Participants: Madison Turner, Kim Rogers, Dick Nunez
Series Code: BAS
Program Code: BAS000081
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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 When should teenagers start working out, 00:17 and especially girls? We're gonna address 00:19 that next on "Body and Spirit." Stay tuned. 00:52 Hello, I'm Dick Nunez, exercise physiologist 00:54 and Principal of Miracle Meadows 00:56 and Mountain State Leadership Academy in West Virginia. 00:58 Welcome to "Body and Spirit." 01:00 Today, we're gonna be talking 01:01 about strength training for girls. 01:03 In my career in the athletic club industry, 01:04 I have had many, many teenage girls 01:06 excel to great heights. 01:08 One young girl who was only 15 years old 01:10 was a juvenile onset diabetic. 01:12 God saw she could bench, press 215 pounds 01:14 at a bodyweight of 123. 01:16 She was so strong and she intimidated many of the boys. 01:19 Some of the football players would actually leave the gym 01:22 as soon as she'd come in to workout 01:23 'cause she was warming up 01:24 with what they finished up with. 01:26 This young girl went on to be a star power lifter. 01:29 Unfortunately, she was not able to find 01:31 many dates. And when she finally 01:32 did find somebody who did ask her out, 01:34 he was not involved 01:35 with the type of thing she was into. 01:37 He was into things of this world. 01:39 And slowly started to tear her down. 01:42 And his friends treated like she was very strange 01:44 and said, "What's wrong with you? 01:45 Why are you so strong?" 01:47 Instead of praising the Lord for her great gift, 01:49 she got involved in the world of drugs and rock and roll, 01:52 and also became anorexic. 01:54 And this once beautiful young girl 01:56 lost weight down to 85 pounds. 01:58 It was a very sad thing to see. 02:00 Many other young girls I've trained who thought 02:02 that they couldn't do certain things were able to go 02:05 far beyond what they ever thought possible. 02:07 A young, 5 foot 7 girl was able to jump up 02:09 and grab the rim on her basketball hoop 02:11 thinking that it would be an ultimate dream 02:13 that she would never really be able to achieve. 02:15 Girls can achieve great things 02:17 through a regular exercise. 02:19 And strength training is a good thing for them to do. 02:21 It helps them to avoid things 02:23 later on in life like osteoporosis. 02:25 It helps them to feel good about themselves. 02:27 In the crazy world that we live in today, 02:29 it's always good if a young girl 02:30 can take care of herself, 02:31 at least have the strength to handle certain situations 02:34 and by regular exercise, 02:36 girls can have a lot of strength 02:38 that people won't even know 02:39 they have because the reality in girls, 02:42 their muscles don't necessarily enlarge, 02:44 they get more of a hyperplasia effect. 02:46 We actually get more muscle fibers 02:48 in a given diameter. 02:49 So with that in mind I think we're ready 02:51 to start our exercise program today. 02:53 Helping me out today will be Kim and Madison. 02:56 Kim is a student at Miracle Meadows. 02:59 Madison at the Mountain State Leadership Academy. 03:03 And we need to warm up because we're gonna 03:05 have a good workout today. Okay. 03:09 And we're gonna squeeze in and out. 03:12 And in and out. 03:14 And in and out. Good. 03:19 Make sure you're nice and warm, girls. 03:21 You're gonna need it. 03:22 Good. Good. Good. 03:24 We like those uh-ohs. 03:29 And 10 more. 03:31 One, two. Slow down. Slow down. 03:36 We're not in a hurry. Four and five. 03:39 We'll get to enjoy it. Get to think about. 03:41 Just a little bit longer. 03:42 Seven, eight, nine and ten. 03:49 Okay. You need to get down there 03:50 and see if the carpet's clean. 