Participants: Susan Santos, Dick Nunez, Tammy Larson
Series Code: BAS
Program Code: BAS000007
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00:01 [Disclaimer]
00:14 Have you heard that women are the weaker sex? 00:16 Well, we have something to do for that! 00:18 And so we'd like you to stay tuned for 00:19 Body & Spirit coming up next! 00:47 Hello I'm Dick Nunez, Wellness Director for 00:49 Black Hills Health and Education Center. 00:51 Welcome to Body & Spirit! 00:53 Today we have a special program! 00:55 It's going to be called; 00:57 "Strength Training for Women". 00:58 Often times women think that their role 01:00 is to be weak! 01:01 They don't have to be weak! 01:03 They can actually be very strong. 01:04 I've seen women do incredible feats of strength. 01:06 There was a young gal I worked with 01:07 who was only 123 pounds, 5'2", 15 years old 01:11 and she could bench press 01:12 an unbelievable 215 pounds! 01:14 This kind of worked against her a little bit 01:16 because when some of the guys her age 01:18 would look to ask girls out, 01:20 they wouldn't ask her out. 01:21 She was very attractive. 01:22 I said, "why don't you ever ask her out?" 01:24 They said, "we don't ask out girls that 01:26 "are stronger than we are." 01:27 Well the reality is women can get 01:29 much stronger than they thought! 01:30 They are smaller naturally than men; 01:32 and have smaller bone structures 01:34 and less muscle tissue over all. 01:35 But women can respond just as well as men 01:36 when it comes to strength training! 01:39 We know the Bible teaches us 01:40 that we're supposed to take care of our bodies 01:42 and do all to the glory of God. 01:44 Everything we eat, everything we drink, 01:46 everything we do 01:47 should be done to the glory of God. 01:49 That includes taking care of our body so 01:50 there's no excuse for women just to let 01:52 themselves go simply because of the fact that 01:54 they don't think they can get stronger! 01:56 We don't want women to have problems with their 01:58 posture or have the osteoporosis, 01:59 or the things that are so associated 02:01 that can easily be prevented if they just get 02:04 on a regular exercise program! 02:06 So if we're ready, let's get started! 02:08 Helping me today will be Tammy and Susan. 02:14 We're gonna have a lot of fun today! 02:16 At least I am! 02:18 Okay, so we need to make sure we're good 02:20 and warmed up before we do any of this. 02:23 So let's do some arm circles 02:24 just to get ourselves... 02:27 Get some blood circulating 02:28 and get the body ready for what is to come. 02:30 Remember a warmed up muscle works so much 02:33 better than a cold muscle. 02:34 Stretching is not warming up. 02:35 The best way to warm up is simply 02:37 getting some motion going in the body. 02:40 Okay let's go back the other way. 02:49 and let's do about ten more of these! 02:52 There's 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 03:05 Good! 03:06 Are we ready? 03:08 Good, hit the deck! 03:11 Okay what we're gonna do is some push ups. 03:13 Push ups can be done a couple different ways. 03:15 They can be done in a military position 03:17 or it can be done on the knees. 03:19 I see both the gals have gone immediately 03:20 to their knees without even asking me 03:22 which position I wanted them to be in. 03:24 Also, we can do this against the wall so we'll 03:26 go ahead and let them do it from a knee position 03:29 and we can still get the desired effect. 03:31 Okay, let's go ahead and start going down and up! 03:33 It's important to keep the body straight. 03:35 When people do it off their knees often times 03:36 they want to put their hips way up in the air 03:39 and that's wrong. 03:40 We want a nice flat back still 03:42 like we have here. 03:44 People often say, "well how many should I do?" 03:46 I say, "well I don't know, until we're finished!" 