Participants: Dick Nunez, Patricia Juarez, Tammy Larson
Series Code: BAS
Program Code: BAS000002
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00:01 [Disclaimer]
00:14 For the women out there we have a special program 00:17 coming up on Body & Spirit! 00:19 Stay tuned! 00:48 Hello I'm Dick Nunez, 00:49 Wellness Director for the 00:50 Black Hills Health and Education Center. 00:51 Welcome to Body and Spirit! 00:53 Today we're going to be talking about a topic 00:55 that needs to be addressed very often 00:57 and that's exercise for women. 00:59 Women often times in the past 01:00 have thought that they don't need to do regular exercise. 01:02 That's more of a "male" thing. 01:03 But the Bible tells us in the very beginning that, 01:05 "God created man in His own image." 01:08 Then it goes on to say 01:09 that male and female created He them. 01:11 So both men and women react the same way! 01:14 Their muscles will develop or they'll also atrophy. 01:17 So today we're going to try and talk about some 01:19 special exercises designed for women but also men 01:22 will get good benefit from them as well. 01:24 So if we're ready, let's get started! 01:27 Today helping me will be Tammy and Patricia! 01:33 Let's start our workout. 01:35 Here we're gonna warm up by just moving our arms around in 01:38 a circular fashion just to get the blood circulating. 01:41 Get the body ready to go 01:43 and do some exercise. 01:47 Nice big circles. 01:51 Okay, now let's go the other way. 01:54 Up and around. 01:58 It's always important to get loosened up. 02:00 Remember stretching is not warming up. 02:03 Stretching is merely stretching for the sake of flexibility. 02:05 We need to get some movement in the muscles 02:07 in order to get them going and ready to go! 02:08 Range of motion is an excellent way of doing that! 02:12 Okay what we're gonna do is we're gonna put 02:15 our hands in a prayerful position here. 02:17 We're gonna squeeze hard 02:18 and we're gonna be focusing on the muscles of the chest. 02:22 We're want to be squeezing hard 02:23 at the palms as much as possible. 02:25 Now what we're going to do is rotate the hands so 02:27 they're pointing out forward. 02:28 Then we're going to push the arms out till they're straight. 02:31 We want to keep the pressure on them at all times. 02:34 We're gonna pull them in and push them out. 02:37 Good. 02:38 Pull them in and push them out. 02:41 Okay just go ahead and keep doing that. 02:44 Okay when you get to the extended point if you hold them 02:47 I should have trouble pulling them apart. 02:49 There you go, that's better! 02:51 Okay keep going! 02:53 Let's see how Tammy's doing here! 02:56 Good. 02:59 Okay let's keep that going. 03:01 Wanna focus hard on the chest. 03:03 Often times I find when I work with women 03:05 they don't concentrate well on the muscles they are working 03:07 until we give them a little education on what 03:10 they're going after. 03:11 So we're gonna work with that. 03:13 Make sure you feel the muscles that you're doing. 03:15 Okay, keep squeezing hard! 03:18 Even at the end spot. 03:20 Are we still doing alright? 03:21 Okay good. 03:23 Good! 03:24 Okay, now we're gonna do it like this... 03:25 we're gonna take your hands back in that prayerful position 03:28 and we're gonna cross over 03:30 and we're gonna come the other way now. 03:36 Okay and we're still focusing on the chest... 03:39 ...A little different area of it. 03:43 In a homosapien when the muscle contracts, 03:46 the whole thing does contract, 03:48 but, if we change the angles just a little bit 03:49 we can help people get a little better feel. 03:51 So that's what we're doing here. 03:54 Often times somebody will do an exercise and they'll say, 03:56 "I feel it this way much better than I did that way". 03:59 That's alright! 04:00 There's no magic answer for exercise! 04:03 One exercise that might feel great for somebody 04:05 may not feel that good for somebody else. 04:07 So, a little variety can be very helpful 04:09 when it comes to exercise. 