Participants: Dick Nunez (Host), Brittany Nunez, Jane Baker
Series Code: BAS
Program Code: BAS000122
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 More and more women are finding 00:15 the benefits of exercise. 00:16 Strength training can do so much for them 00:18 that they never thought possible and they can do 00:20 a lot more than they original thought. 00:22 Stay tune to find out, just how much 00:24 they can do next on Body and Spirit. 00:52 Hello, I am Dick Nunez from the Black Hills 00:54 Health and Education Center, 00:56 where I'm the Wellness Director. 00:57 Welcome to Body and Spirit. 00:59 Today, we're gonna talk about exercise for women. 01:01 Women are able to do a lot more than they originally 01:03 thought possible and more and more women are exercising 01:05 and training with weights. One woman who was 132 pounds 01:09 had an incredible 390 in the bench press. 01:12 Now the question was whether I was done drug free or not, 01:14 but still the bench press three times 01:16 one's body weight is absolutely fabulous. 01:18 I used to train a young blond high school girl, 01:20 who could jump up and grab the basket 01:22 on the 10 foot basket ball hoop 01:24 and she was only 5 foot 7. So, women are capable of 01:26 doing a lot more than we originally thought 01:28 and we're gonna explore that more, 01:30 as we get into our training program. 01:31 Helping me out today will be Jane Baker, 01:34 a physical education teacher from Inverness, 01:37 Florida and my daughter Brittany Nunez from 01:40 the Black Hills Health and Education Center 01:41 in Hermosa, South Dakota. 01:44 So, first thing we need to do ladies to get 01:46 ourselves warmed up and the way we're gonna do that 01:48 is we just gonna put our hands together 01:50 and we're gonna squat down like this 01:52 and we're gonna come up and reach way up. 01:56 Bring them back down and up, and down and up, 02:02 and down and up. 02:06 We wanna keep the chest up. Squats down just a little bit 02:11 and then reach way up as we go up, 02:13 stretch in the back and the shoulders, 02:16 let's do about 5 more of those, just up and down, 02:22 and up and down, and up and down, 02:27 two more and up and down, one more time up and down. 02:35 Alright ladies, I believe in equal rights, 02:38 so we're gonna hit the deck and we're gonna do 02:40 some pushups. Now, a lot of times people 02:43 think that automatically there this a 02:45 a thing called women's pushups were to be 02:47 done up to knees, but since I believe in equal rights, 02:49 you don't have to do them up. 02:50 You can do them in regular way. 02:52 But when you do pushups, so you can do them against 02:54 the wall if you need to or you can go off your knees, 02:57 but our ladies are well capable 02:58 of doing regular pushups. 02:59 So, we're gonna do 15 of them. Ready, down and up, 03:03 and down and up, and down and up. Good. Keep going. 03:11 Okay, Jane you count it off, 03:13 make sure we get them all done there. 03:14 When you do this, you wanna make sure the back stays 03:16 nice and straight, as we come down and press up. 03:20 Now, you can start doing pushups and then you can go 03:23 to your knees, if you need to. 03:26 Good, it's 10.Okay, we are coming to end here 03:31 and keep the back nice and straight and let your hips 03:34 drop it all, good push, two more 03:40 and last one and up. 03:43 Okay, now let's go up the knees 03:44 and let's just do 5 more, 03:45 so they can see how to do them off the knees, 03:48 okay down and up. There is 1 and 2 and 3 and 4, 03:56 one more time 5, good. It's like PE class, right Jane. 04:01 Right. Okay, we're gonna put the hands 04:04 behind the head now, push your elbows back, 04:07 when you stretch the muscles we're just working 04:09 and bring it across, pull your shoulder blades apart. 04:12 The pushups are designed to work for chest area. 04:17 Okay, now we're gonna put them high in the head again, 04:20 push your elbows back, and bring it across, 04:26 pull the shoulder blades apart. 04:32 Alright, good. You get the towels for us, please Jane. 04:40 Here are on Body and Spirit. We don't use any equipment 04:44 that you have to purchase at home. 04:45 We are assuming most of you would have 04:46 one of these at home and they are really 04:49 quite effective, no matter how hard I've tried 04:50 to having been able to tear in two, I think that look 04:52 real impressive on here, but does not tear in two, 04:55 but hasn't worked. So, I am assuming you won't be 04:57 able do it either, but what we're gonna do 04:59 is take our towel. We're gonna pull it apart 05:01 as hard as we can, just like this in front of us 05:04 and as we do that, we're gonna bring it up over head 05:07 and bring it down, and up and down, and up and down. 05:15 I want you do that 20 times, Jane you do counting. 