatomy, physiology
08:38 just becomes really evident
08:39 that there is a divine creator in there.
08:41 You look at the average body
08:42 has 50 to 60,000 miles of blood vessels in it.
08:46 And that's incredible, and then you
08:47 take all the strands of DNA,
08:49 you can go to the sun and back five times,
08:51 that's 93 million miles away one way trip,
08:54 all that in a average human body.
08:59 Okay now tighten it up again.
09:02 Keep those arms up.
09:03 My arms are up here nice and high,
09:05 what's happening to you? My arms are heavier than yours.
09:08 Okay.
09:09 Okay may we better just hold it here,
09:11 okay, nice and level, oh, good.
09:14 Nice and level. We're gonna hold it for thirty seconds.
09:17 What do you think? We can make it.
09:19 Maybe.
09:22 Want to be confident, yes, we're gonna make it.
09:24 Yeah, let's go for a minute.
09:26 No we don't do that, ten seconds.
09:29 Keep hanging in there.
09:33 And there is twenty.
09:35 one, two, keep them up, three, four,
09:39 it's gonna feel good when you put them down
09:40 six, seven, eight, nine, down.
09:45 Oh, you felt that. Yes.
09:47 Okay. Now let's draw the arms up like this.
09:52 Okay, we're gonna go up and down,
09:53 this will help stretch it out a little bit
09:55 and also it tries to bring into affect
09:57 the Trapezius muscles which are these muscles right here.
10:01 They come off each side of the neck,
10:03 Trapezius is a long muscle starts up in your skull
10:06 and goes all the way down to T12,
10:07 so it goes way down your back.
10:09 Okay. Let's keep the elbows up.
10:12 Push down. Good.
10:23 Okay. Let's try and do ten more.
10:27 This is another excellent exercise
10:29 to keep our posture good.
10:35 Anybody tell you to sit up straight
10:37 and have a good posture.
10:39 And then we always have to think about it.
10:40 Well, when you exercise on a regular basis
10:42 you don't need to think about it. It just happens.
10:48 Okay, good. Relax.
10:51 Let's stretch your shoulders out now,
10:52 just bring your arm across,
10:54 grab your back behind the elbow.
10:57 There you go right in here.
10:59 There you go.
11:01 Okay. Keep holding it.
11:07 Okay. Let's switch the other side.
11:13 I think we don't have three arms, huh.
11:17 Okay. Back sometimes really sad
11:19 when we watch a lot of young people today,
11:21 and how badly they slouch.
11:23 Because it's gonna catch up with them
11:25 before it's too long.
11:27 Hold on for five more seconds.
11:31 Okay. Good. And relax.
11:35 All right. Now I want to stretch the upper back area.
11:39 We're gonna grab an elbow like this and pull back.
11:49 Okay. Now the other side.
11:53 Feel that stretch.
12:03 Five more seconds.
12:07 Okay. Good.
12:08 Now we're gonna do some biceps,
12:09 we're just gonna have the arms up
12:12 and we're gonna flex them down like this.
12:15 It's like we're in a body building contest. Okay.
12:18 Squeeze them down, reach out. Good.
12:23 and you dictate how hard you work here.
12:28 I found back when I was involved in bodybuilding years ago
12:31 after doing this for a long time.
12:32 It actually made you really tired.
12:34 So I found that we could just take the same exercise
12:36 as we did in bodybuilding in the posing
12:39 and really good workouts just by concentrate on reflection
12:43 as we do it, in fact, anytime I do this exercise
12:46 I always feel a lot in my biceps.
12:53 Okay. We'll see how you're doing, keep going,
12:56 keep the elbows up, you wanna bring the wrist.
12:59 There we go.
13:06 Okay, good.
13:07 Feel those biceps flex each time.
13:12 There you go.
13:15 Okay. Five more.
13:22 And Two more.
13:25 Good job. All right.