04:11 I always find it entertaining when somebody writes a book 04:13 and says that their way is going to be the only way. 04:16 Well, it's not true because there's lots of 04:18 different ways to get in shape. 04:21 Okay, now we're going to put our hands down here 04:23 and we're gonna squeeze hard in this position. 04:27 Just squeeze real hard. 04:29 Okay get your hands out a little more 04:31 and squeeze real hard right there. 04:33 There we go. 04:35 Good! 04:36 How we doing here? 04:38 Okay very good! 04:39 Like a magnet. 04:41 That's what we want. 04:42 Keep squeezing hard for ten more seconds! 04:46 5, 6, 7, 8, 9, and 10 04:52 Okay were you able to feel that at all? 04:54 Good that's we want! 04:55 Okay, now let's stretch those muscles out! 04:57 Reach back and just feel the chest stretch. 05:02 Now bring it across and when you do this part 05:07 you want to try to feel your upper back stretching. 05:10 Okay reach back. 05:14 Feel it stretch and then bring it across. 05:22 Okay. 05:25 Tammy if you would, 05:26 could you get us the towels over there? 05:33 Okay this is our expensive exercise equipment here... 05:37 our hand towels! 05:38 What we're gonna do is 05:39 we're gonna do some upper back work. 05:41 That's an area that I find doesn't get 05:43 trained very well by people -women especially. 05:45 Because when they train their upper back 05:47 they're doing pull down 05:48 or they're doing whatever exercise they're doing 05:50 and I'll say "where do you feel that at?" 05:51 They'll say, "well in my arms or down in my forearms"; 05:53 when in reality we wanna feel those muscles in the back. 05:57 When we talk about posture and so forth 05:59 women tend to have a little bit of forward head tilt 06:02 and that forward head tilt is going to 06:04 create problems later on down the line. 06:06 Postural problems, cosmetic problems; 06:08 there's a condition called 06:09 Dower's Hump which is the upper rounding of the 06:11 upper thoracic vertebrate. 06:13 Women don't want that! 06:14 They really don't! 06:15 So we're gonna try to do some things 06:16 that will be helpful for that and by doing that. 06:18 We need to focus on the muscles 06:20 that are right in this upper back area. 06:22 So this is the area we're going to be trying to target. 06:24 In order to do that we have to concentrate on; 06:27 drawing the scapula back as far as we can. 06:31 Your scapula is that little triangular shaped bone 06:33 in the middle or on each side of your back 06:35 also known as your shoulder blades. 06:36 We have 16 different muscles attaching to 06:39 each side of the scapula. 06:41 So we want to really try to focus in on that. 06:43 So, when we come we're gonna draw the scapula together. Okay? 06:48 So that's what we're gonna focus on. 06:49 Now, what we're gonna do is we're gonna take our towel, 06:51 bend over a little bit at the waist, 06:53 have the knees slightly bent... 06:55 You're gonna use your other hand for resistance 06:57 and we're gonna pull back, 06:59 and try to squeeze back that scapula as far as you can 07:02 and then reach out. Okay? 07:04 So you want to bend over a little more there Patricia. 07:09 Okay. 07:10 You wanna make it so you can extend that arm all the way out. 07:13 There! 07:15 Now pull. 07:16 Then pull back out and focus on the side there. 07:21 Okay good! 07:22 Now, when you draw back, it's like drawing a bow. 07:25 There you go! 07:27 Good!. 07:28 We're starting a lawnmower! 07:29 You'll be very good at starting a lawnmower after doing this! 07:31 Okay, reach way out and bend over just a little more. 07:37 Keep those knees slightly bent. 07:42 Okay and we want to try to make it so we can 07:44 reach that arm all the way out. 07:47 Good, okay! 07:49 Let's do five more! 07:56 Keep focusing on that scapula area! 08:02 Okay pull back. 08:04 There you go! 08:06 Okay let's go ahead and switch around to the other side now. 08:09 Okay reverse your feet. 08:11 There you go. 08:12 You want to get a little bit closer to your other hand. 08:14 That will help you get a little bit better 08:16 range of motion there. 