05:18 So, if I ask you how many you will have to tell me. 05:20 Now this exercise is a good one because it works 05:23 the upper back and upper shoulder area 05:25 and women by enlarge have horrible, 05:28 horrible neck posture. They walk around, 05:31 their head tip forward, but we don't want that, 05:33 looks like they get their nose to raise business. 05:36 So, we don't want that, we want to make sure the head 05:38 is up right and the reason that forward head till 05:41 and that will make you a lot of healthier as well 05:42 on doing this exercise will help that. 05:44 How many we have done that? 05:45 Twelve. Okay. Thirteen. It's 13, 14, people neglect 05:50 those muscles in their upper back. 05:52 All the muscles of the rotator cuff and there are 05:55 16 muscles connecting on each side of your scapula 05:57 and if we ignore those muscles we're gonna 05:59 start losing our posture. You don't want that, 06:01 do you Jane? No. Now, we won't tell them 06:03 how old you are, but. No, no. 06:07 Twenty, okay. Now, we're gonna take it 06:09 bring your side to side. We're gonna come like this, 06:12 pull to cross and then pull this way 06:15 and as you do this particular exercise, 06:17 each time you pull, you should feel stretch, 06:20 right on through here, okay and pull and stretch, 06:26 good keep going. Keep the arms straight, there you go. 06:31 Right. Good stretch, you feel that Jane? 06:35 Umm! How about you Brittany? 06:36 Oh! Yeah. Okay, good. 06:40 Okay. Okay, let's go about three more each way. 06:46 There is 1 and 2 and 3, good. Now, 06:54 I want you step out with your left leg and you grab 06:57 you're towel, like so and we're gonna pull it back 07:01 and then reach out. Get your hand close 07:03 enough to your other hand, as you get into a full 07:05 range of motion. Using the towel, just to pull back 07:08 and using your opposite arm to add the resistance. 07:11 Okay, we're gonna do 20 of those. 07:14 Again this one to work the scapular area, 07:18 so you should feel your shoulder blade 07:20 coming way back and then reaching out 07:22 as far as you can on each repetition. 07:27 The harder you pull the more work you get. 07:30 How many we have done that Jane? 07:31 Fifteen. Thirteen. Fifteen. Sixteen, 17, good 18, 07:36 two more, work it, reach way out, 19, 20. 07:40 Okay, let's switch around, right leg out in front, 07:43 grab with your left hand. Have the other hand 07:45 just a few inches away, pull it back, reach out, 07:48 pull it back, and reach out, good keep going. 07:54 This is an exercise that is similar to sawing wood, 07:58 which is also a good exercise 08:00 and you get a lot of down when you saw on that wood 08:02 because now days we use chain saws and power saws, 08:04 so you lose a little bit of that exercise effect, 08:06 but this is an excellent movement we can do 08:09 do that will help to keep ourselves strong. 08:11 14. Okay, and there is 15, each way out, 16, 17, 18, 08:20 good, 2 more, 19, 1 more time, 20, good. 08:25 I'll go and take your towels. 08:26 Okay. Okay, now anytime we workout we need to 08:29 stretch up the area. So, we're gonna reach 08:32 our arm up over head and we're gonna pull there 08:36 and stretch in through here. 08:38 We're gonna hold that for about 10 seconds. 08:42 Let's go ahead and get a hold of the elbow 08:43 there Brittany, there, good. 08:49 Okay, now switch over to the other side and pull, 08:53 make your stretch steady. Don't you want just a grab 08:56 hold your arm and just pull on it, we wanna make 08:58 a stretch nice and gradual and you wanna feel it, 09:02 it should be comfortable. But, yeah you wanna feel 09:04 the muscle going to a range of motion. 09:06 Make sure you keep breathing while you do it, 09:07 don't hold your breath, 5 more seconds. 09:12 Okay, go and relax, now we're gonna put our arms 09:16 out to this side and we're gonna bring 09:18 them to the front. 09:20 We're gonna go way back and bring them into the front 09:24 and we're gonna way back into the front 09:27 and way back, into the front and way back, 09:31 into the front. Keep going, 09:38 okay and way back and back, 09:42 now where as well back there. 09:43 We're gonna do some, some turns. 09:45 We're gonna start making some circles here, 09:47 making them small curves and now as make them bigger 09:55 and smaller and larger. 