13:27 Now what we're going to do is we gonna work the tricep area,
13:29 and what we're gonna do that is
13:30 we're gonna just brace our wrist,
13:34 we're gonna push down and then bring it back up. Okay.
13:38 Now try and push all the way down straight
13:41 and make yourself work.
13:42 Give your self some good resistance
13:44 and then pull yourself back up.
13:47 Try and focus on the tricep going, keep going.
13:50 See how you're doing here, focus right in here.
13:54 Good. Oh, excellent.
13:56 Feeling it back there. Okay.
14:02 Things were quivering and jumping around back there.
14:05 That's good. You want those fiber's contracting,
14:09 Okay. Let's do five more.
14:16 Okay. And two more.
14:20 Excellent. Okay.
14:21 Let's switch over the other side now,
14:24 nice steady press all the way to the bottom,
14:33 want to turn the hand a little bit more
14:35 so it's like you're shaking somebody's hand, there you go.
14:41 And ten more. Work it hard.
14:44 Force your body to go through the motion,
14:47 give yourself some good resistance.
14:53 And three more.
14:59 Okay. One of the areas that women are always
15:02 wanted to focus on is their hips and thighs
15:05 and that region there.
15:06 So we're gonna do that now. Okay.
15:08 And the way we're gonna do that,
15:09 we're gonna do an exercise, it's very beneficial
15:12 but also little bit difficult that's squat.
15:15 Now everybody thinks they might not have squat down properly,
15:17 but the reality is they don't,
15:19 when I ask people to squat
15:21 their first motion usually is
15:23 they wanna push their knees forward,
15:24 and their toes come up.
15:26 And that's wrong we don't want to do that.
15:28 When we squat down you've ever heard
15:29 the old saying "Use your legs".
15:32 Well, in reality that's very important
15:34 'cause when you bend down to pick something up,
15:36 you want to use your legs in order to pick that up.
15:39 But you want to have your body squat down properly
15:42 If you jitter forward like this,
15:44 you're not going to get the benefit you want
15:46 like you would if you had a proper position.
15:48 So when we squat down the first thing we do
15:50 is we push our hips back.
15:53 And we push our hips back and when we sit back
15:56 and we don't want our knees to go over our feet at all.
15:58 And so we cross our arms across the chest,
16:01 now when we do our squat
16:02 normally we're gonna have a stand just a little wider
16:05 than shoulder width with the toe's turn out just slightly.
16:09 But we're gonna go even wider still
16:11 because we're gonna do a series of squats,
16:13 this going to train your entire leg,
16:15 we're gonna the first set is gonna work the inner thigh,
16:19 Okay. So we're gonna start squatting down and back up.
16:24 Push your hips back and go down little deeper if you can.
16:30 This is an excellent exercise
16:32 also for toning the gluteus maximus area.
16:35 Nothing hits that area like doing some squats.
16:39 Maybe you want to step back even a little further.
16:42 Good. Push your hips back. Okay.
16:45 Let's get you both up,
16:46 I mean, up position, okay, now down,
16:48 try and get some more unison.
16:51 Okay, and down.
16:54 And down. Pushing the hips back.
16:59 We'll do five more like that.
17:05 Down little bit deeper. Good.
17:08 And now if you cant go this far down, that's okay.
17:11 Now bring the feet in a little bit closer.
17:15 Okay. You don't want to turn that quite that drastically,
17:17 get your feet apart a little bit more,
17:20 get your feet apart, just okay.
17:23 Okay. Now squat.
17:25 Again push the hips back.
17:27 Okay. Now push back.
17:30 Body down.
17:34 Good.
17:42 If we get strong enough we can become catchers
17:43 on a baseball team. How's that?
17:47 That sounds fun. Yeah. Yeah.
17:50 Five more.
17:59 and one more time.
18:01 Okay. Lets bring the feet in close now.
18:04 Okay. And squat down some more.
18:09 We'll do fifteen more like this,
18:11 push your hips back as you squat down,
18:14 hips back and chest up.