03:52 And down in pushup position is the best way 03:54 I know of, okay? 03:58 Down. And up. And down. 04:01 And up. Down. And up. Down. 04:05 And up. Down. Up. 04:08 Down, up. Keep going. 04:10 Who says girls can't do pushups? 04:12 It's easy. Keep going. 04:14 Come on, push. 10 more. 04:16 One, two, three, 04:22 four, five, six, 04:26 seven, eight, nine. 04:30 One more. Ten. 04:32 From your knees now. 04:33 Ten more times. Go. 04:36 One, and two, and three, 04:42 four, five. Good. 04:45 Six, seven, eight, 04:51 nine and ten. 04:54 Oh, that was easy. Yeah. 04:56 Up on your feet. That's why I'm bright red. 04:59 You're red anyway. 05:00 Okay. Lay back. 05:05 Okay. Lay back. Stretch the chest. 05:08 Feels good after doing that, right? Yes. 05:10 Okay. Good. I enjoyed that anyway. 05:14 Oh, and that's 'cause you were standing. 05:18 Hold that. All right. 05:24 Reach back again. 05:30 And across. I believe in equal rights. 05:37 So you won't get any slack. 05:39 So you coach us as we do the pushups? 05:41 That's right. Okay. Relax. 05:44 All right. Kim, I want you to lay down 05:46 on your back with your head up there. 05:50 And we're gonna do a modified pull-up type exercise. 05:53 I believe that girls should be able 05:55 to do pull-ups as well. You know, it's interesting 05:57 there are doctors out there. 05:59 Dr. Westcott, who works at the Y.M.C.A., 06:02 found that if you took young people 06:03 and got them to workout that they were able 06:05 to pass the presence physical fitness test at a much, 06:08 much higher level than those who are sedentary. 06:12 And often times, people think that if a young person 06:14 starts lifting weights that it's gonna hurt them. 06:17 I remember a young man I was training 06:19 who was a 6 foot 6 and he was getting ready 06:22 to play football for the-- he ended up playing 06:24 for the Dallas Cowboys, but while I was training him 06:26 he was still in high school, 06:28 and his mother was a French lady 06:30 and she said, "You shouldn't lift weights. 06:32 It's gonna stunt your growth." 06:33 And he came running into me and he goes, 06:34 "Mr. Nunez, I can't lift weights anymore." 06:36 And I say, "Why?" 06:38 "'Cause my mom says it's gonna stunt my growth." 06:39 And I looked up at him and I said, 06:40 "Well, Dan, it looks like you're doing just fine 06:43 the way you are. You're 6 foot 6. 06:45 I'm not worried about your growth being stunted. 06:47 Weightlifting does not stunt your growth." 06:49 Also the next thing he came running into me, 06:51 he said, "Mr. Nunez, I can't lift weights anymore." 06:52 I said, "Why?" 06:53 He said, "Because my mom said all my muscles 06:56 will crush my internal organs." 06:57 I said, "Dan, you know why you have a skeleton? 07:01 Oh, that's why. 07:03 That ribcage will protect your internal organs. 07:05 And the muscles are designed 07:06 to help protect those as well. 07:08 So it's not gonna crush your internal organs." 07:10 So Dan did go on to play professional football 07:12 and finally got through the stereotypes 07:14 that so many people have. 07:16 Often times people worry about the fact 07:18 that exercise is gonna destroy your growth plates. 07:21 Well, with all the pee wee football and basketball, 07:23 and all those things out there, 07:24 those type of ballistic movements 07:26 that's what's gonna possibly hurt the growth plates. 07:28 Not doing properly controlled physical exercise. 07:31 Okay, with that been said we're gonna 07:33 do some pull-up type movement. 07:35 Okay. Pull and down. And up and down. 07:40 And up and down. 07:42 Up down. Up down. 07:45 Let's re-grip. Okay. 07:47 Up down. Up down. Up down. 07:53 Up. One more time. Up. Good. 07:58 Okay. Next. Oh, joy. 08:02 Oh, joy. Okay. Are you ready, Madison? 