10:00 Now, for those if you at home, 10:02 if you need to put your arms down while doing this. 10:03 That's okay; you two ladies need to keep your arms up. 10:10 Make them smaller; now let's go the other way 10:14 for backwards. Okay, make them larger; 10:20 now make them smaller and larger and smaller. 10:32 Okay, now we're gonna hold that, 10:33 we're gonna hold that for 20 seconds, 10:35 can you handle that, okay, I want to keep 10:37 your arms out straight, palms down, 10:41 arms out straight, palms down, 10:42 just remember my arms away more than yours, 10:45 so if I can hold on than you can hold on. Okay, 10:48 we down to 5 more seconds, 3, 2, 1, down. 10:54 Okay, now, let's just blow the shoulders back 10:57 and around, lose that area up that we just worked. 11:09 Okay, and up around the other way. 11:11 This is still focusing in on that tizzy area 11:14 around the neck, the shoulder blades 11:17 helping with that upper neck posture. 11:21 Okay, let's go 3 more; there is 1, 2 and 3, good. 11:27 Alright, next what we're gonna is, 11:29 we're gonna work biceps, a lot times women thing 11:32 well we don't need to work biceps. 11:33 But we all need to work biceps, 11:34 because every muscle the God put on our body 11:36 is designed to be sued or we start to loss it. 11:39 But we're gonna do is, we're gonna turn our palm up 11:42 and you take the other hand to put it on your wrist. 11:45 You're gonna curve your arm up and reach down 11:48 and up and down and up and down. 11:52 We're gonna do 20 there, now which you might find 11:54 you've do this put your elbow 11:56 in front of you little bit, 11:57 so you can get a full range of motion out. 12:00 It's too close down, straight down 12:01 you may not be get all the way down 12:03 and we using the other hand to resist. 12:08 How many we're on Jane.? 12:09 Eleven. Okay, there is 12 and 13, 14 and 15, 16, 17, 12:23 18, 2 more 19, last 1, 20, good. 12:27 Other side doing the palm up 12:30 you wanna make sure there, palm is up like this. 12:33 Okay, grabs put the other hand, 12:34 crawl up, reach down, crawl up, and reach down, 12:39 good full range of motion. Think about your biceps 12:42 as you doing it, you tell me working muscle 12:45 you wanna focus on what you doing. 12:50 Okay where we're Jane? Nine. You really work it 12:52 over there Jane. That's good, 12:59 okay we got 6 more to go. There is 15, 16, 17, 18, 13:07 19, and one more time and 20, good. 13:11 Okay, shake your arms out there and relax little bit. 13:15 Now, we're gonna working triceps. 13:16 That's an important area for women, 13:18 because they wanna get really what they call 13:19 grandma wave bye, bye fat after stop 13:21 waving you know, keeps going. 13:22 So, we wanna do us kind about that, 13:24 now fat is not crossing in your joints, 13:26 so we can't exercise fat. You cannot make a contract, 13:30 no matter how hard you try. But we can a do is, 13:33 we can work the muscles where the fat is covering 13:36 and so we can help to fill him up with underneath 13:38 there and hopefully doing that same process. 13:40 So, start losing some of that fat and your arm 13:42 will be tighter and yes you can, 13:44 so it to be really that grandma very bye, bye fat. 13:46 The best thing you do is not get into the first place, 13:48 okay. It's a much easier to maintain it. 13:51 But what we're gonna do here is, 13:52 we're gonna take our hand like really chop, 13:54 we gonna brace it with the other hand. 13:56 We're gonna push down and out just a little bit, 14:00 out in front of this. So, we can get our arm 14:02 for the full extension, full extension. 14:07 Now, we're work the triceps area 14:11 and so refluxing the elbow like we're just 14:13 doing for the biceps. Now, 14:14 we're just extending the elbow, 14:16 we're gonna 20 again. How many we're done Jane.? 14:19 Twelve. Okay, push it out keep it down funny, 14:23 keep the elbow at one spot. 14:26 Focus on flexing your triceps, flex you triceps, 14:30 18, 19, one more time 20, good. 14:35 Other side chopping more with the left hand blocks it, 14:39 push down and out, down and out, 14:43 push down and push and push. 14:48 Keep the control, work at both directions, 14:52 both directions. Keep your triceps tight, 14:56 even if you are coming back, 14:57 make you're hand pull you back. This is 12. 15:03 13. 13, oh! You have a faster count then I do. 15:08 Good, 17, 18, 19, 1 more 20, 15:15 good shake it out. Okay, now we're part of women's 15:21 body that they wanna focus exercise on. Really. Okay, 15:26 hips and thighs, so we better go after that. 15:28 We're not gonna have a complete program 15:29 for our ladies, so what we're gonna do is, 15:31 is we're gonna start out with some lunges 15:33 and I want you put your hands on your hips 15:36 and we're gonna lunge out. Now when you lunge, 15:37 you want to make sure. Your knees stay over foot, 15:40 you don't wanna jet it out in front at the same time 15:42 you wanna keep your chest up. 15:44 So, we're gonna come out, okay then you go back 15:47 and we step out with the other side and back. 15:49 Okay, keep going, you two keep going. 