Participants: Tammy Larson, Dick Nunez, Patricia Juarez
Series Code: BAS
Program Code: BAS000024
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve 00:06 your health. Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Stay tuned for Body and Spirit, today we're gonna 00:16 talk about strength training for women. 00:47 Hello, I am Dick Nunez, Wellness Director of the 00:49 Black Hills Health and Education Center. 00:51 Welcome to Body and Spirit. 00:53 Today, we're gonna talk about a topic of strength 00:55 training in women. I remember early in my 00:57 career I had a young girl, who is only 15 years old, 00:59 5'2", a 123 pound. She want to start working out, 01:02 within a year's time period she was bench pressing 01:05 an incredible 215 pounds. It didn't make her large 01:08 and muscular, but she was very fit and very strong. 01:11 She was so strong that boys her age that were football 01:14 players would actually leave the room when she'd come in 01:16 because they were intimidated by her presence. 01:18 She was a very nice looking young girl, but she couldn't 01:21 get dates. So, I asked some of the guys of her age, 01:24 I said why don't any of you guys ever ask her out, 01:26 they said well we have a standard philosophy 01:28 that we don't asked girls out who can bench press 01:30 more than we can. It was very unfortunate for her 01:33 because her strength actually became a handicap 01:35 to her and made it so she was socially unaccepted by 01:38 her periods and later on she gotten involved with 01:41 bad things and ended up becoming anorexic and 01:44 bulimic because she couldn't she deal with her own power, 01:46 but at one time in her life she was a number seven 01:49 rated bench presser in the world. So, women can get 01:52 very strong, in fact in the Bible it teaches us in 01:54 Proverbs that with wisdom will gain strength 01:58 and someone, women learn about how to become 02:01 stronger, they're really amazed at just how strong 02:03 they can become and still remain a very feminine look. 02:07 So, we're gonna get started today on some exercise, 02:09 helping me today will be Tammy and Patricia, so let's 02:12 get started. Okay, they're excited for this one. 02:20 A little strength training, so we're gonna make sure 02:23 we're good and loose, so we can really try hard today. 02:25 So, let's just swing the arms around. Get loosened 02:28 up; remember warming up is just getting some motion, 02:37 getting the blood circulating, getting the 02:39 body ready to do something. Okay, let's go the other 02:41 way now, nice big circles, for those at home, if you 02:46 can't do a full circle that's okay, just do 02:49 whatever you can. The more you do it, the better 02:53 you'll become. Okay, good, now we're gonna do some 03:00 pushups, women often times think they shouldn't do 03:04 pushups and I'm not sure ours are convinced either 03:06 they should, but they're going to anyway. 03:08 So, I would like you get down in a pushup position. 03:11 Now, there are some of them ways we can do pushups, 03:13 we're gonna do then, let the ladies do them in a 03:15 ladies style fashion where their knees are gonna be 03:16 on the ground. Okay, let's go ahead and lower 03:19 ourselves down and pushup. Okay, good we're looking 03:24 good. Pushups are an excellent way to develop 03:26 a lot of upper body power. And if you have to use 03:32 a wall that's okay and I've seen women many times who 03:37 start their pushups in this fashion and before too 03:40 long they can do regular military style pushups 03:42 without having any problem at all. I've seen women 03:45 do one hand pushups before, in fact a lot of 03:47 miss fitness contest competitors can easily do 03:50 one hand pushups and they're not very large. 03:52 But we'll settle for these and looks like we're coming 03:54 to the end and looks like, they're started looking 03:56 at me. Okay, we're going to do five more let's go, 03:58 five more. There's 1, push hard, good and there's 2, 04:05 and there's 3, okay you can pick it up on 4 then, 04:10 push, is that 5? You count different than I do. 04:15 Okay, stand up, okay let's stretch back, 04:21 feel the chest stretch, now bring it across. 04:30 And one more time let's stretch back and bring it 04:35 across. Okay, Tammy we are gonna need our towels today. 