03:52 We're doing good! 03:54 Keep it up! 03:55 Women are very capable of doing push ups. 03:56 I've seen women do one hand push ups 03:58 without any problem at all. 04:00 We're not going to do that today! 04:02 Come on! 04:03 It makes it harder when you're laughing! 04:05 Push! And push! 04:08 Good! 04:09 Another one! And push! 04:12 Good! 04:14 Keep going! Okay let's go three more. 04:20 There's 1, 04:22 Pop it right up! 2 04:24 -One more time. 04:26 That's the wrong answer! [laughing] 04:28 Okay let's go part way down 04:31 and hold for ten seconds. 04:33 1, 2, 3, 4, 5, 6, 7, 8, 9, 04:41 10 Good! 04:44 Ah! That felt good! 04:46 Good way to start our workout! 04:48 Now we need to stretch out. 04:50 So let's just put the arms back. 04:52 Feel the chest stretch. 04:55 Make sure you get some nice, 04:57 deep breaths as well. 04:59 Okay let's bring it across. 05:01 Give yourself a big hug. 05:02 Pull your shoulder blades out as much as you can. 05:08 Okay good! 05:09 Now let's go back again. 05:11 Nice deep breath, stretch back 05:16 and now let's bring it across. 05:19 Give yourself a hug. 05:22 Okay and relax. Alright! 05:25 Tammy if you'd get the towels for us over there... 05:30 There's only 2 of them and that's for a reason. 05:34 We're gonna do what we call 05:35 a little bit of buddy training but we'll 05:37 also make this so... those at home who don't 05:40 have somebody to work out with; 05:41 that they can do this on their own. 05:43 So we want to stay with the major muscle groups. 05:45 We're going to start with the upper back necks 05:47 and the way we're going to do this is we're going to 05:50 have a little tug of war back and forth; 05:52 Remember the old partner sawing wood? 05:53 Okay. That's what we're going to be like. 05:56 Here you grab that 05:58 and then you'll be grabbing this like this. 06:00 You'll want to turn to the side. 06:02 Turn the other way. 06:04 There you go! 06:05 So I'll be pulling this way and... 06:06 [laughing] 06:08 We've got a battle going on here! 06:10 Shall I really yank on one and see what happens? 06:13 [laughing] 06:15 Okay Susan! Go ahead and take my place. 06:19 Now make sure you get good range 06:21 of motion back and forth. 06:24 Keep yourselves... there you go! 06:27 Instead of leaning way back. 06:29 Good. 06:30 Try and feel the muscles here on your side. 06:33 For those at home that don't have a partner 06:36 you can simply do it with your own resistance here. 06:43 Working out with somebody can make it more fun 06:46 in lots of different ways. 06:47 It will also add a variety to your workout 06:50 and you keep each other honest. 06:54 Good! Keep going! 06:58 Five more. 06:59 1, 2, 3, 4 and 5 07:07 Now shift your body 07:08 so you're doing the other side now. 07:10 There you go! 07:11 Good! 07:12 Okay and this time you want to extend 07:14 your left arm out 07:15 and feel it stretching your latissimus dorsi. 07:19 Give yourself resistance. 07:21 Good! 07:22 Make sure the other person can get 07:24 the full range of motion. 07:26 If it becomes a tug of war; 07:28 then we might have fun 07:30 but we're not getting much exercise done. 07:35 Good! Keep it going. 07:42 Eight more. 07:43 There's 1, 2, 3, 4, good. 07:52 5, 6, 7, and 8! Good job. 07:57 Now we're going to do some shoulders. 07:59 The way we're going to do this is we're going to do 08:01 some lateral raises. 08:03 Susan I just want you to stand here 08:05 and Tammy you'll be in this position. 08:07 You'll raise your arms out to the side. 08:08 Raise them up. Okay. 08:10 Tammy you'll add the resistance 08:11 and you'll want to fight it on the way down as well. 08:14 Up! That's better. Very good! 08:20 Okay Tammy why don't you go ahead 08:22 and take over for me there? 08:24 You want to make sure she gets a good range of motion. 08:29 For those at home if you don't have somebody 08:32 to do it with; 08:33 just doing it on your own with no weights 08:35 or by using some dumbbells or some books 08:37 or some cans of food or jugs of water; 08:41 whatever you want to do 08:43 you can do the same thing and add the resistance. 