Participants: Rick Nunez, Dick Nunez, Andrew Hard
Series Code: BASA
Program Code: BASA000016
00:01 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health.
00:08 Be sure to consult your physician before
00:10 beginning any exercise program.
00:14 Are you strength toning your muscles,
00:16 do even know what it is. Stay tuned
00:18 and find out next on Body and Spirit Aerobics.
00:50 Hello, I am Dick Nunez, Wellness Director
00:52 of the Black Hills Health and Education Center.
00:54 Welcome to Body and Spirit Aerobics.
00:56 Oh! If I only had a dollar for every time
00:58 someone came up to me in the middle of my career
01:00 and said I'd like to have just tone my muscles.
01:03 I could have retired a long time ago
01:05 and when I give lectures I often times ask people.
01:07 What is muscle tone, they look at me with
01:10 very blank stares. They think they know what it is,
01:13 but they're too afraid to say what
01:15 they think it is. So, let's give you a quick
01:17 definition of what it truly is, if somebody
01:20 is muscular and you come by back behind
01:22 and when you grab them on the arm,
01:24 they say hey you're flexing. You don't know,
01:26 now I'm flexing there is a difference.
01:28 Muscle tone means that you're muscles
01:30 are always in a semi state of contraction.
01:32 Somebody can be very lean; they have not much
01:35 body fat, if they don't have any muscle tone.
01:37 Their muscles will appear to be very loose
01:39 and floppy. But somebody's muscle toned
01:42 you're always gonna have a certain amount
01:44 of tension to them and when you have that
01:45 tension you're going to be burning more calories,
01:48 your metabolism is going to be higher.
01:50 But the only way to get muscle toned,
01:52 is by doing some exercise. Basically people are trying
01:55 to shy away from what they consider bulk,
01:57 which is a whole another topic.
01:59 Because when you say, well what's bulk again,
02:01 they don't really know, they avoid it.
02:04 I don't want bulk, I want toned.
02:06 So, we're assuming that they're thinking toned
02:08 is just taking the muscles and making them firmer
02:11 and more fit. Well, that's what we're gonna try
02:13 and do today. I believe we're ready to get started,
02:15 helping me out today will be Andrew Hard
02:17 and my son Rick, in any good exercise program
02:21 needs to start with a warm up.
02:22 So, let's get our shoulders and arms loosened up
02:26 a little bit as we start into our toning workout,
02:32 and up and around, and up and around,
02:36 and up and around, let's do ten more,
02:41 try and get a nice big breathe as you come
02:43 in blow as get down. In, out, in and out,
02:49 in and out, six more 1, 2, 3, 4, 5, and 6.
03:06 Alright, any good toning workout is gonna
03:08 include not just aerobics but also some anaerobics
03:12 and so we're gonna start with anaerobic part.
03:14 We can get that down in a big hurry,
03:16 so fellows hit the deck. Now, we're gonna doing
03:20 some pushups, but pushups can be done
03:22 in modified ways. You can do them against the wall,
03:25 so you can just lean into it and push back.
03:28 You can do them off your knees,
03:29 which are called ladies pushups but there is
03:33 a lot of men who can hardly do ladies pushups.
03:36 And there is a lot of ladies,
03:38 who can do easily men's pushups.
03:40 I've seen lot of the fitness competitors
03:42 doing one arm pushups, ladies doing one arm
03:44 pushups with great, great ease.
03:46 So there really is no such thing as a man's pushups
03:50 or woman's pushups, there are pushups off
03:52 the knees or what its called
03:54 the regular military pushups.
03:55 But for our guys they don't need do them
03:57 off their knees, they can do regular military style
03:59 pushups and you can do them off my count,
04:02 ready and down, up, down, up, down, up, down,
04:09 up, down, up, down, up, together down.
04:16 Hopefully, down, up, down, up, down, up,
04:22 down, up, down, up, down, for ten more
04:28 down 1, down 2, down 3, down 4, down 5,
04:37 down 6, down 7, down 8, down 9, down 10 good.
04:49 Any time you work a major muscles area like
04:51 the chest and the arms. We're gonna try
04:54 and do the antagonist or the opposite muscles
04:56 as well. So, we're gonna do some upper back work,
04:59 get your feet apart, sleeve with your left leg.
05:02 Put your right leg out or right hand out
05:04 as if you're going to grab the hold of a saw.
05:07 Grab that right wrist with your left hand
05:09 and then pull back and draw way out
05:12 and pull and draw out. Pull and draw out,
05:18 we can do twenty of those,
05:21 there is 5, 6, 7, 8, 9, 10, ten more, 1, and 2,
05:37 and 3, 4, 5, 6, 7, 8, two more 9, and 10.
05:52 Reverse it, right legs leading put out
05:55 the left arm, grab it with your
05:57 right hand. Pull and reach, pull and reach,
06:02 pull and reach, pull and reach, pull and reach,
06:08 good and there is 7 8, 9, 10, 11, 12, 13, 14,
06:25 Five more, 1, 2, 3, 4, 5, good, shake them out.