04:50 Okay, we are gonna do our upper back exercise 04:52 and the way we're gonna start this is, we're gonna 04:54 take your towel and you are gonna try and tear it 04:56 in two. Pull it really hard, if you can tear it in two 05:00 you get to keep the towel. Okay, and so we're gonna 05:03 have our arms out straight. Okay, we're gonna bring 05:06 them up over the head, okay, now we're gonna 05:08 lower down to one side, feel the stretch and then give 05:12 yourself resistance with the other way and pull 05:14 it across. And pull, now these exercises are 05:21 gonna be good for either males or females. You just 05:24 today our topic is on strength for women. 05:30 I always challenge women to try get as strong as 05:33 possible because by getting strong they avoid 05:36 later problems of osteoporosis, arthritis, 05:39 it also has helped with hormone regulation, 05:41 with blood sugar regulation, with hypertension. 05:44 Exercise is a good cure for a lot of different things, 05:48 so let's keep it going, keep the arms straight. 05:53 Okay, you girls keep going I'm gonna observe for a 05:55 moment and you come across you wanna feel it 05:58 stretching through here and use those muscles to pull 06:01 it across, good. Okay, focus on this area. Okay, 06:12 let's do a few more, okay now let's take our towels 06:19 and put it up at about a 45 degree angle, 06:22 keep pulling apart and pull it down toward you. 06:26 Squeeze the shoulder blades together, reach back out, 06:29 up to about a 45 degree angle, pull down and push up 06:35 okay keep going. Now, when you do this movement, 06:40 you wanna concentrate on pushing this aspect of your 06:42 back out each time as much as possible, 06:47 okay reach up to about a little higher, there we go, 06:50 pull it down, squeeze together, push out, good. 06:54 Good, reach up a little bit higher there, okay squeeze 06:58 down, good, good, good action there, good. And keep 07:03 pulling on the towel harder the whole time. Okay, 07:09 keep going, let's do five more. And pull; okay 07:17 three more, I'll count this time. And two more and last 07:25 one, good job. Okay, let's step them off to the side 07:30 and stretch the lats out now, grab an arm, pull, 07:39 you should feel it stretching the area we just 07:40 worked. Okay, switch it around now; get a hold of 07:48 each stretch for about a 10 to 15 second time period. 07:55 Okay, let's pick our towels back up. We are gonna 08:01 have now in front of us this time. We are gonna be 08:03 pulling hard still, we are gonna come from side, 08:06 we are gonna go the other way. You want to focus on 08:11 the shoulders, pulling hard the whole time, 08:14 the nice study tension. Back and forth, I've seen 08:28 women who have doubled their body weight in their 08:31 bench presses or been able to squat three times their 08:34 weight and they stayed very tiny and very strong. 08:38 If you look at girls that are gymnast or the miss 08:41 fitness competition competitors, they're all 08:43 very small, they look very good in their clothes. 08:47 Some might say, oh! They looks gross 'cause they're 08:51 too defined, but you know what I have found 08:53 and often times the people that say they look gross 08:56 are the ones who carry all sorts of body fat. 08:58 So, maybe there is a reason there. I remember an old 09:01 comics' paper, Hagar the horrible the fat viking, 09:04 his doctor told him you're too fat, so he went to 09:07 another doctor and the doctor said, you look just 09:10 fine, but you know the doctor looked just like him. 09:13 So, often times those who criticize are those who are 09:16 too lazy to get out there and do it themselves. 09:18 So, it's much easier to say well that person looks bad. 09:21 Okay, let's take it down to the side now, 09:23 we're gonna try and get our towel or grabbing it, 09:27 we're gonna raise up and pull back down. So, can I 09:32 keep the hand down, raise up, pull down, raise up, 09:37 pull down, good, you wanna keep that good tension on 09:40 the shoulder, you girls keep working and I'll start 09:44 watching. Okay, that's good, feel the shoulder area 09:47 there, you wanna feel that contraction each time, 09:50 really work it hard, the harder you pull, the more 09:53 benefit you're gonna get out of it, right? Okay, five 09:58 more, good, good you're starting to