08:09 Okay, I am. Go. One, and two, 08:13 and three, and four. 08:18 Okay. Five. Three more. 08:21 Six, seven. One more time. 08:26 And eight. Good. 08:29 Now for those at home you can duplicate 08:30 this exercise or just taking couple of chairs 08:33 and putting like stick across it 08:34 and pulling yourself up that way. 08:36 It's a good exercise. Okay? Arm over the head. 08:40 Stretch that area we just worked. 08:43 Hold that. Ten more seconds. 08:45 One, two, three, four, five, 08:50 six, seven, eight, nine and ten. 08:55 Switch over. Good. Hold it. 09:01 Hold it. Ten more seconds. 09:04 One, two, three, four, five, 09:09 six, seven, eight, nine and ten. 09:15 Front and center, Kim. Okay. Arms down. 09:18 Raise up out to the side. 09:20 Way up. Now resist. 09:23 Good. Hold me up. 09:25 Don't let me push you down. 09:27 And hold. And hold. 09:31 Good. Again. Hold. 09:35 Keep your head up. 09:38 Straight ahead. Good. 09:39 Up, up, up, up, up, up, up. Come on. 09:43 Up, up, up. Keep going. 09:46 Keep going. Two more times. 09:48 Up, up. Once more. 09:52 Oh, my goodness. That's right. 09:53 Hold it, hold it, hold it, 09:55 hold it, hold it, hold it. 09:58 Good. Next. 10:03 Okay. And up. Good, Madison. 10:11 Excellent. Focus on those shoulders. 10:13 Now don't start giving her sympathy. 10:15 She's fine. Keep going. 10:20 Keep going. Two more. 10:28 Good. Hold. Hold for 10. 10:30 One, two. Hold it. Three. Don't let me push you down. 10:33 Four, five. Come on. 10:35 Six, seven, eight, nine, ten. 10:40 I know laughter doeth well like medicine, 10:42 but not when you're exercising. 10:43 Okay. Biceps up in position. 10:46 Okay. I want you to squeeze your biceps down. 10:49 Okay. And reach out. Reach out. 10:51 Reach out. Reach all the way out. 10:53 Now flex your biceps. And reach out. 10:56 And flex the biceps. And reach out. 10:58 And flex. And out. Flex. 11:02 And out. Flex. And out. Flex. 11:06 Reach all the way out. Squeeze. 11:09 Keep your elbows up. Squeeze. 11:12 And squeeze. Ten more. One, and two, 11:18 and three, and four. 11:22 Good, Kim. Five, six, 11:27 seven, eight, nine. 11:31 One more time. Ten. Good. 11:35 Feels good when we stop it. 11:38 That's right. Okay. Arms up. Okay. 11:41 Squeeze down. Good. 11:43 Madison, she's pretty strong. 11:45 Keep those elbows up. Squeeze. 11:48 You're strong too, but she's real strong. 11:53 Squeeze. Good, Madison. 11:56 Maybe it's just I'm tired from training you. 11:58 That was it. Oh, yes. 12:02 Keep going. Ten more. 12:06 One, two, three, 12:11 four, five, six. Excellent. 12:17 Seven, eight. Two more. 12:21 Nine and ten. Good. Okay. 12:25 Let's get a couple of deep breaths. 12:29 Feels good. In and out. 12:34 Okay. Back down the floor again. 12:37 We're gonna do diamond pushups this time. 12:40 Off your knees. 12:45 Diamond pushups is when you bring 12:46 your hands in close together, put the effort on the triceps. 12:50 Okay. Down. And up. Down. 12:54 And up. Down. Up. Good. 12:57 We're going for 20. 12:58 Four, five, six, seven, 13:05 eight, nine, ten, eleven, 13:12 twelve, thirteen, fourteen, 13:18 fifteen, sixteen, seventeen, 13:23 eighteen, nineteen, twenty. 13:26 Down and hold for 10. 13:27 One, two, three, 13:30 four, five, six, 13:33 seven, eight, nine, 13:36 nine and a half, 13:37 nine three quarters, ten. Good. 13:43 Okay. Reach up and grab your elbow. 13:45 Pull it across. 13:46 Now for those at home who can't do pushups, 13:50 you can always do them against the wall 13:51 and that would be fine. Okay. 13:54 Ten more seconds on the stretch. 13:57 One, two, three, four, five, 14:02 six, seven, eight, nine and ten. 14:07 Switch over. Pull it across. Good. 14:12 Two, three, four, five, 14:16 six, seven, eight, nine, ten. 14:21 Front and center, Kim. 14:23 Okay. Shrug up. Good. 14:29 Way up high. Come on. Good. 14:33 And stretch way down. Way down. 14:36 Way down. Good. Up. And up. 14:41 Ten more. One, two, three, 14:46 four, five, six, seven, 14:52 eight, nine, ten. 14:57 Did you feel that? Yes. 14:59 That felt good when you stopped too? Yes. 15:03 And up, up. Good. Up, up. 15:10 Excellent keep going, Madison. Eight, nine, ten. Ten more. 15:15 One, two, three, four, five, 15:23 six, seven, eight, nine and ten. 15:30 Good job. All right. 