18:22 Now we're hearing a little more of the outside of the thighs,
18:24 we're bringing the legs in closer.
18:30 Trying to feel it yet?
18:34 We will.
18:40 Okay. Now we're gonna go down on hold.
18:43 We're gonna try and hold this for thirty seconds.
18:46 Remember I'm a lot older than both of you.
18:49 So if I can do it, you can do it, right?
18:54 Hang in there.
18:57 That's ten.
18:59 Or do I count slow?
19:05 And there's twenty, one, two, three, four,
19:11 five, six, seven, eight, nine, and ten.
19:17 Felt that, huh? Yeah. Okay.
19:21 Go ahead and lay down on your sides on the floor there
19:24 with your head up this way.
19:28 Okay. I want you to grab a hold of an ankle
19:31 and just pull your leg back. Like this.
19:37 There we go.
19:39 Okay. Go on lay down a little more.
19:42 Okay. Just wanna feel that stretch in the quadricep area.
19:49 Do you feel that?
19:51 And hold that for about five more seconds.
19:57 Okay. Shift over to the other side.
20:08 The more flexible you become,
20:10 sometimes you have to even come back
20:11 a little further there. Good.
20:17 Pretty important to keep those legs flexible.
20:23 Okay, let's go five more seconds.
20:29 Okay, relax. Lay on your back.
20:34 Now bring one leg up straight.
20:38 Okay, you want to work on stretching that back,
20:40 grab behind the leg
20:41 or you can grab up around your calf
20:43 and pull back. Good.
20:47 Now if you have to just grab behind the knee, that's okay.
20:50 Both these girls are pretty flexible,
20:51 so they are able to get a little further up.
20:55 Okay, and hold that for a nice steady pull.
20:57 The thing we always wanted to avoid
20:59 is we don't want to do any bouncing when we stretch,
21:01 because you can pull a muscle by doing that.
21:06 Five more seconds.
21:10 Okay, relax.
21:11 Get to the other side now.
21:17 And pull it way back. Good.
21:23 Nice steady stretch.
21:27 Five more seconds.
21:31 And relax.
21:33 Now another thing that people like to do a lot.
21:36 You look pretty comfortable there,
21:37 you want pillows and blankets,
21:38 what do you want here?
21:40 Okay we're gonna do some abdominal work now.
21:43 So I want you to bend your knees,
21:45 but your feet is still gonna be on the floor.
21:47 Now we're gonna put the hands behind the neck,
21:50 not the head, the neck.
21:51 The reason why we do the neck
21:52 is because if you put your hand behind the,
21:54 hands behind your head,
21:55 people sometimes pulling their head
21:56 they can hurt their vertebrae,
21:58 or if they just don't support it all.
22:00 Once again they can hurt their vertebrae in their neck
22:03 because they don't have any stability.
22:05 So if we put the hands behind the neck,
22:07 then we have a good base
22:08 and we're not gonna hurt ourselves.
22:09 When we do an abdominal crunch
22:11 the thing to remember is our abdominal muscle
22:13 has a four inch range of motion,
22:14 it goes from, the muscle goes from here
22:16 down to here and just goes like this.
22:18 Okay, so that's all we're trying to do
22:20 while you're laying down.
22:21 It's important whenever we do abdominal work
22:23 not to as we come forward.
22:25 Because we don't want large abdominal wall,
22:27 so guess I think it do to you.
22:29 Okay, and so what we want to do is,
22:31 we want to encourage the muscles to be in.
22:33 so we're gonna blow out and crunch out.
22:36 And when you do the crunch,
22:37 you want your chin up like you want to try
22:39 and touch your chin to the ceiling.
22:40 If you can do that we'll give you a million dollars, okay.
22:43 Okay, crunch up. Good and back down.
22:47 Kind of just repetition after repetition,
22:50 let's try and do twenty of them. Okay, go ahead.
22:56 Okay, little faster, Susan.
23:00 Okay, come up just little further.
23:03 There you go. Good.