tremble 10:04 a little bit, I like that, come on you're not 10:05 trembling enough yet, two more. Okay, let's switch 10:12 over. Shoulder areas are very important part 10:16 of the body. Okay, we want get it so you just grab it 10:19 like that at the end. Okay, go ahead with good strong 10:25 shoulders we're gonna have good posture, 10:27 that's important we wanna keep that head up, 10:29 help keep your neck in proper alignment and help 10:33 you standing in a proper form also it might make you 10:36 a little taller. Okay, just come up to right about 10:43 parallel, you don't have to come too high, there we go, 10:47 can come up a little higher, there we go. 10:49 Let's get a focus on the contraction and pull hard 10:52 back. To make the shoulders work, okay let's do 10:56 five more. And three more, last one coming up. Okay. 11:09 go inside down, we're gonna do some arm circles now, 11:18 make them nice and big, okay now we're gonna 11:22 tighten them up, now big again, now small, 11:31 now back the other way, now big, now small, 11:42 now go the other way, make them bigger 11:47 and small again and reverse it, reverse it again, 11:55 and reverse it again, keep those arms straight, 11:57 keep them leveled to the ground. Okay, bigger, 12:03 reverse it, okay, hold it there nice and tight, 12:07 we're gonna hold that for 30 seconds. Can you do that? 12:11 Okay, good optimistic, how about you? You're gonna 12:15 hold on there okay? Little higher, good, we should 12:20 start to feel that in the shoulder a little bit, okay, 12:23 we got 10 seconds down, I'm watching the clock, 12:26 don't worry, up a little bit higher, okay, 12:31 we're starting to develop a little bit, ten more seconds 12:33 9, 8, 7, 6, 5, 4, 3, 2, 1, okay drop. 12:42 Feels good when they go down, doesn't it? 12:45 Okay and let's stretch it out, okay we are gonna 12:52 switch the other side, must stretch those muscles 12:56 out there we just got down contracting and that should, 12:58 should feel good as you stretch it out after doing 13:00 that. Okay, let's get your towel and do some biceps 13:08 curls, turn the hand, grape it over, so it's over the 13:13 thumb side, okay we are gonna pull close to the 13:17 other hand and curl up hard and really work it down. 13:21 I wanna see some good contractions there. 13:25 Make yourself work. Good, okay pull hard down, 13:32 pull hard down, there we go, pull it hard down. Okay, 13:42 push those arms to contract and pull down hard, 13:44 good, keep the intensity you got five more. 13:53 Good, two more and good and we're starting to 13:56 tremble a little bit and that's what we want, 13:58 good, okay, switch over. Okay, start curling, 14:08 now it's always important to make sure we get, 14:10 we breathe properly, just get all the way down, 14:13 we should get full range of motion. So, Tammy you wanna 14:16 get the hand, there you go, bring it down further, 14:19 this hand up a little further still, there we go 14:21 all the way down. You wanna make sure, we 14:24 breathe in through the nose, out through the mouth, 14:26 you don't wanna hold your breathe that creates 14:29 what's called the Valsalva effect and you increase 14:32 your intracranial and inner thoracic pressure and that 14:34 we don't wanna do. Okay, keep curling it strong. 14:40 Make it difficult for yourself pull that hard, 14:43 got six more, there's 1, 2, 3, good, you're working hard 14:51 there, 4, two more, 5 last one 6. Okay, now we are 14:59 gonna take our towels and we're gonna kick them back 15:01 like this. And pull in and kick back, pull in 15:06 and kick back, you should feel that in a tricep area. 15:10 Once again, make yourself work, make yourself work 15:14 as you do that. You control how hard you are gonna go, 15:17 resist on the way out and pull with the other side 15:20 as you come back through. Okay, you wanna make sure 15:26 the elbow's up a little bit higher, okay way back, 15:28 okay pull through, you wanna keep the elbow on 15:32 one spot the whole time, okay we're gonna kick it 15:35 back, there we go, now way back, good and way back, 15:45 good keep it going. Keep the elbow up, okay five more, 16:02 and two more, okay. Now, as we switch sides 16:07 the thing I want you to keep away are the two things 16:09 that people will tend to do on this exercise 16:11 because the