15:31 Let's stretch that up by turning our heads 15:33 to the side. And turn. 15:37 And turn. Turn, turn. 15:44 Five more. 15:47 There's one, and two, 15:52 and three, and four, and five. Good. 15:59 Let's get a couple of good deep breaths 16:00 we're gonna need it. In through the nose. 16:04 Out through the mouth. In through the nose. 16:09 Out through the mouth. 16:11 One more time. In and out. 16:16 Squats. Ten second variety. 16:20 When we do 10 second reps, 16:22 they're actually much more intensive than regular reps. 16:24 What we find is when you do repetitions 16:27 really slowly you actually work the fast twitch fibers, 16:31 which are the biggest and strongest fibers in the body. 16:33 If you do repetitions quickly, you work the slow 16:36 twitch fibers or the aerobic twitch fibers. 16:38 So we're gonna be doing these slow 16:40 to maximize the effect that we're gonna have 16:42 on the fast twitch fibers, okay? 16:45 And we will feel them, guaranteed. 16:47 Down slow. One, two, three, four, 16:51 five, six, seven, eight, nine, ten. 16:56 One, two, three, four, five, 17:00 six, seven, eight, nine, ten. 17:05 Down. Two, three, four, five, 17:10 six, seven, eight, nine, ten. 17:15 One, two, three, four, five, six, 17:21 seven, eight, nine, ten. And down. 17:26 Two, three, four, five, 17:30 six, seven, eight, nine, ten. 17:35 One, two, three, four, five, 17:40 six, seven, eight, nine, ten. 17:45 Down. Two, three, four, five, 17:50 six, seven, eight, nine, ten. 17:56 One, two, three, four, five, 18:01 six, seven, eight, nine, ten. 18:06 Down, two, three, four, five, 18:11 six, seven, eight, nine, ten. 18:16 One, two, three, four, five, 18:22 six, seven, eight, nine, ten. 18:27 Down. Two, three, four, five, 18:32 six, seven, eight, nine, ten. 18:38 One, two, three, four, five, 18:43 six, seven, eight, nine. 18:47 Two more. One, two, three, four, 18:52 five, six, seven, eight, nine, ten. 18:58 One, two, three, four, five, 19:03 six, seven, eight, nine, ten. 19:08 And down. Two, three, four, five, 19:13 six, seven, eight, nine, ten. 19:18 One, two, three, four, five, 19:23 six, seven, eight, nine, ten. 19:28 Down and hold. We're gonna try 19:30 and hold for one minute. 19:33 For those who don't think you can get a good workout 19:35 on your legs without weights. 19:37 Guess again, right? Oh, yes. 19:39 Try this and this is a tough one. 19:41 There's 10 seconds. Oh, boy, 19:44 I wouldn't be able to say much during this except help. 19:48 Bend those knees more, Madison. Ten or Twenty. Good. 19:53 Hang in there. If you have to rest at home, fine. 19:57 Keep in there, Kim. Come on, we can do it. 19:59 We can do it all things through Christ who strengthens us. 20:02 Come on. That's our work right here. 20:08 Keep going. Keep going. There's 40 seconds. 20:11 Hang in there, Madison. 20:12 Bend your knees a little more. Execellent. 20:19 Down to the last ten, nine, 20:22 eight, seven, six, five, four, 20:27 three, two, one. Blast off. 20:33 Okay. We need to stretch the legs out now. 20:38 Lay down on your sides. 20:42 Get a hold of your ankle and pull. 20:47 Squats are a very intensive exercise 20:49 especially when you're doing that slow. 20:50 It creates a stress all throughout lower body, 20:54 the gluteus maximus, the hamstrings, the quadriceps. 20:58 And it somewhat takes your breath away. 21:00 Okay. Switch over to the other side. 21:07 It sure feels good when it's done. 21:12 Actually strong legs feel really good 21:14 because you can go upstairs and run around 21:18 and do whatever you want. 21:19 A lot of people can no longer sit in chairs. 21:21 They fall under the chair 'cause they can't squat 21:23 down under control anymore. 