23:05 You're looking real good. keep it up.
23:12 Okay, let's do six more.
23:13 One, two, three,
23:18 four, five, six,
23:22 you're doing so good we can do some more.
23:23 Okay, bring the feet off the ground.
23:26 Keep your knees bent.
23:27 Now just cross your feet at the ankles,
23:29 okay, and do some more.
23:32 Good.
23:38 Excellent.
23:40 You put the neck and chin up high,
23:42 exhale, crunch through them pushing the lower back
23:45 to the carpet as you do it.
23:50 Trying to feel that yet, ten more.
23:55 Doesn't have to be complicated.
23:56 We can get a lot of affect on our exercise
23:59 if you just take it slow and gradual and,
24:02 and make sure we do the form proper.
24:09 Okay, that goes about enough now.
24:11 Legs straight up.
24:13 Okay, now we can do some more.
24:15 Is that straight? Here we go. Up.
24:23 This does has a little different affect to it.
24:26 If you want somebody to push down your legs to it,
24:29 you can make it even harder still.
24:30 We won't do that right now though.
24:40 Have you gone tired there? Okay, you go ahead and rest.
24:43 Okay, you do ten more.
24:46 Good, oh yeah, you are doing like a champ there.
24:52 And three more.
24:56 Excellent.
24:57 Okay, now turn over on your abdomen.
25:01 If I wanna stretch those muscles out.
25:02 Now keep your pelvis on the ground.
25:04 but push up under your hands, there you go.
25:07 So you feel a stretch in your abdominal wall there.
25:15 Okay, now let yourself back down.
25:17 Put your hands behind your back.
25:20 And you got to lift your chest up and back down.
25:25 Okay up and down, and some repetitions there.
25:33 That's a tough one for you there Martha.
25:35 Yes. Okay.
25:42 Now let's go eight more,
25:44 one, two, three, four,
25:49 five, six, seven, eight.
25:54 Good. Back on the feet.
25:59 Now we're just gonna do a nice trunk rotation,
26:02 turn and turn
26:08 and turn, again turn.
26:13 Let's do two more each way.
26:22 And good.
26:24 Okay, ladies, thank you, well done.
26:28 Okay, you go on back there now.
26:32 Whenever we do exercise, we always want to make sure,
26:34 we warm up with an exercise, and also do a cool down.
26:37 It's important to allow the body's muscles to help
26:40 the heart as it keeps going
26:41 to the pumping process after stimulating it.
26:44 What we've done is just a simple work out
26:46 that anybody can do.
26:47 It's beneficial for both men and women.
26:49 But I want women to realize that they can work
26:51 a lot harder than they think.
26:53 Often times they hold themselves back,
26:55 in fact, often times when I was in the Athletic Club industry,
26:58 I would show women a program
27:00 and I say do 50 pounds for 10 repetitions.
27:02 Six months later I come back and she said I'm getting bored
27:06 and I said what you're doing.
27:07 She goes, I'm still doing 50 pounds for 10,
27:09 because you didn't tell me to do anymore.
27:10 Now the men on the other hand were just the opposite,
27:13 I would give them something to do
27:14 and they think well if he told me to do 10 I'll do 20.
27:16 And they ended up burning
27:18 themselves out or hurting themselves.
27:19 Well, we want to take it gradually,
27:21 we want to have intelligence on our exercise program
27:23 and above all we want to make sure
27:25 we realize that by regular routine,
27:27 we're gonna get the affect and shape we want.
27:30 We don't need to go on crazy diets.
27:32 In fact, dieting only makes you loose wrong type of weight
27:35 makes your metabolism go down
27:36 and makes it that much harder
27:38 for you to really get in shape.
27:39 Regular consistency is the big key.
27:42 Get lots of water, eat properly
27:43 and train all for the glory of God.
27:45 You can do all things for Christ
27:46 who strengthens you. God bless,
27:48 we'll see you next time.


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Revised 2014-12-17