first one is they'll tend to drop the arm 16:14 and I will start moving, start moving the elbow 16:17 and the second thing is they'll start to get tired 16:18 they'll stop going through the full extension, we wanna 16:20 try and make sure we get our arm all the way out 16:22 each time. So, we wanna take the towel wherever we 16:25 can make sure and do that full range of motion. Okay, 16:29 let's do the other side now. Okay, bend over little bit, 16:34 okay push out, okay and bring it back and way out, 16:39 there we go, got it, okay. You act like this is glued 16:43 into that spot there. Okay, we are gonna go 16:46 from here and the back out. Okay, we want to get 16:48 one more there. Okay, bring it through and way back. 16:56 Okay see if you can get the arm out a little bit 16:57 straighter still. There we go, now we're doing it? 17:04 Good, focus on the tricep, okay five more, 17:14 get the elbow up, good two more. Okay, good, 17:20 okay let me have the towels. Okay, you girls get back 17:23 in pushup position again for a moment. 17:26 What's next, okay we're gonna lower yourself down 17:31 and we're just gonna hold it there, hold it, 17:35 we're gonna hold that for 20 seconds. There is 5, 17:44 10 hang on, 15, 16, 17, 18, 19, 20. Alright. 17:57 how is the carpet, is it nice and clean? 17:59 It's nice and clean. Okay, we are gonna do some 18:02 legs now. And what we are gonna do that is we're 18:04 gonna start by by lunging out to the side, now we are 18:09 gonna rotate and come to the other side, good this is 18:15 working the inside of the thigh and also it's warming 18:18 up our quadriceps for what is yet to come. Okay, let's 18:31 do five more each side, there is 1 and 2 and 3, 18:41 two more times, 4 and 5, good. We're gonna do some 18:50 squats now, and the what we're gonna do is 18:52 we're gonna do them nice and slow. So, we are gonna go 18:55 ten seconds down, ten seconds backup, so you have 18:58 to follow my lead, I don't trust your count. Okay, 19:02 so we are gonna do nice and slow, we won't have to do 19:04 that many of them, at least I don't think we do, 19:07 we will find out how it goes. Now remember 19:08 we are gonna do them in proper position, 19:10 if we squat with our feet wide it's gonna work more 19:13 the inside of the thigh, if we squat normally 19:15 it's gonna get the whole thing, if we squat in 19:18 close then we tend to get a little bit of the outside 19:20 aspect, we're just gonna have a normal stance, 19:24 okay, feet just a little wider, shoulder width, 19:27 toes turned out just slightly, we're gonna cross 19:29 the arms across the chest, we're gonna try and make 19:31 sure we keep our chest up and when we squat down 19:34 we are gonna push our hips back and we are gonna do it 19:36 I'm ready, okay, start 1, 2, I'm ready, okay, start 1, 2, 19:41 or we are gonna go away too fast backup again, 19:43 start again slow, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 19:55 3, 4, 5, 6, 7, 8, 9, 10, don't walk out, 2, 3, 4, 20:05 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, this is fun, isn't it? 20:15 7, 8, 9, back down, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 20:26 up slow, slow, slow, slow 5, 6, 7, 8, 9, back down, 20:35 keep it tight, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 20:46 5, 6, 7, 8, 9, 10, down, keep it tight, feeling fine, 20:55 5, 6, 7, 8, 9, 10, stand up slow, a little slow, good, 21:02 good, you starting to feeling it yet. Okay let's 21:06 back down slowly, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 21:18 5, 6, 7, 8, 9, how many more? How many more? 21:29 Let's see, we got plenty of time still. Okay, we are 21:34 gonna do one more for one. Okay, down slow, 1, 2, 3, 21:39 4, 5, 6, 7, 8, 9, 10, 2, 3, 4, 5, 6, 7, 8, 9, okay, 21:52 now ready we are gonna go down hold one for 30 21:54 seconds, oh! This is gonna burn, not yet, but I'm 21:59 gonna have to suffer through it with you. Thank you. 22:02 What did I get myself into, there is 10, do I count 22:07 too slow. I'm looking at my watch see. 22:14 And there is 20, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Oh! 22:30 Okay, now we need to stretch the thighs out, 22:33 okay you're gonna go ahead and use me as a wall here. 22:36 Put your hand on my shoulder and stretch out, 22:39 and I'll catch my