08:18 Good! Good! Excellent. 08:22 There's lots of muscles there around the scapula 08:24 that we're trying to focus on. 08:25 Some of the muscles right in between the shoulder blades, 08:28 the rhomboids and up on the scapula itself; 08:31 You have the infraspinatus, the supraspinatus, 08:33 the muscles that help make up the rotator cuff. 08:37 We have the teres group, 08:38 we have the latissimus dorsi, 08:39 we have the trapezius. 08:40 There's just a lot of things attaching in there! 08:42 Even the biceps and triceps attach up in the scapula area! 08:49 Okay. 08:50 We're looking good! 08:52 Let's do about five more. 08:57 And two more! 09:04 Okay good. 09:05 Let's just set our towel down to the side 09:08 and what I want you to do is lean back a little bit 09:10 and have your hands out here as if you're reaching out; 09:15 Oh about a 45 degree angle out. 09:17 So you wanna bring it down a little bit. 09:20 Okay. 09:21 I want you to just think about drawing back. 09:25 Just feel the muscles tense. 09:26 Okay bring it on back again. 09:27 You want to feel those muscles around the scapula just tense. 09:30 So, just hold that position. 09:32 Hold that now. 09:34 Then reach out. 09:36 Then reach out and bring your hands together 09:39 and then back down. 09:41 Bend your elbows. 09:42 Come down and reach out. 09:44 Good! 09:45 What this is doing is encouraging them to feel 09:48 the muscles work properly. 09:51 Once again, 09:52 if you're doing some type of exercise like pull down 09:55 or any type of rowing exercise with any type of weight, 09:57 unless you do it properly, 10:00 people aren't going to feel much. 10:02 I see people often times do a pull down 10:04 and they're just pulling down like this... 10:07 They're not keeping the body in proper position. 10:09 As soon as we have proper position 10:11 it has a whole different effect to it! 10:12 Okay that's good! 10:14 Let's stretch those muscles out! 10:15 By doing that we're just going to 10:17 put the arm over the head 10:19 and pull at the elbow. 10:23 We're gonna hold each stretch for about 10:25 a 10 second to 15 second time period. 10:29 Now switch over. 10:36 Okay good! 10:38 The shoulder area is an area that 10:40 often times gets neglected. 10:42 So we're gonna see what we can do 10:43 to have nice strong shoulders. 10:45 Often times when I come up to people 10:47 and if you squeeze on their shoulder, 10:49 you should be able to feel muscle. 10:52 You don't want to just feel bone. 10:54 If you just feel bone that means 10:55 there's not a whole lot helping 10:57 their shoulder to move around 10:58 and do any activity. And even for women! 11:00 Now I don't think either Tammy and Patricia 11:03 want shoulders that look like mine. 11:05 No? Okay! 11:06 But, the bottom line is we do want stronger shoulders; 11:09 so that's what we're gonna work on now. 11:10 We're gonna start by doing several different motions. 11:13 We're gonna press up and just alternate. 11:16 You can have dumbbells in your hand if you want as you do this. 11:20 We're just reaching for the sky. 11:27 Okay let's keep it up! 11:32 Okay we're having fun right?! 11:35 Let's do ten more. 11:39 That's 2, 3, 4, 5, 6, 7, 8, 9, 11:57 and 10, good! 11:58 Now we're going to take them like this 12:00 and pull up and then down. 12:02 Up and down! 12:09 Good! 12:10 Let's keep it going. 12:16 We're gonna do eight more! 12:19 1, 2, 3, 4, 5, 6, 12:31 Two more! 12:33 7 and 8! Okay! 12:35 Now we're gonna have our hands out the side 12:37 and raise them up and back down. 12:45 Gotta get ready for those angel wings so we can fly well! 12:51 Want to work those shoulders! 12:55 Wanna make sure we keep the hands turned down as we come up. 13:02 We're gonna do eight more. 13:10 Five more! 13:12 There's 1, 2, 3, 4, 13:18 and this last one we're gonna hold it! 13:21 Hold! 13:22 Just hold it there! 13:23 I'll put mine down to make sure you do it right. 13:26 Alright we're going to hold it for 15 seconds. 