06:37 Alright, just put a foot out in front of you,
06:41 we're gonna lift the toe up and down,
06:44 up and down, up and down, up and down, up
06:50 ten more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10,
07:08 switch over, toe up and down, up and down, up
07:16 and 4, and 5, ten more,
07:19 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, alright lets warm
07:36 the legs up. Little side steps, step out and over,
07:39 out, out, out, out, out, good.
07:48 Trying to get the leg moving, get some blood
07:51 pumping, in pairs as we geet into our aerobic
07:55 training here.
08:04 Alright, let's take bigger steps now,
08:09 try and straight way out.
08:20 Short steps again, let's pick up the speed,
08:30 good job.
08:38 Big steps, pick up the speed, good job guys,
08:55 shorten it up. Pick up the pace,
09:11 big steps, okay pick it up. Thirty more seconds,
09:31 shorten it up, twenty seconds, fifteen and ten,
09:43 9, 8, 7, 6, 5, 4, 3, 2, 1, squat position.
09:52 Okay, start squatting, push your hips back
09:54 and up, down and up, down and up,
09:59 Keep it going, keep that rhythm.
10:03 Squats are an excellent exercise for over all leg
10:07 development, toning the gluteus maximus
10:10 and the thighs. Try and go down a little bit
10:12 deeper Rick, a little bit deeper there you go.
10:15 Keep the chest and head up, good, that's better,
10:23 squats can be used as an overall power move.
10:25 We're doing is a combination to keep our
10:29 legs going in an aerobic fashion.
10:31 But also bring in some resistance training,
10:35 good, keep it up fellows. Hey, we wanna squat for
10:44 thirty more seconds, good, its important when
10:51 you squat, keep the knees over your feet,
10:54 push your hips back. As you see Andrew doing
10:58 just fine, just like it's supposed to be
11:01 good, good, good, keep going,
11:03 got twenty seconds to go. Keep your chest up Rick,
11:10 keep your chest up, push your hips down a
11:12 little bit more, there you go, good.
11:16 Down to the last five, now down and hold
11:23 and you're gonna try and hold that for one minute.
11:26 This is a static hold, that's gonna keep
11:29 the legs going, it's gonna keep the oxygen flowing
11:33 to those areas, although they are gonna start
11:35 picking up a little lactic acid while they do this.
11:40 Keep hanging in there, got forty seconds to go
11:49 and now we're down to thirty good, good.
11:54 If you have to stop at home and rest for
11:56 a moment that's okay and you get back into your
11:58 squat again as soon as you can twenty, fifteen.
12:12 Try and keep the chest up Rick, there you go
12:16 and now we down to our last five, 4, 3, 2, and 1.
12:21 Step it out come right into the steps,
12:27 your arms swinging a little bit.
12:37 Keep the arms moving, pick the knees up,
12:50 one more minute.
13:07 And so keep it going, the legs are still tired
13:10 from doing the squats. We wanna keep that
13:16 blood flowing, the oxygen going through the legs,
13:19 that's when the fat starts to burn.
13:21 The more oxygen, the more fat gets burned,
13:26 stronger the muscles are, the greater
13:29 they are at handling oxygen,
13:31 so it's a win-win proposition,
13:35 back when I was in college, our trainer had
13:37 a thing on the wall that said pain, torture,
13:41 hard work for happiness. I don't know if I go with
13:47 that theory but anyhow that's what he had.
13:52 Okay, now we're gonna put our arms out,
13:54 we're gonna make same arms circles
13:56 while we do this.
14:10 Putting stress on the deltoid muscles,
14:12 to your shoulder muscles while we do this
14:14 and doing so we're gonna enhance the calorie burn.
14:19 As you do exercise fatty acids are going through
14:21 the body looking for burning muscles
14:24 or working muscles. We're gonna make sure
14:29 they find a lot, now we're doing great.
14:45 Okay, we're gonna do a hold here in
14:47 just a moment, one minute now.
14:55 Put the arms out straight, palms down,
15:01 if you have to drop them at home do so
15:03 and bring them right back up as soon as you can,
15:05 only takes two seconds for you to regain 50 percent
15:09 of your strength. Down to thirty seconds,
15:22 keep the arms out nice and straight,
15:25 palms down and down to twenty
15:42 and ten 9, 8, 7, 6, 5, 4, 3, 2, 1.
15:51 hands on the hips, side to side.
16:01 Quickly, good job, straight and out.
16:23 Okay, shorten it backup,
16:30 good quick, back and forth.
16:42 Okay, straight it out.
16:56 And shorten it up, pick it up.
17:07 Forty five seconds, straight it out,
17:22 thirty seconds, twenty five and twenty,
17:34 shorten it up, ten seconds.