15:52 I'll watch and that's the good plan, 15:55 okay keeps your chest up, as you do it. 15:59 Good, look straight to your head, little bit slower. 16:07 We're gonna do 15 on each side there. 16:09 There is 7, 8, 9, good, 16:18 now we're gonna change you little bit. 16:20 Go and do this other side, I want you step away out 16:23 of this time, way out. There we go 16:30 and by doing this we work on the hips, 16:32 which is the great one for the barrier, 16:35 which is your gluteus maximus. 16:37 If you wondering where that is, you sit on it, 16:40 okay good. Okay, now what we're gonna do is, 16:44 is we're cross our arms. 16:45 We're gonna do some squats. 16:46 This is the great exercise for gluteus maximus, 16:49 when we squat down we wanna push our hips back 16:52 and then we come up and again we wanna keep 16:54 our knees over our feet. We wanna keep our chest up, 16:57 as we sit down into it, good. 17:01 Okay keep going, keep your chest up, 17:05 keep your chest up a little bit more there Jane, 17:06 as you go down. There we go, 17:10 now we also have a gluteus medius 17:12 and gluteus minimus in some small 17:13 - women goes, that's one I want, 17:15 I want a gluteus minimus and I don't want 17:16 gluteus maximus anymore. This is a great exercise 17:20 for women; it's a good exercise for men too. 17:22 Men's should be doing this is well too often looks 17:25 like the men have had the air balance released under 17:27 each gluteus maximus area and they don't have 17:30 a bottom anymore and they lose that, 17:31 they lose according to their spine 17:33 they start to have pain, they don't wanna have 17:35 in their back, good keep going. 17:39 Bend the knees, you feeling that at all. 17:43 Yes. Okay, how many we've done? 17:45 20. Okay, we've 10 more, if you could, good, good, 17:53 and there is 4 and 5 and 6 and 7, three more times 18:01 8, 9 and one more and 10, good. 18:07 Alright like you to lay down on your sides 18:09 and just go ahead buffy layer on your right side. 18:14 Okay, what we're gonna do is, 18:16 is we're gonna do some leg raises, 18:17 you gonna raise your left leg up, 18:20 bring it on up and down, okay, 18:22 we're gonna do 20 of those. This again is gonna be 18:24 working in the gluteus maximus area 18:26 and they work in the abductors of the hips 18:29 and the deep lot of rotators 18:34 and this is also a good exercise for men, 18:37 just don't think because you called 18:38 this exercise program for women. 18:40 Doesn't mean the men not get 18:42 the benefit out of its well. 18:44 Okay, how many we're on Jane.? 18:46 13. Okay, there is 14, 15, 16 and 17, 18, 19 and 20. 18:59 Now, what you're gonna do is bring your left 19:02 knee up in front of you and bend your leg. 19:04 Okay, just go and put that on the floor baby. 19:07 Okay, now you're gonna try and lift your left leg 19:10 or your back leg up. There you go. 19:11 Okay. Good and down, now up and down, 19:16 good, up. We're gonna 20 of those 19:20 and up and down, up little bit slower 19:24 and up and down, up and down, 19:28 up and down, There is 10 and 11, 19:33 keep it controlled 12 and 13 and 14, 15, 19:41 keep the knee bend there Jane, 19:43 16, 17, 18, 2 more 19 and 20. Okay, 19:52 let's roll over to the other side. 19:57 Okay, start out by leg straight, okay raise it up. 20:02 Okay and down and up and down, good. 20:07 Do 20 of this, you little slower, 20:10 so you can feel the hip fork. 20:13 We wanna feel with in that area, 20:14 you feeling it? I feel it. 20:17 You feel it, okay good, that's good. 20:19 You wanna make sure Jane? No, not. Okay, 20:21 we can do more, if you need to. It's 12. 20:26 Yes. 13, 14 we wanna keep our exercise controlled 20:30 and smooth, 16, make sure 20:34 you keep breathing then in out. 20:36 Its best way to breath, 20:41 alright bring the right knee up and bend it. 20:45 Okay, now we're gonna be lifting the left leg out, 20:47 okay up and down, okay and if you can hit my hand. 20:52 I really be impressed, nice and controlled. 20:59 Okay and up and down and up and down, 21:03 keep it slow and down and up and down, 21:07 10 more, up and down, up. There is 2, up and 3, 21:13 up and 4, up and 5, up and 6, up and 7, 21:21 up 8, 2 more, up, 9, up and 10, good. 21:27 Now, we're laying on your side there, 21:29 but I like you do is get a hold of your right ankle 21:32 and pull your leg back and stretch your quadriceps, 21:34 good, good nice and comfortable. 