08:45 Okay keep going! 08:56 Work it hard! 08:58 Fight her on the way down Susan. 09:00 Fight it! 09:01 There you go! 09:03 Five more times. 09:04 There's 1, 2, just remember, you can do it to her 09:08 right after you get done here. 09:10 3... two more. 09:13 Fight it hard! 09:16 Last one. 09:17 Now just try to hold it there! 09:19 Hold it as hard as you can. 09:20 Don't let her push you down! 09:22 Okay Tammy, try to push her down. 09:24 Good! All the way down. 09:27 Good. 09:28 Alright! Go ahead and switch around. 09:32 You'll be pushing on the wrists there. 09:36 Okay raise up and resist down. 09:39 Good! 09:42 Excellent! 09:45 This is a good one for the deltoids. 09:48 (which are the shoulders). 09:49 Also the trapezius. They're coming into play back here. 09:52 The vaterscapule. 09:54 A lot of the muscles around the scapule area. 09:59 Good! Good. 10:03 Is that fun? 10:12 Okay let's go five more. 10:18 Make her work! 10:23 Good! 10:24 Two more. 10:30 Okay now going on up 10:33 and try to hold it as hard as you can Tammy. 10:34 [laughing] 10:37 Okay good! 10:38 Alright split up in our spots 10:40 we're going to do a little stretching here. 10:43 Let's put the arm up over the head 10:45 and we're going to stretch the latissimus area. 10:48 Okay you want to get a hold of an elbow Susan. 10:51 There you go! 10:53 Pull that way. 10:56 Come and put your arm over your head. 11:01 Okay, we're gonna hold that for five more seconds. 11:05 4, 3, 2, 1 11:08 Switch. Other side... 11:14 Back just a little bit Susan. 11:18 Okay and we're gonna do five more seconds. 11:25 4, 3, 2, 1 11:29 Good! 11:30 Now let's bring the arm across. 11:33 Stretch your shoulder. 11:41 Five more seconds! 11:43 4, 3, 2, 1 11:46 Switch! 11:53 Nice steady tension here. 11:54 Feel it in the shoulder area. 11:57 Don't take it to an extreme pain range at all! 11:59 Five more seconds. 12:01 4, 3, 2, 1 Relax! Good. 12:05 We're gonna do some arm exercise now 12:07 and we're going to do this in a buddy system again. 12:11 While one of you is doing a bicep curl 12:13 by having it like this; 12:15 The other one is going to be doing a tricep press down. 12:18 Okay, so for example 12:20 Tammy if you and I are doing this 12:22 and you're gonna grab it palms up. 12:24 Face me okay, now go all the way down. 12:27 Okay and you're going to curl it up 12:29 and then I'm gonna push it down. 12:31 So I'm using my triceps while you use your biceps, okay? 12:39 Susan go ahead and take my position there. 12:43 Okay. 12:44 Once again we want to make sure each one of you 12:46 gets a full range of motion. 12:47 Susan you need to get lower on the towel there 12:51 so you can push down. 12:52 So your arms are as straight as 12:54 they will go with that, good. 12:56 Now for those at home who are by yourself, 13:00 just take your towel and you can do the biceps 13:03 right now. 13:05 Up and down. 13:07 Do about 20 repetitions each arm. 13:12 Okay and push down. All the way down. 13:25 Good! 13:28 And we're gonna do five more. 13:39 Good. 13:41 One more. 13:42 That's it! 13:44 Okay switch around. 13:49 Okay curl up. Push way down. 13:53 Good! 13:59 Now for those at home; 14:01 you can do the triceps same way. 14:03 Just take one arm at a time using your towel; 14:07 pushing it down. 14:08 And again, do about 20 on each arm. 14:11 Okay let her get up a little higher Tammy. 14:15 You want to curl it up. 14:17 Good! 14:18 Go way down. 14:20 Good. 14:21 Go up and down. 14:22 Make sure you're giving each other resistance. 14:25 Make each other work a little bit; 14:26 but you want to make sure you 14:29 can get the range of motion still. 14:31 Okay Susan make her work! 14:33 Push it down. 14:35 Good. 14:36 Tammy make her work to curl it up. 14:38 Good! 14:40 There you go! 14:42 Now we're looking better. 14:43 Keep going! 14:49 We're gonna do ten more. 14:53 There's 1, 2, 3, 14:59 good, 15:01 4, 5, 6, 7, 15:11 Three more times. 15:14 8, 9, last one, and 10. 