breathe. Okay. Okay, you wanna 22:44 feel the quadriceps stretch, you feeling that? Okay, 22:49 okay five more seconds and switch, okay you might 23:02 lift up a little bit so you can feel the legs are 23:04 stretched. Okay, good okay I want you to lay down on 23:14 your back, do heads up that way. Kind of form a 23:19 little bit of a V there, bring your heads little 23:21 closer, bring your head to the center a little bit. 23:24 Okay, what I want you to do is I want you to grab 23:26 a leg, grab, grab behind your knee, okay and pull it 23:31 up towards your chest. So, you feel it stretching that 23:33 hamstring area, that feel good, feel better than 23:39 squats, doesn't it? Yeah. Now, both of you agree 23:42 on that one. Okay, switch, and we want to just feel it 23:55 nice study pull, you want to jerk or balance, 23:57 you just wanna feel a nice study contraction there. 24:03 And then we're gonna do some abdomen work 24:04 and that's really gonna be fun. Okay, are you ready for 24:08 that, right. Okay. Okay, relax now you're gonna 24:13 have your knees bend, but your feet are gonna 24:15 be on the floor. We are gonna have the hands behind 24:18 the neck. The reason why we go with that is because 24:21 it helps stabilize the neck and the head, keep your 24:24 hands behind the head, we tend to pull on the head too 24:26 much, which could hurt our cervical vertebrae 24:28 and if we don't support the head at all then sometimes 24:32 people get neck problems there as well. 24:33 So, you want the hands behind the neck and we're 24:35 gonna crunch up. Remember, the abdominal has a 24:37 four inch range of motion, so we're just coming up like 24:39 this. Okay, so crunch up, okay and back down, blow 24:43 out as you are come up and when you come up you 24:46 wanna act like you are trying to touch your chin 24:47 to the ceiling. So, keep your chin up, good and 24:50 back down, okay, speed it up a little bit now. 24:56 Okay, come on, come on, come on, let's go. 25:01 Can't tell I was ever a coach can you? 25:02 Yeah. How can you, okay let's do five more 25:09 at this position. And two more, now we are gonna 25:18 shift position, take your feet off the ground 25:20 and cross your ankles, okay now do some more. 25:28 No problem, okay, keep it going. Remember, wanna try 25:33 and lift the chin up as we come up. Good and we're 25:36 concentrating on compressing the abdominals in. 25:39 You wanna push up because I don't encourage you 25:41 abdominal wall to expand up. I don't think we want 25:44 that, do we? No, we don't want that. No. I don't know, 25:47 if anybody is coming, I want really round big abs. 25:50 So that I want, we should have a class for sumo 25:55 wrestlers. Three more times, okay now let's put the legs 26:05 up straight. Okay, now do some more. Okay, 26:11 make sure the hands stay behind the neck. We are 26:13 gonna try and lift the chip up as we come up each time 26:15 exhaling as we crunch up. You feeling that a little 26:21 bit yet. You sure, try and pull on your feet 26:24 a little bit, maybe get little bit tension. 26:25 Oh! Okay, okay I guess we're done enough, okay. 26:27 Ten more 1, together out, 2, 3, 4, 5, 6, 26:37 why are you trembling, 7, 8, 9, and 10, roll over on 26:45 your abdomen for just a moment. You're moving slow 26:50 there Patricia, okay now I want you to push up 26:52 on your hands, keep your pelvis down, but just push 26:55 up on your hands, there you go and just feel that 26:58 abdominal wall stretch. Alright, very good, 27:06 thank you ladies. Okay we're done. 27:14 They want more, okay as you can see we can have 27:19 a lot of fun and still get strength training done. 27:21 And I want to really emphasize that ladies don't 27:24 let anybody tell you what you can and can't do. 27:26 I've seen women accomplish great things 27:29 if they simply set their mind to it and start 27:30 working out, but more important than anything 27:33 else, we want to make sure we keep our workouts 27:35 focused. We wanna train always to the glory 27:37 of God, all things we do should be done to his glory. 27:40 And claim the promise of Philippines 4:13, 27:42 that you can do all things through Christ 27:45 because he is the one that truly strengthens us. 27:47 God bless you and we'll look forward to 27:48 seeing you see next time, goodbye. |
Revised 2014-12-17