21:39 You could fall sleep there. Could you Jane? 21:41 Thank you. But don't do that right now, 21:45 okay we're gonna hold each stretch 21:47 for about 15 seconds. 21:49 Keep breathing while you do that, 21:50 as you breath will help you relax. 21:53 Brittany likes to be contortionist 21:54 on this time there is one. You know the warning, 21:56 they have on television shows, 21:58 don't try this at home. 22:02 Okay, let's switch the other side. 22:08 Get a hold of your ankle and pull back, 22:13 okay, are you feel on your quadriceps Jane? 22:15 Oh! Yeah. Brittany feel with there. Yeah. 22:17 Okay, alright 5 more seconds 1, 2, 3, 4, 5. 22:28 Okay, lay on your back, 22:31 now what I want you to do are. 22:33 Bring your leg up toward your chest, 22:35 as bring your right leg up; now switch them 22:37 behind your leg. There are you go, 22:39 that's better pull from there now. 22:44 And nice and steady pull, go and lay down Brittany 22:46 just go and lay down relax. Now, straight your leg up, 22:51 try and get it totally straight and see 22:54 how much you can pull there. 22:55 Makes it little bit tougher, give you little more. 22:57 You need a long arm Jane, 23:04 okay let switch, 23:08 keep your right leg straight pull aren't you? 23:10 There you go, 23:15 steady pull. Now straight your leg up, 23:23 very good, you looking good. 23:27 Okay, now switch yourselves up 23:30 and you'll going to be facing me still 23:31 spread the legs a part, okay you're gonna lean, 23:34 come over to your right side first and stretch 23:38 and get a hold of your ankle, 23:39 if you can and just nice steady pull there. 23:45 Okay, let's go the other direction, 23:48 reach out and stretch, 23:55 hold it 5 more seconds pull right on your feet 24:01 let's do some abdominal training, 24:05 we gonna to put the hands behind the back 24:07 we gonna contract our abdomen little bit bend 24:10 over at the waist and then come up 24:13 we gonna to lean back, 24:15 Okay contract over up and back, when you do 24:19 this you want to focus on breathing out and just 24:21 contracting your abdomen as you try 24:23 you can pushing your lower back out contracting 24:26 and then we bend over we come up, 24:30 we lean back, contract over up and back, 24:35 contract over up and back, contract over up and back, 24:44 contract over up and back, contract over up and back, 24:53 contract over up and back, let's do 10 more, 25:01 stretch back there is 1, and 2, and 3, 25:10 if you really focus can feel this exercise 25:13 would have to think about what you doing you have 25:15 to contract each time 25:17 and lay back and feel it stretched. 25:21 Okay, four more there is 1, and 2, and 3, 25:33 one more time, and 4. 25:37 Alright we gonna stretch the side down just reach 25:45 hold it, keep breathing right. 25:52 Let's switch the other way and stretch 26:01 and lets hold that for about five more seconds, 26:04 2,3,4,5 good and turn the trunk and turn and turn, 26:17 and turn, and turn, and turn, and turn, two more, 26:29 turn and turn, one more time turn and turn. 26:39 Alright, good, thanks a lot ladies. 26:45 As women get into weight training they find 26:47 whole new world before them, 26:48 they find themselves getting firmer than ever 26:50 thought possible, when until they see as our body 26:53 taking on a whole different dimensions as people 26:56 get older their body weight turns shift a little 26:58 they may weigh the same but they say, 27:00 and look a like the same as way I use to. 27:02 When they get into weight training they see 27:05 great things happen and you may not lose weight 27:07 as fast as you might like too but you see 27:09 the interesting coming off and really that's 27:11 what we want important. I have actually seen 27:13 a woman gained 20 pounds and lose to dress sizes, 27:16 so what would you rather do lose weight 27:19 or lose inches, well muscles it's going to be 27:21 much more dense so its going to add a little more 27:24 body weight but a pound of fat is like 27:26 three times a size at the way to really 27:28 become a better butter burner 27:30 and lose more fat is my developing muscle. 27:33 We want to do it for the right reason not just so 27:35 we look good but want to do it to glorify God. 27:37 Remember what the scripture says 27:39 in Philippians 4:13 it says I can do 27:42 all things for Christ who strengthens 27:44 and that's what really important following the Lord 27:47 and taking care of this body that he's given us. 27:49 God bless you we'll look forward see you next time. |
Revised 2014-12-17