13:29 5... Your fingers are starting to tremble just a little bit! 13:36 10, 11, 12, 13, 14, 14, 14 3 13:44 Okay 15 good! 13:45 Put 'em down. 13:46 Okay let's stretch those out! 13:52 You want to feel that pull in the deltoid area! 13:55 Okay, did we feel our shoulders on that one! Did we? 13:57 Okay good! Good. 13:59 Okay now switch. 14:06 Okay good. 14:08 Now we're going to get into some bicep training 14:09 and let's go ahead and get a hold of our towel. 14:13 We're gonna take the towel and we're gonna hold it 14:15 in our hand like that so it drapes over our thumb side. 14:21 There we go. Like that. 14:23 Okay now get a hold of it close to your hand 14:26 so you can pull it all the way down to full extension 14:29 and curl it back up. 14:34 Okay! Reach way down and back up. 14:44 The old adage about building large bulky muscles is 14:47 very difficult to do; Women... 14:50 ...Their hormonal balance is different than a man's. 14:53 Men have lots of testosterone, 14:54 women do have some testosterone but it's not as much as a man. 14:57 Men have some estrogen but not as much as a woman. 15:01 In fact, as men and women get older 15:03 they come a little closer together because 15:05 men start producing more estrogen 15:06 and women start producing more testosterone! 15:09 But the hormones make it so women tend not to get as big 15:11 and also women are a little bit smaller naturally, than men. 15:17 As you can tell, both of our ladies are a little bit 15:19 smaller structure than I am so that means I would 15:21 have a little better chance of developing muscle than they do. 15:27 Okay let's do five more. 15:33 And two more... 15:37 Looking good! 15:38 Alright; feel that bicep at all? 15:40 All pumped up there? 15:42 Let's pump the other side! 15:46 Remember building muscle is not an easy thing to do. 15:49 In fact, I often challenge people 15:50 (make sure you get all the way down there, there you go) 15:53 I challenge people and especially women... 15:54 get as strong as you can because 15:56 it will help you in the long run! 15:59 Especially for things like osteoporosis 16:01 and arthritis 16:02 and all that other rotten stuff that happens to us 16:04 when we get older. 16:06 Remember somebody asked Jack Olane one time, 16:07 who was about 85 or 86 now and they said; 16:09 "Do you think you've added any years to your life?" 16:12 And he goes, "I don't know but I sure added life to my years" 16:15 And that's very important because if we ask 16:18 somebody how long would they like to live 16:20 I'm sure somebody would say 85 or 90 somewhere around there! 16:23 But how long would they want to be healthy? 16:26 That's the big key! 16:28 Lets do five more. 16:34 Two more. 16:37 Good! 16:39 Okay, now we're gonna work on an area 16:40 that's very sensitive to women. 16:43 That's the Grandma wave bye-bye fat right back here! 16:46 That keeps waving after you're done! 16:48 Now none of you have that problem 16:50 and that's okay. 16:51 But we're still gonna work that area to make sure 16:52 that doesn't happen because as we add strength 16:54 to the area we can't magically make fat go away! 16:56 Fat and muscle are not 2 different things. Excuse me! 16:59 THEY ARE TWO different things! 17:01 They're not interchangeable. 17:02 You can't take... You know somebody can say; 17:03 "I have all this flab back here I wanna firm this up." 17:06 We can't firm fat up! 17:08 It has to go away! But muscle, 17:09 if you stop working out 17:10 it's not just going to turn to fat either! 17:12 It's going to shrink down. 17:13 So, what we're going to do now is... 17:15 try to do some exercise that will help this area. 17:17 Maybe tighten it up a little bit 17:18 because if you have a given amount of fat there 17:20 and you add a little bit of strength there 17:22 it will firm that area up. 17:23 So, let's start to work on that now! 17:26 We're going to keep 17:27 the hand close to the other one again. 17:29 So you can pull down 17:30 and get yourself a good range of motion! 17:33 So, what we're trying to do here is 17:36 simply bend that arm down 17:37 and then go straight back up again! 