15:20 Good job! 15:21 Alright I'll take the towels. 15:23 We're gonna go into some leg training now. 15:25 The way we're going to do that is; 15:27 We're going to do some squats. 15:28 So I want you to cross your arms across your chest 15:32 and get your feet apart so they're 15:36 a little wider than shoulder width. 15:38 Okay, and we're gonna squat real slow. 15:41 It's gonna be a lot of fun! 15:43 It's ten seconds down 15:45 and 10 seconds up. 15:46 I'll stay here with you so we can all enjoy it together; 15:49 Okay are we ready? 15:50 And let's start! 15:52 3, 4, 5, 6, 7, 8, 9, 10 15:58 Up slow. 2, 3, 4, 5, 6, 7, 8, 9, 10 16:06 And down. 2, 3, 4, 5, 6, 7, 8, 9, 10 16:15 Up slow. 2, 3, 4, 5, 6, 7, 8, 9, 10 16:24 Notice we're stopping short of lock out 16:27 so we keep the tension on the thighs. 16:32 Good! 16:33 Up slow. 2, 3, 4, 5, 6, 7, 8, 9, 10 16:40 Down slow. 2, 3, 4, 5, 6, 7, 8, 9, 10 16:49 Up slow. 2, 3, 4, 5, 6, 7, 8, 9, 10. 16:57 Down slow. 16:58 Those at home if you have to stop 17:00 and take a rest that's okay! But not here! 17:05 Hang in there! Okay let's Start up. 17:07 2, 3, 4, 5, 6, 7, 8, 9, 10 17:14 And down. 2, 3, 4, 5, 6, 7, 8, 9, 10 17:22 And up slow. 2, 3, 4, 5, 6, 7, 8, 9, 10 17:30 Good! Keep going. 17:35 Nice and tight. 17:39 Up slow. 5, 6, 7, 8, 9, 10 17:46 One more. 2, 3, 4, 5, 6, 7, 8, 9, 10 17:54 And up slow. 2, 3, 4, 5, 6, 7, 8, 9, 18:02 Now down and hold for 30 seconds! 18:07 This is always the tough part! 18:10 Five... 18:14 Am I counting too slow? 18:16 10 18:20 15 18:24 20 18:26 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 18:37 Okay now we need to stretch those out; 18:40 so go ahead and lay down on your sides there. 18:43 Let scoot your head up this way Tammy. 18:46 Reach back and grab an ankle 18:49 and stretch the quadriceps. 18:51 That should feel good after what we just did! 18:56 Very important to keep the flexibility in 18:58 the muscles we work. 19:00 A good stretch after we do this 19:02 will feel very good! 19:06 Okay, five more seconds. 19:09 4, 3, 2, 1 Good! Relax! 19:14 Okay over on the other side! 19:17 Let's do the other leg 19:24 and pull. 19:25 Squat is excellent compound exercise 19:28 so it gets a lot of the lower body stimulated. 19:32 The gluteus maximus, the hamstrings, 19:35 the quadriceps; 19:36 A little bit of everywhere on that! 19:38 Five more seconds 19:40 4, 3, 2, 1 19:42 Lie on your back. 19:44 Bring one leg up. 19:46 Okay and try to get a hold of your ankle if you can 19:50 and pull back towards you. 19:53 This will stretch the hamstring area. 19:58 Okay and let's hold that for five more seconds. 20:03 4, 3, 2, 1 Good! 20:07 Okay switch. 20:12 Nice steady pull. 20:16 Remember stretching shouldn't hurt. 20:18 You should simply feel the muscles being stretched. 20:21 You don't want to take it to extreme pain range 20:24 or you could end up hurting yourself! 20:27 Okay five more seconds. 20:29 4, 3, 2, 1 Good. Relax. 20:34 Okay now you looked a little too relaxed there 20:37 so we don't want to get pillows and blankets out! 20:39 So bend your knees, feet on the ground, 20:42 put your hands behind your neck 20:44 and we're going to do some crunches. 20:47 Abdominal crunches. 20:48 Want the chin to the ceiling as your coming up. 20:50 Ready? 20:51 Go! 20:53 Okay let's try to get up a little more. 20:55 And down. 20:56 Up and down. 20:57 Chin up as you come up and down okay? 21:01 Up, down, 21:03 up, down, 21:05 up, down. 21:07 Come on! 21:08 Keep going! 21:14 Keep it going. 21:15 Come on! 21:16 Up, down, 21:17 up, down. 21:18 Faster! Faster! 21:20 Faster! 21:24 That's better! 21:25 Now we're crunching! 21:27 Ten more. 21:28 1, 2, 3, 4, 5, 6, 7 21:37 Come on! 8 21:39 We're slowing down! 21:40 9, 10 21:42 Feet off the floor, 21:44 cross at the ankle, 21:45 knees bent, okay! 21:47 And go! 21:48 Crunch up. 21:50 Come on pick it up! 21:51 Faster! 21:52 There we go! 21:56 Good, good. 21:58 Keep going! 21:59 Good Tammy, good pace! 22:03 Keep going! 