17:51 Alright, find the jump rope go,
17:59 jumping rope is an excellent exercise,
18:00 we don't have them here. But we can still
18:03 get the arm motion and the jumping motion
18:06 and the beauty of jump roping like this
18:07 you never miss. That's always so helpful,
18:10 you're not hitting yourself in the head
18:12 or hurting yourself on the back of the legs,
18:14 nice steady jump, keep the arms turning,
18:21 thirty seconds, good, good, good, keep it up,
18:32 twenty more seconds, fifteen, ten,
18:43 9, 8, 7, 6, 5, 4, 3, 2, 1, okay step it out.
19:07 We're in the last phases of our aerobic exercise
19:10 we're so hitting with some intensity here.
19:15 Now, we're start our cool down phase here
19:17 another minute or so, keep the pace up for
19:27 twenty five more seconds.
19:33 Twenty, fifteen, and ten,
19:43 9, 8, 7, 6, 5, 4, 3, 2, 1, find your jump rope.
19:58 I would do it with you by lost my jump rope;
20:01 you keep going, do it for me,
20:10 good job, good job forty seconds,
20:19 in is inside fellows, twenty five.
20:35 Now, we're down to fifteen, good job,
20:39 good job, good job, good job, keep it up,
20:43 9, 8, 7, 6, 5, 4, 3, 2, and 1. Step it out,
21:03 right, we're gonna go fifty more seconds here
21:05 and then we'll go to our slow down,
21:09 think of all that fats you've burned today.
21:18 Pick the feet up, down to twenty five seconds
21:41 and ten, 9, 8, 7, 6, 5, 4, 3, 2, and 1,
21:52 slow it down, oh yeah, the best part,
21:56 cool down time, guys did great.
22:06 Looks like you're a little bit warm,
22:21 okay thirty more seconds to cool down,
22:23 lets slow it down even more, alright casual
22:27 walk through the part now.
22:32 Cool down is an essential part of working out.
22:45 Okay, very gently now, let's just do some
22:48 side to side just to finish the cool down,
22:51 oh! Yeah, hands on the hips, good, good, good
23:06 And let's go for forty five more seconds,
23:10 now make sure that hard, it's a good chance
23:12 to cool down, let the legs help pump that
23:18 venus blood flow back up towards the heart.
23:22 Down to thirty seconds,
23:35 now we're down to our last fifteen and ten,
23:43 9, 8, 7, 6, 5, 4, 3, 2, and 1, alright you guys
23:54 can lay on your backs now and rest.
23:57 But only for a moment, no sleeping,
24:00 hands behind the neck, crunch up,
24:03 ready I'm gonna count, up, down, up, down,
24:07 up, down, up, down, up, down, up, down, up, down,
24:15 up, down, up, down, up, down, up, down, up,
24:23 down, up, down, up, down, up, down, up, down, up,
24:31 down, up, down, up, down, up, down, up, down,
24:38 feet off the ground, cross with the ankles.
24:40 And up, down, up, down, up, down, up, down,
24:47 up, down, up, down, up, down, up, down, up,
24:53 down, up, down, up, down, up, down, up, down,
25:01 up, down, up, down, up, down, up, down, up,
25:07 down, up, down, up, down, up, down, up, down.
25:14 Legs straight up, okay and go, up, down, up 2,
25:20 up 3, up 4, up 5, up 6, up 7, up 8, up 9,
25:30 up 10, up 11, up 12, up 13, up 14, up 15,
25:39 up 16, up 17, up 18, up 19, up 20.
25:47 Alright guys, up on your feet, you did well.
25:54 Okay, lets just do some easy cool down now,
25:59 let little stretching out, press the foot back,
26:03 press heel to the ground and stretch
26:09 and hold that for ten more seconds,
26:13 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch and
26:25 hold, hold, hold, hold, ten more seconds,
26:32 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Alright,
26:43 rotate, and turn, and turn, and turn, and turn,
26:53 and turn, and turn, and turn, and turn, and turn,
27:02 and turn, and turn, one more each way,
27:06 turn, and turn.
27:09 Alright, fellows we're all done, thanks a lot.
27:13 There is no secret to muscle toning
27:15 other than consistent exercise and a little bit
27:18 of hard work, if everybody could get
27:20 toned without really doing anything
27:22 everybody would be that way.
27:23 But you just can't take a pill or read a book,
27:26 you have to get out there.
27:27 Remember somebody complaining I joined
27:29 a to health club a year ago and I haven't lost
27:31 any weight at all. Maybe I have to go once in a while,
27:34 yes you do. But also, the things is so important,
27:37 restrain to the glory of God, we don't wanna
27:40 just work for a corruptible crowd,
27:42 but one that's incorruptible.
27:43 Remember, Philippians 4:13 says:
27:45 I can do all things through Christ
27:47 who strengthens me. God bless you,
27:49 keep working out, I hope to see you next time.