17:39 Try and go all the way back up. 17:44 Way up! 17:47 This is the arm you're working hard. 17:52 Good! 17:53 Very good. 17:55 Excellent! 17:56 Feeling that in there? 17:58 Good! That's what we want. 18:00 Okay keep going! 18:03 Here, let me help you with your grip. 18:07 There! Go like that! Now you'll be able to get up higher! 18:10 There. Good! 18:14 Okay let's do five more! 18:18 Alright we're looking good! 18:22 Let's just do one more! 18:25 Good job! 18:27 Okay I think we're done with the towels 18:29 so we can go ahead 18:31 and toss those off over by my coat there. 18:36 Now just remember something ladies... 18:37 as you go through this you're not going to look like men! 18:39 It's hard enough for men to look like men so, 18:41 we just don't have to worry about it! 18:43 We can work really hard 18:44 and still, all we're gonna get is really firm 18:47 and look good. 18:48 In fact it's interesting when you look at 18:49 the muscle physiology of women, there's a condition that 18:51 happens in men called hypertrophy -where the muscles 18:53 muscle fibers were actually enlarged. 18:55 In women they found an interesting phenomenon 18:57 called hyperplasia where you get more muscle fibers 18:59 in a given diameter which means that the diameter is 19:02 still the same, but, it's stronger and firmer; 19:05 And more muscular and more metabolically active 19:08 but not bigger! So it'd be very difficult to 19:11 put on lots of large muscle. 19:13 You would have even more trouble still 19:15 because you're very small! 19:17 It would take a lot of work! 19:18 And also I find that women when they do lift weights 19:20 they may gain some weight because muscle is more dense. 19:23 Fat or a pound of fat is 2 times 19:26 the size of a pound of muscle! 19:27 What they find is that they may gain 20 pounds... 19:29 ...But they lose two dress sizes! 19:31 We wouldn't want to do that to you 19:32 because we don't have size zero. 19:34 So, we won't worry about it, okay. 19:36 Now we're gonna do some leg work. 19:38 Women are very often interested in working the lower part of 19:41 their body and often times women will come to me 19:42 and they say, "I want to get in an exercise program." 19:45 I say; "What do you want to work?" 19:47 and then I say don't tell me, let me guess... 19:48 "you wanna work from here to here" 19:50 and they go, "yeah how did you know?" 19:51 Well 90% of the female population is thinking that way! 19:54 So we're gonna work on the hips and thighs now. 19:57 We're gonna do that by doing some squatting motion 20:00 in various positions. 20:01 So, what we're gonna do is 20:02 We're gonna put our legs very wide at first. 20:05 Wider than a normal squatting position. 20:07 We're gonna have our toes turned out slightly. 20:09 Whenever we squat, 20:11 we don't want to shoot our knees over our feet. 20:13 That's not what we want to do! 20:14 We want to push our hips back. Okay? 20:16 So we're gonna cross our arms 20:18 and we wanna keep our chest up, 20:20 the xiphoid process, 20:21 the lower bony petrumus, under the sternum. 20:23 We want to have that up, cross the arms, 20:26 We're gonna sit down and come back up! 20:29 Okay! Good! 20:31 Oh yes we're looking good! 20:33 -A bunch of ballet dancers, right? 20:40 Okay let's keep it going! 20:46 Now if you can't get down very far that's okay! 20:48 If you can get down a little further 20:50 go ahead and do that as well! 20:54 We're going to do three more there. 21:00 Last one. Good! 21:02 Now we're gonna move the feet in about 6 inches, okay. 21:05 To our normal stand and let's do some more! 21:12 So instead of training to a high fatigue level 21:14 we're just gonna do a lot of repetitions. 21:19 Those at home if you need to rest go ahead! 21:24 Not for you ladies! You keep going! 21:29 Five more! 21:36 And two more. 21:39 Okay now we're going to bring the feet even closer still, 21:44 Oh this is gonna be fun! Okay ready? 21:46 Don't fall over! 21:47 This just changes the angle a little bit. 21:49 It makes us bend those legs just a little bit more. 21:54 Are you starting to feel those legs yet? Good! 21:57 So you know they're there. 