22:05 Ten more! 22:06 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 22:17 Legs straight up in the air. 22:21 Okay and go. 22:23 Good. 22:27 Keep it going! Nice, good pace! 22:30 5, 6 22:31 We're going to 20! 22:33 7, 8, 9, 10, 11, 22:38 12, 13, 14, 15, 22:42 16, 17, 18, 19 22:47 Now start letting your legs down slow. Slow. 22:51 Straighten them out. 22:52 Straighten them out. 22:54 Straighten them out. 22:55 Straighten them out. 22:57 Oh good! 22:59 That was nice! 23:00 Turn out on your abdomen. 23:02 Okay push yourself up on your hands 23:05 and stretch the abdominal wall. 23:07 Okay go ahead and see if you can push yourself up! 23:10 Good! 23:12 Feel that abdominal wall stretch. 23:14 Excellent! Okay. 23:16 Hands behind the back. 23:18 Okay we're going to lift our chest off the ground. 23:21 Up! Good. 23:23 And down. 23:24 Up and down. Good! 23:26 Let's do 20 of those! 23:30 Okay let's get you in unison! 23:31 Both of you down. 23:32 And up and down, 23:34 up, down. 23:35 Good! Up, down. 23:38 Keep it going! 23:39 Up, down, 23:41 up, down, 23:42 Good! 23:43 You're not in time again! 23:45 Both of you down. 23:46 Eight more. 23:47 Up and down, 23:49 up, down, 23:50 up, 23:51 that's 3, up, 4, up, 23:53 5, up, 6, up, 23:57 7, up, 8. 23:59 Okay. Good job! 24:00 Okay up on your feet. 24:04 Come back over here, toes are going to be 24:09 on the edge of the platform. 24:10 Put your hands on my shoulder 24:12 so you use me for a brace. 24:13 Okay we're going to go up and down on the toes! 24:15 Way up and way down! 24:17 Good! 24:18 That's working the calf muscles, 24:19 also known as the gastrocnemius 24:21 and working the Achilles tendon area. 24:30 This area gets neglected by a lot of people 24:33 but it's a very important muscle group. 24:35 The calves are working all the time! 24:37 Every time we walk. 24:42 Good. 24:43 Keep it going! 24:45 Okay let's do some fast now. 24:48 Good! Good! 24:54 Okay now slow, 25:02 and fast! 25:03 Up and down by changing speeds we change 25:06 the resistance or the intensity of the exercise! 25:12 Come on keep it going! 25:16 Now slow again. 25:18 Way up and down. 25:20 Way up and down. 25:23 Good! 25:24 Up, down. 25:26 Five more! 25:31 Now two more. 25:34 Now hold it up in the up position 25:36 and hold it there. 25:38 Just keep holding it! 25:39 Hold it. 25:40 Hold it. 25:41 Now let it down and stop way down low 25:43 and hold that. 25:45 Good, good! 25:46 Five more seconds. 25:47 4, 3, 2, 1 Alright! 25:50 Now we need to stretch those calves out. 25:54 Step back and press your heel to the ground. 26:01 You should feel that stretch nicely 26:02 in the back of the calf area. 26:05 You feeling that? 26:07 Good, 26:08 Five more seconds. 26:09 4, 3, 2, 1 26:11 Good and switch! 26:17 Okay ten more seconds. 26:20 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 26:28 Good. 26:29 Now we're going to do some trunk rotations 26:31 just to cool down. 26:34 And turn, 26:35 and turn, 26:38 and turn. 26:40 Good! 26:41 Keep turning! 26:46 Turn, 26:48 turn. 26:51 Five more each way! 26:54 There's one and 2 and 3, 4, and 5. 27:09 Alright good job ladies! 27:10 Thanks a lot! 27:11 Well women you shouldn't be afraid to work out! 27:13 Women often times say, 27:16 "well I don't want to look like a man." 27:18 Well my comment is it's hard enough for men 27:20 to look like men so don't worry about it!" 27:22 You can work out really hard and not get large 27:24 bulky muscles. 27:25 So keep your exercise going and what you will find 27:28 is your muscles will get firmer, stronger; 27:30 More metabolically active but you're not gonna 27:31 be getting the large bulk that we associate 27:33 with weight training. 27:35 You can get a lot stronger and you can do great things 27:37 but remember to do them for the right reasons. 27:39 Philippians 4:13 says: 27:41 "I can do all things through 27:43 "Christ who strengthens me." 27:44 God bless you and we'll see you next time. |
Revised 2014-12-17