21:25 Okay. Five more seconds. 21:27 One, two, three, four, 21:31 five on your back. 21:34 Pull your knee up towards your chest. 21:37 And hold that. Stretching the gluteus maximus there. 21:44 Ten more seconds. One, two, three, 21:49 four, five, six, seven, eight, nine. 21:54 Put the leg straight up. 21:56 And grab behind the leg. Pull. Good. 22:04 Hold it 10 more seconds. One, two, three, four, 22:10 five, six, seven, eight, nine, ten. 22:15 Other leg. Knee to the chest. 22:21 And pull. Steady pull. Good. 22:27 Ten more seconds. One, two, three, four, five, 22:32 six, seven, eight, nine, ten. 22:37 Leg straight up. Pull. Pull. 22:41 Good. Good. Good. Steady stretch. 22:44 You should feel on your hamstring. 22:46 Ten more seconds. One, two, 22:49 three, four, five, six, seven, 22:54 eight, nine, ten. Bend the knees. 22:58 Feet on the floor. Hands behind your neck. 23:02 It's abdominal time. Ready, crunch up. 23:05 Chin up. Blow out as you come up. 23:08 Let's do 15 of them. Down and up. 23:10 There's three, up, four up, five. Good. 23:16 Six, seven, eight, nine, ten, 23:23 eleven, twelve, thirteen, 23:27 fourteen, fifteen. Okay. 23:30 Bring the knees up cross to the feet. 23:31 Keep the knees bent. Up. Good. 23:36 We're going for 15 here. Three, four, five, 23:41 six, seven, eight, nine, 23:47 ten, eleven, twelve, 23:51 thirteen, fourteen, fifteen. 23:55 Legs straight up. And go. 24:00 One, two, three, four, five, 24:06 six, seven, eight, nine, ten, 24:13 eleven, twelve, thirteen, fourteen, fifteen. 24:19 Turn over on your stomachs, please. 24:22 Hands behind the back. Lift your chest up and hold. 24:27 Now down. Up. Hold down. Up and hold. 24:32 Down. Up hold. Down. Up hold it. 24:38 Down. Up hold. Down. Up hold it. 24:43 Down. Up hold. Down. Up and hold. Down. 24:50 Ten more times. Up hold down. 24:54 Up hold down. Up hold it. Down. 24:59 Up hold. Down. Up and hold. Down. 25:05 Up and hold. Down. Up hold. Down. 25:10 Three more. Up hold. Down. Two more. Up hold it. 25:16 Down. Last one. Up hold it and down. Sit facing me. 25:25 Put one leg out straight. 25:28 Put the other leg over the top of this one. Okay. 25:32 Now put your right arm there and twist around. 25:39 Hold that. Ten more seconds. 25:46 Two, three, four, five, 25:50 six, seven, eight, nine, ten. Switch. 26:01 Hold. 26:08 Keep holding. Ten more seconds. 26:11 One, two, three, four, five, six, 26:17 seven, eight, nine, ten. Okay. 26:20 Up on the feet. Face the front. 26:24 Let's turn. And turn. And turn. 26:30 Turn. And 10 more. 26:34 There's one, and two, 26:40 and three, four, 26:46 five, and six. 26:49 Exercise is fun, right? Oh, yes. 26:51 Seven, and eight, and nine. 26:56 One more time. Ten. 26:59 All right, good. Thank you, ladies. 27:04 For any teenage girls out there who want 27:05 to get into a good exercise program, 27:07 don't let anybody tell you can't do it. 27:10 Don't let them tell you it's gonna 27:11 hurt you because it's not. 27:12 Get in a good program. Workout regular. 27:15 Go ahead and try and get stronger. 27:17 It's not gonna hurt you. 27:18 It's gonna do nothing but help you especially 27:20 for later on down in life. Your bones will be stronger. 27:23 You'll feel better about yourself. 27:24 Your posture will be good. 27:25 Only good things will come out of it. 27:27 God made you that way. 27:29 He made you so that you could get stronger. 27:31 If you stimulate your muscles, 27:32 a girl's muscles will get stronger 27:34 just like a boy's will. 27:35 So there's no reason why you have to hold back. 27:38 Do it all and do it for the right reason. 27:40 Do it for the glory of God. 27:41 The Bible says in Philippians 4:13, 27:44 "I can do all things through Christ who strengthens me." 27:48 Thank you for watching. God bless you. 27:50 And we hope to see you next time. |
Revised 2014-12-17