22:04 We're gonna do six more! 22:14 And two more. 22:18 Okay good! 22:20 Now what we just did was 45 squats 22:22 which is actually pretty good! 22:23 What I want you to do is turn towards me 22:26 and you're gonna use me as a wall 22:27 because we're gonna stretch the quadriceps 22:30 and we're not close enough to a wall. 22:32 So put a hand on my shoulder 22:34 and grab your ankle and pull up so you feel it 22:39 stretching your quadriceps. 22:40 You might have to lean forward a little bit. 22:43 Generally I find women a little more flexible than men 22:49 and I do a good job just standing here as a wall! 22:56 Okay switch over! 23:02 As we've said before it's always very important to stretch 23:06 after you stimulate a muscle. 23:08 Keep that range of motion. 23:12 It feels good too right? 23:14 Feels better than what we just did! 23:19 Okay good! 23:20 Okay now what we're gonna do is stretch the hamstring out. 23:23 We just stretched the quadriceps. 23:26 We're gonna step out... 23:28 up on the heel 23:30 and we're gonna lean forward into it. 23:32 And if you can reach down 23:34 and grab your foot that's fine! 23:36 Oh sure make me feel bad! 23:38 My arm isn't long enough that's all! 23:44 Okay let's hold it for five more seconds. 23:50 Okay and switch! 23:55 Feel that stretching the back of your leg? 23:58 Okay good! 24:03 Hold for five more seconds. 24:08 Okay good. 24:09 Now we're going to do some calf work. 24:11 By doing that, we're going to step back, 24:14 press the heel to the ground. 24:17 Okay go up on the toe and then push back down. 24:31 Okay let's do ten more! 24:34 Feel the contraction of the calf each time. 24:38 You want to try and feel the stretch of 24:41 the Achilles tendon as you go down. 24:46 Two more! 24:49 Okay switch! 24:54 This is a very important area for women especially... 24:58 ...since they tend to wear shoes that have elevated heels. 25:04 And by not keeping the Achilles tendon flexible; 25:07 they might put a pair of flats on someday... 25:09 ...step off the curb and rupture the Achilles tendon. 25:18 Okay do ten more! 25:20 Feel that stretch as you go down! 25:28 Five more. 25:34 Okay good! 25:35 Alright! Now we're going to do some abdominal exercise 25:38 and the way we're going to do this, 25:40 we're going to do it from a standing position. 25:42 You're going to put your hands behind the back 25:45 and we're gonna blow out 25:46 like somebody just you real hard. 25:49 Blow out and then we're gonna crunch the abdominal like this. 25:54 So we're pushing the lower back out. 25:57 Go ahead and do that! 25:58 Okay. Then we're going to bend over at the waist 26:01 and come back, 26:02 Keep the abdominal in the position it was in. 26:04 Then stretch back, contract, bend over! 26:09 Back up and lay back. 26:12 Blow out, contract, 26:15 bend over, up and back, 26:18 Good! Let's keep it going. 26:23 You wanna remember the abdominal only has 4 inch range of motion 26:26 so it doesn't take very much action to get it stimulated 26:30 and what we're trying to do 26:32 is get the abdominal in position, 26:34 stretch the back and then lean back so we contract 26:39 the lower back as well. 26:46 Okay let's do three more. 26:56 And last one! 27:00 Good. Okay now let's just turn 27:05 and turn 27:09 and turn 27:13 and turn. 27:15 Good! Alright thank you ladies! You're all done. 27:20 As you can see women can get a very good workout 27:23 without using a lot of fancy equipment or heavy weights! 27:26 So, there's no excuse why the average woman can't 27:29 get out there and just do a regular exercise routine 27:32 taking on these exercises 27:33 and applying it to a regular part of their life 27:35 as God wants us to! 27:36 He wants all our bodies to be fit! 27:38 Remember in Philippians 4:13, it says; 27:39 "I can do all things through Christ who strengthens me." 27:43 I hope this message will apply to all of you; 27:46 God bless you and we'll see you next time. |
Revised 2014-12-17